15 Min/Day | Instant Access

Double Your Flexibility in the Next 4 Weeks

Unlock Your Hips,
Hamstrings, and Spine

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How flexible do you
want to become?

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Top Benefits You’ll Experience

Improve Your Posture

Deep stretching can help fix your tech neck, hunched shoulders, and sway back created from hours on a phone and computer each day. You'll stand up tall, with confidence, and move with better biomechanics.

Lower Your Risk
of Injury

Once you regain basic range of motion (bROM), you can  walk, run, sit, and lift heavy objects with better form. When you move the way your body intended, your risk of injury drops massively.

Reduce Joint Pain

Stretching increases circulation, clears inflammation, and lubricates your joints. You’ve heard that movement is medicine, and for back, knee, and hip pain, stretching can have therapeutic, long-lasting effects.

Improve Your Sleep

Muscle cramps, body aches, and restless legs can make it challenging to get restorative, healing sleep. Deep stretching, especially when done right before bed, calms your nerves, reduces muscle tension and has been reported to improve both the length and quality of sleep.

Feel Like a Younger You

When you imagine an older person, you probably think of an old man shuffling across the room or rocking with momentum just to get up from a chair. Age and lost mobility often go together, but it doesn’t have to be that way. Most people are unaware that massive flexibility gains are available well into later life.

Enjoy an Active Lifestyle

From holidays and hiking to long car trips and city tours, almost everything you love to do is more enjoyable when your body is mobile and free from tension and pain. Structured stretching can give you a body that feels free and able to enjoy the life you love.

Improve Your Love Life

Tight hips and a stiff back are awkward in bed and a common complaint among students seeking help. You already know that a limber body will help you enjoy an active life in public, but you should know it will help your love life, too.

Why Are We So Stiff?

Most students I work with today are frustrated because they've lost their basic range of motion, such as the ability to bend forward at the hips, squat down deeply, and clasp their hands behind their back.

By the time most people reach adulthood, not only have they stopped playing like a kid, they’ve lost the functional flexibility required to squat and lift a box or a child from the floor, hang from monkey bars, cross their legs while sitting on the floor, and move freely in their favorite sports.

The good news is you can regain your lost flexibility (and often much, much more), and the benefits you’ll experience go way beyond the yoga mat. Here’s why flexibility matters:

My name is Lucas Rockwood, and I’m now a yoga teacher and teacher trainer, but I used to be a stiff office worker who couldn’t even touch his toes—not by a long shot. I tried yoga classes, at-home videos, and read a half-dozen human anatomy books, but nothing worked. Every day, I suffered through typical stretching exercises, convincing myself it was worth it, but I wasn’t getting results.

Did You Know...

  • Most yoga poses demonstrate rather than develop flexibility
  • A whopping 50 percent of your flexibility gains come from your nervous system, not your muscles
  • Many flexible yoga teachers train for flexibility at home with a completely different approach than they teach in class
  • Most stretching exercises you know are warm-ups, not flexibility practices
  • Nutrition plays a huge role in your body’s response to stretching
  • There is overwhelming evidence around which practices are truly effective for increasing your range of motion—yet most people are unaware

When you’re stiff, it feels like you’re trapped in your own body. Since you’re reading this today, maybe you can relate to that stuck feeling in yoga, during the other physical activities you love, or even when you’re simply trying to sit cross-legged on the floor.

Before I discovered the Science of Stretching®, I had the mobility of someone in his seventies (yet I was in my early twenties). People tend to get stiffer as they age, obviously, but I couldn’t imagine losing any more mobility, so I became determined to find a solution.

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The good news is you can regain your lost flexibility (and often much, much more), and the benefits you’ll experience go way beyond the yoga mat. Here’s why flexibility matters:
See more

Discover

What Does
“Double Your Flexibility” Mean?

In stretching terms, “doubling” actually means “halving” the difference between your current range of motion with functional targets. Remember, your goal is functional range of motion, not contortion or tricks, so a doubling is very attainable.

In the first photo I am palming the floor in a forward bend. Try this pose, and measure how far you are from this goal. Within 30 days, you should be able to halve that, aka double your range.

In the second photo, I’m sandwiching my legs in Double Pigeon. Try it and measure the gap between your knees. Within 30 days, you can expect to cut that distance in half, aka double your range in this pose.

  • In the first photo I am palming the floor in a forward bend. Try this pose, and measure how far you are from this goal. Within 30 days, you should be able to half that, aka double your range.
  • In the second photo, I’m sandwiching my legs in double pigeon. Measure the gap between your knees today, and within 30 days, you can expect to cut that distance in half, aka double your range in this pose.

