Category Archives : Stretches

Spinal twist

Sit in a chair keeping posture upright to lengthen the spine Hips remain square and feet point forward Turn upper body to the right and place your right hand on back of chair. Deepen the twist by looking over the right shoulder. Hold stretch 8 to 10 breaths, come back to center then repeat on […]

Neck rolls

Sit up straight in a chair or on the floor Look up toward ceiling, keeping neck long, and hold for five breaths Bring left ear to left shoulder and hold for five breaths Roll head down to your chest and hold for five breaths Roll head to the right and hold for five breaths Repeat […]

Cobra pose

Lie on the floor or yoga mat facedown with thighs, shins and the tops of your feet pressing firmly into the floor Hands are placed under the shoulders, elbows tucked in and pointing toward feet Inhale and lift chest by pushing hands firmly into the mat and straightening your arms Press shoulder blades together and […]

Side bend

Stand with feet together and reach arms overhead with palms together As you inhale bend your body to the right pressing hips to the left Lengthen the body making sure not to cave either forward or back Hold for a count of 5 then move back to center, and stretch to the left Stretch 5 […]

Runners Lunge

Come to plank Bring left foot up and around and to the outside of your left hand Hold this stretch for 5-10 seconds, then bring left foot back into plank position Repeat the same movement on the right side. Perform 10 reps on each leg

Tricep Stretch

1. Stand straight up with your legs shoulder width apart 2. Bend your left arm at the elbow and touch the top of your shoulder blade with your fingers 3. Reach over the top of your head with your right arm and grasp your left elbow 4. Gently pull with you right arm to increase […]

S-T-R-E-T-C-H of the Month Active Pigeon

Target: The Piriformis (a deep gluteal muscle) Begin in a full push-up position, palms aligned under shoulders. Place left knee on the floor near shoulder with left heel by right hip. Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown). Keep chest lifted to […]

Glute Stretch

Position your feet shoulder width apart. With your arms extended and in front of you, lower your body by bending at the knees and raise back up. Repeat this 10 times. For a more advanced stretch, stand with your feet shoulder width apart and your arms extended in front of you. Now cross your right […]

Cat Cow Stretch

Start on all fours with the spine and neck in a neutral position. The back should be flat like a tabletop. Eyes should look straight down to the ground. Inhale, drop the belly down and slowly lift the neck and head up. This is the cow half of the pose—picture a cow’s swayed back with […]

Air Squats

Air squats warm up your lower body nicely. Stand with your legs shoulder-width apart and arms at your side. Slowly lower your glutes (buttocks) toward the ground as you lift your arms in front of you to shoulder level, aim to keep your knees in line with your feet. As you squat, keep a neutral spine and lift […]