Name: Playbook - RADHA PARMAR - 30 minute back stretches
Uploaded: 2024-02-02T15:45:00.607Z
Duration: 30 min
Description: 30 minute back stretches

30 minute back stretches is designed to loosen the tight muscles, increase flexibility, and get you started on your splits journey.

This workout will:
- Increase flexibility in your body
- Loosen tight muscles
- Heal pain in your body
- Provide mindfulness
- Increase your vibration 
- Build strength in your body
- Increase your emotional health

This workout will increase your flexibility if done regular.  Begin by doing this 3 times a week then gradually increase until you're doing this everyday. Your body will feel the benefits and thank you for taking care of it.

Anyone can do this workout as it is designed for every level. So if you're a beginner or expert, jump right it and have fun. 

Please share your progress with me @rahhh_rahhh21 and in the app. I would love to see your progress! I'm here to coach and help you to achieve your flexibility goals. So please message me or tag me.

Feet wide apart 
Bend down 
Keeping back straight 
Touch toes by twisting arms

Alternating toe touch

Place Arms behind back 
Lock hands together 
Raise up and bring body down 
Go as far as possible

Arms behind back full

Kneel on floor
Curl up in a ball with arms down

Baby pose

Lay on floor 
Press down with feet and hands and bring body up

Bride pose

Start by lying down 
Place hands on side and press
Lift body up with hands

Cobra pose

Kneel down 
Place hands in front and stretch arms out 
Go as far down as you can

Child's pose

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Frog pose

One foot in front of the other 
Knee bent 
Other leg is kneeling down 
Push hips in

Deep lunge

Lay on back 
Bring feet up. Knees bent  and hold

Happy baby pose

Lunge position with both feet on the ground

High crescent lunge

Hip circles

Lie down on your back 
Curl your leg back to yout bottom and relax
Hold for 30 seconds

Lying down single quadriceps stretch

Stand with feet wide apart 
One leg is point straight and the other is side ways 
Turn body facing the side 
Bend hips forward

Pyramid pose

Sit on a block or pillow 
Sit in a straddle position with bent knees