Advanced: Week One
In this lesson, you will deepen your flexibility by focusing on movements that stretch key areas like the hips, quads, hamstrings, and spine. You’ll start with kneeling stretches that incorporate sliding motions to gently extend your range of motion in the hips and thighs. From there, you’ll move into longer holds and overhead stretches to engage the entire body while improving alignment. The routine also includes elevated forward folds to target the hamstrings and inner thighs, paired with seated hip openers to release tension and increase mobility in the hips. You’ll finish with wall-supported stretches to promote a deeper release in the spine and back.
To get the most out of this program, repeat each video for 7 days before moving on to the next week.
Each lesson is designed to build on the previous one, so trust the process and give your body time to adapt.
✅ Morning: Do the mobility video
✅ Evening: Do the flexibility video
By the end of this week, you should feel greater freedom of movement in your hips and lower back, along with improved flexibility in your hamstrings and shoulders. You’ll be ready to progress to more advanced stretches in the coming weeks.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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It’s completely fine if you can’t lift your leg very high initially. The focus of the elevated forward fold is to engage the hamstrings and stretch them gently. Start with a comfortable elevation and a slight lift, and gradually work on increasing the height as your flexibility improves. Consistency in practice will help you achieve greater range over time.
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Holding lunges with arms overhead helps stretch the hip flexors while engaging the core and shoulders. This full-body position improves alignment and balance while promoting an active stretch that lengthens and strengthens multiple muscle groups at once. It also encourages good posture and deepens the stretch in the hips and chest.
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Reader’s Pose on the wall is designed to stretch the spine, shoulders, and back in a supported position. The wall provides stability, allowing you to focus on releasing tension and lengthening your spine without the risk of overextending. This stretch helps counteract tightness from sitting or forward-leaning positions and promotes a more open and relaxed posture.