The
YOGA CENTRE of Niagara
Rest ... Renew ... Rejuvenate
POST WORKOUT STRETCH ROUTINE
As with any exercise routine, variety is the spice of life. Use these diagrams to incorporate stretching right away, and plan to integrate group yoga classes into your schedule to achieve maximum benefit. The group setting will:
- allow a trained yoga teacher to observe your alignment
- offer a chance to ask questions about your specific goals and best postures for you
- be a fun and varied way to keep stretching in your routine
The following sequence is meant for informational purposes only. Consultation with a qualified yoga instructor is highly recommended to discuss contraindications and benefits of this practice.
Parsvotonasana (variation)
The front foot points straight ahead, and the back foot is angled at about 45 degrees. Both knees are straight and thighs engaged. Bend forward at the hip creases and reach the arms as far forward as possible. Hands should meet the wall (or a tree or fence). Push into the hands, and lift back through the tailbone, lengthening the back as much as possible. Keep the pelvis even with the floor and parallel to the wall or support in front of you. Excellent stretch for the calves and hamstrings. Hold for at least five breaths per side.
Prasarita Padotonasana
This wide legged forward fold will allow the spine to lengthen and reverse the compression that may have occurred during your workout. Keep the knees straight, feet parallel, and fold forward till the flat back is parallel with the floor. Extend out through the crown, getting as much length as you can along the back. Bring the hands to a yoga block (or rock or chair seat), so the back stays long. As your muscles release, perhaps the hands can come to the floor as shown, only if the back does not round. Hold for at least five breaths.
Vidalasana to Balasana
The next two postures are done together. The inhale position is show at left and the exhale position at right. Be sure to let the back concave as much as you can as you inhale and keep the shoulder blades down the back, away from the ears. On exhale, first tip the tail bone the other way, so your back looks like an angry cat at Hallowe'en. Then let the tail bone come toward the heels. If the forehead is a long way from the floor, use a pillow, yoga block or your hands formed into fists and stacked to support it. Take at least ten breaths this way.
Gate Pose
Come to a kneeling stance, extend one leg out to the side. As you inhale, keep the chest open and rotated toward the sky at you lift the opposite arm up and across the ear. Avoid putting a lot of weight into the lower hand to protect the extended knee. If the bent knee is uncomfortable, put a folded blanket down to cushion it, or practise on grass. Hold for three breaths, then reverse sides.
Sethu Bandha Sarvangasana
To release the shoulders and stretch the thighs after sporting activities, this "bridge" pose is ideal. Start lying down, with knees bent and feet hip width apart. On an inhale, lift hips to the sky. Exhale, let the spine reconnect with the earth, one vertebrae at a time. Once this movement is fluid, stay lifted through the hips and roll each shoulder under the back to open the chest further. Hands can stay along the body, palms facing down into the floor, or you can interlace the fingers as shown in the diagram. Hold for five breaths, release on an exhale.
Virasana
Knees work very hard during aerobic activity and this stretch benefits the joint by stretching them and strengthening the surrounding muscles. Come to high kneeling, and as you lower your tailbone, move the calf muscles out to the sides. Most of us have difficulty bringing the tailbone right to the ground, so a pillow, folded blanket or jacket is helpful to bring comfort. This is not a recommended pose if you have any restriction in your range of movement in the knee joint, or have had reconstructive surgery.
Mariachyasana (variation)
Spinal twists such as this one restore integrity to the spine after a workout and encourage digestive health. Keep each sitting bone evenly rooted into the earth as you twist. The front arm can hug the knee instead of coming in front of it, if that brings comfort. Hold for ten breaths.
