In this beginner yoga sequence, we increase flexibility in muscles throughout the body and get to know some of the basic yoga poses.
Category - Flexibility
The flexibility sequences are focused primarily on static stretching plus some dynamic movement and relaxation techniques. The objectives are to increase flexibility, improve range of motion, reduce tension and alleviate pain.
In this sequence, we'll focus on the calves, hamstrings, spine, lats and shoulders. It's great for relieving upper and lower back pain.
This sequence focuses on spinal extension. Backbends counteract the rounding-forward seated position so prevalent in ten modern workplace.
This sequence combines standing, seated and reclining twists. Move mindfully through the poses, taking care not to over-rotate your spine.
Sidebends stretch muscles throughout the body, improve spinal mobility and alleviate pain in the lower back, shoulders and neck.
Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: "Spend as much time in a lunge as you can."
In this routine, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyasa yoga classes.
This sequence includes some more advanced backbends. Please be cautious, taking the modified version of any pose that feels out of reach.
In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.
In yoga, forward bends are how we stretch the ankles, calves and hamstrings but please take care to modify if you have lower back issues.
This sequence combines twists and sidebends to stretch muscles throughout the body. Make sure that you are warmed up before you start.
If tight hips are an issue for you, cycle through multiple different hip-opening sequences so that you don't get stuck in repeating patterns.
In this sequence we open up the hip flexors, stretch the chest and activate the glutes, in preparation for one of the deepest yoga backbends.
Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park.
In this sequence, we flow through Sun Salutation A + B, Lunge Salute and a hip-opening Sun Salutation to stretch muscles throughout the body.