Essential Yoga Flow for Weightlifters You Can Do At Home

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Yoga Flow for Weightlifters

Child’s Pose
Kneel with knees slightly apart and crawl hands forward. Reaching arms long and in front of you, allow forehead to rest on the ground.

Downward Dog
From child’s pose, come onto all fours. Tuck toes and lift hips high, reaching sitz bones toward the ceiling. Reach heels back toward the mat. Drop head so neck is long.

High Lunge
From downward dog, lift right leg to the ceiling and step right foot between hands to a low lunge. Keep left heel lifted with left leg straight, but not locked.
B. Transfer weight into feet and reach arms up toward the ceiling, biceps next to ears. Keep right knee bent at a 90-degree angle, making sure the knee doesn’t move forward beyond the ankle.

From high lunge, straighten front right leg and lower left heel to the floor, shortening stance if needed. Fold torso forward over the right leg, tenting fingertips on the floor on either side of the leg.
B. Make sure toes of both feet are pointing forward and hips are square.

Standing Split
From pyramid pose, shift weight forward to balance on the right foot and fingertips, kicking left leg as high as possible.
B. Keep hips square and point left toes toward the floor.

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