Stretching For Dancers - Full Body Flexibility and Mobility Course | Incognito Dance | Skillshare

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Stretching For Dancers - Full Body Flexibility and Mobility Course

teacher avatar Incognito Dance, New Salsa & Bachata Courses

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

11 Lessons (2h 22m)
    • 1. Stretching For Dancers - Introduction

    • 2. Analysis of Stretching

    • 3. Warm up

    • 4. Head and neck mobility

    • 5. Shoulders and upper back

    • 6. Lower Back Flexibility

    • 7. Complete Hip Mobility

    • 8. Flexibility For Splits Part One

    • 9. Flexibility For Splits Part Two

    • 10. Lower Legs, Feet Point and Flex

    • 11. Cool Down

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About This Class

Stretching For Dancers - Full Body Flexibility Course - All levels

This course is perfect for anyone who wishes to expand their knowledge and improve overall flexibility.  During this course, we will cover essential techniques, mobility exercises, body awareness, full-body stretch practice videos. 

What is the benefit of completing this course/project?

Every student will learn techniques and have time to practice.  We have developed a unique learning technique focusing on “Core Techniques” which we have identified and broken down for you in incredible detail. These  “Core Techniques” are right at the center of your learning and a fantastic way to target techniques you may be weak on.

What action should you take in order to complete the project?

Please ensure you complete every section properly, and repeat lessons that you find difficult.  I’m sure you heard the saying “practice makes perfect”. This is so true when is comes to body mobility, the more you practice the more muscle memory you will develop and eventually learn to move organically and more freely. 

How can students apply the skills they've learned in the class to complete the project?

Use the techniques you have learned in this course in your everyday life. Whichever dance style you specialize in, all these skills will help you become a better dancer.

We explain what you can do to enhance your mobility and flexibility from the basic stretches to more advanced. Explaining, in a simple and detailed manner, how to apply to improve.  Focus on details from head to toe. 

Meet Your Teacher

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Incognito Dance

New Salsa & Bachata Courses



We are Jeff & Corina from Incognito Dance Company UK.   Thank you so much for showing interest in our courses. 

Incognito Dance Company (IDC) was established in 1999. It has some of the most experienced and qualified Latin Dance instructors and performers in Europe. All our Latin dance courses, workshops, holidays, events and clubs are run and taught by highly trained, friendly instructors who encourage dancers of all levels to enjoy the spirit of dance.

Over 20 years of experience teaching classes, we have combined all our knowledge and skills into our brand new Online Syllabus for you to benefit at any time at your own convenience, from anywhere in the world.

Incognito Dance has won many prestigious awards, including Brilliant Business... See full profile

