Yoga introduces a mindfulness to stretching so that you pay attention to your alignment and how the positions really feel in your body.
Some days, it’s just not possible to put in a full hour of yoga. But most days will allow for this 10- to-15-minute to stretching yoga on the back, hamstrings, and hips. Think of this sequence as a maintenance plan that will keep you running smoothly until you have time for a full tune-up.
1. Downward Dog
A yogi favorite, this pose focuses on hip and shoulder mobility, while stretching your hamstrings, lats (muscles in your mid-back) and deltoids (muscles in your shoulders).
How to: Start in plank position with shoulders directly over wrists (a). Push your hips up toward the ceiling so you form a triangle with your body. Keep your head between your arms and straighten your legs as much as possible (b). Reach your heels toward the ground and spread your fingers, so your bodyweight gets distributed evenly through the hands and feet.
2. Side Oblique Stretch
You will lengthen through the side of your body as you stretch your lats, hips and obliques.
How to: Stand with feet a little wider than hip-distance apart (a). As you lift one arm overhead with your palm facing inward, reach and lean toward the opposite side of the arm raised (b). Hold for eight seconds, then switch sides.
3. Crescent Pose
Find length and balance as you engage your abs, hip flexors and chest with this high lunge.
How to: Stand with your feet staggered: one in front and one behind you (a). Bend your front knee to create a 90-degree angle. Keep your back leg straight behind you (b). Lift your arms up in the air by your ears, palms facing inward. Lift your chest up, slightly arching your back as you press your back hip forward (c). If possible, lower your lunge as you exhale. Hold for eight seconds, then switch sides.
4. Child’s Pose
Take it from Daily Burn’s Becca Pace: This stretching yoga is probably one of the most calming postures, and works well for recovery, too. You will stretch the low back, lats and shoulders.
How to: From your hands and knees, push your hips back until your butt rests on your heels. (Knees slightly wider than hips.) Keep your arms straight out in front of you and look at the floor.
5. Single Leg Stretch
If you are like most adults, you need a little more flexibility in your hamstrings. Bonus benefit: You will also work your core.
How to: Lie on your back and lift legs toward the ceiling (a). Lower one leg toward the floor as you pull the other leg toward your face (b). Hold the back of your raised leg (calf or higher) and lift your shoulders off the mat (c). Keep legs as straight as possible and toes pointed. Hold, then switch sides.
7. Triangle Pose
This standing pose stretches your hips, hamstrings, calves, chest, shoulders and your spine. It’s also great for strengthening your knees, quads, and ankles.
How to do it: Stand over the long side of your mat. Raise your arms parallel to the floor and keep your palms facing down. Face your right foot and angle it to the front of your mat. The left foot should be at a 90-degree angle to the right. Both heels are in line with each other. Take a deep breath in as you face the right leg. Exhale and extend your torso over your right leg, bending from the hip joint. Rotate your torso to the left and rest your right hand on your right shin, ankle or the floor on the outside of your right foot. Reach your left arm toward the ceiling and make sure that both shoulders are in one line. Keep your head in a neutral position by softly gazing up at your left hand. Repeat on the other side.
Wake up your muscles, relieve tension throughout the body and make you feel oh-so-good!
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