WEEK 1:

Morning session: 20 min

*always start and end with the elongation stretch
1. Butterfly x 1
2. Beginner Center Split x 1
3. Kneeling Lunge x2
4. Reverse Lunge x 2
5. Single Leg x 2
-Lay on your back, then put one leg up in the air, then pull it towards your face.

6.
7.
8.
9.

Sitting Toe Touch x 1

Straddle (center split attempt) x 1
Wall Straddle x 1
Shoulder and Arm x 4 (30 sec each)
- interlock your fingers and rotate your wrists so that your palms face away from
your body. Gently lift your arms above your head and hold. Return to the starting
position and place your left hand behind your head. Grasp your left elbow with your
right hand and gently press it down your back as far as comfortably possible.

10.Back Bend x 1
- Kneel in 90. Reach your hands one at a time to grasp your ankles. Bring hips
forward so that they are over your knees. Let your head come back. (When more
advanced grab opposite ankles)

11.Leg Stretch x 2

- Stand and spread both legs over shoulder width. Reach for one leg, one arm in front
and on the back of the leg.

12.Stretch To The Center x 1

- Stand and spread both legs over shoulder width. Reach down and grab both ankles.
13. Torso Side Stretch x 2
- Spread both legs over shoulder width. Bending at the waist, stretch your left arm
over your head, reaching toward the right side. Keep your hips square and your
knees straight.

14. Flat Back x 1

- Spread both legs over shoulder width. Bend at waist, reaching forward with both
hands. Keep arms by ears.

Pre- Sleep session: 20 min

1. Lower Back x 1
- Sit crossed legged, lean forward, and bring your forearms toward the floor.
2. Back Bend x 1
3. Butterfly x 1
4. Ankles x 1
- Sit on your ankles

5. Lower Back and Butt x 2

- Sit crossed legged, then twist to the right and lean forward on your hands.
Repeat.

Standing Toe Touch x 1

Straddle x 1
8. Straddle (reaching to both sides) x 2
9. Half Split x 2
6.
7.

- Back leg bent, try to reach your foot. Keep the front leg straight. Keep your hips
aligned and facing forward.

10. Bridge x 1
11. Cat Stretch x 1

- Kneel with your arms on the floor in front of you shoulder width apart. Push your
spine to the ceiling and hold, then push your spine down and lift your head

12. Seal Stretch x 1

- Lie on your stomach with your elbows bent and hands by your sides. Slowly
straighten your arms and tilt your head back.

13. Basket Stretch x 1

- While on your stomach, bend your knees and reach behind you to grab your
ankles. Lift up with your arms and feet.

14. Beginner Center Split x 1

15. Kneeling Lunge x2
16. Reverse Lunge x 2
WEEK 2:
*Morning session: 20 min
*Afternoon session: 20 min
**Pre- Sleep session: 20 min
WEEK 3:
*Morning session: 20 min
*Afternoon session: 20 min
Evening session: 20 min
1. Butterfly x 1
2. Beginner Center Split: One Knee Straight x 2
3. Full Center Split x 1
4. Kneeling Lunge x 2
5. Reverse Lunge x 2
6. Half Split x 2
7. Full Front Split x 2
8. Wall Split x 2
9. Back Bend x 1
10.Bridge x 1
11.Flat Back Drop Stretch x 2
- Flat back stretch position, then allow your body to stretch down to the floor.
12. Seal Stretch x 1
- Lie on your stomach with your elbows bent and hands by your sides. Slowly
straighten your arms and tilt your head back.

14.Basket Stretch x 1
13.
- While on your stomach, bend your knees and reach behind you to grab your
ankles. Lift up with your arms and feet

**Pre- Sleep session: 20 min