My “Stiff Office Guy” Story

I remember going to a crowded party in New York City in 2002. There were no chairs left so my friend suggested we sit on the floor—and why not? Sitting on the floor is a perfectly normal human thing to do, except that, like most people, I had not sat on the floor since elementary school.

This is where it got ridiculous.

The girl I was with was an avid yoga student, so she flipped one leg on top of the other sitting in Lotus position as if it were the easiest thing in the world. But me? My hips were so tight, I couldn’t sit on the ground without my knees bent up to my chest and my back curled up like Quasimodo.

After 10 minutes, I was literally sweating in discomfort, red-faced, and embarrassed. It was so obvious I was suffering that a
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After 10 minutes, I was literally sweating in discomfort, red-faced, and embarrassed. It was so obvious I was suffering that a guy sitting nearby started teasing me about my tight hips. It sounds like a small thing, but it was a moment of truth for me. I realized I had let myself go, and I needed to do something about it.

I was 23 with the flexibility of a 73-year-old, and my stiffness was affecting my life. That night, I did some ad hoc self-tests at home to see just how stiff I was. I started by checking my profile in the mirror, and right away noticed my standing posture was horrible. I had lower back pain while driving, sitting on airplanes, and at work in my office chair—I constantly had to get up and walk around to work out the kinks in my neck. I was not fit by any means, but I did go to the gym and work out. All I did was ride an elliptical and lift on some weight machines, but I was still getting minor injuries.

When I bent forward, my hands reached just halfway down my shins; I couldn’t reach my ankles, much less my toes. Backbends were out of the question, and my hips felt like two big blocks of ice. All that aside, I knew that there had to be a way to fix this. I knew this was a soft tissue problem, not a bone problem, so I set out on a mission to find a solution.

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It’s Not Too Late

Ask yourself, “What if first thing in the morning, I could bend over and put the palms of my hands flat on the floor in a forward bend?”

What if you could sit cross-legged with no back support for an hour in the middle of a room without any discomfort? What if you could twist 180 degrees, do a full backbend with your arms straight, and clasp your hands behind your back in a shoulder stretch?

All of those movements sounded impossible to me during my flexibility crisis, but I now know that they are basic movements that can be relearned by anyone who is willing to set aside 15 minutes a day for flexibility training and add specific micronutrients to their diet to support their tissues. Proper flexibility training and proper nutrition are where you’ll find the biggest results.

Take a look at

Why Yoga Classes Often Fail

There’s a stereotype that yoga classes are all about flexibility, but that’s almost never the case. Most classes focus on strength, balance, breath, concentration, and the mind-body connection, with flexibility at the bottom of the list of priorities.

I didn’t know that, so I became a yoga maniac going to class every day. After weeks of practice, although I felt more calm, my balance was improving, and I was even losing weight; I was still as stiff as a board.

Then I met this weird guy named Anthony.

After six weeks, Anthony could lie flat against his shins in Forward Folds, cross his legs in Full Lotus, and go three times as deep as I could in Backbends. He lept from beginner to intermediate extremely quickly. Whatever he was doing was working; and what I was doing clearly wasn’t.

After two painful months of daily hot yoga torture, I finally plucked up the courage to invite Anthony for pizza after class. He reluctantly agreed, and although he didn’t eat anything, he did tell me three secrets to stretching flexibility that I later learned are true for almost everyone.

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Anyone Can Become 'Wow' Flexible

What most people would consider extreme flexibility—Splits, Full Lotus, Wheel Pose—is actually just natural basic range of motion (bROM). If you doubt this, spend an afternoon with any six-year-old kid and you’ll realize that we were all naturally flexible, we’ve just lost it.

The ‘wow’ factor shouldn’t be a wow at all. It should just be normal, but we’ve all let ourselves get to a ridiculous state of inflexibility, where basic tasks, such as bending over, involve stretching.

You Don’t Become Flexible Going to Yoga Classes

This was a real eye-opener for me. I used to think yoga was all about stretching and flexibility, but Anthony taught me that most yoga poses demonstrate rather than develop flexibility. “Yoga is a holistic health practice,” he told me. “If you’re stiff, you need to stretch!”

After struggling through daily yoga classes for two months, this was the last thing I wanted to hear, even though I knew it was true. Despite all my efforts, my flexibility had barely improved at all.

Pizza Makes You Stiff

Well, not just pizza, but nutrient-poor food in general. Anthony told me that while it’s possible to eat junk food and improve, if you want fast flexibility improvements, you need to eat better and focus on your micronutrients.

