- TIMESTAMP: 20:50 - 25:00 - Stretch that individually targets the hamstring muscles in the posterior chain. Particularly helpful for individuals that are sedentary or have desk jobs. Addresses tight hamstrings which will reduce load and stress placed on the lower back. - Begin by placing the stretching leg on an elevated surface (e.g. On a chair). While maintaining an upright posture, lean forward while maintaining a straight back. A stretch should be felt in the hamstrings. – Perform 10 small bumping movements, 10 second hold, 10 bumps, 20s hold, 10 bumps, and 30s hold. - Difficulty can be progressed to a standing pike position when toes can be reached while maintaining a straight back in the single leg stretch for both legs.

- TIMESTAMP 25:30 - 30:00 - Stretch that targets leg and hip muscles including the quadriceps, hamstrings, hip flexors, and iliopsoas. This stretch helps address tight lower body muscles to increase flexibility and mobility. - This stretch is the prerequisite for progressing to perform the front splits. - Begin by getting into a split stance lunge position, with both legs creating two 90* angles, one leg in front and one behind your body. Slowly extend the lead leg in front of you until a stretch can be felt, being careful not to overextend. Maintain an upright neutral posture with your torso. Hands can be placed on forward knee to help with balance. Drive hips forward to perform the stretch. - Rear leg: The foot can be flexed or straight depending on flexibility/pain. A pad can be placed below the knee to alleviate discomfort. - Perform 10 small bumping movements, 10 second hold, 10 bumps, 20s hold, 10 bumps, and 30s hold.

- TIMESTAMP: 30:00 - 32:00 - This stretch primarily targets the hip flexors, leg adductors, and hamstrings. Prerequisite for eventually achieving a “full” pancake with the entire torso flat on the ground. - Begin the movement by sitting on the ground with legs outstretched in front of you. Maintain fully extended legs (locked knees) and spread them apart to end range of motion. While maintaining a straight back, lean forward at the hips until a stretch can be felt. – Perform 10 small bumping movements, 10 second hold, 10 bumps, 20s hold, 10 bumps, and 30s hold.

- TIMESTAMP: 32:00 - 34:00 - Stretch that targets the inner thigh muscles known as your leg adductors. Addresses lower extremity flexibility, as tight adductors can cause pain in the knee, hip, groin, or back. - This stretch is a prerequisite for those interested in performing the lotus pose, frequently used in meditation and yoga. 🧘 🧘‍♀️ - Begin in a seated position on the floor, pressing the soles of your feet together in front of you. While maintaining an upright posture with a straight back, lean forward and grab both feet. Perform the stretch by driving the knees towards the floor until a stretch can be felt in your inner thighs. Padding can be placed below the knees. Alternatively one can place weights on the knees to assist in deepening the stretch. – Perform 10 small bumping movements, 10 second hold, 10 bumps, 20s hold, 10 bumps, and 30s hold.

- TIMESTAMP: 34:00 - 37:00 - This stretch targets the calf muscles which are frequently neglected, despite being one of the most used muscles in the body. Tight calves can lead to a variety of health problems such as heel spurs, and other degenerative foot diseases. - Begin in a split stance with one leg in front of you, and the other behind you. Bend the leading leg, while fully extending the rear leg. While maintaining a straight and neutral torso, lean slightly forward and try to drive the rear heel into the ground to stretch the rear calf. This can be done facing a wall or grabbing an object at hip height in front of you. - The difficulty can be either increased or decreased based on how far the rear leg is from your body. – Perform 10 small bumping movements, 10 second hold, 10 bumps, 20s hold, 10 bumps, and 30s hold.