FOCUSED FLEXIBILITY BAP REFERENCE GUIDE 


Positions Corresponding Stretches

1. Modified Pigeon 4. Modified Downward Dog

2. Bent Knee Ankle Stretch 5. Kneeling Lunge with Foot Elevated
Squat
3. Straight Knee Ankle Stretch 6. Supine Hip Rotations
7. Spinal Combined Motions

1. Modified Pigeon 3. Supine Hip Rotations

Crosslegged Sitting
2. Frog 4. Full Pancake

1. Hamstring Variations 5. Supine Hip Rotations

2. Longsitting Stretch 6. Straight Knee Ankle Stretch
Longsitting
3. Seated Forward Fold 7. Half Pancake
4. Modified Downward Dog 8. Full Pancake

1. Kneeling Lunge A 4. Supine Hip Rotations

Supine Hip/Knee Flexion 2. Modified Pigeon 5. Frog
3. Kneeling Lunge B 6. Full Pancake

Hooklying Crossleg Hip Rotation Supine Crossleg Hip Rotation

1. Supine Hip Rotations 1. Kneeling Lunge with Foot Elevated
Crossleg Hip Rotation 2. Frog 2. Camel
3. Modified Pigeon 3. Full Pancake
4. Kneeling Lunge A

1. Posterior Shoulder Opener 4. Shoulder Internal Rotation (in extension)

Shoulder Combined Motions 2. Prone Scaption Rotation 5. Neck Combined Motions
3. Lounge Chair

1. Cobra 6. Kneeling Lunge with Foot Elevated

2. Kneeling Lunge A 7. Spinal Combined Motions
Prone Backbending 3. Upper Thoracic Extension 8. Seated Mid Thorax Rotation
4. Camel 9. Supine Hip Rotations
5. Kneeling Lunge B

1. Neck Combined Motions 3. Posterior Shoulder Opener

Neck Motions 2. Seated Mid Thorax Rotation
GMB Focused Flexibility