After Workout Yoga Flow: Perfect Stretch for Sore Muscles

After Workout Yoga Flow: Perfect Stretch for Sore Muscles

Here we go again tribe, another weekly yoga video is LIVE to help all of us bend + breathe, and of course – Live Our Journey.

 

Today’s yoga video is simple, so damn necessary, and especially helpful for yogis who like other forms of movement. Hello runners, cyclists, swimmers, rock climbers, and weight lifters.

 

pssst…looking to build strength on and off the mat? Click here.

 

This practice is FOR YOU.

 

Welcome to your moment to cool it down, after you work it out.

 

This flow is simple and straightforward with the goal to make you feel good. Period. That’s it.

 

I want you to feel good after your preferred movement practice, release the built up tension, soften into your beautiful efforts, and restore your body for the next moment of movement.

 

…..whatever that moment may be.

 

Below is a summary of what you can expect, in hopes that a cool down, after workout flow becomes part of  your routine.

 

  • spinal movement
  • surrender
  • neck stretches
  • integration
  • hamstring stretches
  • hip flexor stretch
  • general hip opening
  • gentle twisting
  • chest + shoulder opening
  • side body awakening/releasing
  • mindfulness
  • and surrender again

 

If you’re digging this summary, which what yogi in the land of yogis wouldn’t, please join me and step on your mat. Together, we’ll breathe deep, bend all the right ways, and work to cool the body, mind and soul down.

 

Let’s Get Started!

After Workout Yoga Flow: Perfect Stretch for Sore Muscles - Pin now, soother your muscles later I If you're someone who loves a good workout, think runners, cyclists, cross fit peeps, high interval training, yes that type of working out - then this is the yoga practice to counter all of that movement! Come join me for 30 minutes & together we'll breathe, bend and make the body feel good! After Workout Yoga Flow: Perfect Stretch for Sore Muscles – Pin now, soother your muscles later!
Stretch Your Chest + Open Your Shoulders Yoga Sequence

Stretch Your Chest + Open Your Shoulders Yoga Sequence

Let me start this yoga sequence post with a declaration of sorts…..

 

Every single person on the planet needs to do this type of work. Period. Drop the mic. And that includes you.

 

Like the title of this post states, today’s sequence has a two part goal.

 

Stretch the Chest.

 

Open the Shoulders.

 

Okay cool Allie, I can read, but why does every person need it. And what if I feel pretty damn open in my chest + shoulders, do I still need it?

 

Yes, you still need it and here’s why.

 

Our ENTIRE LIFE is one of forward movement. Let’s take a moment to think about how we live, how we maneuver through everyday tasks, and become more aware of our body’s shape + actions.

 

Most of us drive a vehicle, which involves a steering wheel + your hands on it, which equals a rounding of the shoulders, closing off of the chest, and a general forward motion of the body.

 

Most of us wash dishes, do laundry, cook our meals and eat our meals. Envision your body in this shape, what do your shoulders look like, how closed off is your chest in these moments.

 

Most of us use a smartphone, a computer, or a tablet to communicate, entertain and do work. What shape is your body mimicking in these moments.

 

And lastly – we sleep.

 

Most of us don’t sleep directly on our backs, face up, shoulders rolling back and chest spreading + opening. Most of us roll to our sides, sleep on our bellies, or make a shape somewhere in-between.

 

……are you starting to catch my drift as to why EVERY SINGLE HUMAN BEING needs to work on opening + stretching the

 

Chest + Shoulders.

 

I think we’re now all in agreement – yeah?

 

Related: Yoga Practice to Combat Sitting – Open Your Chest, Stretch Your Shoulders, Improve Your Posture, Energize Your Body

 

Today’s simple sequence is comprised of beautiful yoga postures to start the conversation of opening + stretching. We want to encourage the shoulders to open and soften, while the chest expands and stretches.

 

These postures can be done together, alone or weaved into a personal yoga practice/teaching. I offer these to you as a simple way to begin your journey.

 

I will be using two yoga props for this sequence, a block + a strap. If you don’t have these epic yoga tools, get yourself some by clicking the links below.

 

 

And now let’s stop the chatting and start the opening + stretching!

