Reserve this immersion for big mileage days when your legs need extra attention.
Bent Over Calf
Duration: 01:00
Dial in a deep calf and ankle stretch by hinging forward and pulling gently on the toes.
Difficulty: Beginner
Benefits:
Calves
Feet
Ankles
Instructions
- Stand tall with feet hip-width apart, then step one foot forward and keep that leg straight.
- Bend the back knee and sit your hips back while lifting the front toes so you balance on the heel.
- Hinge forward from the hips to reach for the front foot with the opposite hand, letting the other hand rest behind your back.
- Hold the stretch while breathing into the calf and keep the back heel grounded.
Tips
- Keep your spine long and chest open instead of collapsing toward the floor.
- Aim both sets of toes straight ahead to square the stretch.
Adjustments
- Use a strap or towel around the front foot if reaching with your hand feels too intense.
Standing Quad
Duration: 01:00
Stand tall and pull your heel toward your glute to stretch the front of your thigh and hip flexors.
Difficulty: Beginner
Benefits:
Knees
Feet
Psoas
Shins
Hips
Quadriceps
Lower Back
Ankles
Abdomen
Instructions
- Stand with feet hip-width apart.
- Bend one knee, bringing your heel toward your glute, and grasp the ankle with both hands.
- Pull the heel gently closer while keeping knees together and hips aligned.
Tips
- Engage your core to help you balance.
- Keep the standing leg slightly bent and avoid arching your back.
Adjustments
- Hold a wall or chair if you need balance support.
- Loop a strap or towel around your foot if reaching your ankle is tricky.
- Extend your free arm to the side for extra stability.
Leaning Calf
Duration: 01:00
Lean into the wall to stretch your calves and ankles with a grounded, athletic feel.
Difficulty: Beginner
Benefits:
Calves
Feet
Hamstrings
Ankles
Instructions
- Stand facing a wall about an arm's length away and place your hands on it at shoulder height.
- Step one foot back with toes forward and heel planted.
- Bend your front knee while keeping the back leg straight and lean into the wall to feel the calf stretch.
Tips
- Keep your back heel anchored for the best stretch.
- Maintain a long spine and relaxed shoulders as you lean.
Adjustments
- Walk the back foot closer to the wall if the stretch feels too intense.
Wide Leg Side Bend
Duration: 01:00
Stand wide and reach overhead to stretch your side body and spine.
Difficulty: Beginner
Benefits:
Spine
Obliques
Lower Back
Lats
Abdomen
Instructions
- Stand with feet wider than shoulder-width and arms at your sides.
- Reach one arm overhead while the opposite hand rests on your thigh.
- Bend your torso toward the supported side, extending the lifted arm overhead.
Tips
- Keep your spine long and core engaged throughout.
- Breathe deeply to ease into the stretch.
Adjustments
- Make the bend shallower or keep your hand on your thigh for support.
- Stand near a wall if you want extra balance assistance.
Cross Leg Fold
Duration: 01:00
Fold over crossed legs to release your hamstrings and low back with a sweet twist of the hips.
Difficulty: Beginner
Benefits:
Hips
Hamstrings
Lower Back
Instructions
- Stand tall and cross one foot over the other.
- Hinge forward from your hips and allow your torso to drape over your legs.
- Let your arms hang toward the floor or rest hands on the front leg as you breathe.
Tips
- Keep weight balanced between both feet despite the cross.
- Think about lengthening your spine rather than rounding it.
- Relax your neck so your head hangs heavy.
Adjustments
- Place hands on shins, ankles, or yoga blocks if the floor feels far away.
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.
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.
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.
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.
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.
Take a final breath, grab your recovery shake, and enjoy how springy your legs feel tomorrow.
