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This is a 12 minute yoga sequence for post workout, or to cool your body down! Do this routine after an intense workout of cardio, weight training, dance class, or anything high-intensity (HIIT), and you'll be feeling great afterward! // EXPAND FOR MORE INFO & LINKS //
Hi! I'm Christina and welcome to my Yoga YouTube Channel, ChriskaYoga! This is a quick yoga stretch that you can do after your workout to help your body cool down. In this routine, you'll get some easy yoga stretches to help activate the relaxation response in your body. This is beneficial for optimal muscle recovery!
We'll start out in a seated forward bend (dandasana). Then we'll come into a seated twist (marichyasana c), and another forward bend (janu sirsasana). Following this, we'll come into another seated twist, half lord of the fishes pose (Ardha Matsyendrāsana) and repeat that whole sequence on the other side.
We will then take a few forward and side bends in a wide legged position (upavista konasana), and bound angle pose (baddha konasana).
After all this, we'll lay on our backs and hug our knees into our chest (apanasana). Then we'll take one leg in our hands (eka pada apanasana) and come into a supine twist. We'll repeat this on the other side and take a savasana for as long as you'd like.
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A few months ago, I shared my Lower Body Stretching Routine, which btw, I’ve really improved since then, but I’ve been asked by many of your to share my upper body stretching routine.
Well, today, I’m sharing my Upper Body Stretching Routine that I do when I’m all done my killer upper body workouts.
Unlike my lower body, I don’t stretch my upper body all the time.
My legs on the other hand are a different story, and I’m sure if you work a desk job all day long you feel the same way. Sitting = back pain/hamstring tightness and a whole lotta crampiness.
Stretching prevents and eliminates any tightness or back pain that can happen (or is trying to happen) and it’s totally my way with dealing with a desk job. Ooh the pain of a 9 to 5er.
Any way, I hope you enjoy this stretching routine. If there are some stretches you find are too uncomfortable or are painful, ease into them slowly and work your way into a more flexible physique by practicing any chance you get.
To perform this full routine, hold each stretch for anywhere between 45 seconds to 2 minutes – whatever you feel is best for you.
Remember to breathe deeply and slowly, focusing on each breath in and out.
Don’t hold it if it hurts. Ease off a little, you only want to feel a slight pull.
Relax. Take your time and enjoy every minute of it.
I like to listen to the sounds of outside (if I’m at home)
Or if I’m at the gym, I turn on a slower song to get me in the mood.
Lean your head towards your shoulder and you should feel a small pull in your neck muscles.
Extend one arm over your head, bend your elbow, bringing your palm to the back of your shoulders. Keep your elbow pointing directly towards the ceiling. Using your opposite hand, slightly pull your elbow back until you feel the stretch in your tricep muscle.
Begin standing, extend your arms out to the side and bend your wrists so you bring your pinky finger as close as you can to your arm. It doesn’t take much before you can feel the stretch in your biceps.
While standing, place your hands together behind your back and push the back of your shoulders together, while reaching your hands as far as you can below your butt. You will feel the stretch in the front of your shoulders. The more you push your hands under your butt, the more you will feel the stretch in the top of your shoulders too.
Reach one arm across the front of your chest, holding your elbow with your opposite hand. Push your arm as far as you can across your body, using your opposite hand to help hold your arm in place.
Extend both arms directly out in front of your chest. Place your hands together and push your upper body and back of your shoulders out as far as you can. This targets your rhomboid.
Coming out of the stretch above, lower your hands, pointing them towards the ground while pushing down using force from your shoulders and upper back. This targets your traps.
From a standing position, reach one arm up and over your head while bending your opposite side. You will feel this stretch all in your lats and obliques. (aka; all the way up your side)
Similar to the bicep stretch, but extending your arms out to your side, palms facing forward and push your arms back as far as you possibly can. This stretches out the entire chest muscles.
From the standing position, reach up with both hands extending your arms over head, and slightly pushing backwards. Allow your body to lean back and feel the entire abdominals stretch.
Remember when you are stretching….breathe! Some tend to stop breathing completely and if that is you, try to work on your breathing. As you stretch, slowly breathe out, then in, then out. ..s..l…o…w…
Really focus on the muscle pulling deep and breathe deep.
Get real deep.
xxKaren
Just a head’s up, I’m away on a vacation soon and I don’t have any posts scheduled because I’ve been so busy working on a big secret mission. Soon after my arrival home, I have a very big surprise to share with you.
