Shoulder Pigeon | 8 breaths per side
This pose relieves tightness in the chest, shoulders, and hips.
- Lie down on your belly with your legs straight back behind you.
- Bring both arms straight out to your side, palms down, so that your wrists are in line with your shoulders. Rest your right cheek on the mat.
- Press into your left palm and roll onto your right shoulder. Bend your left knee and set your left foot down on the floor behind your right leg. The knee should point up and you should feel the hip and chest opening.
- Hold for 8 breaths and then roll back to your belly.
- Repeat on the other side
Cow Face Arms | 8 breaths per side
This pose uses a yoga strap to help to open up tight shoulders, triceps, and lats.
- Begin in a comfortable seat on a chair or on a yoga block. Hold the end of a yoga strap or towel in your right hand.
- Reach your right arm straight up. Bend the elbow and reach your right hand down towards your upper back.
- Reach your left arm straight down. Then bend the elbow and reach your left hand up your lower back, grabbing the other end of the strap.
- Walk your hands towards one another and see if you can get your hands to touch. Hold for 8 breaths.
- Repeat on the other side.
Bridge Pose | 8 breaths
Sitting puts quadriceps and hip flexors into a shortened state, often leading to tight and weak hamstrings and lower back. This pose helps to lengthen tight hip flexors and quadriceps while also strengthening the lower back and hamstrings.
- Lie on your back with your knees bent and feet on the ground at hip-width distance. Walk your feet as close to your body as you can.
- Place your arms down alongside your body with your palms face down. They should be nearly touching your feet.
- Exhale as you press your palms into the ground to lift your hips up towards the ceiling.
- Hold for 8 slow breaths in and out of the nose, then slowly roll back down to your back one vertebra at a time.