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1. Stretching For Dancers - Introduction: Hi, I'm Tara Balfour and I'm part of Incognito dance team. This is the tailored stretching course for dancers to improve flexibility. So we've tailored it in a particular way that starts section by section from the head all the way down to the toe. We chose to do this so that you, as an individual can get to know your body. Every single body type is different and every single person's method of getting flexible and progress to get flexible is also different. So hopefully as you progress through the course, you'll get to know your body, understand what you find more or less difficult. That you can then target those problem areas and you can keep going back and repeating specific sections until you achieve the flexibility that you set out to achieve. So within the video, you'll see that we've created different levels. So please stick to the level that is most appropriate for you. I'll do it always on a gradient scale, starting from the most simplified option, going up to a more advanced level. And we'll work through those in a very normal as distinct manner. So you make sure if you're only at the level one capacity, please stick to that. Pushed through to around 18, 90% of what your body will allow. You never go to the extreme and always keep it safe and comfortable. And as we progress, you'll hopefully be able to get to the more advanced levels and follow alongside that. Now you'll notice throughout the course we use various objects. So we have our trusty yoga block. We also have a very small spiky as slightly ElastiCache ball. We have caravans of various degrees. This is a fairly stretchy one. There's not too much tension in it. It comes very helpful. Towards the end, we've got a foam roller, and finally we have a yoga mat. Now please don't worry, if you don't have any of these, that's absolutely fine. There's always alternatives you can find at home. For example, this one. You could use a golf ball. You could use a tennis ball, anything circular around this size and firm that will support your body weight. That's all we need. In terms of the thera band. You can use a tea towel, everyone's got one of those. And the block. Also not a problem. You can use a sofa, you can stretch next to a chair. You can put your hand on top of any low, low table in order to support your body weight so that you do your pose correctly and safely. So that's about it guys. So now it's just time to say, Let's just have fun and let's stretch. 2. Analysis of Stretching: So stretching. What on earth is that? When do we do it? How do we do it? Why do we do it? There are so many questions. It is quite a confusing area, but we're going to break it down today. So stretching should always be done at the end of a workout, at the end of dancing, at the end of any form of exercise, our muscles are so much more responsive when they're warm as opposed to cold. So we can only do are stretching when our body is ready and prepared and warmed up. So there are so many different types of stretching that we can do. We're going to focus in this course on dynamic and static stretching. So what are they? Dynamic is focusing on a continual range of motion. So it could be a movement of continuing to stretch the hip openers versus a static stretch, which is when we hold or sit into a stretch for a period of time without movements. So that could just be holding a stretch in a particular position. Now, there's so much research about this. But generally with static stretching, we want to hold it for a maximum of 30 seconds. And anything longer than that we may, we may risk injury. So if at any point during these stretching courses you feel a sharp pull or pain, immediately stop and come out of that stretch because that's your body telling you that it doesn't like what is happening. So at no point during these stretchings, the stretching cause Do we want to feel any form of intense pain? Okay. That said we're going to be doing a mixture of dynamic and static stretching. I'm going to talk you through every stage and we're going to hold each pose. And we're going to do it three times, and it will be dynamic. And then we'll end with a static pose. Just to finish off and really push off flexibility levels. And for some extra tips and options for us, we have discussed dynamic and static stretching. But of course, if you're familiar with PNR, if you're familiar with pulsing, then please incorporate that into our 3-repetition routine. So I'd suggest just at the end of each repetition, the third repetition when we're static stretching, please, if you're more comfortable with pulsing and you know it works for you, then you can add three to four pulses. I'm always listening to your body and then bringing it back and finishing. So I would also say, most importantly to remember from this is we're all different. Every single body type is different, every single bone structure is different. And so to that effect, we all have different levels of flexibility and strength. So always listen to your own body. If you feel any kind of pain than just stop, easier off just a little bit. Always remember to breathe through every single stretch. And most importantly, just smile and have fun. 3. Warm up: Hi, so we'll know the words conditioning, stretching, and warm ups. But do we actually know what they're for, how we do them, or even why we do them. So today we're gonna talk about a warm-up. Think of your body like a computer. A computer needs to engage and get all of its systems going before it can engage in any form of technical process. Our bodies are the same, so we need to warm ourselves up and we need to engage our muscles, our tendons and ligaments before we can even think about dancing. So that's the plan today. We're going to start from our head. We're going to work our way all the way down. And we're gonna do a full warm-up of between ten to 15 minutes, which is something that we should do before we even think about any form of physical exercise, dance, or movement in general. So we're going to start our warm up thinking about the head going all the way down to the toes. So we're gonna take a nice wide stance. We're gonna make sure the toes are underneath the knees, which are underneath the hips. We're going to bend the knees slightly. We're gonna engage the abso side on just so you can see we're not tilting the pelvis forward. We're engaging the app. So we've got a lovely lungs, strong posture. So back to the front. So here we go. We're going to start with a head. And all of these movements are going to be dynamic and continually moving. So we're gonna go over to the side. We're gonna do this for around 30 seconds each. We're just gonna keep aiming for the ears to touch the shoulders. We're gonna make sure that our shoulders are always facing down. As a way of reminding you you can put your hands on your shoulders. Physical reminders are always great. Good. And then we're gonna take it over to the center. And we're gonna now look to the side. Nice and soft movement. All of these movements that we're doing, we're gonna make sure they're super soft and even no stress anywhere, especially in the chest. Making sure their shoulders are down. This time we're going to look forward and down to one shoulder, back to center, down to the other shoulder. Again, really focusing on keeping those shoulders down. It's so easy for them to start to rise up to our ears. So really make a conscious effort keeping them down. And then we're gonna do full circles. Head goes to one side, had goes chin to chest, Other side and a soft looking upwards. We don't need to strain the head too much as we're just starting our warmer. So keep breathing through this motion. Remember your abs, keep them nice and strong. Keep those shoulders down. Big deep breath in through the chest and out through the mouth. And we change it to the other side. All the way around. Really feeling like you're stretching your head as far out of its socket as it can. Stretching those vertebrae separate away from each other. And back to center. Big deep breath, exhale any stress we've got in our shoulders and our chests such as get rid of it. You can even shake the shoulders and the arms a little bit, re-adjust your position back to feet, on, above Neith, above hips, and we go to shoulders. So we take the shoulders up and behind. I'm gonna show you side on, up and behind, Up and behind, making sure that that AB is still engage. It's very easy for us to just collapse and everything starts to tell. So always bring it back. Bring those apps in, shoulders up and back. So the only time I'll allow those shoulders to go anywhere near that is. And now we're gonna take it forwards. So up and around, allowing all of that blood to start to flow, to wake up the body a little bit ready to dance. This time, we're gonna take the arms up. Again, shoulders down, interlace your fingers above the head. You can just softly move your head a little bit just to make sure there's no tension in there. And all we're gonna do, it's gonna stretch over. So we're gonna reach over to the top left of your ceiling and you're gonna push over onto your right hip. Try not to collapse down. We're actually always trying to reach up to the diagonal, even space in between the ears, between the elbows. We're gonna breathe in, breathe out, back, descend to shoulders down other side, breathe in and out, back to center. And we're gonna keep that movement going with the breath. Continually shifting the weight. Plus time stretching up as far as you can to that top ceiling. Center. Last one, up to the top ceiling, never collapsing. Shoulders down. Release the arms again, give them a little shake. Always good. You can never ever release enough. So give their shoulders, shake the head, shake. We're gonna do forward bends. I'm gonna go side on to you so that you can see what's happening with the back because it's super important. So we've got our legs in the same stance. So we've got hips above knees, above toes, toes pointing forward. We're going to stretch the arms up. And you're gonna take your forward bend with a straight back as far as you can. If you can only go 45 degrees. Wonderful. If you can take it further. Even better, if you can go all the way down at this point, we can relax the head and we can take it all the way down. Dividend, it'll shake absolutely no problem and get rid of all of that tension. If you can, you can grab the backs of the angles. You can work on increasing that stretch. At this point, wherever we are, even if we're here at 45 degrees, we're gonna work on going back up again, vertebral by Berta RESA. We think of pushing up with the ABS, relaxing the head and we're slowly rolling backup until our head sits backup on top, final thing, shoulders up and back. And that brings us back to a neutral position. So it will do it again. Stretching up, going forward, straight back to wherever is comfortable. I'll show you from 90 degrees from here. Abs go in and up. Furtive obey vertebra slowly rolling up until the head sit backs up on top, shoulders back. This time, I'll show you facing forward. We're gonna take a slightly wider stance. We're gonna do the same thing. And we're gonna focus on each leg. So hand, go up, breathe in shoulders down, and we're going to aim for our left leg. So you're aiming for your chest with a straight back to go as close as it can to your chest. If that's here. Brilliant. If we can take it lower. Absolutely great. Trying to keep that back as straight as possible. Until eventually we'll get there. We can hug all hit our own lag. We can get all head to Ani and we'll hold it there. And we go back up again. Other side, hands go up, breathe in. Breathe out. Facing the direction you're going. Other leg all the way down. Giving me a nice strong hug, breathing in, breathing out, coming back up again. So we're going to keep that going. Breathe and rotate. Breathe down. Free then. Rotate. Breathe down. Really focusing on keeping the head relaxed and just letting gravity do its job. And letting the upper body fall onto fat leg. Lost one, free, then rotate, breathe out. Three, then rotate. Freeze out, back up to the top. Relaxing the arms down, shoulders, rolling them back to a neutral position, engaged the abs. We're now going to go into a little bit of yoga and we're gonna do a downward dog so that we can focus on the outside of the body, particularly the backs of the legs, those hamstrings, and back. So we'll start at the end of our matt. We're gonna take the arms up, the usual forward bend that we've just done. And this time we're going to try and get our hands all the way down to the floor. So forward, bend. Hands all the way down for those that can you can walk forward into downward dog. If not, that's absolutely fine. You can bend your knees to get into that position and we can do a downward dog with bent legs. From here I'll show you. Option one, we have bent legs, hips width, about hip-width apart, and we're just gonna walk those feet into the floor. Really working on stretching out the back of the head and another wiggle. Good. Option two, we've got straight legs and we're just going to push those arms back. And you'll feel that lovely stretch on the back of your legs. Lots of space between the head and the elbows. From here. Either bent legged or straight, either is fine. We're gonna walk forward. And you're just gonna lower the body down. You can do a full press up or you can put your knees down, whichever is more comfortable. And then we're gonna go into cobra, arms either side, underneath your elbows, underneath your shoulders. And we're gonna push up. And you're gonna stretch as far as you can pushing upwards. What we don't want is to let the head full back. So keep your head in line with your spine looking straightforward, nice and softly. Breathe in. Breathe out. And then we're going to lower ourselves down slowly. Good. And then we're going to push back into Child's pose. So from here, we're gonna make a table with the body. We are going to have the hands underneath the, underneath