Take your time through this builder to reinforce patience, breathing, and deep hip release.
Squat Stretch
Duration: 02:00
Drop into a deep squat to open your hips, ankles, and lower back with mindful pressure from your elbows.
Difficulty: Beginner
Benefits:
Knees
Groin
Calves
Hips
Hamstrings
Quadriceps
Lower Back
Glutes
Instructions
- Stand with feet shoulder-width apart and toes slightly turned out.
- Lower your hips into a deep squat while keeping heels grounded.
- Place elbows inside your knees, press palms together, and hold the stretch.
Tips
- Lift your chest and keep your back straight.
- Use your elbows to gently guide knees outward.
Adjustments
- Place a folded towel under your heels if they lift off the floor.
- Hold onto a chair or wall for balance support.
Lunge
Duration: 02:00
Sink into a kneeling lunge to stretch your hip flexors and lengthen the front of your body.
Difficulty: Beginner
Benefits:
Psoas
Hips
Quadriceps
Lower Back
Abdomen
Instructions
- Start kneeling and step one foot forward, planting it flat in front of you.
- Press your hips forward as you raise both arms overhead.
- Lift through your chest and reach toward the ceiling while breathing deeply.
Tips
- Keep the front knee stacked over the ankle for stability.
- Press the top of your back foot into the floor to engage the rear leg.
- Stay tall through your torso to avoid dumping into the lower back.
Adjustments
- Rest your hands on your front thigh if reaching overhead feels intense.
- Place a towel or cushion under your back knee for comfort.
- Hold onto a wall or chair for balance when needed.
Lying Figure Four
Duration: 04:00
Ease into a lying figure four to release tight glutes and soothe your lower back.
Difficulty: Beginner
Benefits:
IT Band
Hips
Lower Back
Glutes
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.
Tips
- Relax your head and shoulders on the floor.
- Keep your lower back pressing gently into the mat.
Adjustments
- Loop a strap behind your thigh if reach is an issue.
- Leave the bottom foot on the floor for a lighter stretch.
Happy Baby
Duration: 03:00
Rock into happy baby to soothe your lower back and open your hips with a playful stretch.
Difficulty: Beginner
Benefits:
Groin
Hips
Hamstrings
Lower Back
Glutes
Instructions
- Lie on your back with knees bent and feet flat.
- Lift your feet and draw knees toward your armpits.
- Grab the outer edges of your feet and gently pull your knees toward the floor while keeping your low back grounded.
Tips
- Press your tailbone toward the floor to keep the lower back happy.
- Relax your shoulders and jaw while you breathe.
Adjustments
- Hold your ankles or calves if reaching your feet is a stretch today.
Stay low for a moment, then stand slowly to appreciate the newfound range.
