If you're hooked on Flywheel, SoulCycle [1], or any of the many other indoor-cycling offerings, we don't blame you! But if you've wanted the quick stretch session at the end of a class to last longer, this is the yoga sequence you've been waiting for. Give your hard-worked muscles some love — and help prevent injury — with this short postride yoga sequence. Your whole body will reap the benefits, but extraspecial attention is given to the quads, hips, hamstrings, and core.
Source: Shutterstock [2]
Down Dog
- Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
- Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into the classic upside-down-V shape called Downward Facing Dog [3].
- Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
- Breathe deeply for five breaths.
Source: Louisa Larson Photography [4]
Warrior 1
- From Down Dog, inhale to step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
- Raise your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up toward your hands in Warrior 1 [5].
- Stay here for five breaths. Then drop your hands to the floor before stepping back to Downward Dog before performing Warrior 1 your other side.
Source: Louisa Larson Photography [6]
Warrior 2
- From Warrior 1 on your second side, inhale to open your hips, arms, and chest to the left.
- Gaze past your right fingertips, keeping your front thigh parallel with the floor.
- Stay like this in Warrior 2 [7] for five complete breaths. Then cartwheel your hands to the ground, step back to Downward Dog, and complete Warrior 2 on your other side.
Source: Louisa Larson Photography [8]
Standing Forward Bend
- Once you've completed your second Warrior 2, step your feet together at the top of your mat for a quick Mountain Pose.
- Inhale and reach your arms over above you, gazing up toward your thumbs, and keeping your tailbone tucked to protect your lower back from strain.
- As you exhale, engage your abs and fold forward with a straight back, releasing into a Standing Forward Bend [9].
- Tuck your chin in toward your chest, straighten your legs as much as possible, and shift weight forward into your toes.
Source: Laughing River Yoga
Boat
- From Standing Forward Bend, sit down on the mat with your knees bent and feet flat on the floor. On your inhale, lift your feet off the ground, bring your arms to the outside of the knees, and draw the knees together for Boat [10].
- If this feels comfortable, extend your legs with your toes pointing up toward the ceiling.
- Hold this position for five breaths.
Source: Louisa Larson Photography [11]
Butterfly
- From Boat, slowly bring your legs to the ground, bend your knees, and bring the soles of the feet together.
- Using your hands, open your feet up like a book into Butterfly [12]. Inhale to lengthen the spine, and exhale to fold forward, pressing your elbows against the inner knees to increase the stretch.
- Enjoy this pose for five breaths.
Source: Louisa Larson Photography [13]
Pigeon
- Keep your left leg forward (with the outside of this leg resting on the mat) and extend your right leg to the back of your mat, with the top of your right foot resting on the floor. Feel an opening in the right hip and left hip flexor, but not so much that you feel pain.
- Rest your hands on your hips or inhale to raise the arms in the air, gazing at the palms with relaxed shoulders.
- Breathe deeply for (at least) 10 breaths.
- Then, place your hands on the ground and hold Downward Dog for five breaths, before stepping your right leg forward for Pigeon [14] on the other side.
Source: Louisa Larson Photography [15]
Head to Knee A
- From Pigeon, swing your left leg forward. Sit up nice and tall, drawing the right sole of your foot against your inner thigh.
- Lengthening through the spine and keeping your left leg straight, fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin for the full expression of Head to Knee A [16].
- Rest here for (at least) five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears. Then slowly sit up and switch sides.
Photo: Jenny Sugar
Locust
- From Head to Knee pose, roll over to lay on your belly, lower your hands to the mat beside your hips, palms facing up.
- Drawing the feet together will engage the inner thighs and hamstrings more. Relax the shoulders away from the ears, holding Locust [17] for five breaths.
Source: Louisa Larson Photography [18]
Chest-Opening Bow
- From Locust, bend the knees and reach your hands back to hold the inside of your ankles. If this is too difficult, hold the outside instead [19].
- Actively press the feet up and way from your torso to feel a deep opening in the chest and shoulders.
- Gaze forward in this variation of Bow pose for five breaths.
Source: Louisa Larson Photography [20]
Wide Child's Pose
- From Bow Pose, press up to kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you.
- Take a deep breath in and as you exhale, lie your torso down onto your thighs for a Wide Child's Pose [21]. Try to lengthen your neck and spine, by drawing your ribs away from your tailbone, and the crown of your head away from your shoulders.
- Rest your arms beside your legs, and stay here for five breaths or longer. Once you've had enough, inhale to lift your torso up.
Source: Laughing River Yoga