Instruction Turn and lay on our stomach now bend your knees then grab your feet grab your feet with your hands and now with your feet you have to pull your hands like this open up hold it ten nine eight seven six five four three two one and down Let’s move back and up…

Instruction Now, go into a child’s positionChild pose, hold it. Now, move your body up and lay on the floor again. Turn to one side and pull your leg, grab your knee.Now, let’s point towards the floor and let’s draw a big circle and reach backYou will have a position like that and reach back,…

Instruction Let’s put our feet on the ground like this We’re gonna kneel on the ground on our hands and now we’re gonna extend our hips like this. Hold the position and feel in the stretch in our hip flexes in our quarts and in our head. Hold it. Push your hips to the ground…

Instruction Put one leg behind the knee of the other leg and pull the leg towards your chest. Let’s stretch those glutes. You’re feeling the exercises right here and keep your back on the floor. Change the side, the other leg behind the other leg and pull towards your chest.

Instruction Put the legs together and we’re gonna lay on the floor now your legs stay together and your knees are moving to the floor and hold this position breathe and relax Extend your legs and open them and hold the position feel your inner thighs flashing right now bend the legs

Instruction Extend one leg the other one stays like this and now move to the front move your upper body to the front and try touching your toes here keep your leg on the floor and feel a stretch especially also in this part stretch to the sides breathe deeply and enjoy this stretch Move…

Instruction Down with your hands into a downward dog position again and hold it walk back a little bit if you can keep your feet on the ground and feel the stretch Now walk to the front and sit down now we’re gonna put our feet together and we’re gonna try pushing our knees to…

Instruction Put your leg down go on the floor again and go back into our downward dog position walking again and it’s time for the other side one leg to the front now lower your hip the knee stays on the ground and now push your hips to the front and hold it and breathe…

Instruction one leg to the front and go down with your hip until your knee touches the floor Keep that position now go up and now lean to the front we’re gonna feel a stretch right here push your hip to the front now open up and go back hold the position and down Bend…

Instruction One leg is in the back one it’s in the front and your heels are gonna stay on the ground and we’re gonna move to the front just a little bit try to keep your heel on the ground and feel your calves Let’s change it up one to the back and one to…