Name: Playbook - RADHA PARMAR - W3/D4
Uploaded: 2023-01-13T16:07:13.872Z
Duration: 45 min
Description: W3/D4

W3 D4 focuses on overall side splits is designed to loosen the tight muscles, increase flexibility, and get you started on your splits journey.

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

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 (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

Frog pose

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

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

Lying down double quadriceps stretch

Pigeon pose

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 floor 
Bend hips and reach for toes 
Keeping back straight

Sat down toe reach

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

Single leg toe reach

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

Straddle pose

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