the shoulders, knees underneath the hips, and push all the way back into Child's pose. Head can rest softly on the ground, stretching that the back healthfully. And we're gonna come back up into a seated position. So we're gonna do that downward facing dog two more times as a full sequence. And that will be bringing us almost to the end of our warmup. So two more times. We're gonna take the shoulders back and the arms go up forward, nice, straight back to whoever is comfortable those that can all the way down. Walking forward, if not, just go straight into those bent knees, walking the legs through straight leg option remember is pushing the arms back. Feeling that leg stretch, walking forward, you can drop straight onto the nice hair or full planning all the way down underneath. So you've got hands underneath the shoulders, pushing all the way up and relax those shoulders down. Give the header little shake. Don't take the head all the way back. Remember, soft gaze forward, coming down nice and controlled. Pushback apps first. All the way into Child's pose. Breathe in. Breathe out. Coming back into a seated position, shoulders, back as always. Coming back up. And let's do that one more time. Hands go up, forward and down. Walk the arms forward. Walking through the feet. Breathe in. Breathe out. From here. Walk the arms forward. Knees go straight down. Or full Planck. You've got the shoulders above the herms. Push back into cobra. Feel your shoulder blades pushing together. Nice soft gaze forward. Feel like you've got a string coming out of your head and someone's pulling you ever higher. And breathe in last breath. Breathe out. And Abs first, all the way up. And that. Now you can rest here and child's posed for as long as you need to. Did you get deep breath in and out? When you're ready? Slowly rolling up. Vertebra by vertebra, head stays down. It's the last thing to come back up on top, shoulders back. As always. I'm going to come back up to a standing position. Penultimate exercise, ankle rolls. You can hold onto a chair for balance. Or if you have enough balance, you can just do internal ankle rolls 30 seconds trying to create as bigger circle as you can. Engaging the ABS, that's gonna really help your stability. And we're going to take it the other way. Rotating outwards. Key from their shoulders down just because we're focusing on our ankles, doesn't mean we can forget about the rest of the body. Good. Get lots of blood running through those feet. They're incredibly important in dance. Can't forget about them. Other side. Taking them outwards. Really creating as bigger circle as you can with those ankles. Big breath in, big breath out, and change direction. Bigger circles. And the last thing that we're going to do is will be jogging on the spot. Or if that's too much impact for your needs, then you can just do star jumps and with or without a jump will be doing that for 30 seconds. So you can either jog on the spot, engaged the ABS again, try and make sure you're a nice straight line. The whole body who's a pillar of strength. Or you can do star jumps. And if that's still too much impact, you can just move the arms up and down, creating a bit of blood flow in the upper body. So we'll do that for thirty-seconds with our jogging. We can even bring the knees up in front of us for 30 seconds. And we can touch heels to palms as well. So nice, soft head. Gazing forward. Always holding the abs in place. Big breath in, big breath out. Good, nice big breath in. Move everything around. Finally, we've got to the end of our warm up, exhale. If you don't feel it, still don't feel warm enough because we have different environments. You could be in a slightly colder studio, colder room. Feel free to do another thirty-seconds of star jumps, thirty-seconds of jogging on the spot, or even any section that you feel, oh, my back might need a little bit more work. Then feel free to do another downward facing dog or shoulder rolls. Everybody is different, so just make sure you listen to yours. 4. Head and neck mobility: So we're going to start in a comfortable cross-legged position on the floor. We have various options. So if this is uncomfortable, we can always prop a towel just at the base of the spine just to make sure that we can lower our knees and make sure they're below our hips. It's going to encourage us to stretch our past fine. You can use a pillow, a towel, a block, anything to elevate the hips above the knees. If that's not necessary, then you can sit straight on the ground. You can relax and open those hips. You can bring yourself in a comfortable lotus position. Rolling the shoulders back behind, squeezing the shoulder blades together. If you want to bring your top leg on top, that's absolutely fine. And we're just gonna rest the arms softly onto the knees. I'm gonna bring my feet down because that's the most comfortable position for me were all different. So fine. Whatever works best for you. We're gonna breathe in. We're gonna work on our head first. We're going to take our left hand to right Temple and we're just gonna softly Bring it over. You're gonna feel a lovely long stretch down the side of your neck. Bring it back to center. Other side, right-hand, left temple. Bringing it over. Nice and softly, keeping those shoulders down. Good, soft gaze with the eyes. And once again, remember all of these stretches we're going to do three times. We're going to breathe in. And as we breathe out, we're just going to try and elongate and lengthen that muscle. Over to the other side. Breathe n, and over we go as we breathe out, see if that head can just fall a tiny bit lower. Good last time, third and final time, we're going to hold the stretch just for five to ten seconds. And again, as we do, this is that time where we can just focus and think about just relaxing into the stretch, lending it lengthen, letting that head fall. Let gravity do its job. The side. Breathing in and out as you breathe out again, just see if I can just fall a lid or bit lower. Great. We're gonna do the same, taking the chin to the chest so we're gonna breathe in again to have the hands just placed behind the back of the neck. And as we push down, first time's going to be the softest. You're just gonna softly looked down, feel all of that upper back stretching, all of the top of your neck, your cervical spine, really stretching, breathing in. And we're gonna do that two more times. And as we breathe out, let's see if we can take it a bit lower. Breathe out. Getting lower. Breathing in last time. And we're going to hold it down there for five more seconds. And as we breathe out, really see if you can take that head a little bit lower. Stretching the top of the spine a little bit more. We're gonna do full cycles with their head. Taking it over to the side, really focusing on lengthening as we do down to the chest, over to the other side, up to the ceiling. Continuing that motion. Breathing through it. Good. To slaving gravity. Do all of the work. Really trying to keep your chest up and open. Change direction. Good. Relaxing the head, relaxing the facial features, relaxing the chest, just moving the top of the spine. And back to center. We're going to increase those neck stretches now and we're gonna take the body forward. So we're going to breathe in. Chest goes up. And as we breathe out, the stomach goes in, head goes down feeling that lovely stretch. You're gonna rock the body forward. If the forehead touches the floor. Wonderful. If not, go as far as is comfortable coming back up, keeping those abs engaged back to center. And again, breathe in. Chess goes up, breathe out, engage those abs, push it back and head goes forward, heading to the floor, all the way down if you can. And backup again. Good last time just goes up. Stomach in forward, head to the to the floor, holding it there for ten seconds. Breathing in, breathing out. Really working into your own stretch. Breathing out. Last time. Head stays heavy as we come back up. And your head's going to be the last thing to sit back up on top. Roll the shoulders back. One final inhale and exhale. Great. 5. Shoulders and upper back: So we're gonna work on the triceps and the biceps now. So we're gonna take our left-hand across, bringing the right hand up in front of the elbow, bringing it back and making sure you drop that left shoulder down. From here. We're gonna take the head over to the right. If you want to increase the stretch and you get a hold it there with a big deep breath in and out. Keeping that shoulder down, feeding that stretch along the top of the arm. Breathing in again and breathing out. If you're familiar with pulsing, absolutely fine for you to incorporate a little soft pulse, bringing that left arm back into the chest, increasing that stretch. If you want to keep it static at this end range of motion, that's great to whatever works for you. One big deep breath into finish. And big deep breath out. Releasing both hands, bringing them back to center and this side. So let's have our lovely ballerina realms sweeping across, right on, in, left on bringing that even further shoulder down again. So it's good to keep thinking about dose, keep those shoulders down, keep those back muscles engaged, holding you up. If that's enough of a stretch, that's fine. If you want to take it further. Head over to the left. Keep that right shoulder down, breathe in and out. And again, breathe in and out. Don't forget the chord that's coming out of our head, really stretching us up. Always, we never want to collapse down. You want to be tall, proud. If we think like a dancer, then we will be a dancer breathing in, breathing out, good, and bringing it back to center. We're gonna do one more stretch that's going to work on our shoulder blades and that little gap in between the two of them really important in dance. This is one of my favorite stretchers, so both arms up. We're gonna cross them. You try and get your elbows as close as possible to each other. Now we're gonna interlace the hand. If upon proposition. If you want to take it further, you can interlace the fingers. If that's enough of a stretch, you can stay here. If you want to do a little wrist rotation, mines crunching already. That's great to change direction. Keeping the shoulders down, feeling that stretch or across the top of your back, round your biceps all the way to your risks. And releasing the hands, bringing the shoulders back. Big deep breath in. And out. Another great stretch, interlace the hands. We're gonna work on the upper back again. We're gonna focus on the trapezius, upper trapezius. We're gonna interlace the fingers and you're gonna push forward palms facing out. And as we do that behead lowers. And you're feeling like you've just been punched in the stomach. So you're inverting your body stretching. All of those are muscles, all of the upper back and back to center again. And one more time pushing forward. At the same time head goes down, pushing the belly button, and back in again. Last time we're going to hold it for a little bit longer, five to ten seconds. Here we go. And hold. Really feel that your hands are trying to escape your body. Holding it there. Breathing through it. You're doing really well. Five more seconds. And back to the center. We're going to invert that and we're going to do the same behind. So we're gonna interlace the fingers. I'm going to show you sideways. You're gonna interlace your fingers, push backwards and feel that stretch all around the shoulder joints, all of those little tendons and ligaments letting the blood rush to them and release. Two more times. Pushing backwards, chest, open, soft gaze forward. And last time and we're going to hold it for five seconds per SHE always trying to increase that stretched fires. You can pushing those palms away, away from the body. And couple more seconds and then we release. Now to bring the triceps into our shoulder stretch. We're gonna take the right arm up and over, elbow pointing up. We're gonna take the left arm to still increase that stretch behind the head. Important hair is trying to keep your spine straight as much as possible. Don't allow your head to tilt down because then the app start to collapse and everything starts going downwards. So really, really think about being proud, lifting upwards, breathing in and breathing out, bringing that show, that elbow just a little bit further in. Good. And again, breathing in and pulling on that elbow. Good. Last time we're going to hold the stretch a little bit more, breathing in and breathing out. Bringing the elbow in as far as you can, keeping your chest up, your spine straight, and relax the arms down. We can always think about a lovely soft bit of arm movement as well. It doesn't, we don't, doesn't mean that we don't have to dance even if we're stretching other side, left arm up and over, grabbing the left elbow with the right arm. And again, breathing in and breathing out, bringing it in. Important here we are trying to isolate the arms and the triceps in order to stretch them. So don't Collapse down and allow your whole body and torso to move. We're just trying to focus on the arm articulation. So really keep the torso nice and still and just focus on stretching the arm, breathing in and breathing out and bringing that elbow even further in and behind the head. Holding it there for five more seconds. Breathing in and out. That's great. Last time. And out. Relaxing the arms. This time we're gonna take this stretch even further and I'm going to show you what it looks like from behind. So we're gonna do our increased tricep stretch now for those that want to increase the stretch more advanced, we're going to take the right arm, right elbow. And here we're going to bring it across. And now left arm goes to meet the right-hand. Here we go. If we can't quite reach and interlace the hands, no problem. We can grab a towel with our right hand and our left-hand meets it. That's absolutely fine as well. From here, whichever level you are, we're going to breathe in, drops the shoulders down. And as we breathe out, see if you can increase