Stretch It Out

If you need some help with cool down stretches and/or in between workout day stretches, try the below series:

Monday, January 30, 2012

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.