-
Step 1
Begin on the floor, legs out in front of you. Do the butterfly stretch--with your legs in a V, pull your feet in together so the bottoms touch. Work on pulling your feet in towards your inner thighs while keeping your knees against the floor. Stretch for about 30 seconds, folding your upper body over your legs for a deeper stretch.
-
Step 2
Stretch your legs out together in front of you so your knees and feet touch each other. While pointing and flexing your feet, reach your arms up high above you, opening your spine. Fold over your legs, keeping your back straight. You should feel a deep stretch in your legs. Hold for 30 seconds.
-
Step 3
Open your legs into a wide V, still sitting on the floor. Reach your left arm up over your body and lean into your right leg, pulling your right arm to touch your right toes. Repeat on the left side, reaching your right arm up and over your body to lean into your left leg.
-
Step 4
Turn your chest to face your right leg and lean over to touch your right toes. Hold the stretch for 30 seconds and repeat on the left side, folding your body over your left leg to touch your toes.
-
Step 5
Practice splits--both side splits and center splits. Slide down as far as you can until you feel tension--never pain--and hold for 30 seconds.
-
Step 6
Stand up and reach high above you, stretching your back. Lean your left arm over your body to feel a good stretch in your left side and repeat on the right side. Stretch your back muscles more by forward folding and leaning back, working on the full range of motion.
-
Step 7
Do the bow stretch to warm up your body while working on extension. Grab your right ankle (or knee for more advanced dancers) with your right hand and hold it behind you, balancing on your left leg. Pull your right leg up behind your body, and stretch your toes towards your head. Repeat on the other side.
