This stretch and warmup routine is the one I use six days a week. It takes about thirty minutes to do. On days you do not attend class, you may want to split it into two sections, one in the morning and one in the evening. I recommend doing the entire workout before attending any class or other excercise.

Part One - Dynamics

• Knee rotations
• Hindu Squats
• Trunk Twisters
• Hip rotations
• Arm circles
• Arm Crosses (side to side and up and down)
• Neck rotations
• Ankle rotations
• Standing Front Leg Flexion and Abduction
• Standing Side Leg Flexion and Abduction
• Leg Cross-Body Flexion and Abduction
• Side Leg Lifts
• Hindu Pushups (Dands)

See Dynamic Stretching and Body Weight Training for descriptions.

Part Two - Statics

• Calf Stretch
• Quadreceps Stretch
• Hamstring / Leg Stretches
  • Hamstring and Leg Stretch #1 - Front Hamstring Stretch
  • Hamstring and Leg Stretch #2 - Front / Side Hamstring Stretch
  • Hamstring and Leg Stretch #3 - Lower hamstring, groin, and abductor stretches
  • Hamstring and Leg Stretch #4 - The “Side Kick Stretch”
• Butterfly Stretch #1
• Butterfly Stretch #2
• Gravity Splits
• Standing Splits
• Abductor / Groin Stretch (Side-lunges)
• Arm reaches

See Static Stretching for descriptions.