There are many DIY yoga and flexibility resources at your disposal through The Whole U. Start by registering for the 21-day yoga challenge handout, which includes 21 poses you can try on your own and benefits to expect from each, then move along to the videos below for yoga sequences and flexibility exercises you can do anytime, anywhere!
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Flow-based Hatha Yoga uses postures (asana) and conscious breathing (pranayama) together to produce a “flow” of postures. Great for beginners or students who prefer a more relaxed style, this sequence creates energetic opening through synchronized breath and fluid movement.
Surya Namaskar, or Sun Salutation, is a series of postures that warms, strengthens, and aligns the entire body. Moving quickly (more stimulating) or slowly (more calming), you can use this sequence as a self-contained, shorter practice or as a warm-up for a longer session.
Restorative Yoga sessions allow the body to slow down and relax in a small number of asanas, positions defined in the Yoga Sūtras of Patañjali as ones that are “steady and comfortable.” Try this short sequence if you’re feeling stressed, burnt out, or just in need of some restorative balance.
Hips kept in a flexed (sitting) position will shrink your flexors, limiting your ability to fully extend the hip. This video will show you different exercises for opening your hips, including the baby backbend and the seated pigeon along with adjustments to make for deeper stretches.
Staring at your screen is not so good for your neck. This video shows several poses. To start, look to the sun then your bellybutton. Do this several times. Next, slowly look right and left. Then, tilt your ear to each shoulder. Roll your neck—chin to chest, ear to should, up and around.
Wrists and fingers get tired typing. Flex your wrists and spread your fingers. Rotate wrists counter-clockwise. Reverse and repeat. Wiggle fingers, spreading them wide apart then clench your first. Repeat twice. Interlace fingers and press your palms outward, then over your head.
For arm and side stretches, bring one arm down and one up close to your sides and head. Alternate and repeat. Then, lift both arms and reach out to the sides. Flap your arms up and down. Next, bring your arms together at your heart. Then, pretend to climb—reach grab and pull.
Time to give your torso some love. Place one hand behind and underneath your chair. Place the other across your leg to the side of the chair (same side). Now, inhale and lengthen your torso. Let all that air in. Then exhale and twist your torso gently. Repeat on other side.
Many carry their stress in their shoulders. Try these quick and easy shoulder stretches you can do at your desk in one minute! Shrug your shoulders all the way up to your ears. Then back down, slowly. Next, roll your shoulders together in a circle, then reverse.
A tennis ball is much more than meets the eye. When not in use on the tennis court, it can also be an incredibly useful tool for improving your flexibility. Fitness instructor Chris Kirchoff of Kirchoff Fitness partnered with The Whole U to demonstrate four flexibility exercises using your newest fuzzy, yellow friend
Most everybody experiences tightness through the pectoral muscles. For Yoga Month, fitness instructor Chris Kirchoff of Kirchoff Fitness shows you how to do flexibility exercises using a tennis ball for shoulders and back.
Create more mobility in your hips to help alleviate lower back pain.
For Yoga Month, fitness instructor Chris Kirchoff of Kirchoff Fitness shows you how to do flexibility exercises using a tennis ball for hip and shoulders.
Release your hamstring and ease your lower back.
For Yoga Month, fitness instructor Chris Kirchoff of Kirchoff Fitness shows you how to do flexibility exercises using a tennis ball for hamstring and hip.
Put the tennis ball under your foot to work on myofascial release.
For Yoga Month, fitness instructor Chris Kirchoff of Kirchoff Fitness shows you how to do flexibility exercises using a tennis ball for foot and calf.
Yoga classes to try: