SHARE
Hana Ogorevc Hana OgorevcHana Viktorija
Train with me
OVERVIEW SAVE PDF

Yoga for flexibility

5 min · Yoga
Swipe left

Raised Arms / Hands · Hasta Uttanasana

Raised Arms / Hands

2breaths
Feet hip distance wide · Outer edges of feet parallel · Hands shoulder distance wide · Palms facing forward

Muscle Groups
Pronunciation:
ha-stah oo-TAH-NAH-sah-nah
Primary muscle group(s):
Chest, Shoulders, Spine
Secondary:
Knees, Quadriceps
  1. Stand with your feet hip distance wide. Point your big toes forward. Allow your arms to hang by your sides. Reach the crown of your head toward the sky.Point your tailbone toward the floor.
  2. Reach your arms forward and up with an inhale, palms facing forward. Gently arch back and gaze diagonally upward. Keep length in your spine.
  3. Hold the pose for a moment.
  4. Lower your arms with an exhale.

Standing Forward Bend · Uttanasana

Standing Forward Bend

4breaths
Relax neck · Do not lock knees · Press heels into floor · Lift kneecaps · Lift sit bones toward sky

Muscle Groups
Pronunciation:
oo-TAH-NAH-sah-nah
Primary muscle group(s):
Hamstrings, Lower Back, Spine
Secondary:
Calves, Middle Back / Lats, Upper Back & Lower Traps
  1. Stand with your feet together, feet parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Reach your palms toward the floor on either side of your feet.
  2. Draw your kneecaps up and lift your sitting bones toward the sky. Let your head hang.
  3. Hold the pose and take slow, deep breaths.
  4. Place your hands on your hips. Lengthen your spine with an inhale and rise to standing.

Modification: Bend your knees. Hold onto your shins to lessen the stretch.

 Avoid this pose if you have high blood pressure.

Standing Half Forward Bend · Ardha Uttanasana

Standing Half Forward Bend

4breaths
Do not compress neck · Aim for flat back · Press fingertips into floor · Bring weight to balls of feet

Muscle Groups
Pronunciation:
ard-ha oo-TAH-NAH-sah-nah
Primary muscle group(s):
Hamstrings, Spine
Secondary:
Calves
  1. Begin in Standing Forward Bend. Rest your fingertips on the floor in line with your toes.
  2. Lift your torso with an inhale, keeping your fingertips on the floor. Lengthen your spine and gaze diagonally downward.
  3. Hold the pose for a moment.
  4. Fold forward with an exhale.

Modification: Bend your knees. Place your hands on your shins instead of the floor.

Crescent Lunge · Anjaneyasana

Crescent Lunge

4breaths
Lengthen tailbone toward floor · Draw shoulders away from ears · Lift back heel · Align knee over ankle

Muscle Groups
Pronunciation:
AHN-jah-nay-AH-sah-nah
Primary muscle group(s):
Calves, Hamstrings, Quadriceps, Shoulders
Secondary:
Ankles, Chest, Glutes & Hip Flexors, Knees, Spine
  1. Begin in Downward Facing Dog. Step your right foot in between your hands with an exhale. Rise onto your fingertips.
  2. Engage your back leg. Reach your arms toward the sky with an inhale, palms facing each other. Bring your torso upright.
  3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
  4. Hold the pose and take slow, deep breaths.
  5. Lower to Downward Facing Dog with an exhale. Change sides.

Modification: Keep your hands on your hips or back knee on the floor, toes untucked.

 Avoid this pose if you have heart problems, high blood pressure, or knee injury.

