4 Day Deep Lower Body Stretching
This series includes relaxed sessions to relieve back and hip tightness. In each class we hold passive stretches for 3 - 5 minutes.
When holding poses for longer periods, as we do in these classes, it’s important to relax the body so the stretches are passive. Pushing the body too hard in a long, held stretch will result the in your muscles resisting the stretch in a effort to remain safe. When the muscles do this, you will no increase your flexibility and you may even injure yourself. Use as many props and you need and listen to your body. A great guide to know you are in a comfortable place for the body is being to breath deeply and relax. In these stretches you may well feel discomfort, however there is a difference between discomfort and pain. When you feel natural resistance from the body, in other words, that you are at your ‘edge’, be mindful of going further. I hope you enjoy the series!
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Day 1: 25 Minute Deep Stretching for Cyclists and Runners
Physical therapists say that stretching after a workout can help reduce the accumulation of lactic acid throughout the body as well as relaxing tense muscles, limiting the strain on your muscles and joints.
Equipment: Cushion, wall, yoga bricks
Level: Beginner and intermediate
Pace: Starfish/Slow Tortoise
If you liked this class, take a look the ‘Sports Performance’ category in the main library.Physical therapists say that stretching after a workout can help reduce the accumulation of lactic acid throughout the body as well as relaxing tense muscles, limiting the strain on your muscles and joints.
Equipment: Cushion, wall, yoga bricks
Level: Beginner and intermediate
Pace: Starfish/Slow Tortoise
If you liked this class, take a look the ‘Sports Performance’ category in the main library. -
Day 2: 40 Minute Deep Stretching for the Glutes and IT Band
Unwind and release with seated & laying deep stretches for the glutes & IT band. We hold the stretches for 3-5 minutes to release deep underlying physical & energetic tension.
The glutes & IT band are known to become tight as a result of repetitive lower body movement such as walking, running and cycling.
Equipment: 2 Yoga bricks, 4 Cushions OR a bolster, a Strap/ towel, a Blanket and an Eye pillow or towel to go over your eyes for relaxation.
Level: All levels
Pace: Starfish/Slow TortoiseUnwind and release with seated & laying deep stretches for the glutes & IT band. We hold the stretches for 3-5 minutes to release deep underlying physical & energetic tension.
The glutes & IT band are known to become tight as a result of repetitive lower body movement such as walking, running and cycling.
Equipment: 2 Yoga bricks, 4 Cushions OR a bolster, a Strap/ towel, a Blanket and an Eye pillow or towel to go over your eyes for relaxation.
Level: All levels
Pace: Starfish/Slow Tortoise -
Day 3: 20 Minute Deep Stretching for the Hips and Back II
A short deep stretching the main muscle groups.
Equipment: 2 x Yoga bricks, 1 x Yoga block, 1 x towel OR yoga belt and 1 x bolster OR 3 x cushions
Level: Confident beginner to advanced
Pace: Starfish/Slow TortoiseA short deep stretching the main muscle groups.
Equipment: 2 x Yoga bricks, 1 x Yoga block, 1 x towel OR yoga belt and 1 x bolster OR 3 x cushions
Level: Confident beginner to advanced
Pace: Starfish/Slow Tortoise -
Day 4: 40 Minute Glute Focus Deep Stretching
Why is it important to stretch the hips?
Stretching can reduce injury, improve blood circulation and increase range of motion. Loose and supple muscles are an important factor to feeling good and preventing injury so you can carry on doing the things you love.Equipment: 2 x Yoga bricks, Cushions or bolster
Level: All levels
Pace: Starfish/Slow TortoiseWhy is it important to stretch the hips?
Stretching can reduce injury, improve blood circulation and increase range of motion. Loose and supple muscles are an important factor to feeling good and preventing injury so you can carry on doing the things you love.Equipment: 2 x Yoga bricks, Cushions or bolster
Level: All levels
Pace: Starfish/Slow Tortoise
