Equipment Required
Yoga Mat
Yoga Block (Optional)
Exercise 1/17
Stand, Eyes Closed (1:00)
Tips:
- Breathe deeply in through the nose and out through the mouth
Exercise 2/17
10 Reach to Sky - Inhale, Forward Fold - Exhale
Tips:
- Roll forward towards the ball of foot and lift the tailbone to the sky
Exercise 3/17
10 Plank to DownDog
Tips:
- Push away from the floor with palms
- Tuck the hips under during plank and press the heels down during downdog
Exercise 4/17
8 DownDog March
Tips:
- Take this slow as you find the balance, then you can increase speed slightly
Exercise 5/17
Single Leg DownDog (0:30)
Tips:
- Ensure lifted leg does not rotate outwards
- Hold for 30 seconds per side
Exercise 6/17
6 Single Leg DownDog w/Hip Circles
Tips:
- Push away from floor with palms and press heel into the floor
- 6 per side
Exercise 7/17
Pigeon Pose (2:00)
Tips:
- You may place a yoga block under the glute for support, if needed
- Hold for 2 minutes per side
Exercise 8/17
Table Top (0:20)
Tips:
- Tuck hips under and push away from floor
- Keep neck long, not allowing it to droop
- Hold for 20 seconds
Exercise 9/17
8 Table Top With Hip Circles
Tips:
- Use Block on Back if Necessary
- 8 reps per side
Exercise 10/17
Balancing Table Top, AKA Birddog (0:20)
Tips:
- Keep back leg from rotating outwards
- Keep this movement active, reaching with fingertips and heel in opposite directions and keeping the spine lengthened
- Hold for 20 seconds per side
Exercise 11/17
Half Kneeling Soleus Stretch (0:45)
Tips:
- Ease into this stretch!
- Hold for 45 seconds per side
Exercise 12/17
Vajrasana, Eyes Closed, Toes Tucked
Tips:
- Perform for 5 slow breaths
Exercise 13/17
Wall Single Leg Calf Stretch (0:45)
Tips:
- Hold for 45 seconds per side
Exercise 14/17
8 Supine Alternating Knee Hug
Tips:
- Keep the leg on the floor straight and breathe, relaxing the hip flexor as you pull the knee into the belly
- Perform 8 reps per leg
Exercise 15/17
Supine Peroneal Stretch (0:30)
Tips:
- Hold for 30 seconds each
Exercise 16/17
Happy Baby Pose (1minute)
Tips:
- Rock side to side gently. This one should feel great for the lower back!
Exercise 17/17
Shavasana (3:00)
Tips:
- Breathe deeply and intentionally, imagining oxygen being delivered to all of your tissues, bringing rejuvenation to your body.
- Continue for 3 minutes