September 29th - Yoga-Inspired Stretch

Sunday Stretch

1 ROUND •
13 MOVES •
15 WELLBEING MINUTES
Picture of Workout

DIAPHRAGMATIC BREATHING

- Place one hand on your upper chest and one hand on your abdomen.
- Breathe in slowly through your nose, letting the air in deeply, towards your lower belly.
- Breathe through the belly so that the hand on your chest remains still, while the one on your belly rises.
- Tighten your abdominal muscles and let them fall inward as you exhale.
- Repeat for 60 sec.

CAT COW

- Inhale, tilt your pelvis back and look toward the ceiling.
- Exhale, tuck your tailbone. Draw your navel towards your spine. Allow the spine to round, bringing your chin towards your chest.
- Repeat the cat cow movement following your breath for one minute.

NECK STRETCH

- Use your right hand to bring your right ear towards your right shoulder. Hold this position for 30 sec.
- Repeat on the left for 30 sec.

CHILD'S POSE TO DOWNWARD DOG

- Sit the buttocks back towards the heels as you reach the arms forward.
- Come to an all fours position.
- Press the hands and feet down as you lift the hip up and take the legs back. Straighten the elbows and the knees.
- Hold for one breath. Note: Your heels can be off the floor
- Bend the knees and return child's pose.

SIDE-LYING OPEN THE BOOK - LEFT

- Bring the left palm apart, following the hand with the eyes. Pause and hold for one breath.
- Return to start. Repeat this movement for 45 sec.

SIDE-LYING OPEN THE BOOK - RIGHT

- Bring the left palm apart, following the hand with the eyes. Pause and hold for one breath.
- Return to start. Repeat this movement for 45 sec.

SEATED SIDE BENDS

- Anchor the left hip down as you bring the arm to the right. Pause and hold for one breath.
- Return to the center and repeat on the left.
- Repeat this alternating pattern for 60 sec.

DOWNWARD-FACING CHEST & SHOULDER STRETCH

- Use a towel to join your hands behind your back.
- Hinge forward to place the forehead on the floor.
- Exhale, bring the arms up towards the head side.
- Inhale, extend the arms back.
- Repeat this inhale and extend, exhale and arms forward pattern for 30s.

SUPINE FIGURE FOUR

- Cross left leg over right thigh.
- Hold the right thigh with both hands.
- Gently press the left knee away from the body and lift right thigh.
- Hold this position for 45 sec.
- Repeat on the left, holding for 45 sec.

SUPINE KNEE TO CHEST

- Straighten the bottom leg.
- On the exhalations, gently bring the bent leg closer to the torso.
- Repeat this pattern of exhaling and deepening the bend for 60s, alternating legs.

SUPINE TWIST - LEFT

- With arms extended out at shoulder height, bring both bent legs to the left and look towards the right.
- Hold for 60 sec.
Note: if looking in the opposite direction is uncomfortable, look straight up towards the ceiling

SUPINE TWIST - RIGHT

- With arms extended out at shoulder height, bring both bent legs to the right and look towards the left.
- Hold for 60 sec.
Note: if looking in the opposite direction is uncomfortable, look straight up towards the ceiling

LEGS UP THE WALL

- Sit with your side near the wall, with knees bent and heels drawn in towards the hips.
- Swing your legs up the wall as you lie flat on your back.
- Straighten the legs.
- Extend the arms away from the body with the palms facing up.
- Hold this position for 2 min.
Note: if the hamstrings are tight, move the hips further away from the wall until there is no strain

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