[Music]
hey guys it's anna and today we will be
doing a stretch routine to get flexible
legs and a flexible back doing this can
help you get your splits back bend
scorpion needle and more but in order to
see permanent results you need to stay
consistent so that's why i'm challenging
you to do this routine daily for at
least two weeks to see how much your
flexibility can improve even if you're
not flexible at all yet you can still
follow along because i'll be providing
beginner modifications to the more
advanced stretches so let's go ahead and
get started
we are going to start with backwards
kicks on your hands and knees this is
great to warm up your legs and back a
bit while also stretching them out at
the same time this first section is
going to be leg flexibility focus before
we move into the back stretches
[Music]
next bring one leg between your arms
keeping it bent to go into a pigeon
stretch in this stretch you should be
feeling it in the hip of your bent leg
and if you don't feel it you can reach
forward like i'm demonstrating for an
even deeper stretch
[Music]
so
[Music]
remaining in this stretch bend in the
back leg as far as you can to feel a
good stretch in your back thigh
[Music]
next go up into as deep of a lunge as
you can this is a great stretch for
improving leg flexibility especially for
splits and over splits
[Music]
straighten the front leg while bending
the back one to go into a backwards
lunge you should feel this stretch in
the front leg and if you don't feel the
stretch make sure you're flexing and
pulling on the front foot
[Music]
it is so important to keep both sides as
even as possible so now we are going to
repeat those stretches we just did on
the other leg
first up is the backwards kicks it's
totally normal for one side to be
naturally more flexible than the other
just try your best even if you can't go
as far into the stretches on this legs
[Music]
next is the pigeon pose reaching forward
for even more of an intense stretch you
can even slightly straighten out the
front leg to around 90 degrees if you
would like to get even more out of this
stretch
even though you wouldn't do the same
[Music]
now bend in the back leg
[Music]
just for you three of them
[Music]
we are going to go into the lunch
[Music]
i'd give you the world like i promised i
would
even though you wouldn't do the same
[Music]
from here transition into your backwards
want lunge to do
cause i
love you
[Music]
next we are going to move on to the next
section of this routine which is focused
on back flexibility
to start off the back flexibility
section go on to your hands and knees
for cat cow stretch once you are on your
knees just arch back and then contract
as far as you can
[Music]
now lay on your stomach for our next few
stretches once you're laying on your
stomach bend one leg and then reach back
to grab onto your ankle if you don't
feel a stretch here try to slightly lift
up the leg you're grabbing onto
[Music]
we are now going to repeat that stretch
holding on to your other
i don't ankle to stay with you just
[Music]
still laying on your stomach arch back
as far as it takes for you to feel a
good stretch in your back
[Music]
foreign
[Music]
now we are going to go into a child's
pose
[Music]
so
next stand up and reach your hands as
close to your feet as you can
[Music]
for our final stretch we are going to go
into a back bend you are so close to
completing the entire routine so don't
stop now in your back bend arch your
back as far as you currently can or if
you can't do a back bend yet feel free
to do the modification
once you hear the timer go off for this
last stretch make sure to let me know
you completed it by liking this video
and also subscribing to my channel so
you don't miss any of my future videos
there will also be another option at the
end if you would like to stretch for
longer
[Applause]