Stretching Routing Sequence

Total Time: 35-40 Minutes

Focused on integrating breath awareness, body alignment, and strength-building poses. Strengthening wrists, spine, and shoulders, followed by a dynamic series of standing poses that build heat, stretch the hips, and strengthen the legs.

Warm-Up (Gentle Activation)


1. Child’s Pose

  - Begin in Child’s Pose, knees wide, arms extended forward, forehead resting on the mat. Focus on your breath, inhaling deeply through your nose, exhaling through your mouth. Allow your body to settle into the mat, releasing tension from the back and shoulders.


2. Cat-Cow

  - Transition to all fours. On an inhale, arch your back, lifting your tailbone and chest for Cow Pose. Exhale, rounding your spine for Cat Pose. Flow with your breath, focusing on warming up the spine.


3. Wrist Stretch

  - From all fours, turn your palms to face upward (fingers toward the knees), gently lean back, feeling a stretch through the wrists and forearms. Inhale deeply, exhale into the stretch, releasing any tension. This can and should be an active stretch.


4. Downward-Facing Dog

  - Lift your hips high, press through your palms, and extend through the spine. Inhale as you reach your hips up, exhale to ground your heels and lengthen the spine. Focus on full-body engagement as you breathe.


Main Sequence (Building Heat and Strength)


5. Standing Forward Fold

  - Step forward from Downward Dog, folding at your hips. Let your head hang heavy, releasing tension from your neck. Inhale to lengthen the spine halfway, exhale to fold deeper.


6. Mountain Pose with Shoulder Rolls

  - Roll up to standing. Once upright, roll your shoulders forward and back. Inhale as you lengthen through your spine, exhale to let go of tension in the shoulders.


7. Chair Pose

  - Bend your knees and sit back as if sitting in an invisible chair. Inhale to lift your arms overhead, exhale to sink deeper into the pose, engaging your thighs and core.


8. Standing Side Stretch - Right Side

  - From standing, extend your left arm overhead and reach to the right, creating space along the left side of your body. Inhale to lengthen, exhale to deepen the stretch.


9. Standing Side Stretch - Left Side

  - Switch sides, reaching your right arm overhead and stretching to the left. Inhale to lengthen, exhale to stretch deeper.


10. Plank Pose

  - Step back into plank, keeping your body in a straight line. Inhale to create length, exhale to engage your core and hold steady.


11. Low Plank

  - Lower down halfway, keeping your elbows close to your body. Inhale to lower, exhale as you engage the core and maintain the plank position.


12. Upward-Facing Dog

  - Lift your chest and press into the tops of your feet, opening the front of your body. Inhale to lengthen, exhale to broaden through your chest.


13. Downward-Facing Dog

  - Press back into Down Dog, grounding through your palms and extending your spine. Inhale to lift your hips, exhale as you settle into the pose.


14. Three-Legged Dog - Right Leg

  - Lift your right leg into the air, keeping the hips square. Inhale as you extend, exhale to reach through the leg and press through your hands.


15. Low Lunge - Right Side

  - Step your right foot forward between your hands, dropping your left knee to the ground. Inhale to lengthen your spine, exhale to deepen into the lunge, stretching your hips.


16. Warrior II - Right Side

  - Rise into Warrior II, arms extending parallel to the ground. Inhale to expand through your chest, exhale to bend deeper into the front knee, grounding your back foot.


17. Reverse Warrior - Right Side

  - Reach your left hand down your back leg and lift your right arm up. Inhale to lengthen, exhale as you reach further into the side body stretch.


18. **Downward-Facing Dog (Adho Mukha Svanasana)**

  - Return to Down Dog, focusing on grounding and full-body lengthening.


19. **Three-Legged Dog (Left Leg)**

  - Lift your left leg into the air, keeping your hips square. Inhale to lift, exhale to extend through your leg and hands.


20. **Low Lunge (Left Side)**

  - Step your left foot forward, dropping the right knee. Inhale to lengthen, exhale to deepen the stretch.


21. **Warrior II (Left Side) (Virabhadrasana II)**

  - Rise into Warrior II, arms extended parallel. Inhale to expand through the chest, exhale to ground deeper into the legs.


22. **Reverse Warrior (Left Side) (Viparita Virabhadrasana)**

  - Reach your right hand down your back leg and lift your left arm overhead. Inhale to stretch, exhale to lengthen into the pose.


23. **Downward-Facing Dog (Adho Mukha Svanasana)**

  - Reset in Down Dog, focusing on full-body alignment and steady breathing.


24. **Wide-Legged Forward Fold (Prasarita Padottanasana)**

  - Step wide on your mat and fold forward, hinging at the hips. Inhale to lengthen the spine, exhale to fold deeper, releasing the tension in your back and legs.


25. **Half Split (Right Side) (Ardha Hanumanasana)**

  - From a lunge, straighten your right leg and flex your foot. Inhale to lengthen, exhale to fold over the leg.


26. **Half Split (Left Side) (Ardha Hanumanasana)**

  - Switch sides, straightening the left leg. Inhale to lengthen, exhale to fold.


Cool Down (Grounding and Stretching)


27. Reclining Pigeon Pose - Right Side

  - Lie on your back, cross your right ankle over your left knee and pull your left thigh toward your chest. Inhale to prepare, exhale as you deepen the stretch.