Revolved Side Angle · Parivrtta Parsvakonasana

Revolved Side Angle

2breaths
Align knee over ankle · Soften belly · Align armpit outside of knee · Open chest to the side ·

Muscle Groups
Pronunciation:
par-vrit-tuh PARSH-vah-ko-NAH-sah-nah
Primary muscle group(s):
Calves, Chest, Hamstrings, Shoulders, Spine
Secondary:
Ankles, Knees, Middle Back / Lats, Obliques, Quadriceps
  1. Begin in Crescent with your right leg forward. Twist your torso to the right with an exhale.
  2. Snuggle your left armpit outside of your right knee and place your left fingertips on the floor.
  3. Reach your right arm to the sky with an inhale. Lower it alongside your right ear with an exhale. Gaze toward the sky.
  4. Hold the pose and take slow, deep breaths.
  5. Carefully untwist with an exhale and rise to Crescent. Change sides.

Modification: Press your upper arm against your thigh and bring your palms to prayer.

Half Monkey / Half Split · Ardha Hanumanasana

Half Monkey / Half Split

5breaths
Energetically drag front heel toward you · Flex front foot · Keep head in line with spine · Lengthen spine ·

Muscle Groups
Pronunciation:
ard-ha ha-new-MAH-NAH-sah-nah
Primary muscle group(s):
Calves, Glutes & Hip Flexors, Hamstrings
Secondary:
Knees, Spine
  1. Begin in Equestrian with your right leg back. Extend your left leg forward with an exhale and flex your foot.
  2. Support your weight on your fingertips. Energetically pull your left heel toward you.
  3. Bend forward with an exhale, keeping your head in line with your spine. Inch your foot forward as your flexibility allows.
  4. Hold the pose and take slow, deep breaths.
  5. Drag your front leg toward you with an inhale. Change sides.

Modification: Stay upright.

Sleeping Pigeon · Eka Pada Rajakapotasana

Sleeping Pigeon

5breaths
Square hips · Scissor legs toward one another · Extend back leg directly behind body · Breathe deeply into hips

Muscle Groups
Pronunciation:
eh-kuh PAH-dah RAH-jah-kahp-oh-TAH-sah-nah
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Shoulders, Spine
  1. Begin in Downward Facing Dog. With an exhale place your left knee on the floor in between your hands, left ankle behind right wrist.
  2. Lower your right knee to the floor, scooting your leg back so that both hips are near the floor. Untuck the back toes. Check that your back leg is extended straight behind you. Rise onto your fingertips and lengthen your spine. Stay here for a few breaths.
  3. Slowly walk your hands forward with an exhale and rest your forehead on the floor.
  4. Hold the pose and take slow, deep breaths.
  5. Tuck your back toes under and carefully push yourself back to Downward Facing Dog with an exhale. Change sides.

Modification: Keep your torso lifted. Draw your front heel close to your body to lessen the stretch.

 Avoid this pose if you have knee or sacroiliac injury.

Wide Angle Seated Forward Bend · Upavistha Konasana

Wide Angle Seated Forward Bend

5breaths
Point toes and knees toward sky · Lengthen front of torso · Avoid rounding the spine · Micro-bend the knees

Muscle Groups
Pronunciation:
oop-ah-vish-tah ko-NAH-sah-nah
Primary muscle group(s):
Calves, Hamstrings
Secondary:
Glutes & Hip Flexors, Lower Back, Spine
  1. Sit with your legs stretched in front of you. Open your feet as wide as possible. Point your toes up.
  2. Walk your arms forward with an exhale. Grasp your big toes with your index fingers. Breathe here for a moment.
  3. Bend forward from your hips with an exhale and hold the outsides of your feet. Relax your neck.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale.

Modification: Stay upright and walk hands forward as much as possible without straining.

Goddess · Utkata Konasanana

Goddess

4breaths
Externally rotate inner thighs · Align knees over ankles · Point tailbone toward floor · Keep torso vertical

Muscle Groups
Pronunciation:
oot-KAH-tah ko-NAH-sah-nah
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Ankles, Calves, Chest, Knees, Spine
  1. Stand with your feet together. Step your feet 3 apart with an exhale, pointing your toes diagonally outward.
  2. Lift your arms with an inhale, bringing your upper arms parallel to the floor and forearms vertical, hands facing forward. Spread your fingers wide.
  3. Lower into a squat with an exhale. Point your tailbone toward the floor. Draw your knees back so that they’re aligned over your ankles. Lift your chest and soften your shoulders.
  4. Hold the pose and take slow, deep breaths.
  5. Release your arms with an exhale and straighten your legs. Step your feet together.

