This simple sequence of postures stretches the hamstrings, quads, lower back and hips. It’s the perfect way to follow-up a run, bike or other workout. Take 10-15 deep breaths through the nose in each pose. The inhale creates space and length while the exhale takes you deeper into the stretch.
Start in downward-dog:
- Start on all fours
- Lift the knees as you press equally into the hands, bringing the body into an inverted V position
- Press your chest gently toward the thighs and let the head relax
- Bend the knees if it’s difficult to press your chest back.
- Rock from heel to heel loosening up the hamstrings.
Step one foot forward between the hands and release the back knee down into a low lunge:
- Ease the hips forward to stretch the hip flexor of the back leg
- Lengthen the spine and rest softly on the fingertips
Reach your arms up to the sky:
- Press into the front foot so that you don’t collapse your weight forward
- Reach up through the arms, spreading the fingers and drawing the arms slightly behind the ears
- Lift from the heart as the hips ease toward the earth
Place the fingertips alongside the front foot and straighten the front leg into half-splits:
- Align the hips over the back knee
- Place the hands under the shoulders and lengthen the spine
- Pull the front toes toward you and gently engage the quad of the front leg
- Fold over the front leg without rounding the spine, lengthening forward from the heart
End with Pigeon Pose:
- Step the foot across the mat and rest the shin down onto the earth
- Lift up onto the fingertips and square the hips toward the earth
- Lengthen the spine and lift the heart while softening the shoulders away from the ears
For the last five breaths, fold forward over the front leg:
- Skip pigeon pose if it is uncomfortable on the front knee
Leave a Reply
You must be logged in to post a comment.