THE BARRE METHOD
Stretches that will take you right back to your first dance class – but are great for flexibility!
Stretch it real good.
BUTTERFLY STRETCH For glutes, hips and groin area.
1 In a seated position, draw the feet in towards you, bending your knees. 2 Hold the outsides of your feet with your hands. 3 Push your knees towards the floor using your elbows. 4 Hold for 3-5 deep breaths.
SIDE-LUNGE STRETCH For inner thigh and hip flexor.
1 Stand with your legs wider than the hips and feet pointed to the sides. 2 Bend through the knees into a squatting position (place hands on the floor if you need). Aim to keep your heels on the floor. 3 Shift your weight onto your left leg and slowly straighten your right knee, pointing the right foot. 4 Hold for 3-5 deep breaths; swap sides.
LATERAL STRETCH For side body, inner thighs and hips.
1 Sit with legs open to a wide angle, pointing through your feet. 2 Shift your rib cage to the left and then begin to reach your right arm over your head, sending your left arm to the floor. 4 Hold for 2 breaths; swap sides.
FORWARD FOLD For hamstrings and spine.
1 Stand with your feet and legs together. Bend your knees and slowly roll down through your spine, starting with the head, until you reach your ankles. 2 Straighten your knees and keep the chest touching the thigh. 3 To come out of the stretch bend through the knees again and very slowly roll up through the spine, arriving last with your head.
LOW-LUNGE QUAD STRETCH For hip flexor and quadriceps.
1 While kneeling, step your right foot forward so the knee is above the ankle. 2 Grab your left ankle with your right hand, place your right hand on the floor. Sink your hips and gently pull your left foot towards you. Press into your right palm. 3 Hold for 3-5 deep breaths; swap sides.