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# Stretching Sequence
- URL: https://www.dropsofdharma.com/stretching-sequence/
- Published: 2017-08-05T02:30:16.000Z
- Updated: 2020-11-20T01:20:01.000Z
- Author: Timothy
- Tags: Martial Arts, compassion, happy, Martial Afrts, Martial Arts, philosophy, #wordpress, #Import 2025-06-01 12:12

Twice a day is awesome… but once is still good 🙂

Influences from:

Fu Shi, Bodhidharma, Zhang Seng Feng, Sifu,

Inspiration from the following in no particular order:

Benjamin Cullen, Vincent Keogh, Sean Rigelsford, Sean Aalders, Simon Colman, Petrit Muhadri, Zorro, Michelle Ser and Matthew Wlazlo.

Fundamentals:

- 5 breaths for all
- abs lightly switched on – don’t lose awareness of stomach
- Relax shoulders
- pull chin in and lift crown of head up
- Always reduce tension

Warm up

- Lying down dragon breath / wim hof
- Knee to chest and sides deep breathing (try head to knee)
- - Knee to side and stretch opp arm
- Back rolls
- African jump
- Tai chi arm swings (Centre strong power, hips under, from foot)
- Valdo walk (soulcalibre)
- Scoop water from the well
- Head down chin to chest / 45 degree / pheonix arm flow stretch fingers
- James Bond neck back
- Finger stretching
- Paint brush (paint the fence karate kid)
- Phoenix
- Great pyramid (flow one hand up)
- Squat rolling push out knee
- Lie down Back twist knee to side / lie front scorpions
- Cat cows
- Great pyramid / Lunge twisty hammys
- Calf stretching
- Chen kuen
- - Bowig stretching system
  - one round

Lunge

- Great pyramid
- Hip flexor one knee
- Drop back to hammy stretch
- Hip flexor pull foot back (quads)
- Hip flexor rolling side to side hammy
- Lunge with twist to prayer hands
- Lizard Lunge (drop ELVIS to floor) drop head
- Short lunge
- Frunge

Squats

- Knee push out
- Knee touch floor
- Hammy drop down rolling
- Knees out turtle squat, head to ground
- Golden rooster pecks the corn (?)

Great pyramid

- Great pyramid straight
- head to each knee
- One hand arm flow
- Triangle pose twisting both ways – no hands / hands behind head to knee / hands / reverse /

Hamis

- Floor one leg hami stretch and reach opposite hand to outside of foot
- - Seated half butterfly
  - seated reverse butterfly / one leg hurdler
  - sit on other leg
  - Standing chest to thigh
  - Walk around Pettit style
  - Great pyramid

Martial arts pose

- Two hands / one hand / no hands / Tai Chi low pose hands
- - foot point
  - Foot flex
  - then roll hip forward and point toe again

Twist

- Lie down twist
- Seated bent leg twist
- Seated straight leg twist (flute)
- Pull leg to body rock
- Cow face rock around

Pigeons

- Lie down pull foot to face
- Pigeon
- Pigeon pull foot back / switch hands
- Double Pigeon
- Mermaids

Frogs

- feet to butt froggie
- Legs 90 degree
- Chest to floor push back – dance for 🙂
- Cobra frog
- Frog with Forehead to knee
- Quad lie back

Cobras

- Cobra
- Cobra look around
- Rattle snake twist
- Child’s pose (deep breath click the back)

Butterfly

Pike

- Pike grab feet twist in

Plough

- Plough feet straight
- Plough feet out sides
- Plough arms stretched behind
- Twisting back bend – yoga style knees at 90 then thread through left and right for lower back stretch
- - straighten one leg (bear stretch)

Bridge

- Bridge
- Bridge from knees (fire master)

Straddle

- Straddle
- - side to side and forward, lift body up move in more side to side again

Middle split

- Then roll front splits both sides (both hands down / one hand / no hands)

Then back roll out.

Chen Kuen

Chi Gong

Taiji

Bowing

Rest… that s a lot of stretching 🙂