Name: Playbook - RADHA PARMAR - Full Body Stretches
Uploaded: 2024-04-23T13:25:19.943Z
Duration: 45 min
Description: Full Body Stretches

Full body stretches is designed to:
- Increase full body flexibility
- Loosen tight muscles
- Heal pain in your body
- Provide mindfulness
- Increase your vibration 

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.

Place legs in 90 degree angles
Turn legs to the other side and repeat

90 90

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

Alternating toe touch

Bring arms behind the back 
Lock ganda together 
And raise upwards

Arms behind back

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

Place arm behind the head 
Press down gently on the elbow with other arm

Behind triceps stretch

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

Bride pose

Lay on your back 
Press feet on ground 
Push arms down and bring hips and body up

Bridge pose

Sit on the floor 
Bring feet together 
And press knees down

Butterfly

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

Child's pose

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

Cobra 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

Cossack squats (Easy)

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

Deep lunge

Stand feet apart 
Bend down and place palms of the hands on the floor

Downward facing dog

Hands and feet on ground 
Back straight 
In downward dog position with bent knees

Downward facing dog knees bent

Place feet wide apart 
Facing forward and the other is side ways
Turn body to the side and bend hip forward and go back.

Dynamic pyramid pose

Frog pose

Sit In frog pose 
Rock hips and body forwards and backwards

Frog pose rocking

Sit in frog position 
Keep on leg straight

Half frog

Start in a lunge position 
Keep the front leg straight 
And gently press down

Half split

Hamstring stretch

Hamstring stretch on wall

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

Start on hands and knees 
Push hips in and out 
Arching back to in

Hips in and out

Place arm in across the body 
Put other arm on top and gently press down

In front Triceps stretch

Sit on floor 
Place foot on thigh and press down

Knee press down

Lay on your back 
Bring knees to chest 
Gently press down

Knees to chest

Lay on your back 
Bring knee up 
Place hand on knee
Twist with gentle pressure on knee

Knee twist

Start in the lunge position 
Curl the back leg and hold 
Hold for 30 seconds

Lunge quadriceps stretch

Lay on back 
Place feet together 
Press knees down

Lying down butterfly pose

Lie down on your back 
Both legs curled back next to or under your bottom
Hold for 30 seconds and repeat

Lying down double quadriceps stretch

Lie down on stomach 
Curl both legs back and hold

Lie down on stomach 
Curl leg 
10 reps 5 sets

Lying down leg curls

Lie down on back 
Lift single leg up and down 
5 sets of 10 reps

Lying down leg lifts

Lay on back 
Raise both legs and bring down

Lying down leg raises

Lay on back 
Turn leg in
On top of other leg and push

Lying down pigeon pose

Lie down on your stomach 
Curl leg back and hold

Lying down quadriceps stretch

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

Lying down single quadriceps stretch

Neck roll

Neck side to side

Lie down on back 
Reach arms out at both sides
Open arms then close them

Open book

Pigeon pose

Arms behind back
Lock hands together and press down

Push down

Start in a lunge position 
Then push knee out to open the hips

Push knee out

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

Stand with feet wide apart
Reach over head from one side to the other

Reach over head

Hold resistance bands in both hands 
Place arm behind the head
Pull the lower hand down

Resistance band triceps stretch

Lay on back 
Use resistant band 
Bend the knee and push gently

Resistant band hamstring stretch

Sit on floor 
Bend hips and reach for toes 
Keeping back straight

Sat down toe reach

Sit down on floor
Press shoulder blades together

Shoulder blades press

Roll shoulders in forward directions then backwards direction

Shoulder roll

Lean on wall 
Twist body with arm still placed on wall

Shoulder stretch against the wall

Lie down on your side
Curl leg back and hold 
30 seconds and repeat

Sideways quadriceps stretch

Bring one leg in 
Push hips in and reach for toes 
Keeping back straight

Single leg toe reach

Sit down with legs out
Raise one leg over the other 
Place arm behind the leg and twist whole body

Sit down shoulder stretch

Stand with feet apart
Curl leg back and hold for 20 seconds and repeat

Standing quadriceps stretch

Stand up
Bend hips and reach for toes 
Keeping back straight

Standing toe reach

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

Straddle pose

Sit on a block or pillow 
Sit in a straddle position with straight legs

Straight leg straddle

Stand in sumo position 
Press hands down on inner thighs 
Press down on one side then the other

Sumo pose

Place arm out ahead 
Palm out 
Gently pull the hand back with your other arm

Triceps stretch

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Rachel

Emma

5 minute full body stretches

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Great stretch on an active rest day! Now to use my treadmill. Thank you 💋

Sarah

Raven

Aeirus

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Amy Yeary

Heidi

Bridge pose is rough but I'll get there eventually!

McCall

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Zettie🌸

A lot of these stretches aren’t beginner friendly and no modifications are offered.

Cristina B.

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Total Harmony

TotalFlow: Dynamic Full Body Stretches

Graceful Flow: Serene Upper Body Stretches

I love your workouts! This one was the best yet!

BodyFlow: Harmonizing Full Body Stretches

I am loving these stretches. After only 3 days, my flexibility has improved so much. I look forward to doing them each morning. The difference is massive, already. Thank you 😃

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