An introductory guide starting within comfortable limits for those who feel stiff and unconfident. It values the idea of staying within a pleasant range rather than stretching until it hurts. Gradually noticing changes becomes the power to continue. It proceeds from a viewpoint of being glad of 'how far I reached' rather than 'what I can't do'. Enjoy the changes and nurture your body slowly.

Recommended for: Those self-conscious about stiffness.

- Guidelines for stretch intensity

- Timing of breath

- Order of areas to loosen

- Making short sessions a habit

- Common stumbling blocks

- How to record changes

* A digital PDF guide with general self-care information; not a substitute for medical care, diagnosis or treatment. If you have health concerns, don't push yourself and consult a professional.