Lower Body Daily Tune Up

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Tune Up

2 Rounds per side of:

• 30 sec Low Lunge

• 30 sec Half Split

• 60 sec Pigeon

Then 2 min of:

• Cobbler's Pose

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Tune Up Tips

For this sequence, you’ll perform 1 round of the lunge, half split, and pigeon on one side and then the other 2 times! Then once you’ve done that you’ll end with 2 minutes of Cobbler’s Pose. As always, being able to breathe deeply through the full range of motion is key for these stretches to be effective! Have the best day ever!

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Posture Notes & Customizations

LOW LUNGE

Be sure to explore some of the different customizations to find an option that works for your body’s needs today. Sometimes it might feel better to stay more upright with a more neutral pelvic and keep the stretch more active and sometimes you might prefer to get low to the ground or even prop your elbows up on a block or a bolster.

Customizations:

• Upright Lunge

• Lizard Lunge

• Revolved Low Lunge

• Supported Lunge (cushion under knee)

HALF SPLIT

Don’t worry about needing to straighten your leg in the half split! That is not important and doesn’t ever need to happen for this to be effective! Just keep flexing your foot, contracting your quads, and pulling your hip crease back.

Customizations:

• Hips high

• Hips low on heel

• Elevated Half Split (foot on box)

• Assisted Hamstring Stretch (Reclined/Banded)

PIGEON

Choose a customization of pigeon that allows you to target the outer, upper glute and lower back without any pain in the knee. Remember to keep your front foot flexed to protect the knee and even try angling your torso to the side instead of directly towards your shin.

Customizations:

• Supported Pigeon (Block under hip)

• Deer

• Seated Figure 4

• Thread the Needle (Reclined)

COBBLER’S POSE

Use cobbler’s pose to open your inner thighs and lower back and try to focus on long slow exhales to help your body unwind.

Customizations:

• Assisted (Head on block)

• Reclined