🧘The sequence focuses on stretches for the hamstrings, hips, and lower back.
💪Core exercises are incorporated to engage and strengthen the core muscles.
🔀The sequence includes various movements and transitions to promote mobility and flexibility.
💆The poses help relax and release tension in the legs and back.
⏰The sequence can be completed in just 10 minutes, making it ideal for a quick recovery session.
Can beginners do this sequence?
—Yes, this sequence is suitable for all levels. Beginners may need to modify some poses or take breaks as needed.
How often should I do this sequence?
—You can do this sequence after each leg workout or whenever you feel the need to loosen up and recover.
Do I need any props?
—No props are required for this sequence, but you can use a yoga mat for added comfort.
What if I can't reach my toes during the forward fold?
—It's okay if you can't reach your toes. Just go as far as you can and focus on maintaining a straight back.
Can I do this sequence without shoes?
—Yes, it's recommended to do this sequence barefoot to allow for better balance and engagement of the foot muscles.
00:00Start with a standing forward fold, allowing the head and neck to relax.
00:32Move into a deep squat, using your arms to support the movement.
01:23Return to the standing position and reach your hands overhead, stretching the sides of your body.
02:20Return to a forward fold, using your biceps to deepen the stretch.
03:23Transition into a squat and hold, focusing on the sensation in your legs.
04:47Transition to a plank position and lower down to your stomach.
05:57Stretch the sides of your body by reaching your arms to the sides and shifting your hips.
06:46Transition to a downward dog position and hold, pedaling your feet to stretch the calves.
