620x349_Fitness W3_3

SQUAD: BONUS FLEXIBILITY & MOBILITY

Friday, October 26, 2018, In Fitness by

This short workout is inspired by some of the most popular yoga poses to open up many areas of the body that we often neglect, such as the hips and upper back. Working on these areas will improve your flexibility and mobility to help you get the most out of your training.

As you move through this sequence it’s important to focus on your breathing. Each deep inhale and exhale can energize the pose and help you form a deeper mind-body connection. Incorporating breath also helps to control your movements as the muscles work in greater coordination with the nervous system.

WARM UP

Child’s Pose
8 breaths

Starting on your hands and knees, spread your knees wide apart while keeping your big toes touching. Rest your buttocks on your heels, sit up straight and lengthen your spine up through the crown of your head. On an exhalation, bow forward placing your torso between your thighs. Allow your chest to rest on top of your thighs and your forehead on the floor. Extend your arms with palms facing down. In this position, work on centering your breath and turning your awareness inward.

Cat and Cow
8 breaths

On your hands and knees, stack your shoulders over your wrists and make sure your knees are in line with your hips. Begin in a neutral spine position with your back flat and abs engaged. On an exhalation, round your spine up towards the ceiling and tuck your chin towards your chest in a cat-like shape. On an inhalation, arch your back, let your belly relax and lift your head and tailbone in the cow position. Continue to flow between both positions, connecting your breath to each movement.

Down Dog
5-8 breaths

Starting on your hands and knees, align your wrists under your shoulders and your knees under your hips. Spread your fingers wide and press firmly into the mat through the four corners of your palms. On an exhalation, tuck your toes and lift your knees off the floor. Reach your pelvis up towards the ceiling and gently straighten your legs without locking your knees. Press the floor away from you as you lift through your pelvis, lengthen your spine and sink your heels toward the floor.

SEQUENCE 1
Repeat 4 times, right and left

Crescent Lunge
1-3 breaths

From Down Dog, step your right foot between your hands. Stay on the ball on the back foot and stack the right knee over the right heel. Raise your upper body and reach your arms over your head, keeping your shoulders down away from your ears.

Warrior II
1-3 breaths

From Crescent Lunge, place your back heel on the floor and turn the foot to a 45-degree angle. Lift through the arches of both feet while rooting down through your ankles. Place your arms at shoulder height, parallel to the floor with palms facing down. On an exhalation, bend your front knee and sink your hips low.

Down Dog
1-3 breaths

Return to your Down Dog position. Spread your fingers wide and press firmly into the mat through the four corners of your palms. Reach your pelvis up towards the ceiling and gently straighten your legs without locking your knees. Press the floor away from you as you lift through your pelvis, lengthen your spine and sink your heels toward the floor.

SEQUENCE 2

Eagle Pose
5-8 breaths each side

From a standing position with your arms at your sides at the top of your mat, bend your knees, balance on your left foot and cross your right thigh over your left. Hook the top of your right foot behind your left calf OR rest your toes gently on the floor. Drop your right arm under your left, bend your elbows and raise your forearms perpendicular to the floor. Wrap your arms and hands and aim to press your palms together. Lift your elbows in line with your chin, draw your shoulder blades down, square your hips to the front wall and draw your belly in and up.

Tree Pose
5-8 breaths each side

From a standing position with your arms at your sides, shift your weight onto your left foot. Bend your right knee and clasp your inner ankle. Use your hand to draw your right foot to your inner left thigh or calf, careful not to rest your foot against your knee. Adjust your hips so they are aligned and lengthen your tailbone towards the floor. Rest your hands on your hips or in prayer position with palms together at your chest. Fix your gaze on a point in front of you.

Supine Bridge
5-8 breaths

Lying on your back, bend both knees and place your feet flat on the floor at hip-width distance. With your arms alongside your body, palms facing down, your fingertips should be lightly touching your heels. On an inhalation, press your feet into the floor and lift your hips. Gently squeeze your knees together to keep them at hip-width distance, engage the legs and buttocks and press down into the shoulders to lift your hips higher.

Half Pigeon
5-8 breaths each side

Starting from Down Dog, place your right knee behind your right wrist and your right ankle in front of your left hip. The more your lower leg is parallel with the front of your mat, the more intense the stretch. Slide your left leg back behind your body, straighten your knee and point your toes with your heel facing up. Align your hips square to the front of the room and place a block or rolled up towel under your right buttock for support to keep your hips level. On an inhalation, lift your upper body and lengthen your spine, then gently walk your hands forward to lower your body to the floor.

COOL DOWN

Supine Twist
5-8 breaths each side

Lie on your back with your knees bent and your feet flat on the floor. On an exhalation, draw your right knee to your chest, extend your left leg along the floor and your right arm out to the side. With your left hand resting on your right knee and both shoulder blades pressing into the floor, turn your head to the right and on an exhalation allow the force of gravity to drop your right knee across your body to the floor.

Corpse Pose
2-5 minutes

Lie on your back with your legs straight and arms at your sides. Rest your hands away from your body with your palms facing up. Drop your feet open, close your eyes and allow your body to feel heavy on the ground. Working from the soles of your feet to the crown of your head, consciously relax every muscle in your body while inviting peace and silence into your mind.

 

What do you think?