that stretch, bringing the hands a little bit close together. If the fingers are interlaced, interlacing than that bit and more good and breathing and again, relaxing the stretch. And as we exhale, increasing that strength or layered or bit more. Great. This is a tough one, so we're doing really well. Lost time, breathe and relax into the stretch. And as we exhale, increasing that stretch, holding it here. And just breathing five nice long inhales and exhales. As we just let the body relax into that stretch. Making sure we're tool as we can be. Nice, long spine to more inhales. Last one. Before we release the hand softly, releasing the arms ready to go to the other side. So on, goes up over behind the head, right hand comes to pull very softly that elbow into place. Other side arm goes up and we're gonna touch the fingers. I struggle more on this side. So in your own time, find those find those arms and hands. If you need a towel, that's absolutely fine as well. Breathing in and relax those shoulders and breathe out. Good breathing and again, relaxing the hands just a little bit and breathe out, increasing that strength. And last time breathe in, relax, let everything relax. Don't even think about it. And exhale. Bringing them together. We're going to hold it there after the third time, making sure the shoulders are down. There's no tension anywhere. Breathing in breathing out through the nose to more times. And softly release the hands, released the towel, released the arms, coming back to center, rolling the shoulders back. If you need to give yourself a few shoulder rolls with a lot of strength, a lot of stretch on those shoulder joint. So just give them a little bit of a a hug. Basically, that's what the shoulder rolls are. It's a bit of a hug and we come back down to the center. I'm going to turn around just to finish off this section. A nice, comfortable cross-legged position. As always, we're just going to stretch out and finish working our way down the arm. We are going to work on the forearm and the wrist. So arm out in front, palm down. And all you're gonna do, I'll show you side on just softly, Bring those fingertips into the body. Important here is that this is a nice horizontal line and the shoulder is down. And now we're just going to push and breathe into the stretch, breathe in and breathe out. Bring those fingertips towards the body. And again breathe in. And breathe out. Last time, breathe in and breathe out. Now as we do the other side, I'm going to show you a different more increased stretch that we can do, which just involves If you want to increase it a little bit more, is taken. The onto the side, palm goes flat and you can see the angle that we're creating here is a lot, a lot, a lot bigger than just the 90 degrees that we've got here. So if you want to do this one, that's absolutely fine as well. Always remember the shoulders down and soft hands and we're gonna breathe in. And as we breathe out, see if we can just bring that arm a little bit closer to us and you'll immediately feel the stretch down the forearm and at the wrist and again breathe in and breathe out and against, politely bringing the arm into us again, you'll feel it immediately and last time. Breathing in and breathing out. Ringing that arm a little bit close to might even just be a millimeter movement, but that's absolutely fine. As long as you can feel that you're working on stretching that muscle, that's progress. Good and bringing it back to center who just finished with the fingertips. Now we've got all the way down the arm. We're gonna do some nice risks, rotations, bringing their hands in as big as you can with those circular motions, relaxing the fingers, letting the blood flow all the way to the fingertips. Keeping their shoulders down and relaxed, Good. And taking it outwards, changing direction. For our ladies here we can pretend that we're doing ourselves to styling already or I betcha styling. And we're holding our apples with our index finger and thumb. So we can again just start to replicate those movements in dance. Just do a couple more, starting to feel those risks warming up already. And there we go. 6. Lower Back Flexibility: So in this section, we're going to focus on the lower back. So let's head down straight to the mat to a lying position. So we'll be working on the spinal twist, opening out the lower back. So all we're gonna do is take both feet flat onto the ground around a 90 degree angle at the knees were going to readjust the hips. Are you gonna tilt the pelvis forward slightly lifting up off the ground so you now feel all of your lower back and up, uh, back in contact with the ground from here. Nice together. We're just going to take it over to the right-hand side, letting it drop as far as you can. The arms are gonna go out into a horizontal position and we're going to slowly look over to the left. From here. We're just going to take three big deep breaths and really trying to focus on pushing those needs into the ground and feeling that lower back twist. Bringing it back to center, engaging the ABS to bring you back to center. And we're gonna take it straight over to the other side, looking to the right, breathing in and out. If your needs aren't in touch with the ground yet. Every time you exhale, really try and let gravity do its work and lower them just slightly getting ever nearer to the mat. And engage ABS, that's gonna bring you back to the center. All of that back in contact with the ground. To finish, we're going to just grab both knees. Again. Almost like you're trying to pull your tail are imaginary tale. Pull it out from underneath you, release that lower back. And we're just going to have a nice strong hug bringing those knees together and down in towards your chest. If that's enough for you, just focus on your three deep breaths. If you want to, you can do a soft rock from side to side. And this is like giving our back a little bit of a message. Three big deep breaths, trying to bring those shoulders down in contact with the ground as much as possible. Always working those shoulder blades, breathing in, filling the chest and breathing out. X sails through the valley. Last one and exhale. Release the legs, bringing them the feet flat to the ground and to come up, let's try not to undo all the good work we've just done. We're gonna roll over onto our side and push ourselves up so that we protect our back. From here. We're going to work on some single leg hamstring stretches. So we're going to bring one leg in. The right leg touches the left knee. We're going to try and bring this nears as down as possible in contact with the ground. Always trying to work. Both hips facing forward, try not to have too much of an angle. We're working on stretching our hamstrings. So here we go. Headlights. I like to think of headlights on my hip bones, and I always want them facing forward. So from here we're going to breathe in. And with a straight back, slow incline forward from here, if that's enough, we're just gonna take your three inhales and you can stay right here. If you want to take it lower. Let's breathe in again. And let's think belly button first, then the torso. And the last thing is the chest that goes all the way down. If your forehead touches absolutely. Boolean, stay here. You can grab the feet and just work on your three inhales as we exhale, bringing that body a little bit lower. Feeling that knee every time we exhale, gets slightly lower and slightly lower as we exhale. Focus on your own breath, last one, and exhale. Holding it here for five to ten seconds on our last exhale, really focus on stretching the whole back, bringing all of that torso down, resting gently on top of the knee. Point the toe if you can really stretch it out. You can even use your hand to help you to really point and work on the flexibility of the ankle. Coming back up, bringing the abs in first. Chest rises, stacking your vertebra are one on top of the other until the headsets backup on top, shoulders, back, and let's do the other side. Straight leg, bring the other knee up and down. We've got our left leg now in contact with our right knee. We're going to adjust the hips. Again, our tailbone. Let's just pull that tail a little imaginary tale out. Hips facing forward, nice straight back, really lengthen through the spine. Point your right foot. Breathe in chest open and breathe out. Really important here to keep us straight back and our head in line with our neck. We don't want to try and get lower with just our head. It's not going to help us. That's just going to strain our cervical spine. So if that's enough for us, no problem. Just focus on your three breaths here. If we want to take it further. Breathe in, extend, breathe out. All the way down, forehead resting softly on top of the knee. Breathe in, extend up, released the stretch a little bit, and exhale down and lengthen. Holding it there. Breathing in lost time and length and trying to bring that head a little bit closer to the foot. Even just half a millimeter is fine. Holding it here for five to ten seconds. Relax the shoulders. There's no tension in the shoulders, no tension in the head. This is a tough one. We're doing great. Just hold it there. Sometimes a little smile to yourself is really helpful. Just to distract the mind. And lost exhale. Pushing it even further, allowing your body to sink into the ground and slowly coming out of it. Belly button first, chest opens, bringing the shoulders, backup on top and behind. Brilliant. Now we're gonna work on some Catan cows to really focus on our lower back, stretching it open even more. So we're gonna take a table position with the body. So you've got hand directly underneath, elbow, directly underneath shoulder, relaxed the head, give it a little shake from side to side, make sure it's nice and relaxed and supple saying with the knees, knees directly below hips. So we should have a lovely 90-degree angle with the body. From here. All we're gonna do is make sure our shoulders are down. Really focused on keeping our shoulders relaxed. We're gonna breathe in. And as we exhale again, like we've just been punched in the stomach. Stomach goes up, releasing the head, letting that hang, let gravity do its work and breathe and back to our neutral table position. Breathe out stomach drops back, arches, head softly, looks up, shoulders down, hands nice and soft and contact with the ground. And we're going to repeat that process for more times. Breathe in, neutral. Breathe out. Stomach goes up, stretching and opening the alphabet. Breathe out. Looking forward, soft gaze slightly up, shoulders down. To breathe in and out. Breathing in and out. For those that want to you for a little bit more upper mobility up a back mobility. We're going to go up again from here, just a little bit of a lateral motion. Just trying to isolate the torso and reading it from side to side, trying to keep the hips as still as possible. This will really help you Wolbachia into isolations. And upper body movement. Again, breathing through the movement and exhale, relax the head. Always good to test the head, moving it from side to side, making sure it is relaxed. Sometimes we think it is, and it isn't always good to check. And back to neutral. And we'll sit back nice together into Child's pose. Stretch the arms in front of us as far as we can. Again, you'll feel a lovely long stretch of the top of the bag. B33. Relaxed ahead. Let the body sink into the ground, sinks onto to your knees. Opening up the shoulder sockets. And again slowly rolling backup apps first vertebrae by vertebrae, stacking them up on top of each other and shoulders back. So to finish off with our back mobility, we're going to now work on some Combray phase where we're taking the body backwards. So we're going to stop with the cobra. So it will be facing down on the mat, head faces down. All we're gonna do is hands underneath the shoulders, feet together. We're going to think about first engaging the hips, even though we physically call, tilt them forward because we've got the floor. Let's just think about that motion. Any way engaged the pelvis engaged the glutes. You'll feel a slight tilt of the pelvis. Half a centimeter, half a millimeter, but that's enough. And now we push up, chest Relax, looking softly forward, shoulders back and down as always. And really pushing that pelvis down. Breathing in for three here. Breathing in, lost one. Holding it here for five to ten seconds. Really focusing on keeping the shoulders down and bringing that back a little bit further back, little bit further back. Keeping the head long and relaxed. Always lifting the upper body, always trying to grow, never ever trying to collapse. And when you're ready, lost breadth, lengthen and slowly down pelvis, first, elbow slowly relaxed and the chest. Hence the last thing I'm going to bring the knees together. We're going to push back into Child's pose. And again, ABS first bringing us up over and backwards. Holding it here. Feel that lovely lengthen in the upper back. You can walk the hands away from your body to increase the stretch. Really relapsing the torso onto the knees. Letting yourself sink down towards the mat. Warming up those shoulder sockets, letting the blood flow in urine time, slowly bringing the apps backwards, the relaxed head low and relaxed. Bringing the chest backup, engaging the app still, shoulders back. And for those that want to, we're now going to try a we'll pose, which is an increased form of doing the cobra. So that's a full Combray stretch. So we're really going to work on our upper back mobility. So I'm going to show you how to do that one. Now, we start from a seated position. So with this pose, we really wanna make sure when we get up into full wheel that we're continually trying to push our pelvis and drive it upwards towards the ceiling, never learning it sink down. Okay. So we're going to lie flat on the mat. Important here, parallel loans. So we've got our toes facing forwards. We don't want to have them pointing outwards or inwards. Really make sure we've got them. You can check, make sure that they're completely parallel and underneath your knees so not to wider sounds and not too narrow either. Arms are going to be underneath the hips, palms facing downwards, elbows pointing up. We're really going to use our abs and pelvis to push ourselves upwards, driving the hands and the feet down. As the pelvis pushes up, we're gonna push back into R. We'll make sure our arms or even our feet and toes are pointing forward from here. Make sure the head is relaxed. Really give it little wiggle, let it fall down with gravity. And from here, really driving the pelvis up, engaging the glutes to protect the lower back, which is gonna take two big deep breaths. And again, big TO really pushes down into the ground, full flat foot on the ground. We can take this search further by going onto our forums one at a time. So we've got one forum down and the other. And again here, bringing the head out and in line with the elbows, giving it a little wiggle, making sure it's relaxed. Breathe in, breathe out. And again. Again, if you wanna take it even further, you can slowly walk the feet back towards the head. And if you wanna take it even further, you can really stretch those toes. Go up onto relevant Valley term to mean rising onto the toes. Breathing in and out. And slowly back down to release. Walking the feet forward, head comes out. We're gonna put the upper body down first, then the stomach, the pelvis is the last thing to sit down. Walking the feet down. We'll do a full body stretch to finish arms above the head, shoulders down, pull the toes away from the body. And breathing in and out and in and out. Bringing the arms down. To finish. Always remember coming out of a lying position, feet flat on the ground, roll over to one side and push up with the arm to finish. 