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We are going to be showing you some ground stretches. So first stretch we are going to put our both legs out, like this, and we're going to go down, come up and maybe add like a little twist. Maybe I might do that four to eight times. So we're going to go one, two, three, four, five, six, seven, eight. After you do that a couple of times warming up, now you go down for the stretch. You try to grab your toes and try to keep your upper body low as you can and maybe forward again 10 to 30 seconds and up.
If you guys have a little trouble doing this exercise, again, you can start out grabbing the ankles or you can tuck your knees in, grab your toes and slowly work down this way and hold. OK? It takes time.
Now the other stretch we are going to do is we are going to put one leg in and one leg out. Keep your upper body straight and try to stretch down. Try to put your head to your knees and go as low as you can. Again, hold about 10 to 30 seconds, come up and switch to the other side and down and up.
The next stretch we are going to do is called the butterfly stretch. We are going to put our knees together. One. Now make sure you put your feet all the way in like this. I like to grab my toes and bounce my knees like a butterfly. So do this again maybe 10 to 30 times, bounce, warming up. Now it's time to go down. We're going to keep our backs straight and exhale and breathe down, going down, breathing out. Now up.
Now we're going to do this thing called a split stretch. Now we're going to open our legs as wide as you can. Now, again, I like to maybe open a little wider by putting my hands forward and hands back and then kind of push my hip forward, trying to get as much as you can. Now the first thing we're going to do is stretch down the middle. So we're going to go down, one. Now, again, you're trying to go as low as you can, trying to keep your stomach to the ground. Again, hold about 10 to 30 seconds. Up. Go to the side. Use your hands and try to grab your toes. Up. Go to the other side. And these are some ground stretches. I encourage you guys to stretch before, definitely before class, and also when your body is really warmed up, it's great to stretch after class also.