alixa flexibility stretches
We want all of our students to use these AMAZING stretches every day! We can't wait to see before and after photos!!
90° on Knees Shoulders
Props needed: Chair
Sit on knees, place elbows on back of chair with arms straight. Hands & fingers up like you are doing a handstand.
Part 1: Head up and back, ribs in, no arching - push shoulders down at armpits to the floor. Hold 1 minute.
Part 2: Bring head hanging all the way down, straight elbows, fingers & hands up, ribs in, no arching. Hold 1 minute.
Props needed: Chair
Sit on knees, place elbows on back of chair with arms straight. Hands & fingers up like you are doing a handstand.
Part 1: Head up and back, ribs in, no arching - push shoulders down at armpits to the floor. Hold 1 minute.
Part 2: Bring head hanging all the way down, straight elbows, fingers & hands up, ribs in, no arching. Hold 1 minute.
How to know if you're cheating this stretch:
- Bent elbows.
- Hands and fingers not pointing up.
- Arm wider than shoulders.
- Arching back, or sticking ribs out.
- Not pushing shoulders toward the floor.
Arabesque
Props needed: Chair(s), yoga block or books (depending on height of student)
Total Time: 1min 30sec each leg
Student should stand holding a wall or chair back for balance. Stand on 1 leg in arabesque position, with the front leg slightly in front of the hip. Place back leg on the back of a chair, or mat. make sure leg is supported until right above the knee. Both feet in parallel, not turned out or in.
Part 1: Holding straight leg arabesque position, hips squared, no arch in back, core engaged, hold 20 sec.
Part 2: Bend back leg, grasp with the same hand same leg, gently push leg outwards away from hip. Hold 30 sec.
Part 3: Return back leg to straight, slowly back leg toward hip while trying to lower hip. Keep hips square and core engaged, no arching in the back.
Props needed: Chair(s), yoga block or books (depending on height of student)
Total Time: 1min 30sec each leg
Student should stand holding a wall or chair back for balance. Stand on 1 leg in arabesque position, with the front leg slightly in front of the hip. Place back leg on the back of a chair, or mat. make sure leg is supported until right above the knee. Both feet in parallel, not turned out or in.
Part 1: Holding straight leg arabesque position, hips squared, no arch in back, core engaged, hold 20 sec.
Part 2: Bend back leg, grasp with the same hand same leg, gently push leg outwards away from hip. Hold 30 sec.
Part 3: Return back leg to straight, slowly back leg toward hip while trying to lower hip. Keep hips square and core engaged, no arching in the back.
How to know if you're cheating this stretch:
- Not squaring your hips.
- Arching in the back.
- Not keeping your core engaged.
- Turning in or out the bottom foot or knee.
- Bending the bottom knee.
- Lifting up the hip as they bend the back knee.
- Tensing your bottom.
- Not relaxing into the stretch.
Bridge, Hands Up
Props needed: folded panel mat or yoga block or stack of books
Place a folded panel mat or yoga block or stack of books on the floor. Push up into a bridge with hands on edge of mat. Part 1: Rock 10x’s pushing into upper back and shoulders then relax. Elbows must stay straight, shoulders should push past hands.
Part 2: Push into upper back and shoulders and hold 20 seconds with out squeezing bum or tensing the back muscles.
Props needed: folded panel mat or yoga block or stack of books
Place a folded panel mat or yoga block or stack of books on the floor. Push up into a bridge with hands on edge of mat. Part 1: Rock 10x’s pushing into upper back and shoulders then relax. Elbows must stay straight, shoulders should push past hands.
Part 2: Push into upper back and shoulders and hold 20 seconds with out squeezing bum or tensing the back muscles.
How to know if you're cheating this stretch:
- Using the lower back instead of the shoulders/upper back.
- Turning out or in the feet.
- Bending the elbows.
- Squeezing the bum.
- Not pushing into shoulders enough.
- Tensing instead of relaxing.
Bum Stretch with Chair
Props needed: chair
Total Time: 1.5 min each leg
Start on the knees on the floor with the chair in front, seat facing student, and slightly in front.
Part 1: With one knee on the floor, place second foot on chair seat in 1/2 butterfly position, chest straight, head up, just the ankle & foot on the chair. Flex the foot to keep the ankle from bending. Push down on knee with hand or the side of the elbow. Hold 30 sec.
Part 2: Round back slowly from the top of the head working down vertebra by vertebra. Keep pushing knee down as the back is rounding. Head will finish tucked, touching the back of the chair with spine fully rounded. Hold 30 sec.
Part 3: Keep rounding back, while pushing knee down and then bring hips forward towards the chair. Hold 30 sec.
Props needed: chair
Total Time: 1.5 min each leg
Start on the knees on the floor with the chair in front, seat facing student, and slightly in front.
Part 1: With one knee on the floor, place second foot on chair seat in 1/2 butterfly position, chest straight, head up, just the ankle & foot on the chair. Flex the foot to keep the ankle from bending. Push down on knee with hand or the side of the elbow. Hold 30 sec.
Part 2: Round back slowly from the top of the head working down vertebra by vertebra. Keep pushing knee down as the back is rounding. Head will finish tucked, touching the back of the chair with spine fully rounded. Hold 30 sec.
Part 3: Keep rounding back, while pushing knee down and then bring hips forward towards the chair. Hold 30 sec.
How to know if you're cheating this stretch:
- Not pushing knee down.
- Not fully rounding back.
- Having the foot too close or too far from body.
- Falling over. Every student should have enough balance to do this stretch (especially as they are holding onto the chair) so they have no excuse for falling.
- Squatting bum down toward the floor.
- Piking the chest before or during rounding.
- Failing to move the hips forward during part 3.