Twice a day is awesome… but once is still good 🙂

• 5 breaths for all
• abs lightly switched on – don’t lose awareness of stomach
• Relax shoulders
• pull chin in and lift crown of head up
• Always reduce tension

• Lying down dragon breath / wim hof
• Knee to chest and sides deep breathing (try head to knee)
• • Knee to side and stretch opp arm
• Back rolls
• African jump
• Tai chi arm swings (Centre strong power, hips under, from foot)
• Valdo walk (soulcalibre)
• Scoop water from the well
• Head down chin to chest / 45 degree / pheonix arm flow stretch fingers
• James Bond neck back
• Finger stretching
• Paint brush (paint the fence karate kid)
• Phoenix
• Great pyramid (flow one hand up)
• Squat rolling push out knee
• Lie down Back twist knee to side / lie front scorpions
• Cat cows
• Great pyramid / Lunge twisty hammys
• Calf stretching
• Chen kuen
• • Bowig stretching system
  • one round

• Great pyramid
• Hip flexor one knee
• Drop back to hammy stretch
• Hip flexor pull foot back (quads)
• Hip flexor rolling side to side hammy
• Lunge with twist to prayer hands
• Lizard Lunge (drop ELVIS to floor) drop head
• Short lunge
• Frunge

• Knee push out
• Knee touch floor
• Hammy drop down rolling
• Knees out turtle squat, head to ground
• Golden rooster pecks the corn (?)

• Great pyramid straight
• head to each knee
• One hand arm flow
• Triangle pose twisting both ways – no hands / hands behind head to knee / hands / reverse /

• Floor one leg hami stretch and reach opposite hand to outside of foot
• • Seated half butterfly
  • seated reverse butterfly / one leg hurdler
  • sit on other leg
  • Standing chest to thigh
  • Walk around Pettit style
  • Great pyramid

• Two hands / one hand / no hands / Tai Chi low pose hands
• • foot point
  • Foot flex
  • then roll hip forward and point toe again

• Lie down twist
• Seated bent leg twist
• Seated straight leg twist (flute)
• Pull leg to body rock
• Cow face rock around

• Lie down pull foot to face
• Pigeon
• Pigeon pull foot back / switch hands
• Double Pigeon
• Mermaids

• feet to butt froggie
• Legs 90 degree
• Chest to floor push back – dance for 🙂
• Cobra frog
• Frog with Forehead to knee
• Quad lie back

• Cobra
• Cobra look around
• Rattle snake twist
• Child’s pose (deep breath click the back)

•  Pike grab feet twist in

• Plough feet straight
• Plough feet out sides
• Plough arms stretched behind
• Twisting back bend – yoga style knees at 90 then thread through left and right for lower back stretch
• • straighten one leg (bear stretch)

• Bridge
• Bridge from knees (fire master)

• Straddle
• • side to side and forward, lift body up move in more side to side again

• Then roll front splits both sides (both hands down / one hand / no hands)