🤸 Flexible Legs with only 4 Stretches

Want to be more flexible? These are the 4 ESSENTIAL stretches you must do daily for mobile and flexible legs so you can easily touch the ground or even do the splits 🙌

If you’re looking to improve your flexibility…

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📌 Do each pose Every Day

📌 Hold each pose for 10 breaths on each side

BONUS: Flow between the poses

🦵 PIGEON POSE

This pose is perfect for stretching the glutes and piriformis of the front leg and the hip flexors of the back leg.

⎯ Front knee points toward the top corner of the mat

⎯ Front shin is striving to become parallel to the top (short) edge of the mat

⎯ Front knee is bent

⎯ Outside of the front leg is on the mat

⎯ Back leg extends behind you

⎯ Inside of the back leg hip reaches toward the floor

⎯ Top of the back leg (thigh, knee, and foot) are touching the mat

⎯ Keep the shoulders over the hips for this one

PRO TIP: Move into Sleeping Pigeon to enhance the stretch in your glutes - lower your torso forward with a long spine as far as you can comfortably go and support yourself with props or your arms.

🦵 LOW LUNGE w/a BIND

A great way to stretch the hip flexors and quads of the back leg. Depending on your tightness you may feel a stretch in the front leg hamstring.

⎯ Start in a low lunge with the front knee bent and over the front ankle

⎯ Back leg extends as far back as it can while keeping the front knee over the front ankle

⎯ Bend the back knee

⎯ Reach back and grab the back leg foot/ankle/shin with either hand

⎯ Use the opposite hand to help balance

🦵 WIDE LEG FORWARD FOLD

This pose comes in 2 varieties: seated or standing. No matter which one you choose, it’s the perfect stretch for the insides of the legs (adductors) as well as the backs of the legs (hamstrings). These are the instructions for the seated version, but to do the standing version just start on your feet.

⎯ Start seated with legs straight

⎯ Move the legs apart from one another keeping them equidistant from your midline. When you feel a natural resistance stop.

⎯ With a long spine hinge forward from the hips until you feel sensation in the adductors

⎯ Prop yourself with your hand, bolster, or yoga blocks

📍 PRO TIP: Engage the fronts of the thighs (quads) to go deeper. Also try to go between pointed and flexed toes with both feet.

🦵 DOWN DOG

Stretch through the hamstrings and the calves with this classic yoga pose.

⎯ Arms are straight and shoulder distance apart with the hands on the mat

⎯ Feet are hip distance apart with the heels lifted

⎯ The distance between your hands and feet is a little longer than the length of your legs

⎯ Straight line from knuckles to tailbone

📍 PRO TIP: walk your hands to your feet to deepen the hamstring stretch - or - bend your knees to focus on the calves.

BONUS FLOW: Start in down dog 👉 3 legged dog 👉 low lunge with quad stretch 👉 (sleeping) pigeon pose 👉 wide leg forward fold 👉 slide back to pigeon on your way back to 3 leg dog and down dog 👉 repeat on the other side

🤸‍♀️ Keep practicing these poses daily 🙌

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