It's always important to stretch before and after your workout. Don't know where to start? Here are a couple of stretches that will elevate your performance.
Fit a comfortable seat on the floor. Cross one of your legs in front of the other and sit cross-legged. Inhale, straighten your spine. Exhale and stay in position.
You can lay your hands on your knees, but not heavily to avoid pressure on the knees.
Use this pose if, during your practice, you're feeling overwhelmed, or stressed. From table top position, sit back and push with your arms, keep your head down and try getting your butt closer to your heels.
In table top position, shoulders are over your wrist and knees are underneath your hips. As you breathe in, have your belly fall down, shoulders pushed back and gaze your head towards the sky. As you exhale, reverse the pose. Carve the belly in, pop the rib cage up, and look down at your navel.
The perfect stretch for your back. Bring your hands to your hips and exhale and move with your hips to get your torso over your legs. Keep the spine extending out as you move. Place your finger tips or your hands on the floor in front of you or next to your feet. Inhale and bring the gaze forward, extending your chest. Exhale and lift the knee caps, but don't over-extend. Have the crown of your head reach toward the floor and draw your shoulders onto the back. Bring your gaze to your shins.
In downward dog, inhale and bring one of your foot up to the sky. As you exhale, bring your foot between your hands, drop back the knee. Make sure your knee is over your ankle. Lift your torso up and tuck in your tailbone. Slide your shoulders back. Inhale and sweep your hands up to the sky. You should feel a stretch in your hip flexors.
In a laying position, bring one of your knees up to your chest and hold it by your shin. Feel the stretch in your hips. Hold your knee for 20 seconds.