Breathe: A 15 Minute Flexibility Workout

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*15 Minute Flexibility Workout:

Seated Butterfly Stretch

  • Sit tall with your knees bent and bottoms of your feet together.
  • Slowly lean forward with your chest open.
  • Hold the stretch for up to 1 minute.
  • Breathe into the pose.

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Wide Angle Seated Forward Bend

  • Sit tall with your legs straight and positioned at approximately “10:00” and “2:00”.
  • Toes stay pointing up.
  • Slowly lean forward any amount until you feel the stretch through the inner thighs.
  • Hold the stretch for up to 1 minute.
  • Simple breathing.
  • If you need it easier, sit propped on blankets and/or slightly bend your knees.

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Simple Cross-Legged Twist

  • Sit tall in a simple cross-legged position with the right leg forward.
  • Slowly twist to the right without jamming your spine or neck.
  • Stay tall through the spine; Act as if there was a string attached to the top of your head.
  • Hold the twist for up to 1 minute focusing on the breath.
  • You will repeat sequence with the left leg forward, twisting to the left.

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Double Leg Seated Forward Bend

  • Sit tall with legs extended out straight.
  • Slowly lean forward, hinging from the hips.
  • Focus on your breath as you hold the position for up to 1 minute.

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Bridge

  • Lie on your back with your knees bent.
  • Hands and arms press to the floor.
  • Lengthen the back of your neck.
  • Raise your hips up by squeezing your glutes.
  • If flexibility allows, carefully walk the shoulders in (retracting your shoulder blades), interlace your fingers and press your arms/hands into the floor even more.
  • Make sure your knees stay in line with the hips (no caving in or flaring out your knees).
  • The goal is to feel the hip flexors stretch (front of body at hip).
  • Breathe and hold the stretch between 30 seconds to one minute.

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Lying Hip Stretch

  • Lie on your back with your right ankle crossed over the left knee.
  • Bring your legs toward your chest and grab behind the left thigh.
  • Press your tailbone down and keep your chest open.
  • Keep length through both sides of your waist.
  • You should feel the stretch deep in the glute (actually butt muscle/piriformis muscle) on your right side.
  • Hold stretch up to 1 minute, breathing into the position.

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Lying Knee to Chest

  • Lie on your back with your knees bent.
  • Pull your knees to your chest, but keep your tailbone down and chest open.
  • It’s like you are fighting yourself in opposite directions.
  • Hold the stretch for 1 minute, focusing on the breath.

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Drop Knees to Side (Spinal Rotation)

  • From Lying Knee to Chest, open arms out to the side with palms facing down.
  • While keeping the shoulders/shoulder blades pressed down to the ground, slowly drop knees down to one side.
  • Don’t let the top hip shorten, keep length in the spine.
  • Your head can twist in the opposite direction of your knees, but don’t force the position.
  • Breathe and relax into the pose for up to 1 minute.

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Relaxation & Breath Focus

  • Lie on your back in a comfortable position.
  • As you focus on your easy breathing, melt into the floor.
  • Feel your limbs get heavier as your chest and heart feel light.
  • Your eyes sink into your skull and your forehead is soft.
  • Just lay there and feel your breath nourish your body.
  • Depending on time allowance, focus on relaxation for 5 minutes up to 20 minutes.

 

*Consult your physician before starting any new exercise program.

 

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2 thoughts on “Breathe: A 15 Minute Flexibility Workout

  1. Pingback: Exercise and wellbeing | Natures Healing

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