Stretching, counted by your phone's camera

Middle split

Legs wide to the sides, hips sinking between them, facing the camera.

30 s – 2 min 15 sEasy – Hard

Half front split

30 sEasy

Big frog pose

30 sEasy

Straddle Pancake

30 sEasy

Lifted Butterfly Pose

1 minHard

Little frog pose

30 sEasy

Pyramid pose

30 sEasy

Half middle split

30 sEasy

Seated Butterfly Pose

1 minMedium

Twisted lunge

30 sEasy

Front split

One leg forward, one leg back, hips square, sinking toward the floor — each side in turn.

30 s – 4 min 30 sEasy – Hard

Forward fold

Standing with straight legs, folding forward from the hips toward the floor.

20 s – 2 minEasy – Hard

Seated Forward Reach (medium)

20 sMedium

Seated Forward Bend (easy)

30 sEasy

Flat Back (easy)

30 sEasy

Seated reach

Sitting side-on, legs straight in front: arms up, then reach for your feet — five times.

1 min 25 sEasy

Lying Hamstring Stretch

2 minMedium

Pigeon Pose

30 sEasy

Side Lying Leg Stretch

2 minMedium

Side-to-side lunges

40 sMedium

Chair twist

1 minEasy

Downward dog

50 sMedium

New exercise

1 minEasy