Lower Body Flexibility Immersion

Settle into this immersion whenever you want to explore your full lower-body range with patience and intention.

Wide Leg Bend

Duration: 00:30

Fold forward with legs wide to stretch your hamstrings, hips, and lower back.

Difficulty: Beginner

Benefits: Groin Calves Hips Hamstrings Lower Back

Instructions

• Stand with feet wide and toes pointing forward.
• Hinge at your hips to fold forward, lowering your torso toward your legs.
• Relax your head, neck, and arms, aiming to place your palms on the floor.

Tips

• Lengthen through your spine as you fold.
• Keep legs straight but avoid locking your knees.
• Hold ankles and draw your head closer if you want more stretch.

Adjustments

• Rest hands on shins or blocks if the floor feels far away.

Side Lunge

Duration: 01:00

Sink into a side lunge to stretch your groin and hamstrings while building strength.

Difficulty: Beginner

Benefits: Groin Calves Hips Hamstrings

Instructions

• Stand with feet wide apart.
• Shift your weight to one side, bending that knee and keeping the opposite leg straight.
• Place hands on the floor for balance and lower your hips until you feel a stretch in the inner thigh, rotating the straight-leg foot so the heel grounds and toes point up.

Tips

• Lift your chest and keep your back long.

Adjustments

• Stay higher if the stretch feels intense.
• Hold a chair or wall for extra balance support.

Lunge

Duration: 01:00

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.

Reverse Lunge

Duration: 01:00

From a kneeling stance, extend one leg forward to stretch the backside while keeping your balance dialed in.

Difficulty: Beginner

Benefits: Calves Hips Hamstrings Lower Back Glutes

Instructions

• Begin kneeling with knees hip-width apart and tops of your feet on the floor.
• Extend one leg forward, pressing the heel into the ground and keeping the leg straight.
• Hinge at your hips to lower the torso toward the floor, placing hands down for balance.
• Hold the stretch briefly, then switch legs.

Tips

• Keep your chest lifted and back long even as you hinge forward.

Adjustments

• Place a folded blanket under your kneeling knee for comfort.

Kneeling Quad

Duration: 01:00

Open up your quads and hip flexors with a kneeling stretch that hits all the right spots after a long run.

Difficulty: Beginner

Benefits: Psoas Hips Quadriceps Abdomen

Instructions

• Kneel with knees hip-width apart, then step one foot forward into a lunge stance.
• Reach back with the arm on the same side as your rear leg and catch your ankle, drawing the heel toward your glute.
• Place the opposite hand on your front knee and gently press your hips forward while lifting your chest.

Tips

• Stay tall through your torso instead of leaning forward or back.

Adjustments

• Loop a strap or towel around your back foot if reaching with your hand is tough.
• Keep the back foot on the floor if the quad stretch feels too intense.

Downward Dog

Duration: 00:30

Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.

Difficulty: Beginner

Benefits: Calves Shoulders Hamstrings Lower Back Glutes

Instructions

• Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
• Straighten your legs as much as feels good while keeping a soft bend in the knees.
• Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.

Tips

• Let your head hang between your arms so your neck relaxes.
• Spread weight evenly between hands and feet.
• Keep knees slightly bent if hamstrings feel tight.

Adjustments

• Bend the knees more deeply or elevate hands on a chair for a lighter option.
• Come onto your forearms or place a block under your hands if wrists need relief.

Pigeon

Duration: 01:00

Settle into pigeon pose to melt tension in your hips, glutes, and lower back.

Difficulty: Intermediate

Benefits: Groin Psoas IT Band Hips Hamstrings Lower Back Glutes

Instructions

• From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip.
• Slide the back leg straight behind you as you square your hips toward the floor.
• Lower your torso over the front leg and rest on your forearms or hands while breathing deeply.

Tips

• Keep hips level rather than collapsing to one side.

Adjustments

• Place a folded blanket or block under the bent-leg hip for support.
• Stay upright with hands on the floor if folding forward feels too intense.

Thunderbolt

Duration: 00:30

Sit back on your heels in thunderbolt to stretch your shins and ankles while encouraging calm posture.

Difficulty: Beginner

Benefits: Knees Feet Shins Quadriceps Ankles

Instructions

• Kneel with knees together and tops of your feet on the floor.
• Sit back on your heels with big toes touching and heels slightly apart.
• Rest hands on thighs, palms down, and sit tall with shoulders relaxed.

Tips

• Engage your core to support the lower back.

Adjustments

• Place a cushion between your heels and hips if sitting back feels intense.
• Slide a folded blanket under your knees for extra comfort.

Toe Squat

Duration: 00:30

Sit back on tucked toes to stretch your feet and ankles while building resilience in the lower legs.

Difficulty: Beginner

Benefits: Calves Feet Ankles Toes

Instructions

• Kneel with tops of the feet on the floor.
• Tuck your toes under and sit back on your heels to load the toes.
• Sit tall with shoulders relaxed and hands resting on your thighs while you breathe.

Tips

• Distribute weight evenly across all toes.

Adjustments

• Place hands on the floor in front of you to reduce intensity.

Butterfly

Duration: 00:30

Drop into butterfly pose to open the hips and groin while you breathe space into tight muscles.

Difficulty: Beginner

Benefits: Groin Hips

Instructions

• Sit tall with legs extended, then bend your knees and bring the soles of your feet together.
• Hold your feet or ankles and let your knees fall out to the sides.
• Press the knees gently toward the floor while keeping the spine long.