7. Complete Hip Mobility: Hello again. So this time we're going to be working on our hip mobility. So let's get down to the map, lying with our news facing upwards. And we're gonna do a variation of the spinal twists from the earlier exercise. So I'll show you how that works. So let's lie down on our matt. What we're going to do is, as always, position our hips. We're gonna tell our pelvis upward slightly, you're gonna feel your lower back immediately engage with the map. That's the feeling that we want the entire spine in contact as much as possible with the map. From here, we're going to have both straightened legs straight, pointing downwards. We're gonna take the right leg up and we're going to take you over to the left-hand side. And as we do that, we look over to the right. So this is a more intense version of the earlier too bent leg spinal twist pose. So from here, you can take your left hand to your right knee. And if you want to on every exhale you can just work on pushing it a bit lower. So let's breathe in and breathe out. Bringing it slowly to the ground. Occasionally you might feel a little click in your lower back. If so, that's fine. Breathing in and out. Always trying to bring this shoulder as low as possible in contact with the ground. Relax the arm, palms face upwards. Last time, breathe in and out. Coming back to center, apps fast, bringing them down, back in contact with the ground. We're gonna swap the legs over so two straight legs. Readjust the hips, tilt the pelvis forward. Feel like we're pulling our tail out from underneath us. All of our lower back in contact with the ground left leg, bringing it up, bring it next to the right knee. And all it does is over to the right-hand side as we twist to the left, arms out horizontal and nice T-pose, looking over softly to the left, breathing in. And as we breathe out, you can work on softly bringing that right near bit lower to the ground until it eventually is in contact with the ground. Breathing in and out, Breathing in again, feeling the chest. And as we breathe out XL low down into the belly. Last time really work on lowering that left arm, left elbow, left palm facing upwards, breathe in and out. Feel all of that upper back sinking into the ground, your left knee sinking lower into the ground. And as we breathe in, we exhale back to center abs first pushing down, driving your lower back into the ground. Both knees up to come out of this pose as always, leaning onto your side and then softly pushing up. So let's now move on to our hip openers and hip flexibility. We're going to come in a comfortable seated position. You're gonna bring the knees in, sorry, the knees out but the toes in. So we have feet facing each other. And our aim here is called the butterfly pose. It's a dynamic movement and so we're continually stretching and bouncing the knees. The idea is if we put our arms behind us, that's absolutely fine to support the back so that we can really work on pushing those knees down in lower and lower in contact with the ground. So we're moving, you should feel lots of warmth and movement on the inside of the thigh. So we're really working on those hip flexors. So really breathe into this. Just you wanna read a book sometimes that helps if you want to think about what you're going to cook for dinner, that's great to just really focus on small movements of the knees, bouncing them down, and that's it. So we're just gonna breathe through and exhale in your own time, in your own breath. I like to do this for 30 seconds to a minute to really get the blood flowing around those hip flexors, keeping the shoulders down. I am always trying to get those nice lower and lower until they're eventually in contact with the mat. Engage the ABS for some core stability to support your lower back. So that helps us when we're trying to lengthen up, up, up, trying to relax the feet, trying to relax the shoulders, relaxed the chest, Relax that of facial features as well. We don't want any tension in our face and I know we're concentrating. Try not to follow your brow or stress anywhere in your face. It's totally natural as well. We do it when we concentrate. So let's focus and relax the face as well. So from here I can bring the hands forward. We're going to open out the legs to Alice egg bond, which has a ballet term for Bach splits. You might also, in the US, they know it as the struggle splits. So wherever you are comfortable, we're just gonna sit with our legs out to the side. I like to adjust them a little bit, getting the fullest stretch so that I can from here, we're gonna put our toes. You can have them relaxed if you want. If you have slightly, slightly more stress in your ankle and not as flexible, that's fine, but we're gonna try and point the toes for as much of this exercise as possible. And we're gonna do some sidebands. So from here the arms go up and we're gonna take it over to the right or left arm stays up, right arm gently underneath us. And we're just gonna breathe into this stretch. Three big breaths, breathing in, breathing out. Try not to let the head collapse down. Really keep it lengthened and out. Every time we breathe out, you're trying to get a little bit lower. On top of the knee, breathe out. If you're up here, but absolutely fine. Just try and keep a long straight back all the way out to the top of your head. So depending on wherever you are, you still on a lovely long straight back, last breath, breathe in and breathe out. Coming back up. Use those apps to bring yourself back up. We're gonna go to the other side, breathing in right arm, up, left-hand down and down. We go breathing in, lengthen and breathe out. Lower. Breathing in lengthen through the spine, through the head. I always like to visualize a chord, pulling my head, stretching my neck, stretching all of my spine as one long line from the base of your spine all the way out to the top of your head? Last one breathing in and out and back up. This time we're going to rotate the chest to face our right knee. And now we're gonna go lower. Lovely straight back as always, head in line with the neck. If that's as far as we go, stay here and work on your three breaths. If we want to take it a bit lower exhale, remember, we're trying to get the belly button first, then the chest, and then eventually the head can rest on the leg. Using your hands to really help lengthen as we breathe in. And relax a little bit and exhale China. Beyond the feet. We always want as much space as possible in between of vertebra. So that means the head, it's traveling away from us, away from us as we inhale and exhale. Down. Holding it here for five to ten seconds. Focusing on your own breath. Every XL try and get a little bit lower towards your leg. And last one. Back up. We're going to put the shoulders down, relax for head, make sure there's no tension there. Rotate to the left, Chase, just facing the knee and forward whether straight back, stay here, if that's okay for you. If not breathe in, lengthen and breathe out. Down. Breathing in. Relax and lengthen and breathe out. Increase the stretch. And last time breathe in, lengthen and breathe out low. Code it here for five to ten seconds. Relax the chest, Relax the head, shoulders, or away from the air is really good guys who are doing really well. And slowly back up to set into, now this is the fun one, the forward band. So we've got our hip flexors nice and warm. We stretched out off a body. So now let's do our forward advanced say from here. Firstly, we think about pulling our tail out from behind us as always, so you can do a tiny little left just to feel like you're releasing the lower back. So from here, we're going to take an anterior pelvic tilt forward. So in layman's terms, all we're doing is just tilting the pelvis forward. You'll feel an immediate pull on the hip flexors on the abductors. And if that's okay for you, you can just pull off that for ten seconds, ten to 20 pulses. Really feeling that forward movement. If you want to take it further, we can put the hands in front of us and nice straight back as always, shoulders down. And we can take an inclined forward. Again if that's enough for you. Absolutely fine. Keeping those shoulders down, working on tilting the pelvis forward, breathing in our three big breaths, and always trying to get a bit lower on the exhale. We can take it all the way down to the ground. We can breathe in and lengthen as always and exhale always. We want belly button first, then chest, and then our head is the last thing. To sit on the floor. You can take it to the side. You can look forward, you can look to the other side. There is important thing is that we're really working on driving the belly button down towards the ground. Take three big breaths in whatever position you are, on your hands, on your forearms or flat on the ground. Let's take all five to seven seconds with three big inhales and exhales, breathing in and out, taking it a bit lower, breathing in and out a little bit lower, still, free, pushing the belly button down, tilting the pelvis, fool it. Last time, breathe in and out. And last inhale to come out. And we're going to walk the hands, backup to the body. Going to take a big breath in. Bringing the legs back together. Always good to finish with a little quick butterfly pose just to get the blood running. After that very intense stretch. Really well done. There we go. We should be bringing a bit of blood back into those muscles. Now about your feeling better? I am. And our last pose we're going to be doing is the frog pose. So let's come into our frog opposed. So we'll start in a seated position. And all we're going to do is we're going to take one leg outs or come up and take one leg out. The most important thing here is to make sure when we go down into our half frog to start with that we have a lovely straight line. So here, all we're going to do, I'm lucky that I've got this lovely long line here for me to use as a barrier. So I've got my leg in line with my feet in line with my hip, in line with my other Ni. So I'm gonna take this forward if you can. If not, you can stay on your hands and if that's too much, you can always use a block as well to steady yourself. So whatever position works for you, I'm gonna take it a bit lower. And we're gonna make sure that we've got left knee in line with hips in line width, right knee in line width, right TO important here if you are on your forearms and lower down to really make sure that you are continually engaging your abs upwards. And as soon as you do it with me now as soon as you engage those abs and think about putting your belly button upwards, you'll immediately feel your hips more. So we're going to hold it there. Breathing in. As we breathe out, allow that right legs to sink a little bit lower, to travel a little bit further to the right. I can feel mind sliding away underneath me already, breathing in and out. Let it sink a little lower. And again, breathe in and out and let it sink in IV and lower beryllium. And always, you can always have a little check, make sure that everything is in line. You've got a nice straight line. Breathing in and out, letting those hips sink lower. But stay here. If you want to, you can increase the stretch and bringing the entire body down, you'll feel your hips open even further. Maintaining to engage those arms. Chests to the ground. Beryllium. So big births. Distracting the mind, thinking about something else. Great. Coming back out, you're gonna bring the feet together, bring the knees together slowly, and back to the center. Take your time coming out of that pose. It's a very intense pose. If it takes you a couple of minutes to get out of it, that's fine. Let's try the other side. So we're gonna see you comfortable seated position, right knee opens, left foot out. Keeping that lovely straight line. Again. You can use a block to steady yourself if that's what you need here and that's as far as we can go. You can put the hands on the ground, breathing in and outlet that foot singlet lower. Breathing in and out. If you want to come on to the forearms, breathing out. And remember to sink a little bit lower. Every time we exhale, holding the ABS upwards, pushing the belly button upwards, continuing to always tilt that pelvis forward. Never let it sink down. We never want to collapse