BLOCK 1
No matter what sequence or block I am about to do, I always start with block 1. This block consists of a simple hip opener known as the butterfly. First, start in a seated position, place your feet out in front of you about two feet away from you with your heels together and your feet opened up forming a V-shape. Grip your ankles and rest your elbows on your shins and knees. The pressure begins with you pushing up your chest out and applying pressure to your knees at a comfortable force. Hold for 20-30 seconds. Next, you slide your feet in and close them together at the big toes, placing your hands on top of your knees to apply pressure. Hold for 20-30 seconds. Finally, bring your feet all the way in using your hands tucking them as close to your hips as you can. Once your hands are behind you, position your shoulders back and down as you push your chest out and sit as tall as you can with your knees being forced towards the ground. Hold for 20-30 seconds. Next extend your right leg to the side, straightening it while keeping your left foot in the same position. Take your left hand and reach it in front of you, attaching an anchor point to your right leg somewhere, the knee, shin, and if can eventually the pinky side of your right foot. Hold for 20-30 seconds. Repeat the same thing on the other side. This will conclude Block 1, which is performed every single time to begin a stretching session.
BLOCK 2
Block 2 (Expert) is a series only for those who can reach a depth that would allow them to do the sequence in a safe manner and never force a position. I do not encourage anyone to even attempt this level until they can lay almost flat or at least touch there held to the floor on the first stretch and on the very last stretch can lay there body all the way down without your knee coming off the mat. Another milestone that must be achieved is the ability to touch your chest or head to your knee on the hurdlers stretch where one leg is out straight in front of you with the other bent behind you. Once you can do all of these with relative ease and are not forcing the positions then you may give this a try.
BLOCK 3
Block 3 (Expert) is a sequence that gets very deep on the muscles targeted on the previous levels but also goes deeper into twisting flexibility. Only reccomended if you can easily rest both knees on top of each other with ease and you can have your elbow resting on the ground on both sides of the leans with relative ease as well as have your chin be able to clear on your top knee when you do the final forward fold. The feet should not shift or move from their toe pointed position as you move through the previous series. Once you are able to accomplish all of these achievements then you may attempt expert level.
BLOCK 4
Block 4 (Expert) is a stretch series that is rather advanced and the requirements are to have the splits in all three directions almost complete success. Do your best on this block if you are working towards this goal still but always proceed with caution.
BLOCK 5
Block 5 (Expert) is still focused on ankle mobility, stretching deep into the hamstring, and reaching the glutes. As the movement progresses, the stretch is directed deep into hips.
BLOCK 7
Block 7 (Expert) expands on what is covered in the previous flexibility levels with a deeper twisting requirement as well as focus on the shoulder. Only proceed if you can complete the full twisted flow with your arm extended out straight and your other arm up in the air above you without any back discomfort.
BLOCK 8
Block 8 is something I do in the morning to get ready for the day. I call this block “getting out the pops” because of the joint being released similar to cracking your knuckles. This stretching series is a dynamic flow that preps the body for any daily exercise. The goal is to loosen up the whole body from the shoulders into the back, through the knees and down to the ankles.
