Leg Flexibility Yoga with Friends
Warm-Up (10 minutes)
Start with gentle stretches: neck rolls, shoulder shrugs, and arm circles.
Move to dynamic leg stretches: leg swings, marching in place, and gentle lunges.
Main Poses (30 minutes)
Downward Dog: Hold for 1 minute, focusing on stretching the hamstrings and calves.
Standing Forward Bend: Hold for 2 minutes, letting the upper body hang and feeling the stretch in the backs of the legs.
Warrior II: Hold for 1 minute on each side to stretch the inner thighs and hips.
Triangle Pose: Hold for 1 minute on each side to lengthen the hamstrings and inner thighs.
Pigeon Pose: Hold for 2 minutes on each side to stretch the hips and glutes.
Seated Forward Bend: Hold for 2 minutes, focusing on reaching towards the toes and stretching the lower back and hamstrings.
Butterfly Pose: Hold for 3 minutes to stretch the inner thighs and groin.
Partner Stretches (15 minutes)
Seated Forward Fold: Sit facing each other with legs straight, holding each other’s hands. Take turns gently pulling each other forward.
Standing Quadriceps Stretch: Stand facing each other, holding hands for balance. Take turns pulling one foot towards the glutes to stretch the quadriceps.
Leg Overhead Stretch: Lie on your backs, head to head, with legs raised. Partner grabs your feet and gently presses them towards the floor for a deeper hamstring stretch.
Cool Down (5 minutes)
Gentle seated twists to release the lower back.
Lie down in Savasana (Corpse Pose) for 3-5 minutes, focusing on deep, relaxed breathing.
Tips
Encourage communication with your friends to ensure everyone is comfortable and not overstretching.
Use yoga mats or soft surfaces to avoid slipping and add comfort.
Play calming background music to enhance relaxation.