our lumber spine. Last breath in and out, if you want to, for our final static pose, all the way down to the ground. I can feel my muscles twitching. It's like a constant battle. To relax them and let them open, let them stretch. Gird coming out of it. Bringing the feet together, pushing up, bringing you a nice together shoulders, back up on top. Really well-done. For those that want to, We're gonna try the full frog now, it is a more intense version of vc of the half frog. So let do make sure that your body is fully warmed up for when we try this one. So I recommend a surface that doesn't have too much friction. So I'm gonna do mine off the yoga MAT. For those of you that have any new problems, watch it whatsoever. You can put knee pads on, sometimes, just a pillow underneath each knee is absolutely brilliant. Even a piece of paper, a pillow on top of it so that you can allow your knees to slide outwards and inwards to come back out of it. So a yoga mat isn't gonna help us that much in this case. So I'm going to come on to the, this surface here, which I can slide on. So you're going to open the knees out. You're gonna put the hands in front of you. And all we're gonna do is make sure that we have a 90-degree angle from our carves all the way up to our hips. And you're going to lower the body. And in your own time, you can allow yourself to slowly sink down. Really important here to keep that belly button up and your abs engaged. From here we're going to breathe in. Check behind you. You've got a good 90-degree angle going on and breathe out slowly sink down using your pillows, using your knee protectors, carpets also you can side on carpet but you may make it friction burns, so be careful with that one. Breathing out, pushing slightly lower. For the ballerinas amongst us, you'll recognize this as a second position. So that's all we're doing here. It's a really great hip opener to really, really flatten out those, those hip muscles and create our fantastic box or straddles splits. You can flex the feet, hair, breathing out. And really making sure you've got a good line and lovely, perfect straight line from your knee across your hips to your other Ni, breathing in and out and slowly sinking all the way down. For those that can, you can lie flat on the ground so that you can relax your head and focus on tilting that pelvis forward, trying to bring the hips as close to them as possible. Breathing in and out. At this point, if you want to, you can ask a friend to help you, but only incredibly slowly. And every time you exhale, they can push very slightly on your lower back. Again. I do insist the slightest push just to increase that stretch. Only on the exhale to allow you to think a little bit lower down. Brilliant guys. Keep working through the breath. Now stay there. And I'm just going to show you what it looks like from the side, just so that you can get an idea of just how straight we want this. So again, the most important thing here is to have a straight line from ni to hips all the way over to the other knee. So we're trying to get as flat as a pancake? Yeah. And again, making sure that we push the hips upwards, we push the belly button upwards, don't allow it to sink, especially if you do have a bendy back. Those that want to can lie flat on the ground and really work on pushing, pushing those hips into the ground to come out of it. Bring the feet together very, very slowly, push up, bring the knees together. It might take you a while to come out of that because it is a very intense stretch. Gravity is very strong and really pulls us down. So take your time coming out of it, bringing the shoulders back up on top. 8. Flexibility For Splits Part One: Hey guys. So let's work on those legs and get into splits. So we're gonna start with some nice forward, forward bends. So we're gonna do a pyramid pose for those of you that do a little bit of yoga. So we're gonna be standing the fee or hip-width apart. So if I show you to the front were about that, that y is not too wide. So we're gonna face forwards, toes pointing forward, or get our feet lovely in parallel and straight. We're going to lengthen up. And as we exhale, we're gonna tilt the body forward so the legs don't move. Just the upper back that's going forward. That's enough of a stretch on the back of your hamstring, then stay there and work through your three breathing poses. If not, we're going to breathe in and we're gonna take it even more forward. We're aiming to end up flushing parallel with our forward leg. We're gonna take it in again, breathe in. And for those that can reach their leg, we're going to start belly button touches first and then chest and then the head is the last thing. You can use your right hand to really help push into that leg. Breathe in and breathe out. Keeping those legs nice and straight. Really using gravity and your head to really just hang down and help you get a little bit lower, lengthen that back a little bit more and get a little bit closer to that front leg. Last breath and then we hold it breathe in and out. And holding it there for five to ten seconds. If you need a block, you can use a block to support yourself so that you're not straining your arms. You can hold a block here. That's fine. Or placing their hand softly on the ground. Holding it there. Last breath out, exhale, getting a little bit lower. And we're going to slowly come back up on top. And over to the other side. Here we go. Feet hip-width apart, not too wide. Toes facing forward. Remember our headlights on our hips always facing forward. Breathing in, lengthening through the top of the spine, forward bend. If that's enough for you, then stay there. You can have a block to support your back, a block to support your upper body. If not, let's take her lower breathe in and out. Backstage straight. Breathing in. Don't let the head fall. Keep it in line with the neck. Breathing in. And how lowering down. Good. And again, breathe in and out, grabbing the back of the lab, bringing Matt body in. Bringing the chest close to the leg, relaxing the head, give it a little shake from side to side. And x ray. Really great guys, hold it by five to seven seconds. We can do this. Breathe in and out. And tomorrow breathe in and out. Even closer to being able to hug that front leg and slowly release coming up. Really well done guys, that was brilliant, bringing the shoulders back onto the top of the body. So let's head down to the mat now and we're going to work on our piriformis and also US muscles that big ones that are really helpful with front splits. So we're gonna go to another lying position, so down to the mat. And what we're gonna do here is as always, we're gonna tilt the pelvis forward. We're going to get the whole back and spine in contact with the map. We're going to take the right leg and we're going to cross it. And the right ankle just sits on the left thigh. From here, breathe in. And as we breathe out, you're going to grab the left back of thigh. If you want to increase a quad stretch, you can grab the front of the cough and we're just going to work on bringing that leg in. So many things to think about here. We're going to keep our shoulders down. We're working on, working on our deep so asked and piriformis muscles here. So really think about keeping the shoulders in the back in contact with the ground as we breathe in and breathe out and bring that knee in, you'll immediately feel pulls along the outside of the thigh and along the hip. So if that's enough for you stay there. If not, let's work through our breaths and let's really try and bring that knee and contact and bring it closer to the chest. So breathing in and out, closer to the chest. And again, breathe in and out. Bringing the knee in as we breathe out, but also bringing the shoulders down. Good, lost breath. And so you should see in those three breaths the progress of bringing, even if it's a millimeter, that's still progress, bringing it in. Good. Holding it here. Breathing through those stretches. If you want, you can flex the right ankle and again, you'll feel that stretch increased around the outside of the thigh and hip area, holding it there for five more seconds. Shoulders down and in contact with the ground. Brilliant guys and release the hands left foot down onto the map. Released the right foot down. Again, readjust pelvis, anterior tilt there, all of the backing contact with the ground, left ankle to right knee. Let's do the other side. Breathing in. And outlets go towards the back of the right thigh. If not, and you can increase the stretch even more and go for the outside of the CAF, breathing in and out, exhale shoulders down, knee, bringing it into the chest. And again, breathe softly looking up words. You can have your eyes closed as well if you want to. Last time, flex the foot For those that want to increase the stretch, breathing in and breathing out. Breathing in and breathing out. Springing the 10K closer, holding it there for five to ten seconds. Good. Holding it. And release the hands. Well done. Released the right foot down flat on the ground, left foot flat on the ground. Great, really, really good job guys. And we're gonna go straight into our split stretches now. And we're going to work on some hamstring flexibility because you can never do too much hamstring flexibility, especially if we're working on our front splits. So from here we have both legs flat on the ground, close to each other. And we're gonna tilt the pelvis again. We're going to bring our tailbone out of us so you can lift the pelvis slightly just to readjust those sit bones. Feeling the back in contact with the ground. Really important for the entire next sequence that you want to keep the back of your, of your body engaged and in contact with the ground for the whole thing. So from here, right leg bringing it up, we're going to just do a soft, gentle hamstring stretch for us. So we're gonna keep the knee bent. But we're going to work on the hand behind the thigh and bringing it into the body. Really work on keeping this left leg straight down. Really continually push that left knee into the ground. Working that straight leg from here, breathe in and breathe out and bring that knee into the chest, keeping their shoulders down and all of that back in contact with the ground. And again, breathe in, breathe out. Good. And again, breathe in and out. Last time in and out. From here. For those that can grabbing the ankle, you can grab the coffee, you can grab the ankle or you can stay here and keep working on this with a bent knee if that's enough you for those that can grab the ankle. And all we're gonna do on the next exhale is you're going to work on straightening out that top leg. So breathing in. And as we breathe out, stretched the leg. If it's up here, that's absolutely fine. If you can get it lower. Brilliant. Breathing is the most important. So relaxed, bent. As we breathe in and exhale. Straighten, breathe, then bend the knee, relax, give your body arrest is working hard and then exhale and stretch, point the toe. And again relax. Breathing in last time, relax the knee, give it a rest and exhale and straighten. We're going to hold it here and we're gonna work on this pose. Straighten the left leg, Keep it down and exhale. Bringing Matt Ni As close into the chest as you can. Point the top toe and breathe in. Breathe out, exhale, bringing it down as far as you can. Breathing in and breathing out. Breathing in and breathing out, in and out, holding it there. Good and relaxed, spending money, bringing it down to center. And just leaving it there for a second. You should feel all of that blood rushing around the hamstring muscles. And job. Well done. Let's do the other side. Left knee up and hand to the back of the knee. All we're gonna do is a nice bent knees stretch for the hamstring, Breathe in, breathe out. Breathing in. And breathing out. Remember to straighten that right leg. Really working on pushing the back knee into the ground, keeping it straight. That's going to help us with our splits. And from here, if you want to stay there, that's absolutely fine. If not, right leg, right hand goes to the back of Ni, left-hand goes to the back of ankle. And as we breathe in, we breathe out. We straighten. Breathe and relax, bend that knee and exhale. Breathing in. Relaxed the knee, give it a rest, and exhale straight and point those top toes. In your own breath with your own flow, work on bending the knee as you inhale and straightening as you exhale. You can bring both hands up to the ankle if you feel strong enough. And that's really gonna help you bring the whole thing down. Good, holding it there. Think about pushing the pelvis into the ground, straightening that right knee, relaxing the shoulders, letting gravity to its WACC and relax the knee, bring it down and allow the body to recover just for 30 seconds with both legs on the ground. And a soft gaze forward. Then it comes back to a neutral position so that we're ready for the next section. So coming out of your resting position, we're going to come up to a seated preposition, sitting on our knees. So we're ready to go into a series of kneeling lunges. So we're gonna go up onto our knees. So we're gonna take the left leg forward first. So you're going to make sure most important thing here is that your knee is directly above your toe. We don't want it to be too far to either side or overstepped or understaffed because that puts pressure on our knee joint. So ni above TO we're going to lean forward here. If you need a block to hold onto for this, then feel free. In fact, I might do that now to show you if you need a block, that's absolutely no problem to take yourself back into a lunge position. So from here, I'm going to remove my block so you can see what's happening with my feet. Make sure that you've still got your lovely vertical line from ni to tow. And I'm going to work on putting my hands down and thinking about my my split position now. So from here, hands never put them directly on your knee. Again. We always want to take it just a bit further behind, looking forward, shoulders