Name: Playbook - RADHA PARMAR - W4/D2
Uploaded: 2023-01-13T16:07:13.900Z
Duration: 45 min
Description: W4/D2

W4 D1 focuses on Hip openers stretches is designed to loosen the tight muscles and increase your flexibility in your hips.

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

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 hip flexors 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

Sit on the floor 
Bring feet together 
And press knees down

Butterfly

Lay on back 
Place feet together 
Press knees down

Lying down butterfly pose

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

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

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

Lay on your back 
Bring knees to chest 
Gently press down

Knees to chest

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

Push knee out

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