By Joie Goh

What do you do when you’re early for class? Put your phone away and stretch! This not only helps as a pre-warmup warmup, but also allows you to get into a calmer, more focused headspace for a more effective barre burn.

Neck rotations

Sit cross-legged on the mat. With deliberate slowness, drop your right ear towards your right shoulder and roll your head back and around to the left shoulder, then downwards with your chin dropping towards your chest. Repeat on the other side, as many times as you like.

Cat and cow pose

Come to a four-point kneeling position on your hands and knees. Inhale deeply and look up, arching your spine and dropping your belly to the mat. Exhale fully and drop your head between your arms, scooping your belly upwards into your spine and rounding your back. Feel the stretch between your shoulder blades. Repeat 2 or 3 times.

Side Bend and Forward fold hamstring stretch

Tuck one foot into your centre and extend the other leg straight out to the side. Raise your opposite arm up towards the ceiling, lengthening your spine, and side bend towards your extended leg while facing your chest forward. Return to starting position, but this time, turn your torso towards your extended leg and fold forwards, bringing your chest to your knee. Repeat on the other side.

Spinal twist glute stretch

Sit cross-legged with your right leg over the left to begin. Shift your right leg so that your right foot is on the ground next to your left knee, and your right knee is tucked into your chest. Hug your right knee in the crook of your left elbow, and place your left hand on the ground behind you. Inhale and lengthen your spine, then exhale and twist towards the right, feeling the stretch deepen along your right glute. Repeat on the other side.

Chest opener and shoulder stretch

Return to a cross-legged seated position. Clasp your hands behind you and interlace your fingers. Inhale and lift your clasped hands up towards the ceiling. You should feel your chest opening and shoulders rolling back. Lower your clasped hands to the mat, and repeat 3 times.

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