This routine is good for days when you’ve been active and on your feet for a long time. These postures place your body in positions you won’t typically find yourself when standing, which helps to correct muscle imbalances, improve spinal alignment, stretch tight and overworked muscles, and even build strength.
GOOD FOR
• Workers who are on their feet at a workstation or stand-up desk
• After concerts, long walks, or other activities that involve being on your feet for hours at a time
GUIDELINES
• Hold the postures for the time given, or repeat for the reps given, breathing consciously to work deeper into the poses.
• If the instructions say to hold on each side, do the left side and then the right side in succession.
• Move as fluidly as possible from one posture to the next without resetting to a starting position unless necessary.
• This routine stretches the muscles used to stand, and strengthens those not used when standing. Although it’s restorative, it’s also a strength workout, so push yourself!
| START | |
| HALF SUN SALUTATION Repeat: BEGINNER 2 reps ADVANCED 3–4 reps |
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| LOW LUNGE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| HALF SPLIT Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
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| LOW LUNGE Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| HALF SPLIT Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
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| PLANK Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| SIDE PLANK Hold on each side: BEGINNER 20 secs/side ADVANCED 45 secs/side |
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| COBRA Hold: BEGINNER 15 secs ADVANCED 30 secs |
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| CHILD’S POSE Hold: BEGINNER 30–60 secs ADVANCED 30–60 secs |
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| BOAT Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| SEATED TWIST Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| BUTTERFLY STRETCH Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| CAT-COW Repeat: BEGINNER 5–10 reps ADVANCED 5–10 reps |
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| DOWNWARD-FACING DOG Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| LIZARD Hold on each side: BEGINNER 45 secs/side ADVANCED 60 secs/side |
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| SPHINX Hold: BEGINNER 45 secs/side ADVANCED 60 secs/side |
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| PIGEON Hold on each side: BEGINNER 45 secs ADVANCED 60 secs |
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| FINISH | |
