Road Ready Yoga

week 2:  After a gym session, a stretch does the muscles good. Practice this flow to familiarize yourself with basic yoga poses (shoes not necessary), while noticing patterns of breathe in movement:

• Cat – on all 4s, raise and round the spine, Inhale
• Cow – on all 4s, lower belly and raise crown, Exhale
• Bird Dog – lift opposite arm/leg, Inhale lift, Exhale lower
• High Plank – shoulders extended above wrists, on toes or knees, Inhale
• Low Plank – arms lowered to 90°, Exhale
• Upward Dog – flat on tops of feet and strong lifted thighs, extend up, Inhale
• Downward Dog – raise waist high and back, Exhale

week 3: Bring your inner Warrior out with these 4 poses.  Great for the legs, glutes, hips, core muscles,  chest, shoulders, and the arms, the Warriors postures (1, 2, 3, and Reverse) work every muscle you’ve got, building strength, balance, and confidence.  Add these after the downward dog in your flow, where they will increase body awareness, flexibility, and circulation

week 6:  Tone your Stems.  Follow this flow as a full leg workout, repeating 3-5 times each side, or pair with other poses and a vinyasa for a complete yoga session.  Chair pose, or Utkatasana, will tone your hamstrings, quads, and glute muscles, and lifting your heels in a squat position will work the calves.  Remember to flow to your breath ~ don’t adjust your breath to your flow.

week 7:  Power Booty.  This glute toning flow will help tighten that major muscle from all angles.  Do this flow on each side, creating a balance: Yin and Yang.  Take time through the moves and transitions to recognize how your breathe serves you

week 8: Upper Body series ~ this week, we’re adding light weights to work the Biceps, Triceps, Shoulders and Back.  Your backpack frame some fierce arms down the road.  Add these 5 moves to your yoga flow, 10-15 reps each/side:

• Curls – try this on your toes
• Shoulder raise – in high lunge
• Flys – squeeze the back
• Row/Tricep Kickbacks – keep elbow close to waist
• Overhead Tricep Extension – also try these on your toes

week 9: Quad Stretches and Backbends.  Your cardio sessions are likely quad-dominant. After your run, spin class, stairclimber, or weighted leg day in the gym, a deep quad stretch will help keep the muscles from tightening and shortening, and aid in muscle soreness and recovery: Low lunge quad stretch.

And because tight quads can lead to back pain, swipe for added quad and lower back stretches:

• Hero pose/Reclining Hero – Virasana/Supta Virasana
• Camel pose – Ustrasana
• Wheel pose – Chakrasana

week 10: Balance.  Balancing poses require both concentration and relaxation. Improve your inner strength and your mind’s focus and attention by holding these poses, for 3 – 5 breaths each stretch/side. The goal is alert relaxation.

Tree pose: Place foot on calf or inner thigh, not on the knee. Hands can be at the sides, or lifted to or above the heart.

week 12: Wall poses.  There are many ways a wall can benefit your yoga practice. Here are some poses where you can use it for added support.  Go through this flow, holding each pose for 4-5 full breaths. Do 2 complete rounds on each side of the body.