We challenge you to 30 stretches in 30 days! Watch this introduction before joining in with any of our other videos. SUBSCRIBE FOR BONUS CONTENT: http://bit.ly/AStretchADay VeraFlow™ is a dance-based stretch class with mindfulness. Find a class or become an instructor - visit www.VeraFlow.com For online classes visit VeraFlow.com Top by VeraFlow: http://shop.veraflow.com/ Leggings by Rockwear: https://www.rockwear.com.au/ Coral yoga mat by YogaMatters: http://www.yogamatters.com/ Purple yoga mat by Sweaty Betty: http://www.sweatybetty.com/

We challenge you to 30 stretches in 30 days! Day 1: This one is the Garland and will open your hips and stretch the lower back of the legs. For this one I suggest you contract your inner thighs for a few seconds, pressing your knees forwards (your elbows stop them from going anywhere) then, when you release the contraction press your knees open using your elbows. This will deepen the stretch. Alternatively hold the position for a minute or two. VeraFlow™ is a dance-based stretch class with mindfulness. Find a class or become an instructor - visit www.VeraFlow.com SUBSCRIBE FOR BONUS VIDEOS: http://bit.ly/AStretchADay Make sure you warm your body up before stretching so you get the most out of it and avoid injuring yourself. Stretching should never be painful. You should feel tension in the belly of the muscle. If there is sharp pain anywhere then stop what you are doing. If you feel pulling around a joint this could indicate that you are stretching ligaments or tendons instead of the muscle fibres and this is not advisable. Top by VeraFlow: http://shop.veraflow.com/ Leggings by Rockwear: https://www.rockwear.com.au/ Coral yoga mat by YogaMatters: http://www.yogamatters.com/ Purple yoga mat by Sweaty Betty: http://www.sweatybetty.com/

We challenge you to 30 stretches in 30 days! Day 2: This one is the Fan and will open the front of your hips, your side, chest and shoulder. For this one I'd suggest more of a flowing movement - in other words don't hold the position for ages. Repeat a few times on each side to wake your body up. SUBSCRIBE FOR BONUS CONTENT: http://bit.ly/AStretchADay Make sure you warm your body up before stretching so you get the most out of it and avoid injuring yourself. Stretching should never be painful. You should feel tension in the belly of the muscle. If there is sharp pain anywhere then stop what you are doing. If you feel pulling around a joint this could indicate that you are stretching ligaments or tendons instead of the muscle fibres and this is not advisable. VeraFlow™ is a dance-based stretch class with mindfulness. Find a class or become an instructor - visit www.VeraFlow.com Top by VeraFlow: http://shop.veraflow.com/ Leggings by Rockwear: https://www.rockwear.com.au/ Coral yoga mat by YogaMatters: http://www.yogamatters.com/ Purple yoga mat by Sweaty Betty: http://www.sweatybetty.com/

We challenge you to 30 stretches in 30 days! Day 3: This one is the Prowl and will stretch your glutes and the side of your body. It's a favourite of lots of people! Hold the position for a few seconds and then increase the stretch as explained on the video. Try to do that a few times on each side. SUBSCRIBE HERE FOR BONUS CONTENT: http://bit.ly/AStretchADay Make sure you warm your body up before stretching so you get the most out of it and avoid injuring yourself. Stretching should never be painful. You should feel tension in the belly of the muscle. If there is sharp pain anywhere then stop what you are doing. If you feel pulling around a joint this could indicate that you are stretching ligaments or tendons instead of the muscle fibres and this is not advisable. VeraFlow™ is a dance-based stretch class with mindfulness. Find a class or become an instructor - visit www.VeraFlow.com Top by VeraFlow: http://shop.veraflow.com/ Leggings by Rockwear: https://www.rockwear.com.au/ Coral yoga mat by YogaMatters: http://www.yogamatters.com/ Purple yoga mat by Sweaty Betty: http://www.sweatybetty.com/

We challenge you to 30 stretches in 30 days! Day 4: This one is the Resting Squat and is ESSENTIAL! SUBSCRIBE HERE TO GET BONUS CONTENT: http://bit.ly/AStretchADay VeraFlow™ is a dance-based stretch class with mindfulness. Find a class or become an instructor - visit www.VeraFlow.com Make sure you warm your body up before stretching so you get the most out of it and avoid injuring yourself. Stretching should never be painful. You should feel tension in the belly of the muscle. If there is sharp pain anywhere then stop what you are doing. If you feel pulling around a joint this could indicate that you are stretching ligaments or tendons instead of the muscle fibres and this is not advisable. Top by VeraFlow: http://shop.veraflow.com/ Leggings by Rockwear: https://www.rockwear.com.au/ Coral yoga mat by YogaMatters: http://www.yogamatters.com/ Purple yoga mat by Sweaty Betty: http://www.sweatybetty.com/

We challenge you to 30 stretches in 30 days! Day 5: This one is the Forward Fold and will stretch your hamstrings and lower back. SUBSCRIBE HERE TO GET BONUS CONTENT: http://bit.ly/AStretchADay VeraFlow™ is a dance-based stretch class with mindfulness. Find a class or become an instructor - visit www.VeraFlow.com Make sure you warm your body up before stretching so you get the most out of it and avoid injuring yourself. Stretching should never be painful. You should feel tension in the belly of the muscle. If there is sharp pain anywhere then stop what you are doing. If you feel pulling around a joint this could indicate that you are stretching ligaments or tendons instead of the muscle fibres and this is not advisable. Top by VeraFlow: http://shop.veraflow.com/ Leggings by Rockwear: https://www.rockwear.com.au/ Coral yoga mat by YogaMatters: http://www.yogamatters.com/ Purple yoga mat by Sweaty Betty: http://www.sweatybetty.com/

We challenge you to 30 stretches in 30 days! Day 6: This stretch is for your quads aka the front of your thighs SUBSCRIBE HERE TO GET BONUS CONTENT: http://bit.ly/AStretchADay VeraFlow™ is a dance-based stretch class with mindfulness. Find a class or become an instructor - visit www.VeraFlow.com Make sure you warm your body up before stretching so you get the most out of it and avoid injuring yourself. Stretching should never be painful. You should feel tension in the belly of the muscle. If there is sharp pain anywhere then stop what you are doing. If you feel pulling around a joint this could indicate that you are stretching ligaments or tendons instead of the muscle fibres and this is not advisable. Top by VeraFlow: http://shop.veraflow.com/ Leggings by Rockwear: https://www.rockwear.com.au/ Coral yoga mat by YogaMatters: http://www.yogamatters.com/ Purple yoga mat by Sweaty Betty: http://www.sweatybetty.com/

We challenge you to 30 stretches in 30 days! Day 7: Two stretches to target your calf muscles. Absolutely essential particularly if you struggle to get your heels down in the garland or resting squat. SUBSCRIBE HERE TO GET BONUS CONTENT: http://bit.ly/AStretchADay VeraFlow™ is a dance-based stretch class with mindfulness. Find a class or become an instructor - visit www.VeraFlow.com Make sure you warm your body up before stretching so you get the most out of it and avoid injuring yourself. Stretching should never be painful. You should feel tension in the belly of the muscle. If there is sharp pain anywhere then stop what you are doing. If you feel pulling around a joint this could indicate that you are stretching ligaments or tendons instead of the muscle fibres and this is not advisable. Top by VeraFlow: http://shop.veraflow.com/ Leggings by Rockwear: https://www.rockwear.com.au/ Coral yoga mat by YogaMatters: http://www.yogamatters.com/ Purple yoga mat by Sweaty Betty: http://www.sweatybetty.com/