Bend your knees to bring your feet together in front of you so that the soles of your feet are touching. Grasp your feet with your hands and lower your body toward your feet on an exhale. Make sure you engage your core and keep your back neutral, shoulders rolled back and not hunched. Fold forward as far as you comfortably can. Hold the fold for 30 seconds to 2 minutes, breathing deeply.
Reach one arm straight across your chest, pressing gently with your other hand just above your elbow until you feel a stretch. Don’t push your arm to force it further than it naturally goes. Hold the stretch for about 5 seconds, breathing deeply. Then release and do the other arm. Lift one arm overhead and bend your elbow, dropping your hand behind your head. Grasp your fingers from below with the other hand if you can. If you can’t, place your other hand below your elbow and push back gently until you feel a stretch in your triceps. Hold the stretch for about 5 seconds, then switch and do the other arm.
On an exhale, twist from the waist, bringing your hands to rest on the floor on the other side of your body. Keep your back neutral and make sure you’re twisting from the waist, not angling your hips. Hold the twist for 15 to 30 seconds, then return to center and repeat with the other side. You can do 2 to 4 repetitions of this exercise on either side.
Bend your elbows and press your palms into the floor on either side of your shoulders. On an exhale press up to extend your arms straight. Keep your shoulders back and down so they are rolling away from your ears. Try to draw your shoulder blades together, grounding your hips into the floor. Feel the stretch in your chest. Hold the position for 15 to 30 seconds, then release back down to the ground. Repeat this stretch 3 to 5 times.
Step one foot forward so that your knee is at a right angle. Step forward as far as you comfortably can – you’ll feel a stretch in the opposite hip. Your shin should be perpendicular to the floor, your knee directly over your ankle. Grasp your front knee with your hands and press your hips forward, breathing deeply. Hold the pose for 15 to 30 seconds, then return to a kneeling position and repeat on the other side.
Press your arms and palms into the mat on either side of you and lift your hips until your body forms a bridge with your thighs roughly parallel to the floor. Hold the bridge for 5 to 10 seconds, breathing deeply, then release to the ground. You can repeat this 3 to 5 times. If you’re looking for something more challenging, get into the bridge and then raise one leg towards the ceiling. Release your leg, then repeat with the other leg.
For example, the forward fold will increase flexibility in your legs and back. You may not be able to place your palms flat on the floor beside your feet. However, you may be able to place your hands on a yoga block on the floor in front of you. Your body will be different from one day to the next. Have patience and try not to get frustrated if you find you aren’t able to go as far into a pose one day as you’ve been able to in the past.
Make sure your wrists are directly under your shoulders and your knees are directly under your hips. Flatten out your back so that it resembles the flat top of a table and roll your shoulders down and back away from your ears. Breathe deeply. On an inhale, arch your back deeply and lift your head up, opening your chest. Pause. On an exhale, curve your back upward toward the ceiling, tucking your chin down into your chest and curving your shoulders slightly in. Repeat the movement for 5 to 10 breath cycles, maintaining the coordination between breath and movement.
As you inhale, think about solidifying your strength. On each exhale, release any tension and try to sink deeper into the stretch.
Remember to maintain focus on your breath. If you become out of breath, or feel yourself holding your breath rather than coordinating your breath with your movement, slow down.
You’ll start in a standing position, in what is known as the mountain pose in yoga. You’ll move through the poses fluidly, coordinating your movement with your breath, then end once again in mountain pose. Sun salutations also provide a good cardiovascular workout, and can serve as a warm up for other, more intense stretching or flexibility work.
Start by practicing for 10 to 15 minutes 3 or 4 days a week. If you enjoy your practice, you may want to add more days, but make sure you can do this consistently.
Eat foods that are as fresh as possible, rather than prepared meals, frozen dinners, and junk food. Create meal plans to ensure that your meals are balanced, and practice portion control.
You can use foam rollers to massage yourself, especially after workouts. Find a massage therapist and try to make an appointment for a massage once every few months. It’s not only relaxing but also can help with your goal to become more flexible.
