1. Raise your arms above your head, back straight.
2. Cross your LEFT elbow UNDER RIGHT elbow, connect your hands together, lift elbows parallel to the ground, gently flex your knees.
3. HOLD for 3-4 deep breaths while gently stretching your upper back.
4. Release the arms and straighten the legs.
5. REPEAT on the other side crossing RIGHT elbow UNDER LEFT.
1. Begin with feet parallel, hip width apart. Step your left foot back about two to three feet.
2. Turn you left foot out 45 degrees; align left heel with right heel.
3. Clasping your hands to your elbows behind your back, turn your hips and shoulders to face forward. Feel the four corners of your back foot well planted into the ground.
4. Gently scoop your tailbone forward while slowly bending your right knee. Align your front knee with your toes. Adjust the distance between your feet until you feel the stretch in the leg.
5. Hold for 20 to 30 seconds while opening the upper chest.
6. Repeat with the other leg.
1. Stand on your right leg, grab your left ankle with your right hand,
keep your knees parallel and gently pull your left foot toward your left
buttock while gently pressing your left hip forward to ensure you hip flexor
and iliopsoas muscles benefit from the stretch.
2. Hold for 20 to 30 seconds.
3. Repeat with the other leg.
1. Stand on your right leg, grab your left ankle with your left
hand. Flex your foot.
2. Deposit the ankle 2-3 inches above your right knee while bending forward
with a flat back until you feel a stretch on the outside of the hip and
buttocks.
3. Hold for 20 to 30 seconds.
4. Repeat with the other leg.
1. Cross your right leg over your left, ensuring the outside of your shoes
touch each other.
2. With your legs straight, hands on your hips, gently bend forward with a
flat back until you feel a stretch on the outside of the left leg.
3. Hold for 20 to 30 seconds.
4. Repeat with the other leg.
1. Prop your left heel up on a surface that is a little lower than your
hips. Flex your foot.
2. Hands on your hips, gently bend forward toward your flexed foot, micro bending
the knee to prevent injury.
3. Hold for 20 to 30 seconds.
4. Repeat with the other leg.
For more information, contact Luce@OpusYoga.ca
New to cycling? Check out GoBiking.ca for tips and routes around Ottawa-Gatineau
photo credit: Michael McGoldrick
www.OpusYoga.ca
New to cycling? Check out GoBiking.ca for tips and routes around Ottawa-Gatineau
photo credit: Michael McGoldrick