 

Strap Work

 

  • Hold a strap wider than shoulder-width distance & start with the strap resting atop your thighs
  • Inhale breath brings your strap up towards the sky
  • Exhale breath brings the strap overhead and down towards the ground
  • Do this 5-10x to awaken the shoulders + expand the chest
  • This exercise is a wonderful tool to do daily or add into your yoga/exercise practice

 

Stretch Your Chest + Open Your Shoulders Yoga Sequence - Pin now, start stretching + opening your body now!

 

Puppy Pose

 

  • Do this posture after warming up the body or do it at 50% if the body is not warm yet
  • Choose forehead to floor/block or chin to the floor (this will deepen the posture)
  • Take childs pose + prop elbows onto blocks (bend arms + send thumbs towards neck) if the posture is too intense
  • Do focus on keeping hips over knees
  • and always breathe…..

 

Stretch Your Chest + Open Your Shoulders Yoga Sequence - Pin now, start stretching + opening your body now!

 

Shoulder Floor Opener

 

  • The extended arm MUST be in alignment with the shoulder socket
  • Do keep the head relaxing towards the ground or prop onto a block to relax
  • Choose to keep the back leg bent (like shown), straight or stacked atop the other leg
  • Stay incredibly aware if you’ve gone too deep & simply back off
  • Use this posture to find a deep, but therapeutic stretch

 

Related: Yoga Class to Relax Your Neck + Shoulders

 

Stretch Your Chest + Open Your Shoulders Yoga Sequence - Pin now, start stretching + opening your body now!

 

Bow Pose

 

  • Do this posture after warming up the body – strengthening + opening
  • Start with knees together + feet together
  • Always breathe here & recognize if you lose the breath (if so, back out and move slower)
  • Choose to do this posture at 30% or 110% – do what feels good here, focus on the stretch + strength, not the shape

 

Related: Bow Pose Video Tutorial

 

Stretch Your Chest + Open Your Shoulders Yoga Sequence - Pin now, start stretching + opening your body now!

 

Wheel Pose

 

  • Do this posture towards the end of your practice
  • Modify by doing bridge pose or place a block between your thighs for added alignment + engagement
  • Just like bow pose, always breathe here, notice if you lose the breath and choose to back out or take a modified version

 

Related: Wheel Pose Video Tutorial

 

Stretch Your Chest + Open Your Shoulders Yoga Sequence - Pin now, start stretching + opening your body now!

 

Supported Fish Pose

 

  • Use two blocks to prop your body up – one at the second height & one at the tallest height to start
  • The middle block’s position will align with your would-be bra strap
  • Do this posture to ground yourself at the beginning of your yoga practice or to seal your yoga practice
  • Weave this posture into yin/restorative sequences
  • Do this every damn day to combat your forward moving lifestyle

 

Related: Open Your Heart + Hips Video

 

Stretch Your Chest + Open Your Shoulders Yoga Sequence - Pin now, start stretching + opening your body now!

Stretch Your Chest + Open Your Shoulders Yoga Sequence - Pin now, start stretching + opening your body now! Stretch Your Chest + Open Your Shoulders Yoga Sequence – Pin now, start stretching + opening your body now!
Chair Yoga Video: 10 Minute Seated Rejuvenation Flow

Chair Yoga Video: 10 Minute Seated Rejuvenation Flow

Yogis – I’m stoked you made it here.

 

Welcome to your ….

 

Chair Yoga Flow.

 

Today’s class is so damn short, like only ten minutes short, and it will instantly rejuvenate the body, mind and soul. It’s the perfect sequence for when your ass has been sitting for too long, your mind is racing all over the place, or your eyes are heavily closing.

 

Basically, it’s the sequence to do when you need a pick-me-up while at home, at work, while driving long distances, or anywhere there’s a chair (which is every where).

 

Related: Gentle Yoga Class at the Wall for Total Support and Full Relaxation

 

So, how much could we possibly stretch and achieve in ten minutes?

 

Ummm…. a hella lot more than what we can achieve doing nothing. But really, let me explain.

 

Chair Yoga Benefits:

 

  • Quiet the mind, reduce stress and relax.
  • Create mobility in the spine.
  • Stretch the front side and back side of your body.
  • Create space along the upper back area. The area where our shoulders round from typing our cute fingers away. Or texting away. Or scrolling away.
  • Opens hips and IT bands – oooooh yes, we need this so bad!
  • Improves overall circulation within the body.
  • Stretches into our hamstrings, another ooooooh yes space.
  • Deeply opens the chest – pectoral muscles, collarbone, shoulder area.

 

Have the many benefits convinced you yet?

