Variation

Cooldown Stretching

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Pigeon Stretch

Prerequisites 1

Sleeping Pigeon Stretch

Requires proficiency of 50%

Assisted Sleeping Pigeon Stretch🌐

4 sets of 15-30s holds (ea. side)
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Sleeping Pigeon Stretch🌐

4 sets of 15-30s holds (ea. side)
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Postrequisites 6

Hand to Big Toe Stretch (Front)

Requires proficiency of 75%

⚠ Front Standing Big Toe Stretch🌐

4 sets of 15-30s holds

Downward Dog to Pigeon Stretches

Requires proficiency of 50%

Downward Dog to Pigeon🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

One-Leg Downward Dog to Pigeon🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Firelog Stretch

Requires proficiency of 50%

Firelog Stretch🌐

4 sets of 15-30s holds (ea. side)

Front Splits

Requires proficiency of 50%

⚠ Half Front Splits🌐

4 sets of 15-30s holds (ea. side)

⚠ Front Splits🌐

4 sets of 15-30s holds (ea. side)

⚠ Monkey Splits🌐

4 sets of 15-30s holds (ea. side)

Lotus Stretch

Requires proficiency of 50%

Half Lotus Stretch🌐

4 sets of 15-30s holds (ea. side)

Lotus Stretch🌐

4 sets of 15-30s holds (ea. side)

Mermaid Stretch

Requires proficiency of 25%

Supported Mermaid Stretch🌐

4 sets of 15-30s holds (ea. side)

Mermaid Stretch🌐

4 sets of 15-30s holds (ea. side)