Hold all stretches for 10 seconds or longer:
Standing:
forward bend
forward bend, right foot crossed over left
forward bend, left foot crossed over right
Step into:
pigeon with right leg folded
...add left quad stretch
pigeon with left leg folded
...add right quad stretch
Lie forward into:
britney with shoulder blade stretch
Lie back into:
single or double quad stretch
Sit up into:
c-curve
Lie back again into:
doll stretches
...right leg up
...right ankle over left knee
...right knee over left knee
...spinal twist to the left
...left leg up
...left ankle over right knee
...left knee over right knee
...spinal twist to the right
Sit up again into:
split leg stretches
...right side over right leg
...right front over right leg
...left side over left leg
...left front over left leg
...front over center
butterfly stretch
arm stretches
...right arm across chest
...left arm across chest
...right arm over shoulder
...left arm over shoulder
...arms clasped behind back
...arms clasped in front and overhead
Entire sequence, every night before bed.
