By Sage Rountree |
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Use these mat-free poses from Sage Rountrees new book to wake up your whole body and mind for better performance.
This sequence highlights good form in Mountain Pose, the basis of good alignment in virtually every yoga pose and virtually every sport. It also challenges the glutes, wakes up the lower legs, and builds breath awareness, focus, and balanceall of which you need as you begin your workout. Bonus: All of these standing poses are done without bringing your hands to the floor, making it perfect for a mat-free practice in a parking lot, say, before a workoutor almost anywhere else.
TRY IT This sequence can be practiced as a dynamic warm-up, flowing from one pose to the next on each inhalation and exhalation or used as a strength-building practice by holding each pose for several breaths before moving on to the next.
See also Yoga Benefits for Athletes
Crane Pose
From Mountain Pose, inhale and lift your arms and right leg, knee to hip height for Crane.
OPTION Lift only the right heel, not the right thigh.
See also Happy Trails: Yoga for Trail Runners
Diagonal Lunge
From Crane, exhale and step the right foot back into a Diagonal Lunge, shoulders over left knee.
OPTION Slide the right foot along the mat as you step back to diagonal lunge and lower your arms to prayer position at the center of your chest to lighten the load on your shoulders.
See also 6 Yoga Poses for Rock Climbers: Build Core + Back Strength
Reverse It
Inhale and return to Crescent Lunge, lifting the right heel as you face forward. Exhale and lean your torso into Diagonal Lunge. Inhale to pull through to Crane. Exhale and return to mountain pose. Repeat the sequence on the other side. Then practice a few more rounds.
OPTION As you step forward, omit Cane and simply move into Mountain Pose.
Also try A Guided Meditation to Do Before Exercise
Use these mat-free yoga poses from Sage Rountrees new book to wake up your whole body and mind for better performance.
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