Yoga is all about lengthening and strengthening the muscles. This leads to greater flexibility and improved strength throughout the body. Improved flexibility leads to many benefits including improved balance, preventing injuries, and enhanced focus.
The following sequence will help you get long and lean. These poses are perfect for stretching those tight areas while enhancing your core.Be sure to perform this sequence on both sides of the body and at least 3 times a week for the greatest benefit
See the sequence below and be sure to pass this along to all of your friends who could use a good flexibility routine
Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into the classic upside-down-V shape called Downward Facing Dog.
Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
Breathe deeply for five breaths.
Reverse Warrior
From Rotated Side Angle Prayer, inhale to lift the torso up. With an exhale, gently arch back and lower your left hand down, resting it on the back of your left leg.
Raise your right arm overhead, feeling the stretch through the right side of your body. Continue to lower your hips, pressing your front knee forward so it’s directly over your right ankle.
Remain here for five complete breaths.
Open Lizard
From Wide-Legged Forward Bend C, exhale to release your hands to the floor. Inhale to bend your right knee, and turn your torso to face it.
Rest your hands at the front of your mat, and exhale as you lower your right knee toward the floor, resting on the outside edge of your right foot.
Gaze up toward the ceiling to increase the stretch, holding for five breaths.
Half Wheel
image source: yoga.com
From Seated Spinal Twist, inhale to bring your torso back to center. Exhale to lie on your back.
Bend your knees, and place your feet flat on the floor. Walk your heels as close as you can to your tush, and turn your heels out slightly, so the outside edges of your feet are parallel with the outside edges of your mat.
Lift your hips up, and place your hands on either side of your lower back. Rock your weight from side to side, so you can pull your shoulder blades closer together.
Stay here for five deep breaths, actively pressing your feet into the floor to lift your hips up and increase the stretch in your torso and neck.
Gently lower your bum back to the ground, and hug your knees into your chest.
Work your way back to Down Dog, and repeat this sequence on your left side before coming into Savasana.
Savasana
Lie on your back, and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with your palms facing up.
Bring about 15 to 20 inches between your feet, allowing your feet to fall open with your toes pointing out. Actively shrug your shoulders and shoulder blades down toward your hips. Lengthen through your spine as much as possible, and try to press the small of your back into the floor.
After you’ve found a comfortable position, enjoy the stillness for five to 10 minutes.
