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Did your exercise regimen slow down at the end of winter and early spring? Don’t worry; you’re not alone. With the momentum of New Year’s resolutions wearing off, it can be tough to maintain motivation. It’s understandable if you have lost some flexibility and strength, but getting back on the horse can be even more challenging.

If you have decided to get back into working out regularly—perhaps with help from Power for Life Fitness’s free group fitness classes—congrats! To help you out, here are five yoga poses that will loosen up your muscles and joints and improve your range of motion to prepare you to hit the ground running. Try doing them every day or every other day until you feel limber enough to dive back in.

Child’s Pose
This pose feels relaxing and decadent for your body, but it is also a terrific stretch for your hips and lower back—both of which can get very tight if you’re sitting at a desk all day. To do:

  1. Kneel on a mat. Bring your toes and knees apart, and sit back on your heels. 
  2. Walk your hands forward as far as possible and place your palms on the floor. 
  3. Drop your head and chest towards the floor, letting your forehead rest if you can. 
  4. Hold for 10 deep breaths.

Bound Angle Pose
Bound Angle Pose is a simple hip opener and thigh stretch that also strengthens your back and core subtly. To do:

  1. Sit on a mat.
  2. Bring the balls of your feet together, letting your knees fall open to the sides.
  3. Hold onto your ankles and sit up tall, pressing your shoulder blades down and your chest up.
  4. Hold for 10 deep breaths. 

Downward-Facing Dog
The adaptability of a downward-facing dog makes it an excellent stretch for the entire back body, from the heels up to the head, regardless of your flexibility level. To do: 

  1. Come onto all fours on a mat. 
  2. Tuck your toes under and press down, lifting your tailbone straight up in the air until your legs are as straight as possible. 
  3. Let your head fall and think about pressing through your palms so that your chest points toward your legs. 
  4. Hold for 10 deep breaths. 

King Pigeon Pose
This pose targets the glutes, hips, and lower back to help prepare you for squats and lunges. To do: 

  1. Start on all fours on a mat. Slide your left knee forward until your shin is on the floor and your left foot is pointing towards your right knee. 
  2. Slide your right leg straight back until the top of your thigh is resting on the floor. 
  3. If you need to, move your left foot forward until you can sit on your left backside. If you can, walk your hands forward and let your chest fall onto your left knee; you can also remain upright. 
  4. Hold for 10 deep breaths, then switch sides. 

Half Frog Pose
This gentle pose opens the chest and stretches the abs while lengthening the quads. To do: 

  1. Lie down flat on your stomach on a mat. 
  2. Bring your arms in until your elbows are under your shoulders, and rest your forearms on the ground with your hands pointing forward. Press down with your left forearm and lift your right hand off the ground. 
  3. Bend your right knee to bring your foot towards your butt. Grab your foot with your right hand and gently press it toward your butt while pressing your chest up. 
  4. Hold for 10 deep breaths, then switch sides.  

If you live in a P4LF community and want to get your body moving, join us for one of our free virtual fitness classes, by subscribing to our YouTube Channel. To view the schedule, reach out to your leasing office, or follow along with us on Instagram or Facebook.

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