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Global Active Stretching: Long-Hold Positions
Whole-body stretching with poses held for several minutes to gain flexibility and relax.
PhaseCool-down
Duration10 min
Ages16–18
SpaceAny space
Equipmentyoga mats
IntensityLow
How to play
- Frog pose: on all fours with knees wide.
- Seated forward fold: legs straight, trunk relaxed forward.
- Supine twist: knees to one side, look the other way.
- Child's pose with arms stretched forward.
Rules
- Hold without forcing, breathing slowly.
- Come out of each pose slowly.
Variations
Easier
One minute per pose.
Standard
Two minutes.
Harder
Three minutes.
Adaptations
- Knee problems: cushion underneath.
- Limited mobility: chair versions.
Learning goals
- Improve flexibility.
- Relax after the lesson.
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