1. Stranding with your feet together. Bend your left leg behind you, and grasp your foot with your left hand. Pull your heel towards your buttocks until you feel a stretch in the front of your thigh. Keep both knees together and aligned. 2. Hold for 15 seconds. Repeat sequence three times on each leg.

1. Wrap a resistance band or small towel around your ankle and grasp both ends to aid in raising your foot. 2. Stranding with your feet together. Bend your left leg behind you, and grasp your foot with your left hand. Pull your heel towards your buttocks until you feel a stretch in the front of your thigh. Keep both knees together and aligned. 3. Hold for 15 seconds. Repeat sequence three times on each leg.

1. Kneel with your left knee bent, your toe pointed and extended behind you on the floor. Bend your right leg so that your right foot is flat on the floor, next to your left knee. 2. Position your hands on the floor just beyond shoulder-width apart, slightly in front of your body, with palms downwards. 3. Sit back on your left heel as you lean slightly forwards. 4. Release the stretch, switch legs and repeat.

1. Stand with your legs and feet parallel and shoulder-width part, and your knees bent very slightly. Tuck your pelvis slightly forwards, lift your chest and press your shoulders down and back. 2. Bend your left knee, and step your right leg back behind your body, extending it straight. 3. Place your palms on your knee, and hold for 15 seconds. 4. Release the stretch, switch legs and repeat.

1. Stand with your legs and feet parallel and shoulder-width apart. Bend your knee very slightly and tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. 2. Take one step forwards with the right foot. 3. Keeping your legs straight, lean your torso forwards as far as possible over your right leg. Allow the weight of the upper body to intensify the stretch. 4. Return to standing, and repeat on the other side.

1. Begin in the end position of Forwards Luge with your right leg forwards. 2. Place your hands on the floor on either side of your right foot. 3. Balance your weight on your left hand, and carefully and slowly guide your right arm up towards the ceiling, twisting your torso. 4. Return to the centre, and repeat on the other side.

1. Stand with your legs and feet parallel and shoulder-width apart. Bend your knee very slightly and tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. 2. Take one step forwards with the right foot. 3. Keeping your legs straight, lean your torso forwards as far as possible over your right leg. Allow the weight of the upper body to intensify the stretch. 4. Place your hands flat on the floor on either side of the front foot. 5. Return to standing, and repeat on the other side.

1. Stand with your legs and feet parallel and generously outside of shoulder width. Bend your knees very slightly and tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. 2. Exhale, and bend forwards from your hips, keeping your back flat. Draw your sternum forwards as you lower your torso, gazing straight ahead With your elbows straight, place your fingertips or palms on the floor. 3. With another exhalation, place your hands on the floor in between your feet, and lower your torso into a full forwards bend. Lengthen your spine by pulling your sit bones up towards the ceiling and drawing your head to the floor. If possible, bend your elbows and place your forehead on the floor. 4. Hold for 30 seconds to 1 minute. To return to your starting position, straighten your elbows and raise your torso while keeping your back flat.

1. Stand with your legs and feet parallel and generously outside of shoulder width. Bend your knees very slightly and tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. 2. Exhale, and bend forwards from your hips, keeping your back flat. Draw your sternum forwards as you lower your torso, gazing straight ahead With your elbows straight, place your fingertips or palms on the floor. 3. With another exhalation, place your hands on a block in between your feet, and lower your torso into a full forwards bend. Lengthen your spine by pulling your sit bones up towards the ceiling and drawing your head to the floor. 4. Hold for 30 seconds to 1 minute. To return to your starting position, straighten your elbows and raise your torso while keeping your back flat.