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| a) Stand up tall with your left arm vertically above your head. | a) Stand up straight with your left leg over your right leg and arms vertically above your head. |
| b) Bend the elbow until your hand reaches down to your neck. | b) Slowly bend your waist and go down, bending your knee slightly. |
| c) For a maximum stretch, use your right hand and push down elbow. | c) For a maximum stretch, try to touch the floor. |
| d) Keep stretch for 20 seconds. | d) Keep stretch for 20 seconds. |
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| a) sit up straight with your right leg extended and your left leg bent towards you. | a) Stand up straight with left knee above foot and right leg extended behind you. |
| b) Slowly bend your waist down towards your right leg. Try to reach as far as you can. | b) Slowly lower your body as far as possible. |
| c) For maximum stretch, try to reach until your chest touches your leg without bending your head. | c) For maximum stretch, stretch your legs are far as possible and go as low as possible. |
| d) Keep stretch for 20 seconds. | d) Keep stretch for 20 seconds. |
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| a) Stand up straight lifting your left leg close to your chest. | a) Sit with your knees bent and soles of the feet together. |
| b) Right knee should be slightly bent with arms grasping your leg. | b) Gently push knees towards the ground with hands. |
| c) For maximum stretch, try to lift knee against your chest. | c) For maximum stretch, bring soles towards you and try to keep knees on the floor. |
| d) Keep stretch for 20 seconds. | d) Keep stretch for 15 seconds. |
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| a) sit with both legs spread out and opened. | a) stand up with your left knee slightly bent and your right leg bent behind you. |
| b) Bend at your waist and reach as far as you can go. | b) Use your left hand to hold onto your right ankle. For balance, hold out right hand. |
| c) For a maximum stretch, try to reach until chest is close to the ground as possible. | c) For a maximum stretch, keep body vertical and pull ankle up. |
| d) Keep stretch for 20 seconds. | d) Keep stretch for 20 seconds. |
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| a) Sit up straight with your left leg straight out and your right leg bent over your left knee. |
| b) Slowly twist your body so that your left elbow is touching your right knee. |
| c) For a maximum stretch, keep back straight and twist as far as you can. |
| d) Keep stretch for 20 seconds. |