 

I thought so.

 

Now grab a chair, sit your booty down, and let’s flow!

 

Related: Gentle Yoga Class – 30 Minute Floor Practice for Anxiety & Stress

Chair Yoga Video: 10 Minute Seated Rejuvenation Flow - Pin now, feel energized and relaxed 10 minutes from now!

Chair Yoga Video: 10 Minute Seated Rejuvenation Flow – Pin now, feel energized and relaxed 10 minutes from now!

20 Minute Hip Love Flow – Simple & So Damn Sweet

20 Minute Hip Love Flow – Simple & So Damn Sweet

Mmmmm babes, your hips are going to love this new yoga video.

 

It’s simple.

 

It’s short.

 

Which makes it so damn sweet!

 

But on a real talk note….. let’s touch on why I created this video and why it’s incredibly important for all of us to experience.

 

Related: Sunset Gentle Hatha Flow: the PERFECT Evening Yoga Class

 

We all know, because I preach it nonstop here, our sitting lifestyle has become a detriment to our overall health & wellbeing. This lifestyle is slowly creeping into our everyday movements, especially our physical movement practices – like yoga, running, working out in general.

 

On a personal note, I experience lower back pain, intense tightness & weakness in the hip flexors, occasional sciatica, and major knee sensitivity. And after visiting two chiropractors + reading countless articles on trusted websites, I am convinced that my injuries are a byproduct of sitting for too damn long.

 

Here’s how it works.

 

We sit with our feet on the floor, knee bents, hips folded, and butt in the chair.

 

…..in case you didn’t know. 

 

While sitting, our booty starts to lengthen and weaken and our hip flexors tighten and shorten. This is the exact opposite of what our bodies need to maintain proper health and movement.

 

So.

 

The moral of the story is – we all need to quit our jobs.

 

Okay, I know that’s not possible.

 

Related: Gentle Yoga Class: 30 Minute Floor Practice for Anxiety & Stress

 

Let me try that again.

 

The moral of the story is – we need to stretch the fuck out of our hips, on a consistent basis, to help maintain overall body health + prevent future injuries.

 

You Dig?

 

I knew you would. Now enough of the small (but important) talk, let’s step onto our mats, grab whatever props you like, and show the hips some love.

 

Welcome to your 20 Minute Hip Love Flow – Simple & So Damn Sweet.

 

Yogisssss – how did that feel? Were you slightly cursing my name while holding that frog pose? Or were you connecting the breath and keeping the energy flowing?

 

I’m guessing a little bit of both!

 

Until next time, xoxo.

Morning Yoga Video – Energize & Awaken Your Body

Morning Yoga Video – Energize & Awaken Your Body

Rise & Shine Gorgeous Souls.

 

Welcome to the simplest, sweetest and most stupendous morning yoga video. I know, I’m seriously talking this baby up – but it’s that good. 

 

The idea to create a morning yoga video wasn’t hard to manifest & let me tell ya why:

 

  • We can all use some morning love – stretching the body, awakening the mind and energizing the soul.
  • It simply feels good to move in the morning.
  • The majority of us struggle with morning inspiration & this could be the ticket to removing the struggle.
  • I wrote a blog post with this exact sequence outlined & it’s being shared like wildfire. And when something goes viral, it means people want more of it.

 

See wildfire post here: Morning Yoga Sequence to Awaken Your Body

 

As you can see yogis, there’s definitely a need.

 

And when there’s a need, I create a way (yup, on top of this morning ish).

 

Related: Morning Yoga: Practice Gratitude for Your Day Ahead

 

So here’s the deal – I didn’t just create a yoga video, because one yoga video won’t do the trick, take it from me. Instead, I created an entire how to live your morning + entire day journey experience.

 

Let me repeat that….

 

An Entire Experience.

 

And because I want to spread the morning inspo love, you’re all invited. To join the morning motivated tribe, enter your information below & I’ll be in your inbox within moments, like seconds.

 

Get the morning class pack here to – wake up with me! 

 

Now enough talking, let’s starting bending – breathing – and being the boss babes we know we are/can be!

 

I’ll meet you on your mat & let’s flow!

 

Until next time, xoxo.

Morning Yoga Video - Energize & Awaken Your Body - Pin now, feel like a badass morning guru now!

Morning Yoga Video – Energize & Awaken Your Body – Pin now, feel like a badass morning guru now!