Flexibility & Mobility

Long breaths and easy ranges so the armor can move tomorrow.

Gentle stretch only. A small knee bend is allowed. No bouncing into pain.

• 1Dragon's Breath StretchFeet under the hips. Breathe in, arms rise like wings. Breathe out with a whoosh and fold a little. Five to eight slow rounds.

  Set up

  Room to stand.

  Do this

  Feet under the hips. Breathe in, arms rise like wings. Breathe out with a whoosh and fold a little. Five to eight slow rounds.

  Done when · Five slow rounds: arms rise on the inhale, a small fold on the exhale, knees soft. Done when the breath and the arms stay matched. No bouncing.

  Play this drill
• 2Samurai's Seated ReachSit in a V. Reach toward one foot, the center, then the other, as if a sword sits just out of reach. Hold each 10–15 seconds.
• 3Ninja's Cat & CowCow: belly drops, eyes forward. Cat: spine rounds, chin tucks. Flow between them.
• 4Knight's Kneeling LungeOne knee down, front shin vertical. Ease the hips forward until the front of the hip speaks. Hold 15–20 seconds each side.
• 5Viking's Victory PoseClasp hands behind the back, open the chest, look up like the voyage ended well.
• 6Titan's Toe TouchFeet together, soft knees allowed. Fold and reach for the toes as if lifting a boulder. Hold 10 seconds. Roll up. Three to five times.
• 7Guardian's Gate StretchKneel, send one leg straight to the side. The arm of the kneeling side reaches up and over to make a gate. 15 seconds each side.
• 8Ranger's Rolling RockHug the knees in. Rock side to side or forward and back for 20–30 seconds. A gentle back massage.
• 9Champion's Quad StretchStand on one leg, heel toward the seat, gentle pull on the ankle.
• 10Hero's Rest PoseOn the back, draw knees toward the armpits and hold the outsides of the feet, soles toward the ceiling. Breathe 20–30 seconds.