Flexibility & Body Control

Objective: Develop flexibility, body awareness, and control while fostering mental focus and calmness.

Warm-Up (10-12 minutes)

1. Dynamic Stretches (5 minutes)

   • Arm Circles: 10 forward, 10 backward.

   • Leg Swings: 10 front-to-back and 10 side-to-side per leg.

   • Cat-Cow Stretch: 5 slow repetitions to activate the spine.

   • World’s Greatest Stretch: 5 per side. (see video)

2. Light Cardio Flow (3-5 minutes)

   • Flow through: Jumping Jacks → High Knees → Butt Kicks → March with Hip Opener.

Main Workout (20-30 minutes)

1. Body Control Drills (10 minutes)

   • Single-Leg Balance with Reach: Stand on one leg, extend your free leg backward, and reach forward with your arms. Hold for 20-30 seconds each side.

   • Walking Lunges with Pause: Pause at the bottom of each lunge for 3 seconds.

   • Plank-to-Downward Dog Flow: 8 controlled reps focusing on alignment and breath.

2. Flexibility & Mobility (10-15 minutes)

   • Standing Forward Fold to Flat Back: 10 slow transitions.

   • Seated Straddle Stretch: Hold for 30 seconds each side, reaching toward one foot.

   • Hip Opener (Frog Pose): Hold for 1 minute, slowly deepening.

   • Pigeon Pose Stretch: 1 minute per side. (see picture)

   • Thoracic Spine Rotations: From all fours, rotate one arm toward the sky (10 reps per side).

3. Balance Flow (5 minutes)

   • Yoga-Inspired Flow: Warrior III → Tree Pose → Star Pose → Return to Warrior III. Move slowly and with control. Repeat 3 rounds per side.

Cool Down (8-10 minutes)

1. Gentle Stretches (5 minutes)

   • Supine Twist: Lie on your back, twist your knees to one side for 30 seconds per side.

   • Child’s Pose: Hold for 1 minute.

   • Butterfly Stretch: Hold for 1 minute, gently pressing knees toward the ground.

2. Guided Breathing & Meditation (3-5 minutes)

   • Mantra: “I am strong, I am balanced, I am in control.”

   • Sit cross-legged or lie on your back with hands on your belly. Inhale deeply for 4 counts, hold for 4 counts, and exhale for 6 counts.

   • As you breathe, silently repeat the mantra. Visualize yourself moving gracefully and powerfully.

Pigeon Pose