Equipment Required
Yoga Mat
Yoga Block (Optional)
Exercise 1/15
Stand, Eyes Closed (1:00)
Tips:
- Breathe deeply in through the nose and out through the mouth
Exercise 2/15
Shinbox ISO Hold (0:30 Each)
Tips:
- Both legs are in a 90-degree position
Exercise 3/15
10 Shinbox Rotation
Tips:
- Heels stay planted on the ground
- 10 reps per side
Exercise 4/15
10 All Four Modified Pigeon
Tips:
- Sink into this stretch to feel it in your glutes!
- 10 reps per side
Exercise 5/15
Pigeon (1:00 Each)
Tips:
- Keep back knee facing towards ground
- Use yoga block to support under the glute if this is too intense
Exercise 6/15
Modified Double Pigeon (2:00 Each)
Tips:
- Lengthen the spine as you reach forward, focusing especially on making your lower back long
Exercise 7/15
Wall Quad Stretch (1:00 Each)
Tips:
- Use a pillow to protect the knees
- Actively extend the hip flexor of the leg that is on the wall
- The goal is for the upper body to stay tall...and breathe!
Exercise 8/15
Wall Psoas Stretch (1:00 Each )
Tips:
- Tuck your hips under
Exercise 9/15
10 Wall Psoas Stretch w/Rotation
Tips:
- 10 reps per side
Exercise 10/15
Wall Feet Inverted (1:00)
Tips:
- Lengthen the back of the knees, reach heels up to the ceiling, and pull toes back towards shins
- Hold for 1 minute
Exercise 11/15
Wall Straddle (1:00)
Tips:
- Keep legs rotated outwards and back of knees extended
- Entire back remains on floor
- Hold for 1 minute
Exercise 12/15
Wall Butterfly (1:00)
Tips:
- Gently press just above knees to increase stretch
- Entire back remains on floor
- Hold for 1 minute
Exercise 13/15
Wall Glute Stretch (1:00)
Tips:
- The closer the calf is to being perpendicular to the knee, the greater the stretch
- Hold for 1 minute each
Exercise 14/15
Wall Sidelying Trunk Rotation, Grab either Knee or Extended Top Foot (1:00)
Tips:
- Hold for 1 minute per side.
Exercise 15/15
Wall Feet Elevated Shavasana (3:00)
Tips:
- Focus on deep breathing. With every breath, release any areas of tension you are still holding onto.
- Hold for 3 minutes