28. Reclining Pigeon Pose - Left Side

  - Switch sides, crossing your left ankle over your right knee. Inhale to prepare, exhale as you pull your right thigh toward your chest.


29. Supine Twist - Right Side

  - Draw your right knee to your chest and guide it across your body, reaching your right arm out to the side. Inhale to lengthen, exhale to twist deeper.


30. Supine Twist - Left Side

  - Switch sides, bringing your left knee to your chest and guiding it across your body. Inhale, exhale to deepen the twist.


31. Happy Baby

  - Grab the outer edges of your feet, drawing your knees toward your armpits. Inhale as you hold the feet, exhale to release tension from the hips and lower back.


32. Bridge Pose

  - Press into your feet and lift your hips off the mat, engaging your glutes and thighs. Inhale as you lift, exhale to ground through your shoulders.


Savasana


Now, lie back into Savasana, allowing your arms and legs to fall comfortably. Close your eyes and focus on your breath. Inhale deeply, and with each exhale, release all tension from your body. Feel your body sinking into the mat, as if the earth below you is supporting every part of you.


Imagine a wave of relaxation flowing over you, starting at the top of your head and slowly moving down your body. It flows through your face, relaxing your jaw, releasing any tension in your neck and shoulders. Feel it moving down your arms, through your chest, and down to your legs and feet. 


You are completely at peace in this moment, with nothing left to do but simply breathe. Embrace the stillness and allow yourself to fully surrender.


When you're ready to return, slowly begin to wiggle your fingers and toes. Stretch your arms overhead, taking your time to roll to one side. Gently press yourself up to a seated position, keeping your eyes closed and your hands at heart center.


Take a deep breath in, and as you exhale, carry this sense of peace and calm with you. 


Namaste

02 Nov, 2024
This comprehensive jump rope workout guide is designed to help individuals of all skill levels incorporate jump rope exercises into their fitness routines. Spanning four weeks, the guide focuses on building foundational skills, introducing variations, mastering the crossover technique, and adding complexity to workouts. Each week features specific goals, a structured schedule, and detailed workouts that progressively challenge the body while enhancing coordination and endurance. Key tips for success emphasize the importance of relaxed movements, wrist control, and consistent practice. This guide aims to equip readers with the tools they need to confidently elevate their jump rope skills and overall fitness.
01 Nov, 2024
The jump rope crossover is a dynamic technique that enhances coordination, agility, and overall fitness. This post outlines the benefits of adding crossovers to your routine, such as improving timing and keeping workouts engaging. It provides a step-by-step guide on how to perform the crossover, emphasizing the importance of a strong base, proper arm crossing, and timing. The post also offers key tips for success and troubleshooting common mistakes, encouraging readers to practice patience as they develop this skill. With dedication, anyone can master the crossover and elevate their jump rope workouts.
14 Oct, 2024
This blog post explains the differences between aerobic and anaerobic exercises. Aerobic exercises, like running and cycling, rely on oxygen for energy and help improve cardiovascular endurance. Anaerobic exercises, such as weightlifting and HIIT, utilize stored muscle glycogen for short, intense bursts of energy, building strength and power. Incorporating both types into a fitness routine ensures balanced improvement in endurance, strength, and overall health.
10 Oct, 2024
Total Time: 35-40 Minutes
Bright yellow fitness-themed flat lay featuring two yellow dumbbells, a yellow resistance band.
07 Oct, 2024
Tracking your workouts is a crucial part of improving your performance, staying accountable, and achieving your fitness goals. This blog post explains why recording your weights, logging your scores, and keeping performance notes in WODify helps build consistency, identify patterns, prevent injuries, and boost motivation. By using WODify, athletes can track their progress over time, set clear goals, and optimize their training for long-term success. Start tracking your workouts today to take your fitness journey to the next level!
29 Sep, 2024
This blog post delves into the Pose Running Technique, developed by Dr. Nicholas Romanov, which focuses on optimizing running form for efficiency and injury prevention. It outlines the key principles of Pose Running, including body alignment, the Pose position, falling forward, and pulling the foot up. The post highlights the benefits of this technique, such as improved speed, energy conservation, and enhanced awareness. For those new to Pose Running, the article provides practical steps to get started, including practicing the Pose, incorporating drills, and transitioning gradually to this method. By adopting these principles, runners can enhance their performance and enjoy a more effective running experience.
29 Sep, 2024
The chest-to-bar pull-up is a challenging but rewarding movement in cross-training that engages the upper body and core. This blog post breaks down the proper technique for performing chest-to-bar pull-ups and provides a ladder of scaling options for those who are working towards mastering the movement. From ring rows and banded pull-ups to negatives and kipping, athletes of all levels can follow these progressions to build strength, refine technique, and improve their chest-to-bar performance.
27 Sep, 2024
Total Time; 35-40 minutes.
23 Sep, 2024
A Night of Fitness, Flavor & Fun!
A close up of a cat sleeping on top of a dog.
23 Sep, 2024
We explore the vital role sleep plays in fitness and overall health. Quality sleep is essential for muscle recovery, improved performance, and effective weight management. It also supports a healthy immune system and mental well-being. We recommend aiming for 7-9 hours of sleep per night and share practical tips for enhancing your sleep routine. Prioritizing rest can significantly impact your fitness journey, helping you achieve your goals faster and feel your best. Discover the connection between sleep and success in your workouts!
More Posts
Share by: