BLOCK 1
No matter what sequence or block I am about to do, I always start with block 1. This block consists of a simple hip opener known as the butterfly. First, start in a seated position, place your feet out in front of you about two feet away from you with your heels together and your feet opened up forming a V-shape. Grip your ankles and rest your elbows on your shins and knees. The pressure begins with you pushing up your chest out and applying pressure to your knees at a comfortable force. Hold for 20-30 seconds. Next, you slide your feet in and close them together at the big toes, placing your hands on top of your knees to apply pressure. Hold for 20-30 seconds. Finally, bring your feet all the way in using your hands tucking them as close to your hips as you can. Once your hands are behind you, position your shoulders back and down as you push your chest out and sit as tall as you can with your knees being forced towards the ground. Hold for 20-30 seconds. Next extend your right leg to the side, straightening it while keeping your left foot in the same position. Take your left hand and reach it in front of you, attaching an anchor point to your right leg somewhere, the knee, shin, and if can eventually the pinky side of your right foot. Hold for 20-30 seconds. Repeat the same thing on the other side. This will conclude Block 1, which is performed every single time to begin a stretching session.
BLOCK 2
Block 2 (Intermediate ) gives a deeper stretch than the beginner block. You know that you have graduated to the intermediate level when you can lower your body on the first stretch without shifting over to the knee on the right and you mainly fall towards the center. Intermediate Block 2 begins exactly as the beginner did, with your left leg bent behind you and your right foot folded in towards your hips. All cues are the same with your weight being supported by your hands to allow the intended muscles to reach their full stretch.
BLOCK 3
Block 3 (Intermediate) happens when you are able to have both knees stacked on top of each other without too much knee discomfort.
BLOCK 4
Block 4 (Intermediate) requires the ability to do the splits, or at the very least, when you are in a lunge position you can straighten your front leg out straight and have your hands on the ground and slowly start to inch towards the ground with your hips attempting to reach the splits.
BLOCK 5
Block 5 (Intermediate). To have this ability you should be able to press your knee to the ground with your hand as you go through the beginner level and be able to keep both hands on your leg when you roll back with your foot coming close to your chest. Proceed with caution for you ankle and knee as your move through this flow.
BLOCK 7
Block 7 (Intermediate) deepens the twisting movement so if you feel as if you can go further, give it a try. To know if you are ready is if you can get your elbow to the floor as you twist behind you with ease and your knee can almost rest on the foot when you come into the forward fold at the end.
BLOCK 8
Block 8 is something I do in the morning to get ready for the day. I call this block “getting out the pops” because of the joint being released similar to cracking your knuckles. This stretching series is a dynamic flow that preps the body for any daily exercise. The goal is to loosen up the whole body from the shoulders into the back, through the knees and down to the ankles.
