Stretching 8. Flexibility Flow with Splits

Stretch Series, a comprehensive program designed to unlock your body's potential for flexibility, mobility, and overall well-being. Whether you're a beginner or experienced practitioner, this program offers a structured and supportive approach to enhance your flexibility and promote a deeper connection with your body.What to Expect:Targeted Stretching Techniques: Explore a variety of stretching methods tailored to different muscle groups and areas of tension. Learn safe and effective techniques to gradually increase flexibility and range of motion. Dynamic Mobility Exercises: Incorporate dynamic movements to improve joint mobility and reduce stiffness. Enhance body awareness and coordination through fluid sequences designed to awaken and invigorate.Deep Release and Relaxation: Experience the profound benefits of passive stretching and deep tissue release. Release tension and stress held within the body, promoting a sense of calm and relaxation.Mindful Movement and Breath Integration.

Exercises in This Workout

1. 1

   Gate Pose Side Stretch (Right)

   35slow

   inner thighships
2. 2

   Dynamic Kneeling Inner Thigh Stretch (Right)

   21slow

   inner thighships
3. 3

   Kneeling Inner Thigh Stretch Static Hold (Right)

   29slow

   inner thighships
4. 4

   Gate Pose Side Stretch (Left)

   34slow

   inner thighships
5. 5

   Dynamic Kneeling Inner Thigh Stretch (Left)

   16slow

   inner thighships
6. 6

   Kneeling Inner Thigh Stretch Static Hold (Left)

   26slow

   inner thighships
7. 7

   Cat-Cow Circles

   35slow

   spinecore
8. 8

   Cat-Cow

   26slow

   spinecore
9. 9

   Downward Dog

   28smedium

   hamstringscalves
10. 10

    Standing Forward Fold

    16slow

    hamstringslower back
11. 11

    Standing Hip Circles (Right)

    41slow

    hipscore
12. 12

    Standing Hip Circles (Left)

    35slow

    hipscore
13. 13

    Low Lunge with Pulses (Left Forward)

    28smedium

    hip flexorsquads
14. 14

    Low Lunge Static Hold (Left Forward)

    25smedium

    hip flexorsquads
15. 15

    Dynamic Lunge to Half Split (Left Forward)

    19smedium

    hamstringships
16. 16

    Half Split Static Hold (Left Forward)

    38smedium

    hamstringscalves
17. 17

    Pyramid Pose Variation (Left Forward)

    2 minmedium

    hamstringships
18. 18

    Revolved Pyramid Side Stretch (Left Forward)

    23smedium

    hamstringsspine
19. 19

    Low Lunge with Pulses (Right Forward)

    24smedium

    hip flexorsquads
20. 20

    Low Lunge Static Hold (Right Forward)

    26smedium

    hip flexorsquads
21. 21

    Dynamic Lunge to Half Split (Right Forward)

    21smedium

    hamstringships
22. 22

    Half Split Static Hold (Right Forward)

    30smedium

    hamstringscalves
23. 23

    Pyramid Pose Variation (Right Forward)

    2 minmedium

    hamstringships
24. 24

    Revolved Pyramid Side Stretch (Right Forward)

    22smedium

    hamstringsspine
25. 25

    Low Lunge Rocking (Left Forward)

    32smedium

    hip flexorsquads
26. 26

    Winged Dragon / Lizard Lunge (Left Forward)

    37smedium

    hipsinner thighs
27. 27

    Lizard Quad Stretch (Left Forward)

    16smedium

    quadship flexors
28. 28

    Pigeon Pose Variation / Fold (Left Forward)

    25smedium

    gluteships
29. 29

    Low Lunge Rocking (Right Forward)

    20smedium

    hip flexorsquads
30. 30

    Winged Dragon / Lizard Lunge (Right Forward)

    27smedium

    hipsinner thighs
31. 31

    Lizard Quad Stretch (Right Forward)

    27smedium

    quadship flexors
32. 32

    Lizard Forearm Hold (Right Forward)

    18smedium

    hipsinner thighs
33. 33

    Wide-Legged Forward Fold

    18slow

    hamstringsinner thighs
34. 34

    Butterfly Pose

    45slow

    inner thighships
35. 35

    Seated Leg Lifts (Right Leg)

    57smedium

    hip flexorsquads
36. 36

    Janu Sirsasana (Right Leg)

    40smedium

    hamstringslower back
37. 37

    Seated Leg Lifts (Left Leg)

    33smedium

    hip flexorsquads
38. 38

    Janu Sirsasana (Left Leg)

    35smedium

    hamstringslower back
39. 39

    Straddle Prep & Circles

    2 minmedium

    inner thighships
40. 40

    Straddle Forward Fold

    43smedium

    inner thighshamstrings
41. 41

    Seated Forward Fold

    53slow

    hamstringslower back
42. 42

    Down Dog Waves

    37smedium

    spineshoulders
43. 43

    Front Splits (Right Leg Forward)

    2 minhigh

    hamstringship flexors
44. 44

    Seated Recovery Circles

    43slow

    hipsspine
45. 45

    Front Splits (Left Leg Forward)

    2 minhigh

    hamstringship flexors
46. 46

    Child's Pose

    58slow

    lower backhips
47. 47

    Child's Pose Side Stretch

    17slow

    lower backshoulders
48. 48

    Seated Spinal Twist (Right)

    42slow

    spineglutes
49. 49

    Seated Spinal Twist (Left)

    45slow

    spineglutes
50. 50

    Closing Breaths

    30slow

    shouldersarms

More Stretching Workouts

Stretching 2. Night Stretch

20 min · Mish Naidoo

Workout 5

12 min · Mish Naidoo

Stretching 1. Sunrise Stretch

21 min · Mish Naidoo

Workout 3

15 min · Mish Naidoo

Workout 8

13 min · Mish Naidoo

Workout 6

21 min · Mish Naidoo

Frequently Asked Questions