MOVEMENT – Power Up

Limber Up for Spring

By 24Life

Even if winter’s chill is still hanging around your neighborhood, the buds are coming out and spring really is right around the corner. Get ready for more active days by loosening up those stiff or tight joints with this total-body mobility set.

  • Perform these movements in order, starting with the breath work.
  • Each pair of movements should be performed for one to two minutes, three times, alternating between the first and second movement before moving on to the next pair.

BREATH WORK

Side-Lying Deep Breathing

  • Start on your side with your knees bent so that your hips and knees form 90-degree angles.
  • Place your top hand on your side, over your ribs.
  • Take a deep breath in through your nose for five seconds. Hold for a count of two, and then slowly exhale through the nose.
  • Repeat for one to two minutes and switch sides.

Deep Squat Breathing

  • Get in the deepest squat that you feel comfortable. Imagine that you are in the garden weeding.
  • Take a deep breath in through your nose for five seconds. Hold for a count of two, and then slowly exhale through the nose.
  • With every breath readjust your stance to make it a bit different. Think about creating a new footprint in the dirt.

UPPER BODY

Down Dog Walk Out

  • Perform a Downward Dog yoga pose.
  • From Downward Dog, walk your hands back to your feet.
  • Stand up tall and reverse the sequence, placing your hands on the floor and walking them out to Downward Dog again.

Wide Kneeling Lat Stretch with Rotation

  • Begin in Child’s Pose, with your knees comfortably wider than hip-width apart.
  • Extend your arms out in front of you, then thread your right arm under your left shoulder. Let your eyes follow your right hand.
  • Hold for 10 seconds and release, then repeat on the other side.
  • Continue, alternating sides. Remember to breathe slowly and relax.

LOWER BODY

Split Kneel Restorative Pose

  • Begin in a half-kneeling stance with one foot forward and the opposite knee on the ground.
  • Lean into the position to achieve a stretch in the front of your trailing leg.
  • Hold for 20 seconds and then switch legs.
  • Continue, alternating sides.

Pigeon Stretch

  • Begin on all fours.
  • Fold your right leg under your left shoulder so that you feel a nice stretch in the back of your hip and your lower back.
  • Hold for 20 seconds and then switch sides.
  • Continue, alternating sides.

Video credit: MIlles Studio, Stocksy
Photo credit: Cinemalist, Stocksy; Tom Casey, box24studio.com
Model: Nicole De Maria, 24 Hour Fitness

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