Stretching Transformation Journal
Day 02
Dynamic Warm Up

1. Start on your hands and knees with your wrists
directly under your shoulders and your knees under
your hips. Engage your core by drawing your navel in
towards your spine.
2. Slowly extend your right arm forward and your left leg
back, maintaining a stable and level pelvis throughout
the movement. Hold for a few seconds.
3. Return your arm and leg to the starting position
and then repeat the movement on the other side,
extending your left arm forward and your right leg
back. Hold for a few seconds.
4. Perform the designated number of repetitions
before switching sides.
Upper Body

1. Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.
2. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

1. Stand, with your feet hip-width apart and arms down by your sides, or sit in a chair with your back straight.
2. Put your right hand on the back of your head with your fingertips reaching the base of your skull. Fingertips should be facing down your spine.
3. Bring your chin to your chest and turn the back of your head towards your right armpit.

1. Choose an object you can hold in front of you that is high enough for you to grab with your hands, and sturdy enough that it won’t fall when you fold your body over (think: table or chair). Ideally, it should be somewhere in between belly and chest-height.
2. Stand in front of the object and grab it with your hands.
3. Take a few steps back to give yourself space, and shift your body weight forward, bending at the waist to create a stretch in the chest and shoulder muscles.
4. Elongate the arms and spine as much as possible while trying to open the chest and shoulder muscles by pushing your torso towards the ground.

1. Start by lying face down on a mat with your legs extended behind you and your elbows bent, placing your forearms on the ground parallel to each other.
2. Press your forearms into the ground and lift your chest, shoulders, and head up while keeping your hips and legs grounded. This is the Sphinx position.
3. For Cobra position, straighten your arms fully and lift your chest, shoulders, and head higher off the mat. Your arms should be perpendicular to the ground.
4. Hold for the designated amount of time before lowering back down to the mat.

1. Start by lying on your side with your knees bent and your arms extended straight in front of you.
2. Keeping your knees together, slowly rotate your upper body to the opposite side, reaching your top arm across your body until it is fully extended and resting on the floor on the opposite side.
3. Hold this position feeling a stretch in your chest and upper back.
4. Slowly return to the starting position, then repeat the stretch on the other side.

1. Sit on the ground with your legs straight out in front of you.
2. Slowly lower your torso towards your legs, reaching for your toes or as far down your legs as you can comfortably go.
Lower Body

1. Sit on the floor with your legs extended straight in front of you and your toes pointing upwards.
2. Slowly hinge forward at the hips, keeping your back straight, and reach for your toes. If you can't reach your toes, you can place your hands on your shins or ankles instead.

1. Begin by lying on your back with your knees bent and feet flat on the ground.
2. Cross your left ankle over your right knee, creating a "figure 4" shape with your legs.
3. Use your hands to gently pull your right knee towards your chest, feeling a stretch in your left hip.

1. Start in a high plank position with your hands shoulder-width apart and your feet together.
2. Step your right foot forward between your hands, keeping your right knee directly above your ankle.
3. Lower your left knee to the ground and slide it back until you feel a stretch in your left hip flexor.
4. Hold for the designated amount of time before performing the stretch with the other leg.

1. Stand with your feet hip-width apart and keep your spine straight.
2. Bend your left knee and lift your left foot up towards your buttocks, holding onto your left ankle with your left hand.
3. Keep your knees close together and ensure that your left thigh is aligned with your right thigh.
4. Hold for the designated amount of time before performing the stretch with the other leg.

1. Lie flat on your back with your knees bent and your feet flat on the ground.
2. Turn your feet so now the sides of your feet are on the ground and there is an open space between your knees.
3. Bring the soles of your feet together, pull them up towards your butt as much as you can.
4. Allow your knees to open up and drop closer to the floor.

1. Stand directly in front of a wall, about 6 inches to 1 foot away from it.
2. Put your hands on the wall and slightly bend your knees.
3. Place the left foot a tiny bit back from your right foot, and flex your left foot so that it’s on the left toes.
4. Bend your right knee so that it inches closer to the wall so you feel a stretch in the bottom of your right calf, where the Achilles tendon is. Bend as far forward as possible while keeping the right heel on the ground.
5. Hold for the designated amount of time before performing the stretch with the other leg.