Tips

• Use your elbows to nudge the thighs downward only if it feels comfortable.
• Lift through the chest and avoid rounding your back.

Adjustments

• Place cushions under your thighs when the hips need extra support.
• Sit on a folded blanket to elevate your seat and create more ease.

Double Pigeon

Duration: 01:00

Stack your shins in double pigeon to dive deep into the outer hips and glutes.

Difficulty: Intermediate

Benefits: Groin IT Band Hips Hamstrings Glutes

Instructions

• Sit tall with legs extended, then bend one knee and bring the shin parallel to your torso.
• Bend the other knee and stack that shin on top so the ankle rests over the bottom knee and the feet flex.
• Lengthen through your spine and let your hands rest beside your hips or on the top shin.
• Stay upright or hinge forward slightly if you want more sensation.

Tips

• Keep both feet flexed to protect the knees.
• Sit tall and reach the crown of your head toward the ceiling to avoid collapsing.

Adjustments

• Extend the bottom leg forward if stacking both shins feels like too much today.

Modified Seated Twist

Duration: 01:00

Twist with intention to wring out your spine and glutes while seated comfortably.

Difficulty: Beginner

Benefits: Spine IT Band Hips Lower Back Glutes

Instructions

• Sit with legs extended, then cross one leg over the other so the foot plants outside the opposite thigh.
• Bend the bottom knee, bringing that foot toward the opposite hip if it feels comfortable.
• Lengthen your spine, place the opposite elbow outside the top knee, and set the other hand behind you for support.
• Twist your torso and turn your gaze over the back shoulder while breathing steadily.

Tips

• Grow tall through your spine before deepening the twist.

Adjustments

• Keep the bottom leg extended if bending it feels uncomfortable.
• Hug your top knee with the opposite arm instead of using the elbow for a gentler option.

Leaning 90/90

Duration: 01:00

Lean back in a 90/90 setup to explore hip rotation while keeping the pelvis relaxed.

Difficulty: Beginner

Benefits: Knees Groin Hips Glutes

Instructions

• Sit with knees bent and feet flat, then let both legs fall to one side creating two right angles.
• Place your hands on the floor behind you for support and lean back while keeping hips and shoulders square.
• Hold the position, breathe into the hips, then reset and switch sides when ready.

Tips

• Keep your spine long instead of collapsing through the chest.

Adjustments

• Sit on a cushion or folded blanket to make the position more accessible if your hips feel tight.

Hurdler

Duration: 01:00

Set up like a hurdler and fold forward to stretch your hamstrings, calves, and hips with precision.

Difficulty: Beginner

Benefits: Groin Calves Hamstrings Lower Back Glutes

Instructions

• Sit tall with legs extended, then bend one leg and place the sole against the inner thigh of the other leg.
• Reach through the spine and hinge forward from the hips toward the extended foot.
• Hold the foot, ankle, or shin while breathing into the stretch, then switch sides.

Tips

• Lead with your chest rather than rounding your back.
• Keep the extended leg engaged and the foot flexed without locking the knee.

Adjustments

• Use a strap or towel around your foot if your hands do not reach comfortably.
• Soften the knee of the extended leg if you need less intensity.

Quad Stretch

Duration: 01:00

Stretch your quads by tucking one foot beside you and leaning back into a deep, satisfying release.

Difficulty: Beginner

Benefits: Knees Shins Hips Quadriceps Lower Back Ankles

Instructions

• Sit with legs extended, then bend one knee and draw the heel back toward your glute.
• Hold the ankle and tuck the foot directly under your hip.
• Lean back onto your elbows or as far as comfortable while breathing into the stretch.

Tips

• Keep your hips, knees, and ankles in one line.
• Make sure the foot stays tucked under your glute rather than flaring out to the side.

Adjustments

• Loop a strap around your foot if reaching the ankle feels tough.
• Lie on your side and pull the foot toward you for a softer variation if your knees are sensitive.

Lying Figure Four

Duration: 01:00

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.

Spinal Twist

Duration: 01:00

Twist gently on your back to stretch your spine, chest, and glutes all at once.

Difficulty: Beginner

Benefits: Spine IT Band Upper Back Obliques Chest Lower Back Glutes

Instructions

• Lie on your back with legs extended and arms by your sides.
• Bend one knee and place the foot on the floor.
• Lower the bent knee across your body toward the opposite side while your torso and hips twist.
• Place your opposite hand on the outside of the bent knee and extend the other arm out to the side.

Tips

• Keep both shoulders grounded on the floor.

Adjustments

• Support the bent knee with a cushion or block if needed.

Plow

Duration: 00:30

Roll into plow pose to stretch your spine and hamstrings while giving your nervous system a calming reset.

Difficulty: Advanced

Benefits: Calves Spine Neck Upper Back Shoulders Hamstrings Lower Back Glutes

Instructions

• Lie on your back with legs extended and arms by your sides.
• Engage your core to lift your legs overhead, supporting your lower back with your hands.
• Lower your feet toward the floor behind your head and, if they touch, extend your arms along the mat with palms down.

Tips

• Keep legs straight and toes reaching toward the floor.
• Relax your neck and avoid turning your head while in the pose.

Adjustments

• Hold your hips with your hands if your feet do not reach the floor.
• Bend your knees slightly if straight legs feel too intense.

Walk it off afterward and feel the difference through your hips and legs.