Flexibility

(~20min)

Start with some light cardio exercises such as jogging in place, jumping jacks, or marching in place for 2-3 minutes to increase your heart rate and warm up your muscles.
Perform dynamic stretches like arm circles, leg swings, torso twists, and shoulder rolls to warm up your joints and prepare your body for the workout.

2. Standing Forward Fold (2 minutes):

Stand with your feet hip-width apart and slowly hinge forward at your hips, reaching your hands toward the floor or your shins.
Allow your head and neck to relax, and feel the stretch in the back of your legs (hamstrings) and your lower back.
Hold this position for about 30 seconds to 1 minute, breathing deeply and gradually increasing your stretch.

3. Butterfly Stretch (2 minutes):

Sit on the floor with the soles of your feet together, allowing your knees to fall out to the sides.
Hold onto your ankles or feet, and gently press your knees toward the floor, feeling the stretch in your inner thighs and groin.
Hold this stretch for about 30 seconds to 1 minute, maintaining a tall posture and breathing deeply.

4. Seated Forward Fold (2 minutes):

Sit on the floor with your legs extended in front of you.
Slowly hinge forward from your hips, reaching your hands toward your feet or shins.
Focus on keeping your back straight and your chest open, feeling the stretch in your hamstrings and lower back.
Hold the stretch for about 30 seconds to 1 minute, taking slow, deep breaths.

5. Low Lunge (2 minutes per side):

Start in a lunge position with your right leg forward, knee bent at a 90-degree angle, and your left knee on the floor.
Place your hands on your right thigh for support and gently shift your weight forward, feeling the stretch in your left hip flexor.
Hold the stretch for about 1 minute on each side, maintaining good posture and breathing deeply.

6. Pigeon Pose (2 minutes per side):

Start in a tabletop position, bring your right knee forward and place it behind your right wrist, then extend your left leg straight back.
Gently lower your upper body down, resting on your forearms or extending your arms in front of you.
Feel the stretch in your right hip and glutes.
Hold the stretch for about 1 minute on each side, breathing deeply and allowing your muscles to relax into the stretch.

7. Cobra Pose (2 minutes):

Lie on your stomach with your palms flat on the floor, aligned with your shoulders.
Press through your hands and gently lift your chest off the floor, keeping your hips and legs grounded.
Focus on lengthening your spine and feeling the stretch in your abdomen and front of your hips.
Hold this pose for about 1 minute, breathing deeply and engaging your core.

8. Supine Spinal Twist (2 minutes per side):

Lie on your back with your arms extended out to the sides, forming a T-shape.
Bend your right knee and cross it over your left leg, then slowly lower both knees to the left side.
Gently turn your head to the right, feeling the twist in your spine and lower back.
Hold the stretch for about 1 minute on each side, focusing on deep, relaxed breathing.

9. Cool Down (2 minutes):