If you've never done yoga, the good news is that you don't need any special equipment, not even a yoga mat. At Kettler, we practice in the weight room, which is carpeted and that works fine. Put on some comfortable pants or shorts (think stretchy, like exercise pants or leggings) and a similar kind of top, take off your shoes, turn off your cell phone and close the door. You don't have to play music but you can listen to whatever fits your mood.
For all of the poses below, start slowly, easing your way into it. Use your breath as a guide. If you are unable to breathe deeply, that's a sign that you're straining, so ease up.
Before you start, close your eyes and take a few deep breaths. If you like, you can count backwards from 10 on the inhale and then begin.
Bridge
Benefits: Strengthens glutes, hamstrings, quadriceps; opens chest, shoulders and hips; promotes mobility of the spine.
Lie on your back with knees bent, feet on the floor about hip width apart, and your arms alongside your body with palms face down. As you inhale, slowly roll up one vertebrae at a time starting with your tailbone. Push the arms, hands and feet into the floor as you lift. Then as you exhale, slowly roll down one vertebrae at a time. Take the entire inhale to roll up and the entire exhale to roll down. For more opening, pause at the top for a few breaths. Repeat 6-8 times.
Pay attention to the placement of your feet. If your hips-knees-feet are all in line, you feel the stretch in the quads. Step the feet apart and point the toes out to shift the stretch more to the inner thighs.
When you're done, roll down and hug the knees into the chest for a few breaths before moving onto the next pose.
Reclining twist
Benefits: Relieves tension in the back and hips, opens the chest and shoulders, improves digestion and promotes a healthy spine and nervous system.
Lie on your back, legs together, arms at your sides. Draw your right knee into your chest, take it in your left hand and bring it across the body. Pay attention to the position of your pelvis and legs as you do this because even a minor adjustment could make all the difference in how it feels. Think small, subtle adjustments.
The position of the right arm is important. Traditionally, the arm is placed at shoulder height, which stretches the front of the shoulder. But if you move the right arm nearer to your right ear, you'll get a fantastic side stretch. If you move it closer to your rear end, you generally take the shoulder stretch out of the equation, which allows you to get a deeper twist. Slowly, and with relaxed focus, fiddle and see what works best for you. Breathe deeply for several breaths.
Roll onto your back and repeat on the other side. Bring the knees back into your chest and pause here for a few breaths before moving on.
Good luck!
Kelly
