Lower Body Lengthening

  • Duration: 20 minutes
  • Focus: Hips, glutes, hamstrings, quads, and calves
  • Routine:
    • Hip circles: Stand and move your hips in a circular motion.
    • Pigeon pose: From a kneeling position, extend one leg back and fold the other in front of you, leaning forward to deepen the stretch.
    • Standing quad stretch: While standing, grab one foot and pull it towards your glutes, keeping your knees together.
    • Seated hamstring stretch: Sit on the ground, extend your legs, and reach towards your toes.
    • Lying glute stretch: Lie on your back, cross one leg over the other thigh, and pull the uncrossed leg towards you.
    • Calf raises and stretches: Raise up on your toes and then drop your heels below the level of the step or platform for a stretch.