Calling All Weightlifters: This Yoga Flow Will Loosen and Relax Your Tight Muscles

1 Downward Facing Dog

Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside down "V" shape called Downward Facing Dog.
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. Hold for three breaths.

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From Low Crescent Lunge, plant your left palm on the floor underneath your shoulder.
Raise your right arm into the air, and reach it behind you to open the chest and shoulders.
Hold here for five breaths.

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Image Source: POPSUGAR Photography

Begin on the hands and knees.
Inhale to straighten the legs and hold the body in one straight line, shoulders over the wrists, abs pulled in, for one breath.

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Lie on your belly with your legs hips-width distance apart. Extend your arms straight out in front of you.
As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades. Stay here for five breaths, opening through the chest and abs, and then lower your torso back to the mat.

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Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside down "V" shape called Downward Facing Dog.
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. Hold for one breath.

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Begin in Downward Facing Dog. Step your right foot forward between your hands, coming into Warrior 1. Then open hips, arms, and chest into Warrior 2.
Gently arch back and rest your left hand on the back of your left leg. Raise your right arm overhead, feeling the stretch through the right side of the body. Make sure you continue to lower your hips and press your front knee forward so it's directly over your right ankle.
Remain here for eight breaths. Lift your torso up, place your hands on the floor, and move back into Down Dog. Step your left foot forward and do this pose on the left side.

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Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside down "V" shape called Downward Facing Dog.
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. Hold for one breath.

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