Full body flexibility

        Full body flexibility                                                                                                                                                                                                                                                                                                                                                                                                                                                                               developing flexibility and mobility can be one of the most important components when it comes to learning new movements

second stretch we have is the seated cross shin also known as sitting Indian-style you're gonna cross your legs and you're gonna lean forward 

trying to touch your elbows to the ground if you can't you can just touch your hands this is really gonna target the IT band and the glutes in the leg that is crossed underneath be sure to cross both ways

third stretch my favorite stretch the seated straddle side note this is the best stretch for developing flexibility groin lower back number four if a
pigeon bend one 

leg in front put one leg out the back you can arch your back or lean forward a lot of people like to arch the back up but I like to lean forward don't push too hard into this stretch just relax and breathe into it this really helps stretch out the hip and really targets the IT band needed forward fold also known as uncomfortable but quite effective all right bonus variation single leg seated forward fold you can choose to bend one leg in and lean out towards the other this actually feels a little bit different than the double leg forward fold so I recommend switching it up every once in a while back to the list with six the saddle at first you can choose to go just to your hands when you develop more flexibility you can go down to your elbows when you're ready you can go all the way to your back remember to go slow though flexibility takes time to develop this really targets the quadriceps alright simple variation of this stretch which you can choose to do is put your toes down and lean back into it targeting the plantar fascia in the foot moving on to seven the downward dog

you want to try to plant your heels on the ground keeping your legs straight and try to keep your back straight and arms straight this really targets the hamstrings  soleus being stretch both are Camp muscles so I recommend doing both alright moving on with your basic lunge stretch where it really stretches the hip flexors on one side and the hip extensors on the other remember to both legs alright little bonus variation here if you dive deeper  just like your basic line stretch but you're gonna put your arms down to the side of your leg further opening the hips number 12number bend on your knees decompressing the lower back believe it or not the deep sumo squat you're going to allow yourself to sit in the squatting position try to keep your joint stacked your breathe allow the stretch to take place a lot of people like to have their back straight but I actually like to arch many  a variation of the runners stretch standing up but you're lying down I feel like this targets the quads a lot better than it does standing up however if you do want to stand up you can do this one this is wonderful glute and the IT band cross the leg pull it over 

with the arms this next one is great for spinal mobility and preventing injury the cat-cow more of a mobile moving pose rather than a static stretch what you're gonna do is you're gonna arch your back and then hunched in and out you can do a number of reps I recommend about ten more spinal and back flexibility moving on to the Sphinx this really helps stretch out the abdominal muscles now you can just go to your elbows if you'renot flexible enough but I recommend if you can pushing up trying to keep your spine evenly arch feeling the stretch in your abs now from the Sphinx we can go into the child's pose this is great for stretching the other way extend your arms out as far as they go you'll also working on the Sphinx before going totally here and you can also do