IAF stretching: 1. Tadasan with 4 direction movement 2. Ankle rotation 3. Holding legs by knee: front, back, side 3A. Front bend with one leg forward 4. Hip rotation 5. Bending: front, back 6. Side stretch 7. Hip opener + backbone twist 8. Sideway swings 9. Arm lock 10. Wrist rotation, fisting, wrist stretch-up& down 11. Shoulder stretch: back 12. Neck half rotation: front & back 13. Tadasan with 4 direction movement