Modification: Rest your hands on your hips.

Wide Legged Forward Bend C · Prasarita Padottanasana C

Wide Legged Forward Bend C

4breaths
Relax shoulders · Relax torso toward floor · Palms face away from body · Engage lower belly

Muscle Groups
Pronunciation:
pra-SAR-ee-tah PAH-doh-TAHN-NAH-sah-nah C
Primary muscle group(s):
Hamstrings, Lower Back, Shoulders, Spine
Secondary:
Calves, Glutes & Hip Flexors, Middle Back / Lats, Upper Back & Lower Traps
  1. Stand with your feet 3 to 5 feet apart and parallel.
  2. Interlace your fingers behind you. Lift your chest and lengthen your spine with an inhale.
  3. Bend forward with an exhale, keeping your spine long. Lift your arms up and overhead.
  4. Bend your elbows and bring your hands toward your back. Rotate your palms to face out. Straighten your arms and bring your hands back toward the floor with an exhale.
  5. Hold the pose and take slow, deep breaths.
  6. Inhale and rise with a flat back. Step your feet together with an exhale and release your hands.

Modification: Keep your hands in the first position (palms toward your back).

 Avoid this pose if you have high blood pressure or low back issues.

Garland · Malasana

Garland

4breaths
Lift and lengthen torso · Press upper arms against thighs · Relax shoulders

Muscle Groups
Pronunciation:
MAH-LAH-sah-nah
Primary muscle group(s):
Glutes & Hip Flexors, Knees, Spine
Secondary:
Ankles, Lower Back
  1. Begin standing with your feet wide. Lower into a squat with an exhale.
  2. Bring your feet close together, but open your knees wider than your torso.
  3. Bring your upper arms to the insides of your thighs and press your hands together in front of your chest.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale.

Modification: Place a folded mat under your heels if they don’t touch the floor.

Downward Facing Dog · Adho Mukha Svanasana

Downward Facing Dog

5breaths
Bring feet hip-width apart · Bring hands shoulder-width apart

Muscle Groups
Pronunciation:
ah-dho moo-khah SHVAHN-NAH-sah-nah
Primary muscle group(s):
Calves, Hamstrings, Middle Back / Lats, Spine
Secondary:
Abs, Ankles, Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
  1. Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under.
  2. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms.
  3. Hold the pose and take slow, deep breaths.
  4. Release your knees to the floor with an exhale and sit back on your heels.

 Avoid this pose if you have high blood pressure or carpal tunnel syndrome.

Extended Puppy · Uttana Shishosana

Extended Puppy

4breaths
Keep hips over knees · Bring knees hip-width apart · Bring hands shoulder-width apart

Muscle Groups
Pronunciation:
oo-TAH-NAH shee-SHOW-sah-nah
Primary muscle group(s):
Shoulders, Spine
Secondary:
Abs, Upper Back & Lower Traps
  1. Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips.
  2. Slowly walk your hands forward with an exhale, keeping your hips over your knees. Sink your chest toward the floor and if possible, rest your forehead on the floor.
  3. Hold the pose and take slow, deep breaths.
  4. Walk your hands toward you with an inhale to return to all fours.

Modification: Place a folded blanket under your knees.

 Avoid this pose if you have knee injury.

Motivated?

Let’s reach your fitness goals

with simple online personal training!

Personal Training Platform from WorkoutLabs
You can switch gender of illustrations here
Got it
Notifications
No client activity to show yet
Delete forever?
Yep, toss it!