YOGA       
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6 Post-Workout Hip Openers for Athletes

Legs-Up-the-Wall Pose

Viparita Karani

Start with your Legs up the Wall.

Hamstring Stretch

Pull your left leg toward your torso, rolling your ankle a few times in each direction. Lightly hold your left thigh with your hands as you stay for several breaths in the hamstring stretch.

Half Happy Baby

Ardha Ananda Balasana

Bend your left knee and drop it to the left armpit for Half Happy Baby. Stay several breaths.

Figure 4

Keeping your left knee bent, cross your outer left ankle over your right thigh for Figure 4. Stay several breaths. Repeat each of these poses on the other side.

OPTION Flip the sole of your right foot to the wall and bend your right knee.

Bridge Pose/Half Shoulderstand

Setu Bandha Sarvangasana variation

If your upper back and neck are healthy, bend both knees and lift your hips for Bridge Pose at the wall. Your hands can support your lower back. Stay several breaths before lowering slowly.

Double-Knee Twist

Scoot a few inches away from the wall, or stay where you are and drop both knees to the right, feet to the base of the wall. Stay several breaths in the twist, then repeat on the other side.


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More yoga info at www.yoga.am


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