He made me a list of foods and supplements—most I had never heard of before and also wrote down a series of awkward yoga poses that he practiced for 15 minutes every night before bed.

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The Science of Stretching ®

15-min Daily Flexibility Program - Instant Access!

Special Offer Ends in...

Benefits

  • Fewer athletic injuries
  • Reduced body pains
  • Improved circulation
  • Travel in comfort
  • Improved sleep

How it Works

  • 5 days per week of practice x4 weeks (20 classes in total)
  • 15 minutes of daily practice recommended
  • Nutritional tips to help with flexibility
  • Weekly Q&A session (Lucas answers group questions)
  • 30 days of direct access to Lucas (via Instagram)
  • Lifetime access to the content

Special Offer Ends in...

Normal price: $99

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$59 discount priсe

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Added Extras

Free Bonus Materials

Stretches Pose Chart (PDF)

Print this out or simply access it from your phone or computer for a quick reference of your daily stretches. Many people find that after a while, they still use the videos, but sometimes they just grab this handy pose chart.

Format: Online PDF report

Warm-Up Stretches Video

From Moon Squats to Bow and Arrow, these stretches will warm up your ankles, knees, hips, and shoulders. These dynamic stretches are perfect before a run or other exercise. Follow Lucas in this easy, yet effective pre-workout you can do anywhere.

Format: mp4 streaming/download

30-Days of Direct Access to Lucas

You’ll get 30 days of unlimited access to ask Lucas questions about your personal practice via direct message on Instagram. Got a question about a specific pose? Need a modification or extra help? Just ask! He’ll get back to you, usually within 72 hours.

Format: Instagram direct messages

Yoga Breathing Audio Guide

Yogic breathing is extremely effective for waking you up, balancing your nervous system, or putting you to sleep—but most yoga breathing books and teachings are complicated. In this short audio guide, you’ll learn about ‘Water,’ ‘Whiskey,’ and ‘Coffee’ breath for taking control of your nervous system. No experience required, fast and safe to learn at home.

Format: mp3 streaming/download

100% Satisfaction
Guarantee

If, for any reason, you’re unhappy with this course, just email us for a full and prompt refund anytime within a year of purchase. We stand behind all our programs unconditionally because our customer success and happiness rates are so high. We’re responsive, reliable, and we’re here to help.

The Nervous System and Yoga Connection

Anthony developed his approach to supplemental flexibility training after seeing a series of doctors who attempted to treat a nerve condition, which sometimes caused his entire right side to go numb. It was a weird condition that no one could figure out.

The doctors were not able to cure the nerve problem, but along the way, Anthony was introduced to some of the very interesting nutrition research and movement practices for nervous system health.

I didn’t know this then, but as much as 50 percent of your flexibility is determined by your nervous system—not your muscles!

“Don’t get me wrong,” Anthony told me. “Yoga has done me more good than seven specialists’ treatments combined, so keep going to class. But if you want to improve your flexibility, do these extra stretches every night, skip the pizza, and try some of the nutritional supplements I wrote down for you.”

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“Don’t get me wrong,” Anthony told me. “Yoga has done me more good than seven specialists’ treatments combined, so keep
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My Life as a Yoga Guinea Pig

I followed Anthony’s flexibility training program exactly as he instructed. It really only takes 15 minutes per day, and you do it right before bed so it’s easy to fit into your schedule. I’m not saying it’s easy, these are some really challenging poses, the time goes by quickly and results are incredible. I began eating the water and nutrient-dense foods Anthony recommended, and I even started experimenting with some basic whole food supplements, things you can now find in any pharmacy (that wasn’t the case back then).

In less than 30 days, I added six inches onto my Forward Fold, slid my legs into Full Lotus for the first time (just barely), and even practiced Wheel pose with straight arms. In the office, people used to laugh at me when I bent over to pick a pen up off the ground. I was always “that stiff guy”, but using Anthony’s simple system, I doubled my stretching flexibility, and it felt amazing, like adding an extra room onto my house.

And it didn’t stop there.

Imagine waking up in the morning and being able to fold forward completely flat against your legs. What if your lower back was loose, limber, and pain-free all the time? What if your hips were open enough so you could sit on the floor with your legs crossed without any discomfort?

Flexible people sleep better, suffer from fewer injuries, build lean muscle more easily, dance better, and have higher self-esteem. Plus, bendy people are better at sports, and they’re even better in bed.

Here’s what I’ve learned.

There are two types of people: those who have always been limber and those who can’t even touch their toes without their hamstrings screaming out and their lower back igniting with pain. Since you’re reading this, I’m guessing you’re in the second category, like I was, but the good news is you can get back to your natural state.

