Quick reference stretching chart.

Hold each stretch for 5 or 6 deep breaths (25-30sec) as you exhale go a little deeper into the stretch

This are listed in the order I do them in, I find it to be easiest this way.

Forward Bend:

standing straight up inhale and reach for the ceiling, exhale and reach for your toes

Cross-legged forward bend:

Cross one leg in front of the other and reach for your toes. switch legs and repeat

Sitting Hip Bend:

Sitting down on your booty, point your toes and bend from the hips. stretch forward only a few inches. 

Sitting Forward Bend:

Sitting on your booty, point your toes and bend from your back. reach for your ankles.

Half Hurdler:

On your booty, pull one foot into your groin and reach down the other leg. If you bring your left leg in, reach across with your left arm

Cross-legged back stretch:

Sitting on your bum cross one leg over the knee of the other, place your elbow to your knee and look behind you.

 

Open Hurdler:

Sitting forward, bring one leg behind you to form a right angle at your groin.

NOTE: you can touch your heel to your butt, like in the picture, or you can have your knee bent at a right angle. Its personal preference

Dead Man Stretch:

In open hurdler position bend the straight leg to a right angle and lean forward over your thigh.

NOTE: you can bring your heels in, like in the picture, or you can have them both bent at 90*

Cross Arm Shoulder Stretch:

Sitting down with your legs straight out, take your arm and pull it across your chest

Tricep Stretch:

Pull one arm over your head and down your back, grab the elbow with the other hand and pull down

Wall Calf Stretch:

Put your toes up against the wall and lean in