Hold each stretch for 30 seconds. If you are doing the splits hold for 1 minute. If there are several stretches in a row that need to be completed on right and left you may complete them all on one side before moving to the other side. 

1

Butterfly

2

Forward Fold 

 Toes Pointed

3

Forward Fold

Feet Flexed

4

Nose to Knee

Repeat Right & Left

7

1 Leg Forward Fold

Repeat Right & Left

5

Side Stretch

Repeat Right & Left

8

Leg Hold Front

Repeat Right & Left

6

Stretch Middle

9

Leg Hold Side

Repeat Right & Left

10

Touch Toes on Wall

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11

Middle Stretch on Wall

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12

Standing Side Stretch

Repeat Right & Left

13

Flat Back

Repeat Right & Left

14

Nose to Knee

Repeat Right & Left

15

Lunge Open Chest

Repeat Right & Left

16

Stretch Up from Lunge Flexed Foot

Repeat Right & Left

17

Lunge Hands on Knee

Repeat Right & Left

18

Stretch Middle Knees Bent

19

Stretch Middle Legs Straight

20

Elbows on Knees Pushing Out

21

Touch Toes Back on Wall

22

Splits

Repeat Right & Left

23

Wall Splits

Repeat Right & Left

24

Frog