When I started using this system, I noticed changes in a matter of days, and within a month, other people could see my body transforming. Within a year, I felt like I had an entirely new body. And the best part is, since 2007, I’ve now helped over 51,000 people double, triple, or even quadruple their flexibility using this same method.

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In less than 30 days, I added six inches onto my forward bend, slid my legs into full lotus for the first time (just barely), and even practiced Wheel pose with straight arms. In the office
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Why Nutrition Matters

There’s a reason why bodybuilders eat loads of protein and endurance athletes suck down sugary gels—it makes them better at their individual sports. Almost every movement practice in the world has a preferred diet, but the traditional yoga diet of bread, milk, beans, and rice is a total disaster for health and flexibility.

In an ideal world, it would be great if we all ate a perfectly balanced, micronutrient-dense diet and drank spring water loaded with minerals. But we don’t. Micronutrient deficiencies are more common than not since the advent of mass agriculture because mass-produced food is synonymous with low micronutrient food.

Food today is grown for calories and taste, not nutrients. Earth’s soils are abused to the edge of infertility, and the result is that we have an abundance of foods that are loaded with calories but light on micronutrients. I’m talking about vitamins, minerals, phytonutrients, enzymes, and all kinds of other compounds we’ve yet to discover or fully understand.

For yoga students, the micronutrients are what really matters.

These micro or ‘small’ nutrients are essential for the health of your body’s connective tissues. Sulfur, magnesium, vitamin C, and essential fats, for example, are crucial for soft tissue health. Flexibility training is subtle energy work and highly demanding on your body. A protein shake or an energy gel is not ideal for yoga students. Green juice, sulfur-rich vegetables, omega-3s, vitamin C laden fruits… these are the foods of yoga students.

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Food today is grown for calories and taste, not nutrients. Earth’s soils are abused to the edge of infertility, and the result is that we have an abundance of foods that are loaded with calories but
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Passive Stretches
+ Time Under Passive Tension

When I first started stretching, I wish someone had told me that muscles stretch best when they are relaxed. It seems obvious now, but I’d never thought it through. This concept is essential if you’re serious about increasing your flexibility, so I’ll say that again: muscles stretch best when relaxed. This means when you’re in the middle of a dynamic movement, whether running or doing Warrior I, it’s very unlikely your soft tissues will lengthen. It can happen, but it’s a very slow process and much less effective than when you’re completely relaxed. The Science of Stretching® involves long-hold, timed poses in a completely passive position. Here’s why this matters.

If you’re looking to transform shortened tissues (tight hamstrings, locked up hips, stiff shoulders), your flexibility training must include passive, long-hold stretches with appropriate breathing to turn off your nervous system’s stretch reflex. We want your body like a wet noodle. You want to turn on your parasympathetic nervous system, and then gently lengthen your soft tissues.

This is so effective that within five minutes, you’ll see and feel a dramatic difference in your range of motion from your first session. Within a week, you’ll have made lasting changes, and within 30 days, your body will look and feel noticeably different in a variety of poses.

Here are the fundamentals of the Science of Stretching®:

  • Long-hold poses are essential to turn off your stretch reflex and gently lengthen your soft tissues while disengaged
  • Nose-to-mouth breathing with a 1:1 or 1:2 ratio down-regulates your nervous system and allows your body to soften
  • Flexibility training should be done after any other type of exercise and ideally, before bed because you never want to loosen joints before a workout
  • You must ‘meet or beat’ your passive stretch hold times daily to incite change, otherwise your body will naturally come out of poses before any lengthening happens

My most successful students practice for 15 minutes a day, right before bed. All you need is enough space to roll out a mat, a stopwatch (use your phone), and you’re ready to go. There is nothing magical or mystical about this practice, so if you want to stretch while you listen to music or watch your favorite show, go right ahead.

NOTE: Science of Stretching® has nothing in common with warm-up stretches, dynamic or ballistic stretching you probably learned in physical education class as a kid. This is intense, measured flexibility training that targets specific areas of the body, and you’ll immediately feel the difference.

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If you’re looking to transform shortened tissues (tight hamstrings, locked up hips, stiff shoulders), your flexibility training must include passive, long-hold stretches with appropriate breathing
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Just 15-Min Per Day

Your 5-Day Schedule

All-Levels Class - Beginners Welcome

  • Day 1: Hamstrings
  • Day 2: Hips
  • Day 3: Shoulders
  • Day 4: Back
  • Day 5: Wrists / Twists / Ankles

WHAT OUR STUDENTS SAY

Student Reviews

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Frequently Asked Questions

Yes, anyone can train for basic range of motion when they use a proper training protocol. I was a stiff office guy myself and used this approach to unlock my hamstrings, hips, spine, and shoulders.

