Standing Warm up and Band Routine
Standing Warm up
As the stretch routine is floor based with the purestretch strap, it’s advisable to do a nice energetic warm up. This one is simple to learn and easy to follow. I often repeat from the beginning to ensure everyone is warm and ready to hit the floor.
Purestretch strap routine
You can also add more of the moves from the Original Routine into this .. ie .. Supine inside thigh opener and spinal twist, etc etc
Sore knees and tight hips will need a nice comfy yoga cushion or block to sit on, just be careful when they lean back to open the hips on the first move and remind them to remove the block when they lie down.
This class is ideal for online teaching as you are facing the camera 95% of the time.
Seated Spinal Twist
Grow tall first, keep your hips heavy, and let the twist come from your ribs—not your arms.
Loads of people think they’re doing a lovely spinal twist here … but most of the movement ends up coming from the wrong places.
Here’s where it typically goes wrong:
1. Pulling with the arms instead of rotating the spine
People yank themselves round with their arms, rather than initiating from the ribs and spine.
What you want: arms just “guide,” spine does the twist
2. Collapsing through posture first
If someone starts slightly slouched, the twist becomes compressed instead of lengthened.
What you want: sit tall first, then rotate
3. Hips moving instead of staying grounded
This is a big one. Instead of rotating the spine, people roll onto one sit bone or let the pelvis follow.
What you want: hips heavy and level, movement above the waist.
4. Over-rotating and forcing range
The band may encourage people to go further than their natural range.
What you want: smooth, controlled rotation within comfort
5. Shoulders creeping up
As soon as tension goes into the band, shoulders love to join the party.
What you want: relaxed shoulders, wide collarbones
6. Losing breath (this is the hidden one)
People often hold their breath to “get further,” which actually increases tension.
What you want:
• Inhale = lengthen
• Exhale = gently rotate
Printable PDF of the routine
We’ve created a simple PDF for you to print, designed to guide you through you class and give you a gently reminder of what comes next as you teach.
Download Assets
Music Selection
This album works well for this class, offering a more upbeat atmosphere throughout, which works well with the warm up. If you’d prefer something different, feel free to explore the options available in your ‘My Music’ tab on your dashboard.
