If You Lift Weights, This Yoga Sequence Is a Must

Seated Straddle

  • From Happy Baby Pose, rock yourself up and extend the legs wide in a straddle position.
  • Slowly hinge at your hips, lowering your torso toward the floor. Fold as far as you need to feel a nice stretch in your back and hamstrings. Don’t worry about folding your body completely in half, unless this is comfortable for you.
  • Stay like this for five deep breaths, resting the hands on the legs, toes, or floor in front of you.

Bow Pose

  • From Seated Straddle, come onto your belly. Bend your knees, and hold onto the inside or outside edges of your ankles.
  • Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet.
  • Lift your feet as high as you can, and shift weight forward, so you’re resting on your navel instead of on the pubic bone.
  • Hold for five deep breaths.

Extended Locust

  • From Bow Pose, release the ankles and extend the arms and legs, lifting your feet and hands as high as you can, breathing deeply for five breaths.
  • Lower the hands and feet, and work your way back to Down Dog, repeating this 17-pose sequence on the left side.
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