We have students with back pain, knee problems, and even chronic conditions. Most poses are presented with 2-4 different modifications for all levels. You’ll certainly need to modify some postures, but don’t let that stop you.

More than half our students are in the second half of life. Unlike muscle mass, which has very real limitations in the second half of life, flexibility gains can be achieved at any age.

You can find everything you need in your house. It’s helpful if you have a yoga mat, a block, and a strap, but if you don’t have these, it doesn't matter at all. Household items like a kitchen chair, coffee table, and belt (from your closet) work just fine.

Eisenhower’s “President’s Challenge” of 1956 included a sit-and-reach test for flexibility and 20-30 second holds were suggested intuitively by coaches and physical education teachers. It typically takes at least 20-30 seconds to overcome your stretch reflex - often longer - so the intuition was not wrong but also not ideal. You’ll struggle to find anyone who has made big mobility gains through short-hold stretches. It’s just not very effective. In practice, longer continuous holds or combined short holds in sets are what deliver results as evidenced in dance, gymnastics, and martial arts for decades.

Yes, 15 minutes daily is the ideal flexibility hygiene routine. It’s possible to train for longer, and some students do, but we find people get the best results with a small, consistent commitment.

No, this is series of pre-recorded videos that you can watch whenever works best for you. We recommend following a video per day, for five days per week, over the course of four weeks. You will have lifetime access to the material and can re-watch any of the videos anytime.

Yes, both. After you sign up, you’ll get immediate access to the program now and forever. You can stream the videos or download them. It works on any device, phone or computer, iOS and Android.

I (Lucas0 do a weekly Q&A, so you can send me questions directly. You can also message me on Instagram. I’ve been teaching since 2003 and I work with students every day, so I’m here to help.

About me

I’m a yoga trainer, studio owner, podcaster, and corporate wellness trainer. When I started practicing yoga, I couldn’t touch my toes, but within a very short period of time, I completely transformed my body and my life.

One of the things that frustrates me is that, for the most part, the ‘how to’ teachings in yoga are horrible. Most yoga teachers do a great job of showing you how flexible they are, but they are lousy at explaining how they got there.

One of the things that frustrates me is that, for the most part, the ‘how to’ teachings in...

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How exactly did they get there?

Since I’m not naturally athletic or flexible, the question of "what is the best way to make progress?" has always been my focus. Over time, I’ve uncovered some very simple, yet powerful truths that I know will make a huge difference for you.

To date, I’ve trained more than 7,500 yoga teachers internationally. I have 2.5 million listens of my health and wellness podcast. I’ve spoken on the TEDx stage, I've written a six-part series for Yoga Journal, and I’ve been interviewed on more than 16 different radio and television programs. In the corporate space, I train for companies like Meta and Noom. I’m also a dad, a nutrition fanatic, and a serial entrepreneur with an obsession for learning.

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Get Started Now

The Science of Stretching® has been transformational for tens of thousands of students around the world, and it’s one of the most popular programs we teach. So if you’re feeling stuck in your practice and your flexibility, my suggestion is to simply get started. Clearly, what you’ve been doing up until now hasn’t worked, so it’s time to try a new approach.

Remember, all purchases come with a 100 percent money-back guarantee. This is only rewarding for us if you get results.

Since the video training part of this program is online streaming (or download), you will get access instantly. This means you can start on your 15-minute daily stretching program right away, this evening, no need to wait another day. Thank you for your interest in YOGABODY, and I look forward to helping you double your flexibility.

P.S. Some students get really ambitious and want to stretch for 30 or even 60 minutes a day. You can certainly do that, it’s helpful, but I’d encourage you to focus on the 15-minute-per-day commitment first. Stretching is most effective when done regularly rather than here and there for long sessions. Daily practice is where the magic lies. Time to roll out your mat!

Sign up Now

The Science of Stretching ®

15-min Daily Flexibility Program - Instant Access!

Special Offer Ends in...

Benefits

  • Fewer athletic injuries
  • Reduced body pains
  • Improved circulation
  • Travel in comfort
  • Improved sleep

How it Works

  • 5 days per week of practice x4 weeks (20 classes in total)
  • 15 minutes of daily practice recommended
  • Nutritional tips to help with flexibility
  • Weekly Q&A session (Lucas answers group questions)
  • 30 days of direct access to Lucas (via Instagram)
  • Lifetime access to the content

Special Offer Ends in...

Normal price: $99

SAVE 40%

$59 discount priсe

ADD TO CART

100% Satisfaction Guaranteed