Runner’s Lunge | 8 breaths per side

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The pose relieves tight hip flexors and calves while strengthening the core.

  1. Start in a push-up position with your shoulders stacked over your wrists.
  2. Pick up your right foot and place it outside of your right hand. Heel-toe it forward and out slightly to bring your right ankle underneath your right knee. Point the toe outward at a 45-degree angle.
  3. Draw your navel up and in towards your spine and feel your hip flexors releasing. Hold for 8 breaths.
  4. Repeat on the other side.

Downward Facing Dog | 8 breaths

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This pose relieves tight hamstrings, calves, lats, and shoulders while strengthening the arms, core, and upper back to help keep your posture erect.

  1. Start in a push-up position with your hands lined up underneath your shoulders. Spread your fingers wide and press firmly into the mat while engaging your abs and your quadriceps.
  2. On an exhale, lift your hips towards the ceiling to make an upside down V-shape with your body.
  3. Press your chest up and back towards your thighs to find length through your lats and shoulders. Make your back as straight as possible, bending into the knees as needed.
  4. Lower your heels towards the ground to feel a stretch through your calves and hamstrings. Keep your abs engaged the entire time and gaze towards your navel. Hold for 8 slow breaths.

Supine Twist | 8 breaths per side

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This pose improves range of motion in the spine and relieves tension in the lower back, upper back, chest, and shoulders.

  1. Lie down on your back and hug your right knee into your chest.
  2. Reach your right arm out to the side and cactus it so that your elbow is bent and your palm faces up.
  3. Use your left hand to guide your right leg across your body to come into your supine twist. Make sure to keep your right shoulder on the ground.
  4. Close your eyes and hold for 8 breaths.
  5. Repeat on the other side.

Supported Fish Pose | Hold 2-5 minutes

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This relaxing pose relieves tightness in the chest and shoulders, reversing poor posture caused by sitting.

  1. Begin by placing a yoga block at a low or medium height across the top of your mat. Then place another block underneath it at the same height so that it is going vertically down your mat, creating a T. The blocks should be a few inches apart.
  2. Use your hands to lower yourself down onto the blocks, with the top block supporting your head and the bottom block resting between your shoulder blades.
  3. Lay with your legs long and your arms resting alongside your body, palms face up.
  4. Close your eyes and relax for 2-5 minutes.

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