The practice begins with a standing quad stretch. Participants are encouraged to use a chair or a wall for support. Shift weight to one foot, bend the opposite knee, and gently draw the heel towards the glutes, lengthening the tailbone down and lifting the chest. Repeat on both sides.

Transition into a standing Forward Fold, pedaling out the feet to stretch the hamstrings. Then, step back into a low lunge with one knee on the ground. Walk the knee back for a deeper hip flexor stretch and raise arms overhead in Crescent Lunge. Repeat on the other side.

Return to a standing quad stretch but this time incorporating a variation of Dancer Pose. Hug one knee to the chest, then send it back into a quad stretch, eventually transitioning into the full Dancer Pose by kicking the foot back and extending the opposite arm forward.

Step back into a low lunge, bringing the hands to the inside of the front foot for a Lizard variation. Turn the front foot out slightly, and for a deeper stretch, bend the back knee, reach back with the same-side hand to grab the foot, and open the chest.

Move into Plank Pose, engaging the quads actively. Then, transition to Child's Pose with knees together for relaxation and a gentle belly massage. Conclude with a Bridge Pose to lift the hips, opening the chest and lengthening the neck, before a final relaxation.