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[title]Beginner: Rolling down the wall
Alexander Milligan
Those that can’t touch their toes should practice this move to increase flexibility in the lower back and hamstrings: Start standing with your back against the wall. Pull your belly in, bend your knees slightly and roll down for three breaths. Stay for 30 seconds, letting gravity increase your stretch, and roll back up.
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Beginner: Psoas stretch
Alexander Milligan
Stand with one foot up on a chair and the other flat on the ground, three to four feet behind it. Reach down, hold on to both sides of the chair and lower your back knee to six inches above the floor (you should feel this in your hip flexor and quad). Stay for three breaths and change legs.
Intermediate: Single straight-leg stretch
Alexander Milligan
Lie on your back with your shoulders curled up off the floor, your abs scooped in. Grasp your right leg just above the ankle and pull it toward your shoulders, while letting the left go halfway down to the floor. Repeat on the other side and continue for 20 reps.
Intermediate: Standing sweeps
Alexander Milligan
“You have to be warm to really stretch,” explains Siler, who recommends this dynamic move for targeting the hip flexor, hamstring and buttock (the abs get a bonus workout too). From a standing position, swiftly kick one leg high up into the air, rotating it around and down as if you were drawing a big oval in the air. Do six kicks and switch legs.
Advanced: Figure four
Alexander Milligan
Sit with both knees bent to 90 degrees, your right shin in front of you and your left out to the side. Be sure both sit bones are on the floor, square your hips and lean forward over your front leg. Hold, feeling the stretch in your outer buttock and groin, for 30 seconds. Alternate sides.
Advanced: Supported split
Alexander Milligan
Practice this stretch to overcome the last few inches between you and the ground. Come into your near-split and rest each palm on a stack of books (adjust the height as necessary). On an inhale, push off your blocks to raise your torso slightly; then exhale and bend your elbows, lowering yourself down.