Post-Strength Yoga · 01

The sequence

1. 1. 01
      Mountain

2. Around

   1. 02
      World's Greatest StretchRight · 45 s

      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 passes through the three positions — do not rush the rotation.

   2. 03
      World's Greatest StretchLeft · 45 s

      Left foot forward. Three passes. Sink the hips low BEFORE you turn — that is what makes the rotation mean anything.

3. 1. 04
      Thread the NeedleRight · 65 s

      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.

4. 1. 05
      Thread the NeedleLeft · 65 s

      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.

5. 1. 06
      Cobra1 min

      Lower to the front. Hands under the shoulders, lift the chest, hips heavy. Extension after an hour braced.

6. 1. 07
      Supine TwistRight · 100 s

      Roll to your back, drop the knees right, arm extended. The long one — let the breath keep taking it deeper.

7. 1. 08
      Supine TwistLeft · 100 s

      Drop the knees left. Unhurried; both shoulders stay on the floor.

8. 1. 09
      Squat

      Roll up to a squat.

9. 1. 10
      Standing Forward Fold

      Straighten the legs and fold.

10. 1. 11
       Mountain

       Rise to stand tall.