Weekly Stretches by Michele Bendy 2!
Starting seated, windshield wiping the leg with feet hip width apart. Swaying the legs side to side at center seated with feet flat on the ground, right ankle resting slightly above left knee flexing right foot and again swaying side to side. Bring the shin in towards the chest and repeat on the other side.
Go into down dog turn the right hip open and square the hips, sweep the knee forward heel towards the groin going into pigeon. Adjust the left leg internally rotating the left thigh to square the hips. If you are flexible you may pull the foot away from the groin. Flex the right foot to protect the knee. Now if there is discomfort of the knee or issues with the knee you may do this pose on your back. Lay on your back have the ankle rest slightly flexing the right foot above your left knee to form the number 4. Have the hands rest behind the left thigh drawing the left knee in, make sure to keep the seat and hips resting on the floor. Hold pigeon for at least 1 minute
go back to down dog lift the right leg shake the leg and repeat on the other side
Double pigeon or knee to ankle pose. Sit on the floor before getting into double pigeon windshield wipe the legs sway side to side like we do above. Start off with legs crossed Indian style with the left leg over the right. Slide the left ankle outside the right knee, for more of a challenge if the dancer is flexible in the hips you can slide your right shin forward directly above the left so that shins are parallel to each other. Otherwise keep the right heel close to the left hip, lengthen through the crown of your head. Flex your feet both right and left, if you have shins stacked on top of each other fold over your legs otherwise maintain the lengthen in your spine with spine perpendicular to the floor.
Outer hip Stretch
Stay in double pigeon and sliding left leg to the right stacking left knee over right. If the dancer is open/flexible slide right shin forward creating a straight line from right ankle to knee to left ankle. Fold over legs and hold for 1 minute, come out of pose and windshield wipe the legs.
Quote from the expert
When the hips are tight so are legs and so is the back. This will help GREATLY for all splits.