Name: Playbook - RADHA PARMAR - W4/D2
Uploaded: 2023-01-13T16:07:13.911Z
Duration: 30 min
Description: W4/D2

W4 D2 focuses on lower body 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 lower body
- Loosen tight muscles
- Heal pain in your body
- Provide mindfulness
- Increase your vibration 
- Build strength in your lower 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.

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

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

Straddle pose

Stand up
Bend hips and reach for toes 
Keeping back straight

Standing toe reach

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

Standing 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

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

Push knee out

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

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

- 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

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

Sit on the floor 
Bring feet together 
And press knees down