A gentle, yet challenging yoga practice is one that allows you to drop into your own body, listen, and be present with anything and everything that comes up, both physically and mentally. Learn yoga today which is a seated, grounding practice, within which poses are held for 3-5 minutes in order to bring mobility to the joints and ligaments. By practicing yoga, athletes are able to work deeper into the muscles to transform the way the body moves.
Pigeon Pose Variations
- Start on all fours with your hands slightly in front of your shoulders. Slide your right knee to your right wrist, so your right shin is on the floor perpendicular to your torso.
- Slowly slide your left leg behind you until the front of your left thigh is on the floor. Keep the toes of your right foot dorsiflexed (pointing toward your shin) as you lower into what will be an intense stretch through your right hip and buttocks.
- Hold for a few breaths, then exhale and lower your torso over your right inner thigh, stretching your arms forward.
- Hold the position for a minute, lift up and out of the pose, and repeat with your left leg forward.
- Lie with your legs straight behind you and the top of your feet pressed against the floor. Place your hands on the floor beneath the shoulders and spread your fingers wide.
- Keep your elbows tight against your sides. Inhale and push through your hands to straighten your arms and lift your chest off the ground, keeping your thighs and feet pressed against the ground.
- Keep your shoulders down and in (don’t let them creep up toward your ears), and focus on opening your chest and lifting through the sternum.
- Hold for 15 to 30 seconds, then release and lie flat on the floor.
- Start on your hands and knees, then place your forearms against the ground so your shoulders are directly above your wrists.
- Press your palms together, curl your toes underneath you, then lift your knees away from the floor. It’s OK to keep your heels lifted and knees slightly bent—in fact, if your lower back rounds, it’s best to keep the knees bent rather than trying to straighten them.
- Try to lengthen your tailbone and lift your hips toward the ceiling, drawing energy from your inner ankles through your inner legs into your groin. Actively press your forearms against the ground as you do.
Low-Lunge Crescent Pose
- A favorite Corporate Yoga pose, in this keep the topside of your left foot pressed firmly against the floor. Inhale and sweep your arms up and to the side, lifting your torso so it’s perpendicular to the floor.
- Keep your shoulders down and in, and set your gaze slightly upward so your neck is straight.
Reclined Easy Twist
- Lie on your back with your knees bent and feet resting on the floor. Draw your knees toward your chest, then on an exhale, lower them to one side.
- Try to keep your opposite shoulder pressed against the ground as you lower your legs.
- Hold for 30 seconds to a minute, then draw your knees back to center and lower them to the other side.