Flexibility 15

Beginner Stretch ♦︎

In Beginner Stretch, we increase flexibility and mobility in muscles throughout the body and get to know some of the basic yoga postures.

In this Calves and Hamstrings sequence, we’ll focus on stretching the entire back of the body in a progressive series of Forward Bends.

Beginner Backbends focuses on spinal extension. Backbends are fantastic for improving poor posture, especially if you have to sit a lot.

Beginner Twists is one of my favourites. The poses feel amazing and it’s great for relieving lower back, upper back, shoulder and neck pain.

Hip Openers 1 stretches the hips from every angle. Legendary PT Kelly Starrett advises athletes to “Spend as much time in a lunge as you can.”

Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.

In Sun Salutations, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyāsa yoga classes.

In this Deeper Backbends sequence, we open up the front of the body and strengthen the back of the body to improve posture and relieve pain.

In Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly.

In More Hamstrings, we practice forward bends to stretch the entire back of the body—the ankles, calves, hamstrings, lower and upper back.

Twist And Bend combines yoga twists and sidebends to stretch muscles throughout your body. It’s a great one to do after a workout.

In Hip Openers 3, we flow through progressively deeper poses that stretch the hips from multiple angles. It’s a great one to do post-workout.

In Wheel Prep, we open up the hip flexors, stretch the chest, loosen up the shoulders and activate the glutes, in preparation for Wheel pose.

Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park.

In Flexibility Flow, we move through the classics—Sun Salutation A, Lunge Salute, Sun Salutation B, and finish with a hip-opening sequence.