1. IAF STRETCHING

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