- 1). Build up your core muscles. First, squat and place your hands on the ground between your legs. Your triceps should be resting on your kneecaps. Then, lean forward slightly and lift your feet from the ground. Breathe in deeply as you lift your lean forward. Hold the position for ten seconds, then exhale and relax all your muscles, placing your feet back on the floor.
- 2). Warm and loosen your leg muscles. Stand with your legs apart in a classic lunge, with your knee bent and your toes pointing forward. Straighten the back leg as much as possible, toes pointing sideways. While inhaling deeply, lift arms above head and let your body slowly sink to the floor. Your back knee will bend. Hold this for 30 seconds, then switch legs.
- 3). Stretch and strengthen your spine. Stand with both feet firmly planted on the ground, arms at your sides, and back straight. Next, lift and bend your right leg, pulling the heel up so it sits on the inside of your left thigh. Inhale deeply as you do this. Raise your arms over your head and press your palms together. Hold for 20-30 seconds. Exhale and lower the arms. Switch legs and repeat.
- 4). Stretch your trunk area. Sit cross legged on the floor. Pull your left heel as far near your groin as possible while extending your right leg forward. Bending at the waist, reach down and grab your leg as close to the toes as possible. Inhale as you reach. Hold for 20 to 30 seconds, then exhale and relax. Repeat with your other leg.
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