back, and working on just lowering into that split position. If you're comfortable with pulsing, then I'm happy for you to pulse here. That's fine. If not, we're gonna work through our breathing, breathing in and breathing out. Again, using those hands to help you push up and away, opening out those hips even more. So really focusing on the shoulders down, pushing backwards and opening out those hips, just allowing gravity to do the work for you. Let's be lazy. Breathing in and out, sinking lower. Good. From here, we can take that stretch even further by bringing the hands down. Again. If you've got your block, then hold it there with the block, that's fine. We can slowly work on getting lower. You can just rest your hands on the block. You can rest your hands on the map. If you can go even further and rest on your forearms, even better, whatever's comfortable for you. We're just going to hold this pose here for five to ten seconds. A soft gaze just in front of the hands. Breathing in, breathing out, remembering the head doesn't collapse down, keeping it in line with the neck, breathing in and out. And again IN out. Last time breathing in and just allowing the body to sink and layered or bit lower did as we exhale. From here. Pushing backup again, we're gonna go into a pigeon pose, which basically involves both hands on either side of the foot. And you're just gonna take that ankle and just allow the outside of the leg to be in contact with the ground. From here, headlights on our hips, remember, are they facing forward or are they facing me? We wanna make sure that they're facing forwards. Good, from here, the right hip is what we want to focus on, guys. We really wanna make sure that it's always working to go down, down into the ground. Yeah. You can use your right hand to remind yourself where you want it to go. Good. From here, breathing in, chest open, really lengthen up and exhale. Hip goes down. Breathing in. And exhale breathing down. If it's too much for you on your knee, then that's fine. You can put a block under your knee just to take a bit of pressure off the knee. Just resting it under your knee as absolutely fine. I'll take mine out. And last time breathe in and exhale. Really work on pushing that hip down into the ground. Gird, holding it there for five to ten seconds. To exhale. Thinking even lower. And inhale. Exhale. Great. So we're going to finish off with Mermaid pose. Now, then we have variations. So for those of you unfamiliar with it, all you're gonna do is try and lift up that back leg. If you need a block just to help you balance, not a problem. If that's as far as you can go hold it there and work through the three sets of breathing. If not, you can take the arm up and you can grab that back leg and again, just bringing it into wherever is comfortable for you. So if that's as far as you can go, then that's absolutely fine. If you want to take it further and bringing all the way down, that's fine. Too. Soft. Gaze forward, holding it for three breaths and exhale, bringing it low or trying to bring it down, down as far as you can get. And again, breathe in and exhale hip down, foot down. Good. Last one. Breathe in and exhale. And again, breathe in. Last one. We're almost there guys and exhale. Holding it there for five to ten seconds. Every time we breathe out, really work on pushing, hit lower. And as we release, breathe in, exhale, release the back foot, release the hand. Hands go down, or we're gonna do is come back to a comfortable, very slowly cross-legged position. You're going to stretch the backup role, the shoulders back and down and exhale ready for the other side. 9. Flexibility For Splits Part Two: So let's head over to the other side now, starting with our lizard pose. So we're on our knees, were gonna take the right leg forward and the left leg goes back. So if you want to use a block to help you stabilize because we can't reach the floor just yet, that's fine. Use the block to take the left lead back. Most important position here is to make sure that we have a vertical line from Toyota neat. So from here, interlace the hands just behind the knee. Always avoid the actual knee joint. From here we're going to work on our breathing, looking forward and exhale down really feeling that lovely pull on the n-side. Exhale shoulders down and back. Chest always stays open. Breathe in, rise just a little bit. Relax those muscles were working them hard as we exhale, sink a little lower. And again, breathe in and exhale. We're going to hold it here. If that's enough for you, that's fine. If you want to take it a little bit further, we can place the block down, place the hand on top of the block. And again, really work on sinking a little lower, a little closer to the map. If you want to take it further, removed the mat hands flat on the ground and again Bree then and sync all of those, all of the back muscles, all of your hips, everything a little bit lower to the ground. We want to get this section all the way up to our head, a little bit closer to the ground. That's the aim. If you can forearms down onto the map and hold it there for five to ten seconds, breathing in and out a little bit lower. And again, brilliant guys, let's move on. And we're gonna go straight into our Pigeon pose. One hand on either side of the knee. We're going to take that less leg and we're gonna have the outside in contact with the ground. Remember our headlights, our aim is to have them both facing forward now are left hip is what we're working on to really get lower and eventually be in contact with the ground. From here, breathe in. Again, avoiding putting the hand directly on the knee. Breathe in and exhale, breathe out lower that left hip gerd. And again breathe in and out lower the hip. Even if it's a tiny little moon motion, tiny little movement, that's what we're aiming for or ways to get a tiny bit lower. Every time we exhale. Last time exhale, hold it there. Focus the mind focused the breath. Really go to guys into our mermaid. We're going to bring up the back leg, hold it there if that's enough view, that's lovely. If not, we can take the left hand. We're going to grab the backend. Cool. And again, working on bringing it slightly forward if that's enough for you. Again, wonderful, really well done. Otherwise we bring it in, breathe in, and breathe out, bringing it down. As far as you can really stretching out those quads, as well as opening FOR hips, breathing and slowly. Let's hold it there for three big breaths. And then we're done guys. Lost bit breathing in and out. Seeing king that left hip lower, sinking that left for lower. Last time. And exhale, bring it down. Good inhale and release the hand, release the back foot, coming back into a comfortable seated position. Slowly and don't want to strain and undo all of that good work we've just done so slowly come back to a comfortable seated position. Now for the fun bit guys, let's work on our splits. So we're going to start working on our half splits on one side and we're gonna progress it into full and then we'll go to the other side. So left knee goes down. We're gonna take a low lunge. Important here is let's make sure that you've got some kind of flaw that allows you to slide. Eventually we want to slide into slits so you can wear socks. You can put a piece of paper under that foot. You can try it on carpet as well, but careful with friction burn. Also, we want to make sure that we protect our left knee so I can recommend folding the mat and placing the neon top of it to avoid any injuries. Or you can put a pillow under that left knee. Blocks, super-helpful for a half splits. We're going to place one on either side of where our front knee is gonna go. So left knee, right foot goes out. We're gonna keep it straight. I'll show you for now. So we're gonna keep a lovely straight front leg. You can either flex the ankle or if you have the ankle flexibility, keep it flat on the ground. From here. You're going to lean forward. Always maintaining our lovely straight back. So always pivoting at the hips. If that's enough for you, you can work on your three breath poses, just working into that. If you want to take it a bit further, breathe in, lengthen the whole spine, stretching it up and exhale, taking it a little bit lower. Good. We can lower the block slightly here, taken away any tension from the shoulders. Breathing in again, breathe in and breathe out. If you can take it all the way down. Stomach first then chests then had good holding it there. Breathing in and out, working on your own breath in your own time. We can remove the blocks if necessary. Holding them there and breathe out holding it there for five to ten seconds. Breathing in and out and in and out. Good guys coming back up. This time we're going to use our blocks. And we're going to work just on a little bit of motion, a little bit of gliding the front foot forward, testing how far are splits can go holding your block so that we're not stressing the upper back, we're going to breathe in. And as we exhale, just test bring the Brock slightly forward, bring the feet slightly forward. And if you want to hold it back, that's fine. Working on the best splits that we can do. Breathing in and breathing out. At any point you can come back out if it feels too much. Give that leg a little bit of a band, that's absolutely fine. And then go back into the best splits that you can gird, holding it there, breathing in and out. And again, breathing in. And as you breathe out, let's see if we can take it a tiny bit lower. Good. Breathing in and out, just allowing that body to sink down as far as it can. And in and out. And for those that can, we're going to try to push all the way down into our full splits. If we're not at that level, that's fine. Just keep working in your own time. Coming out of splits, bending the knee, and then pushing back into a comfortable splits position for those that want to take it further. We can breathe in and lengthen. And you're gonna push all the way down into your splits. If you don't need the blocks now at this point, then that's fine. We put those to the side. The most important thing here is to make sure that we're always facing forward. We've got our hips and the headlights on our hips facing forwards. Important here. Front leg, lovely and straight point that front TO The left back leg is also lovely and straight. The NEA can be slightly facing the back of the wall point. You're back to chest facing forward. In our right splits were working on pushing our left it down into the ground. Down into the ground. Good. From here, let's do some forward bends guys. We've got various levels. If this is enough for you, you can use your blocks to help push you up and straighten that back. That's great. That's our level one. Level two. We're going to take a slight forward bend where the straight back, good. From here. If you want to take it further, we're going to breathe in. And as we breathe out, stomach first, then the chest, and then the head on top, resting on the front foot. You can use your right hand to really help point your toe. Good. Now let's just hold it here for three big breaths. Really thinking about lengthening the spine up and over. Relaxing onto the head. Try and distract the mind. I know it's painful. I know that it's a really intense stretch. Try and think about something else. We've made it this far. Trying think about something else. If you're up on your blocks and we're not quite in splits, that's fine. If you're down in splits, That's great. Just focus the mind on something else. Just relaxing into the stretch, letting gravity do their work. Brilliant guys, last breath, breathing in and exhale lost push as much as you can before you bring your hands up. Sitting back up on top. And we're going to relax out of the pose by bending the knee. So leaning over to your right, bending the knees, coming into a comfortable cross-legged position as always, ready to do the other side. So let's head over to the left side now to focus on our left half splits first. So I'm gonna put my blocks in place in front of me. I'm gonna put my right knee down towards the back of the map and my left leg goes forward. And remember to find a surface where you can eventually slide forward into half, three-quarters or full splits. For now, my blocks are going either side of my leg and we're just going to focus on pivoting from the hips down. So if that's enough for you, then we can stay here three full breaths. If not, we can take straight leg, a straight back, all the way down halfway is fine. Holding it. They're great. If you want to flatten those blocks just a little bit and had all the way down. That's great too. So breathe in and breathe out stomach first, then chess, then head all the way down until you'll flush with your front leg. Great guys. Wherever you keep that nice and straight and keep breathing. Sorry, full boss. Clearly and slowly coming back up. We're gonna take our blocks again. And we're just going to work on a little bit of motion now. So again, make sure we've got a lovely straight back and we're just going to either with a flexed or a flat foot, slide forward to wherever is comfortable for you. Remember to readjust your blocks here. Uh, so far also helps if you don't have yoga blocks, you can do this whole process next to a sofa, next to a low table, next to a chair. Just something to really help you push up and keep that back straight. So from here, we can either my legs going crazy, but that's also fine. Our muscles do like to react when we're working on them. So breathing in and breathing out, taking it a little bit lower wherever you can. Breathing in. And breathing out. Really focusing on the breath. Focusing on really stretching out that front hamstring, keeping those shoulders down, keeping a nice soft gaze. Holding it for three, slowly sinking a little bit lower each time. As we exhale last one. If we can, we can go all the way down into full splits. You can adjust the blocks as necessary for whatever support you need. Fit sitting into full splits. I'm gonna remove the blocks. Again, really thinking about our headlights facing forward. If you still need your blocks to support you, that's absolutely fine. Pointing the front foot, pointing that back, making sure that that right hip is always pushing down, down, down into the ground. Good. From here, if that's enough, just focus on your three breaths with a lovely straight back. That rope coming up the top of our head is always pulling us up, stretching us up words that will give us more space in our hips to sink lower the more we stretch upwards. If you wanna take it further, breathing in and pivot forward, straight back, holding it there. Remember, Hans can go onto the leg but not onto your knee. So on the cough, on the thigh, on the ankle, wherever is comfortable, but not the NIF. And for those that want to do a full stretch, breathe in, taking it all the way down. Resting the head on the car, breathing in, we're going to hold it there for three, whether your back straight, whether it's up or whether it's 45 degrees or flat on the ground. Really focus on your breath. Really focusing on letting those hips get closer to the ground. Pushing that right hip down every time you exhale last breath. Really it guys, that was seriously well done. Coming back up over to your left, bringing those legs in, be kind to them. Moving slowly, coming back to a comfortable cross-legged position. And just remember to say thank you to your body for allowing you to do the split from both sides. 