Butterfly stretch
Goals: Stretching the inner thighs
1) Sit thighs in a turn out and place soles of feet together
2) Place hands on feet and try to bring thighs as close to the floor as possible
3) Lean body forward to increase intensity of inner thigh stretch
4) Hold stretch for at least 20 secs
Seated Hamstring and back stretch
Goals: Stretching of hamstrings and back
1) Extend one leg out on mat and have the other one bent
2) Lean body towards the extended leg to as far/comfortable as possible, rounding out back to accommodate the tummy
3) Hold the stretch for at least 2o secs, breathing deeply into the sides and back of the ribs on the inhale for a more effective stretch on the back
4) Repeat on other side
Seated side stretch
Goals: Stretching the hamstrings, inner thighs and also sides of torso and back
1) Extend one leg out on mat, with the other knee bent
2) Position body at an angle that is comfortable and does not squash your tummy
3) Reach towards ankle or as far as you can reach
4) Hold the stretch for at least 20 secs
5) Repeat on other side
Mermaid
Goals: Side stretch, learning shoulder movement and stabilisation
1) Sit with the legs in “Z” position, with the sitz bones (buttocks) evenly placed on the mat
2) Inhale to raise arm, keeping the shoulders away from the ears as you do so
1) Exhale to laterally flex towards the side with knee in front and rotate upper body towards the floor
2) Keep both sitz bones down as you laterally flex
1) Inhale to derotate and face the front
1) Exhale to return to a upright position and lower arm back to starting position
2) Repeat 5x , and swop over to other side
