Day 1 stretching

1. Cobra stretch - 10 seconds / 6 reps ---> Child pose 20 seconds
2. Plow stretch - 20 seconds / 3 reps ----> Hug knees - 30 seconds
3. Half Twist - 15 seconds / 3x2 reps---->Hug Knees - 20 seconds ----> Child Pose 20 sec
4. Side Bend - 2 seconds / 3x2 reps ----> Child Pose 30 seconds


Time: 12:30pm
Duration: 20 minutes

Level: Beginner Routine
Score: 8.5/10

How to build an effective height increase stretching routine

There are 4 different types of movements you need to do for a complete stretching session:

1. Extension; such movement includes backbends like Cobra Pose and Camel Pose.
2. Flexion; this movement includes forward bends: Plow Pose, Seated Forward Bend 
3. Side Bend; when you arch your spine to the sides.
4. Twist; you got it, when you twist your spine.

To avoid the risk of injuries you should perform all of the above in a balanced manner and do restorative poses between each set. Restorative poses bring the spine to its initial form. This is important because mixing those 4 movements without an intermediate movement between could potentially damage the discs. 

Best Restorative Pose - Child's Pose

If we follow these principles correctly, an ideal yoga session for height increase should look like this:

1. Back bend > restorative pose
2. Forward Bend > restorative pose
3. Back bend #2 > restorative pose
4. Forward Bend #2 > restorative pose
5. Side Bend > restorative pose
6. Twist > restorative pose

This system pretty balanced. It has two different back bends, two different forward bends, also a side bend and a twist.

Another example:

1.  Touch Toes (Forward Bend) followed by Child's pose 30 seconds (restorative pose)
2.  Cobra Pose (Back bend) followed by Child's pose 30 seconds (restorative pose)
3.  Lying twist (Twist) followed by Child's pose 30 seconds (restorative pose)
4.  Side Bend followed by Child's pose 30 seconds (restorative pose)

The dead hang could also be used as restorative method. 

I advise you to see a doctor before starting any stretching routine and make sure your back and spine are healthy. If you're a beginner, please don't engage in advanced poses. Start with beginner poses and gradually build up the intensity.

For more workout examples check my stretching logs: day 1, day 2, day3, day 4, day 5,  day 1 again

Stretching Journal (7/7/16)

Stretching Journal (Day 5) , July 08 2016

1. Touch Toes - 20 seconds / 20 reps
   Knees to Chest - 60 seconds
2. Cobra Pose - 15 seconds / 10 reps
   Child's Pose - 60 seconds
3. Bridge Pose - 30 seconds / 4 reps
   Knees to Chest - 60 seconds
4. Lying twist - 30 seconds / 6 reps (3 for each side)
   Knees to Chest - 60 seconds