Basic Stretch Routine

Whether you have been participating in the current 21 Day Yoga Challenge or not....Or whether you have a regular Yoga practice or not.  Stretching in between workouts is an excellent way to protect your muscles and joints.  Here is a a basic stretch routine you can do as either a cool down post workout or in between workouts:

  

Reclined Leg Stretch Series each leg

   Upper leg extended toward ceiling, with back body on the ground for 6 breaths
   Upper leg extended toward ceiling with head & upper back curling up into a sit up for  3 breaths
   Upper leg out to the side with back body on the ground for 6 breaths
   Upper leg across body with back body on the ground for 3 breaths

Lower Body Thread the Needle each leg for 6 breaths

Happy Baby for 6 breaths     

Upper Body Thread the Needle each arm for 6 breaths

Downward Facing Dog for 12 breaths

Pigeon Pose each leg for 6 breaths

Revolved Side Angle for 3 breaths each side

Half Splits Twist (IT Band Stretch) for 3 breaths each side
   From a Low Lunge Position w/back leg down and front leg straight (in half splits) place
   same hand as back leg down on mat between legs (aside upper, inside straight shin) & twist
   over straight leg.

Frog Pose Variation for 3 breaths each leg

Downward Facing Dog for 12 breaths

Standing Forward Bend for 12 breaths

Standing Forward Bend for 12 breaths
   Forward Fold Center/Right/Left
   Twist Right/Left
   Switch which leg is in front of crossed legs
   Forward Fold Center/Right/Left
   Twist Right/Left

Simple Heros Pose with Eagle Arms 6 breaths each arm   
   Right Under Left Arm, Pull Elbows up and hands out
   Left Under Right Arm, Pull Elbows up and hands out

Childs Pose for 12 breaths


Unfamiliar with some of these stretches?  E-mail me (cagib1@charter.net) and I will send you a WORD doc containing pictures of the poses.