21-Day Stretching Challenge
Complete assigned stretches each day to improve overall flexibility. Stretches from the day prior may also be added if desired. For example: on day 4, the butterfly, Low back and forward bends, straddle and lunges may all be practiced.
Day 1
Butterfly -20 seconds
Low back and forward bends – 20 seconds
Day 2
Frog – 25 seconds
Lunge – 25 seconds each side
Day 3
Straddle – 30 seconds
Leg Holds – 30 seconds each leg
Day 4
Butterfly – 35 seconds
Low back and forward bends – 35 seconds
Day 5
Frog – 40 seconds
Lunge – 40 seconds each side
Day 6
Straddle – 45 seconds
Leg Holds – 45 seconds each leg
Day 7
Butterfly – 50 seconds
Low back and forward bends – 50 seconds
Forced arch – 30 seconds
Day 8
Frog – 55 seconds
Lunge – 55 seconds each side
Temple Pose – 35 seconds
Day 9
Straddle – 60 seconds
Leg Holds – 60 seconds each leg
Calves – 40 seconds
Day 10
Butterfly – 65 seconds
Low back and forward bends – 65 seconds
Forced arch – 45 seconds
Day 11
Frog – 70 seconds
Lunge – 60 seconds each side
Temple Pose – 45 seconds
Day 12
Straddle – 75 seconds
Single Knee to Chest– 10 each leg
Calves – 45 seconds
Day 13
Butterfly – 80 seconds
Low back and forward bends – 80 seconds
Forced arch – 45 seconds
Day 14
Frog – 85 seconds
Splits – 30 seconds each leg
Temple Pose – 50 seconds
Day 15
Straddle – 90 seconds
Single Knee to Chest– 15 each leg
Pigeon – 30 seconds each leg
Day 16
Butterfly – 80 seconds
Low back and forward bends – 80 seconds
Straddle opens – 15 reps
Day 17
Frog – 90 seconds
Splits – 45 seconds each leg
Temple Pose – 55 seconds
Day 18
Straddle – 90 seconds
Single Knee to Chest– 20 each leg
Pigeon – 45 seconds each leg
Day 19
Butterfly – 90 seconds
Low back and forward bends – 90 seconds
Straddle opens – 20 reps
Day 20
Frog – 90 seconds
Splits – 60 seconds each leg
Temple Pose – 60 seconds
Day 21
Straddle – 90 seconds
Single Knee to Chest – 20 each leg
Pigeon – 60 seconds each leg