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Stretching: - Hip Opening - Inner Thighs
Stretching: - Hip Opening - Inner Thighs
Stretching: - Hip Opening - Inner Thighs
Stretching:
• Hip opening
• Inner thighs
Straddle Side Stretch
Warm up the joints
Stretching:
• Hamstring back of thighs
• Sides/obliques (opposite side)
• Chest open (face front)
• Sides neck stretch (look up)
• Hips
Engaged:
• Shoulders reach up over head
• Biceps
Both:
• Spine muscles
Straddle Both Stretch
Stretching:
• Chest
• Abdominals
• Arms
• Thighs
• Legs
Engaged:
• Back muscles
• Shoulder blades
• Forearms
Saddle Stretch
Stretching:
• Back muscles
• Shoulder blades apart - trapezius
• Round spine
• Back of neck
Engaged:
• Chest - pectorals
• Abdominal
• Rib cage in
• Chin to chest
• Navel to spine
• Tuck tailbone
• Engage thighs
• Engage legs
• Feet pointed
• Arm muscles
Lever
Engaged:
• Abdominals
• Thighs – quads
• Legs heavy
Alignment:
• Sacrum fulcrum point
• See Saw
Mountain Peak
Stretching:
• Elongate muscles on the arms
• Elongate muscles on the shoulders
• Elongate muscles on the spine
• Elongate sides (latissimus dorsi)
Engaged:
• Hips
• Abdominal
• Glutes
• Thighs
• Upper back & shoulders - trapezius
Aligned
• Spine, neck neutral
Chair
Stretching:
• Spine long
• Stretch arms wide
• Arms - biceps
Engaged:
• Legs stable
• Thighs – quads
• Tailbone tucked
• Abdominals
• Arms – triceps
• Shoulders – deltoids
Right Angle
Stretching:
• Spine long
• Sides stretch – lats
• Shoulders relaxed
• Hamstrings
• Calves
• Tailbone points at ceiling
Engaged:
• Strong legs
• Strong quads
Alignment:
• Avoid rounding lower back
• Spine is long not rounded
• Bend knees if hamstrings are tight
• Hammock takes pressure off shoulders
Cat
Stretching:
• Back muscles
• Shoulder blades apart - trapezius
• Round spine
• Drop neck
Engaged:
• Chest - pectorals
• Abdominal
• Rib cage in
• Sides of ribs
• Chin to chest
• Navel to spine
• Tuck tailbone
Cow
Stretching:
• Abdominal
• Chest open - pecs
• Neck long
• Tailbone to ceiling
Engaged:
• Back muscles
• Back of neck
• Shoulder blades together - traps
Front Belt - Teepee
Stretching:
• Spine long
• Sides stretch – lats
• Shoulders relaxed
• Hamstrings
• Calves
• Tailbone points at ceiling
Alignment:
• Avoid rounding lower back
• Spine is long not rounded
• Shoulders are relaxed
• Hammock takes pressure off shoulders
• Takes pressure off feet
Scales Stretching:
• Spine long
• Sides stretched
• Shoulders stretched &
engaged
Engaged:
• Front of legs stable
• Thighs – quads
• Glutes
• Feet flexed
• Abs – to keep balance
Alignment:
• Soft standing knee
• Hip points pointing down
• Toes pointing down
• Standing foot weight
even on 4 corners
Arabesque
Stretching:
• Hips open
• Quads
• Chest
• Shoulders - deltoids
Engaged:
• Legs stable
• Hamstrings
• Glutes
• Standing leg quads
• Feet pointed
Alignment:
• Soft standing knee
• Hip points pointing down
• Toes pointing down
• Standing foot weight
even on 4 corners
Wheelbarrow
Engaged:
• Forearms
• Triceps
• Ribs in
• Shoulder blades away
• Abdominals
• Hips
Alignment:
• Elbows straight but not
locked
Wishbone
Stretching:
• Spine long
• Sides stretch – lats
• Shoulders relaxed
• Abdominal
Engaged:
• Glutes
• Back leg hamstrings
Houdini Lunge
Stretching:
• Quadriceps
• Abdominal muscles
• Chest – pectorals
• Shoulder blades together (inlocate)
Engaged:
• Glutes
• Back leg hamstrings
Engaged:
• Back muscles
• Shoulder blades – trapezius
• Glutes
Fetus
Stretching:
• Back muscles
• Shoulder blades – trapezius
• Back of neck is long
• Lower back long
• Glutes stretched
Engaged:
• elbows bent
• Knees bent
• Tailbone tucked