Basic Warm Up

STANCE TRAINING – 5 MINUTES

  • Horse stance – 1 minute (Hold Deep – thighs parallel to the ground)
  • Bow stance – 1 minute each side (Hold Deep – Front leg bent 90 degrees, Back leg straight)
  • T – stance – 30 seconds each side (Hold Deep)
  • Scissors stance – 30 seconds each side (Hold Deep – Back knee about 6-8 inches from ground)

STRETCHING – 15 MINUTES

Floor Stretches [Each Stretch Held for About 20 Seconds]
  1. Butterfly stretch
  2. Front leg stretch
  3. Wide leg stretch (to the middle and both sides)
  4. Cat stretch
  5. Dip under the bar
  6. Snake stretch to the side
  7. Push heel/point toe stretch (splits for intermediate/advanced)
  8. Hurdler stretch
    (Repeat stretches 6–8 on the other side)
  9. Wide leg stretch (to the middle only - hold for 30 seconds longer)
Standing Stretches [Each Stretch Held/Done for About 10 Seconds]
  1. Hip rotations (clockwise & counter-clockwise)
  2. Torso twists (go easy!)
  3. Side bends
  4. Arm rotations
  5. Wrist stretches
  6. Squats/Frog stretch (10)
  7. Knee / ankle rotations
  8. Foot rotations
  9. Quad stretch (grab foot behind you)
  10. Seven-star stretch
  11. Straight leg raises