Post-Strength Yoga · 01
After heavy kettlebell work · 10 min · Twist · After training
Why it works: Chapter 23, Stiff people work harder for every stroke
The routine
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- 2World's Greatest Stretch
Right · 1 min
This IS the prime — it warms as it goes, which is why nothing precedes it. Step the right foot forward into a deep lunge, back leg long and heel lifted. Right forearm (or hand on a block) down toward the instep, then rotate open and reach that arm to the ceiling, then straighten the front leg and hinge over it. Three slow passes through the three positions — do not rush the rotation.
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- 3World's Greatest Stretch
Left · 1 min
Left foot forward. Sink the hips low BEFORE you turn — that is what makes the rotation mean anything.
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- 4Thread the Needle
Right · 1 min
Hands and knees, hips stacked high over the knees. Slide the right arm under and across, palm up, shoulder and side of the head down. Keep the hips where they are.
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- 5Thread the Needle
Left · 1 min
Change sides. Rotation at the part of the spine built for it, plus the back of the shoulder — the one thing a racked and locked-out session leaves shut.
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- 6Puppy
2 min
Stay on the knees, hips HIGH over them, walk the hands forward and melt the chest toward the floor. Arms straight, elbows lifted. Two minutes is a long time here — let the chest keep sinking rather than holding a shape. If the hips drift back to the heels this becomes child's pose and the shoulders get nothing.
- 6
- 7Pigeon
Right · 1 min
Walk the hands back, then slide the right knee forward toward the wrist, shin angled across, back leg long. Front foot pointed, toes back. Blanket under the front hip if it hangs. Long exhales. Tight hips: walk the front foot closer in.
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- 8
- 9Supine Twist
Right · 1 min
Roll to your back, drop the knees right, arm extended. Let the breath keep taking it deeper.
- 9
- 10
- 11Squat
Roll up to a squat.
- 11
- 12Standing Forward Fold
Straighten the legs and fold.
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- 13Mountain
Rise to stand tall.
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