10. Lower Legs, Feet Point and Flex: So we finally made it all the way down the body. And the last section is our feet and ankles. So I would suggest a very lovely warm up to start with. Starting from the most pain free version would be a tennis ball. Going to slightly more intense Would be a gulf oil. And the most intense I would say these lovely spiky balls that you can buy from any sport stroke. So whichever one you want to try first, I would recommend if you've never used any of these before, to try using a tennis ball first, or you're going to do is hold onto a chair if you need the balance or a wall. And then you're just going to place the bowl starting around your toes and the, the base of your foot. You're just going to slowly roll forwards and backwards. It gets a bit of getting used to, which is why I recommend the chair. And you're just gonna feel those little, the little balls, the little spikes. If you've got a spiky ball or just the pressure in itself of using a tennis ball or a golf ball, you just going to slowly roll your for over it, making sure to start as far up your toes as possible. And really working now going to the side. So working on the inside of your arch, really pushing down. This is just using our own body weight. And you really feel the intensity of the contact of whatever ball you're using with the base of your foot. So basically, if we can't afford a physio, This is our free option. This is us massaging ourselves. And it's a really great option to do every day if you can, and especially before you dance. So going now to the outside of the foot. Good rolling it. They're keeping a nice bent knee with the leg that you're working on. Really rolling forwards and backwards. And to finish off, we're just going to place it on our heal. And again, you're just gonna press down, press down. Try not to tense this for the rest of the foot too much. Really relax the foot and just push the whole way into the He'll get holding it there. You can come in and out of it if it's too much or you can hold it there for around seven seconds, really pushing down, bringing the heel up if you count, if you want to feel and even more so even more of a stretch. Remember to breathe in. Remember we're relaxing all the rest of our body. We're just focusing on the feet. One final exhale and we'll head over to the other side. Do you are other foot now? So again, forward and backwards roles. It's amazing how much stress we store in our feet, even if we're not dancing on a day-to-day basis, it's still really helps just to roll your for over, over a tennis ball. Sometimes even a bottle or a glass bottle. If you don't have any tennis balls or golf balls lying around the house, to so many different options. Now go into the inside of the arch, really rolling and getting full coverage of the base of your foot. Nice. And the other side going to the outside of the foot now, forwards and backwards. Great. And then finally we finish up with our heal. And again, we're right in the center of the heel pushing down. But in the full way on it. Get Breathing in relaxing all though the top of our body. Remember when we concentrate we put stress in different places. So just remember to relax the head, relax the shoulders, relaxed the chest, Relax the arms. Nice. Beryllium, and that is the beginning of our warm-up. Now we're gonna do, they're called pony charts in ballet. Basically, I'm going to stand side on so you can see we're just alternating going up onto our toes and back down again. So up and down, alternating feet. Yeah. So you can imagine being on a horse right now. So the idea of this is to get a full range of motion of all those metatarsal, all of those bones and ligaments in our toes that we don't normally consciously stretch. But as dancers, we really need to. If you need the balance, it's fine to put a chair in front of you so you can really work on driving those feet into the ground and is getting as high an arch as possible at the top. Good. I can feel my bones clicking away. So I'm sure that most people can too. That's great. Really push through. Try and keep the knees together. You've got parallel legs. Don't let the knees wide and too much or go into much, really keep a nice straight line from hips to knees to ankles. Good. We'll just do a few more. Think of your toes like a frog and pushed spread them as far as you can, creating as wider surface areas you can. And then push up and down. It really encouraged a better alignment from your hit all the way down through your knee to your toe. Good. And we can finish there. And we're gonna go down onto the map now. And this is the fun bit. So we'll take a thera band, which of these lovely elastic bands of different strengths. So whatever, whatever works for you, you can start with something like this blue one that's not, that has a lot of give to it. It's not that strong. So this will really help for those that are working on their flexibility from more of a beginner level. So we start with a straight back. As always, make sure that you've pulled your tail. Here, imaginary tale out. We're going to have a no strong street back. Just keep the leg straight and we're just gonna do some TO point AND flexes first because for some people, that might be enough if you can feel a lovely stretch at the top of your ankles as you point and you feel your Achilles and your calves a full stretch there as you flex, then you can work through these points. Really try every time we flex to bring those heels. As far as you count up off the ground. It might not be much, but really focus on bringing those up because that is immediately going to straighten our leg and help us and get a little bit more of a of an Achilles stretch here. Keep working through that. If at any point you start to feel your back collapse, you can put your hands behind you. Really important here, even if we're working on our feet, everything is connected. So try not to sacrifice your back. Just because we're doing some toast stretches. Really tried to always worker's work focus on holding your core and keeping everything in line. Good. Beryllium. Now, the next stage is we can take off thera band. We can wrap it around the top half of the foot. You can do this barefoot. You can do this with thoughts on, you can do this in Valley sectors like I have. Again, back to a full straight re can right-angle with your body. We're gonna do the same thing. We're gonna point mature. And then we're going to bring it back up. So I'm going to bring that up a little bit more. Sometimes you just need to readjust it to get the right angle. So bringing it up and we're gonna go through a 0.5 so you can see my toes are still up and now you're going to work on pointing that toe. And then you're going to bring the toes up and then the whole ankle goes up. This leg is completely straight. My quads are engaged and we go again, go through, this is what we call relative aches. We've got our toes flat and we've got a high arch and we point good backup. Toy toes, toes pointing upwards and flex. We're gonna do that five more times. Keeping that flow going. Really focusing on getting that full range of your ankle motion. Sometimes I tie this in a full circle around my back, so then I don't have to worry about holding it because right now I'm doing a lot of upper body work as well. So feel free to tie this and then put it around you as well. You can sit if you've got a table leg that's sturdy enough, you can tie it to a table leg and sit within. So you've got a table leg here, you can sit within it. So then you don't have to worry about holding onto it. Last one. And back we go released the foot down. And other side is a great one to do. If you're just watching TV. Just sit there and stretch those toes out. So I'll move this one out of the way so we can see we've got a nice straight leg. Start off in a flex and push through, push through with the ball of your feet, and then down into point, and then back up and flex. Good. Keep going, going to do ten in total. Trying to keep I've got very bendy ankles. So for me, mine wants to travel to the left and the right. So if you do have very bendy uncles already really make sure that you are travelling in one straight line and your parallel and you're not moving off to the left or the right, keeping that leg entirely straight. The back of the knee in contact with the ground. Lost one. Push through the bowl of the feet. Point all the way down you feel you'll Kafka engaged and relax. So for our final ankle mobility exercise, we're going to remove our thera band and we're going to come up to a seated preposition. We're going to have the ankles together and the knees together, and you're gonna sit softly on top. For some, this may already be a good enough stretch as you feel the tops of your ankles pulling, that's absolutely fine. And you can just sit in this position for 30 seconds to a minute. For those that want to increase the stretch. And you can pop a towel underneath your ankles to start with if you have any worries about that joint and that's absolutely fine. Puppet there now, if not, a yoga mat for me is absolutely fine in terms of protecting those bones, all we're gonna do is placed the hands behind us again, keeping that core engaged a straight back. Everything we'll do is with a straight back from here, all you're gonna do is softly lift up the knees. You'll immediately feel the pull on your ankles. If that's enough for you, stay there, that's a brilliant position to be in. You want to take it further. You just keep going until wherever is comfortable for you. And you're gonna hold it there for 30 to 60 seconds. And again, if you're comfortable with pulsing, feel absolutely fine to do a couple of pulses at around 90% of your range of motion, just pulsing upwards, breathing long and flow into that stretch. Really feeling all of the tops of those ankles all the way to your toes, stretching out underneath you, continue to engage that core. That's really going to help you making sure that we don't put any stress on our shoulders, no stress on the neck, soft facial expression, just looking forward, pulsing through, breathing in and out. Good. Keep going. Leaning back as far as you can, bringing up those knees. And last one, holding it as you exhale. And coming forward softly, you can bring the toes underneath you to come back cup to a comfortable standing position. Well done guys. 11. Cool Down: So we've made it to our final warm down. So we're gonna take I personally take a shovel us and lying down pose or so for the non Yogi's, it's known as a corpse pose lying flat on the ground. You can also take a comfortable seated position. You can take a comfortable Lotus position, whatever works for you. Do make sure because we've finished our stretching that you put on some warm clothing, maybe some socks if you weren't wearing any because we don't want to call down our body too quickly whilst we're motionless because it does build up lactic acid. So I'm gonna take my Chavez Center, just gonna lie completely on the ground, relax those legs down to wherever is comfortable you can readjust like we always do. The hips so that they're nice and flat. Your back is in contact with the ground. Palms facing upwards, looking forward. And I do recommend you close your eyes here. And just so you can focus a bit more on physically cooling down the body, we're gonna work from our head all the way down to our toes. So we can really physically focused on lowering our core body temperature, lowering the blood pressure, slowing everything down to a resting natural state again. So focused first on your breathing in through your nose and softly out through your mouth. Focus on relaxing the forehead. Relaxing the eyes. You can open your mouth just a little bit just to relax the jaw. Take any tension out of it. Let the shoulders drop down a little further to the match. Think about the blood flow going down to your arms, into your fingertips. Let your fingers relax to wherever they're most comfortable. Take any tension out. Relax the chest. Let it fall closer to the mat. Relax the belly button. Let it finally switch off. Think about your hips or the good work you've done there today. Allow it to sink deeper into the ground. Your thighs and your knees. Soft. Your carves, no tension. Relaxing them down. Allow the ankles to fall to wherever it is natural for you. Keep your arches of your feats. Think about every single TO walk through them one by one, allowing the blood to flow all the way down to the toes, reaching your extremities. Keeping them, they're slurring your breathing down, focusing now only on your breath and how you inhale. And exhale.