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Personal Trainer, Naudi Aguilar takes you through a TRX post workout stretching routine
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Stretches for your post suspension trainer workout. Compatible with The Bow, TRX & RIP60.
I recommend that you perform these stretches after each workout to reduce muscular pain & injury, help shape your muscles and improve your flexibility as well. Courtesy of Coach Ali for The Bow Fitness System. Enjoy :)
The best post workout stretching routine can be found in our 90 day fitness and nutrition system http://athleanx.com/x/post-workout-st...
This post workout stretching routine contains the best cool down exercises for you to do post workout. It’s a total body stretch routine that will hit all the muscles in your legs, glutes and abs. This total body cool down routine will take just a couple of minutes to do, but will go a long way in helping you to avoid injury and preventing post workout muscle soreness.
To do this total body cool down, do each of the stretching exercises for as long as you like. This could be 30 seconds to a minute if you wish. Carefully watch the instructor for how to properly do the stretches in this stretching cool down. Whether you are beginner or advanced, anyone should be able to do these cool down exercises.
This is a short total body cool down, but if you are looking for a more complete full length total body stretch routine there is one included in our Athlean-XX for Women program. Athlean-XX also includes all of the workouts you need to get lean and toned, with short post workout stretching routines built in to each. http://athleanx.com/best-workout-prog...
Here are the total body stretch exercises included in this workout:
1) Roundabout Toe Touch
2) Arm Pull Hip Flexor Stretch
3) Standing Glute Stretch
4) Calf Stretch
5) Butterfly Stretch
6) Cobra Stretch
For all the best workouts, warm ups and cool downs, subscribe to our Youtube channel https://www.youtube.com/user/womenswo...
Stretching is super important after you workout. You know this, your body knows it, but somehow not everyone does it.
Part of what happens when you exercise is that your muscles get tight. You contract muscles of your body running, biking, doing crunches and pushups, lifting weights, or whatever else it is you do to keep in shape. Yet often people spend a whole lot more time making their muscles tighter than the do lengthening them.
When this tightening of muscles becomes imbalanced, certain muscles are stronger and tighter and start pulling at areas of your body which leads to pain.
For example, if your quads and hip flexors are tight from biking or running, they can pull the femurs more forward than they want to be which can lead to back, hip, and knee pain. Another example: often the muscles on the front of the shoulders are tighter and stronger than those in the back, pulling the head of the humorous (upper arm bone) forward which can create shoulder, neck, wrist and other pain.
The following video has an excellent sequence that will address all the major areas that you need to stretch after you exercise. Give it a shot - your body will thank you.
Have you ever heard yourself saying or thinking along the following lines?
“Yeah, I should stretch, but I’m so inflexible.”
“I’ll stretch later. It’s not that important anyway.”
“I don’t have enough time to stretch – I’ve already taken time out of my day to workout.”
These are just a few of the excuses we tell ourselves to avoid stretching. But then we deal with being sore, having aches and pains, or just feeling really tight.
You don’t have to be bendy to stretch. As a yoga instructor I hear so many people say, “Oh, I can’t do yoga – I’m not flexible.”
Being able to touch your toes (or get anywhere near them) is NOT a prerequisite to yoga. There’s room for improvement as you go along, but you just do what you can in alignment, at your own pace, and you’ll feel a whole lot better.
*Always listen to your body - it will tell you if something isn't working for you. If you ever feel acute pain in yoga, back off or come out of the pose and re-adjust so it does not hurt.*
Working with an Anusara® yoga teacher in class or one on one is the best way to empower yourself with the skills to align your body in an optimal way.
The benefits of stretching mindfully, in alignment, otherwise known as yoga, are well documented and innumerable.
Here are just a few of the many benefits of yoga:
Yes, there’s a difference between just stretching and doing yoga. Simply stretching is often something people do without really knowing how to use breath or awareness to make the stretch more effective. Though yoga includes stretches within it, it’s a much more potent practice that can really affect the way you feel.
One of the most important aspects of stretching is learning optimal alignment. Some schools of yoga focus on alignment more than others. Anusara yoga, the yoga I practice, is known worldwide for its blend of powerful principles of alignment, philosophy, and fun, playful approach.
The alignment of Anusara yoga is intertwined with a philosophy that makes you feel good and is relevant to your every day life. It’s a profound combination – not flaky, but very real, healing and transformative on so many levels.
Have a question about yoga? Post it as a comment below or visit my website to learn more.
