12/15/2019
🏋🏻♀️Pose 1: Dancer
bending one leg behind you holding foot and lifting the opposite arm upwards. Lengthens to back and stretches the hip flexor and quads.
🏋🏼♂️Pose 2 : High lunge with cactus arms
Coming into high lunge with arms in cactus helps to open chest, shoulders and upper back - perfect position to compensate for the compression lifting heavy weights has on the upper body.
🏋🏻♀️Pose 3 : Runners lunge
Taking hands to blocks helps with stability and balance and also will help lengthen the back leg with will stretch out the back leg hip flexor.
🏋🏼♂️Pose 4 : Goddess squat
Different to the squats in lifting, Goddess opens up the hips and helps stretch the inner thighs and groin. Take feet to a diagonal sit back into hips not to deep though!.
🏋🏻♀️Pose 5 : Yogi Squat
Malasana is a wonderful hip opener but can feel overwhelming if your hips are super tight. Take a block or two and use as stool to rest on to elevate excess pressure and help you open them safely and slowly.
🏋🏼♂️Pose 6 : Cow Pose
Pressing through your hands on the mat, drawing shoulder blades apart, round spine and relax neck lowering your gaze, will completely stretch out the back and shoulders.
🏋🏻♀️Pose 7 : Thread the Needle
Reach upwards first to open the shoulder then thread under opposite arm taking ear to mat if you can
