Flexibility 15

FLEXIBILITY 15

Beginner Stretch

| |

In this beginner yoga sequence, we increase flexibility in muscles throughout the body and get to know some of the basic yoga poses.

Calves + Hamstrings

| |

In this sequence, we’ll focus on the calves, hamstrings, spine, lats and shoulders. It’s great for relieving upper and lower back pain.

Beginner Backbends

| |

This sequence focuses on spinal extension. Backbends counteract the rounding-forward seated position so prevalent in the modern workplace.

Beginner Twists

| |

This sequence combines standing, seated and reclining twists. Move mindfully through the poses, taking care not to over-rotate your spine.

Hip Openers I

| |

Legendary CrossFit trainer and physical therapist, Kelly Starrett, advises athletes to: “Spend as much time in a lunge as you can.”

Beginner Sidebends

| |

Sidebends stretch muscles throughout the body, improve spinal mobility and alleviate pain in the lower back, shoulders and neck.

Sun Salutations

| |

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.

Deeper Backbends

| |

This sequence includes some more advanced backbends. Please be cautious, taking the modified version of any pose that feels out of reach.

Hip Openers II

| |

In this sequence, we flow through some deeper hip openers—Lizard, Half Frog and Reclining Butterfly. It sounds like a trip to the zoo.

More Hamstrings

| |

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.

Twist + Bend

| |

This sequence combines twists and sidebends to stretch muscles throughout the body. Make sure that you are warmed up before you start.

Hip Openers III

| |

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.

Wheel Prep

| |

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.

Quads + Hips

| |

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.

Full Body Flexibility

| |

In this sequence, we flow through Sun Salutation A + B, Lunge Salute and a hip-opening Sun Salutation to stretch muscles throughout the body.