A Guided Workout
Parivrtta Prasarita Padottanasana (Wide-Legged Forward Fold Twist)
From standing, step your legs apart into a wide stance. Hinge at the waist, lowering your torso and head toward the ground, and place both hands on your mat. Inhale as you center one hand on the mat between your legs, and exhale as you reach your opposite hand toward the sky. Repeat on both sides several times. This stretch is great for the hamstrings, calves, hips, low back, and spine, and it opens the hips while improving spinal mobility.
Adho Mukha Svanasana Phalakasana Vinyasa (Downward Facing Dog Plank Pose Flow)
From a plank pose, exhale and lift your hips up high as you shift your weight into your heels coming into downward dog. Inhale, reversing the motion as you shift your weight back to your upper body, making sure to keep your core tight. Modify this move by bending your knees generously in downward dog or coming to your knees for the plank. Not only does this move stretch your hamstrings and back, but it’s also a great core exercise and helps strengthen your entire body.
Anjaneyasana Ardha Hanumanasana Vinyasa (Low Lunge to Half Split Flow)
From all fours, step one foot between your hands coming into a low lunge. Inhale in the low lunge, and then exhale as you press back into a half split stretch. Repeat for several cycles of breath before switching sides. If the half split is difficult, try placing blocks under your hands. This stretch alternates between working the hamstrings and quadriceps, and it opens the hips while increasing balance and stability.
Marjaryasana Bitilasana (Cat Cow)
Starting on all fours, inhale as you drop your belly and arch your back into cow pose. Exhale as you round your spine into cat pose, and repeat for several more cycles of breath. This pose is essential for maintaining a healthy spine and could relieve back pain. If you are seated for most of the day, this is an especially good stretch to do daily.
Shashank Bhujangasana (Striking Cobra)
Lying on your stomach, place your hands on the ground right next to your chest. Inhale as you straighten your arms and peel your chest off the ground coming into cobra. Exhale and send your hips back to your heels, straightening your arms out in front of you. Inhale as you return to cobra. Repeat for several cycles of breath. This move promotes flexibility and core strength while stretching your hips, thighs, and ankles, along with releasing back tension.