Poison Ivy’s Flexibility Routine: Stretch Like a Seductress

Ivy doesn’t just bend.

She controls every inch like a vine deciding which building to swallow.

Flexible, yes. But the power comes from how she owns the range.

Ivy’s Movement Aesthetic

• Slow, deliberate transitions

• Extreme flexibility with visible strength
  Spinal waves, open hips, elongated lines

• Key principle: active flexibility > passive hanging

Active vs Passive Flexibility

• Passive: gravity yanks, you tolerate

• Active: muscles hold the end range

• Ivy is active. She chooses the shape and keeps it.

The Poison Ivy Flexibility Flow

Equipment: mat, strap/towel, yoga blocks/stacked pillows

Total time: ~45 minutes

Warm-Up: Wake the Vines (5 minutes)

• Cat-Cow × 10 slow

• Thread the Needle 30s/side

• Child’s Pose to Cobra × 8 gentle waves

• Hip circles × 10 each way

• Shoulder rolls × 20

1: Spinal Seduction (8 minutes)

1. Seated Forward Fold 2:00
   Hinge from hips, long spine; micro-bend knees if needed.
   

2. Seated Twist 1:00/side
   Grow tall first, then rotate from ribs.
   

3. Bridge with Chest Opener 1:00
   Interlace hands, widen collarbones.
   

4. Supported Thoracic Backbend 2:00
   Roll towel/block under mid-back; arms overhead; breathe.

Neck-friendly cue: Keep chin slightly tucked, gaze neutral.

Avoid dumping into cervical extension

2: Hip Liberation (8 minutes)

1. Pigeon Pose 2:00/side
   Front shin as comfortable; square hips; fold gradually.
   

2. Lizard Lunge 1:00/side
   Hands inside foot; option to drop back knee; lengthen through crown.
   

3. Frog Pose 2:00
   Knees wide, feet in line; support on blocks if hips hover.
   

3: Leg Lines & Splits Prep (8 minutes)

1. Reclined Hamstring Stretch 2:00/side
   Strap around midfoot; keep opposite thigh heavy.

   
   2. Standing Forward Fold 2:00
   Soften knees, tilt pelvis over femurs; release neck.
   

   3. Split Prep 2:00
   From lunge, slide front heel forward stopping before pain; blocks under hands.
   
   

4: Backbend Progression (6 minutes)

1. Cobra/Low Up-Dog 1:00
   Glutes on, ribs knitting down, shoulders away from ears.
   

2. Bow Pose 2×30s
   Kick into hands to open chest; keep throat long.
   

3. Wheel (optional)
   Only if shoulders/wrists are ready; lift with legs first, then open chest.
   

Cool-Down (5 minutes)

• Child’s Pose 2:00

• Supine Twist 1:00/side

• Savasana 1:00, slow breath out
  

  
  
  Try this pilates based stretch along with me