Focus:
Focus on breathing, moving gently, and paying attention to your body. Looking for muscle length & tone here so do not force any positions or push into discomfort. Muscle tension is neurological. Flexibility is a skill, and more about control than forcing it.
Combination:
Do this on a rest day, or to wind down from a hard session.
This session is best performed standing with a bed, table, or the back of a couch as a prop.
Instructions:
3 rounds of the below:
Standing pike – 30 seconds / 5 deep breaths
Standing pigeon – 30 seconds / 5 deep breaths each side
Standing single leg elevated pike – 30 seconds / 5 deep breaths each side
Box split – 30 seconds / 5 deep breaths
Photos below.
Standing pike
Standing pigeon
It’s OK to lean forward on the object, especially if the position is stressful and that feels relaxing. After you make some progress, keeping the torso upright and moving the back leg back will load the stretch better.
Standing leg elevated pike
I like to keep my lower back fairly neutral. This isn’t necessary but it will help keep the stretch in your hamstrings.
Box split
