WIDE LEG FORWARD FOLD

Purpose: Stretches the hips, strengthens and lengthens the legs, releases the neck and shoulders

Note: Don’t lock the knees

WIDE LEG FORWARD FOLD

Purpose: Stretches the chest, shoulders, obliques, hips, groin, and legs. Strengthens legs.

Note: Twist from lumbar spin

TWISTING KNEELING LUNGE

Purpose: Stretches the shoulders, neck, glutes, hamstrings, calves and ankles. Strengthens legs, shoulders, and arms.

Notes: Don’t force your heels to the ground, let them touch the floor once the hamstrings are flexible enough.

DOLPHIN

Purpose: Stretches the hips, strengthens and lengthens the legs, releases the neck and shoulders

Note: Don’t lock the knees

DOWNWARD FACING DOG

Purpose: Stretches and strengthens the entire body.

Notes: Don’t force your heels to the floor. Don’t let your heels turn in towards each other. Bend the knees to keep the back from rounding.

ONE-LEGGED PIGEON

Purpose: Strengthens and stretches the back muscles, legs, hips, groin, psoas. Opens and expands the neckm shoulders and chest. Improves overall alignment.

Notes: If necessary, place a pillow or mat underneath the bent hip to allow a comfortable stretch.

LEGS UP THE WALL

Purpose: Simple inversion to improve circulation, mental clarity, hormone levels. Stretches the backs of the legs. Relaxes and steadies the mind.

SHOULDER STRETCHES

These are simple shoulder stretches to alleviate the tightness from triathlon training. Do them slowly and breathe fully while practicing.

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