TBYB Yoga: The Stretches

Unless otherwise indicated, all stretches should be held for a count of 15 to 30. Do not do any of these stretches or poses without first consulting your physician.

There are three phases of the overall stretch routine, and you can use the following links to get to each section:

• Supine Flow (on your back, on the floor)
  • Alexanderish Pose
  • Hamstring
  • Glute
• Seated Flow (on the floor)
  • Adductor
  • IT Band
  • Lower Back
  • Back of Neck
  • Sides of Neck
  • Sternocleidomastoid
  • Scapula
  • Glute/Lower Back
  • Waist/Ribcage
• Kneeling (on your knees/hands and knees)
  • Full-spine Rolls
  • Cat and Lion Pose
  • Child’s Pose
• Squatting (rising from kneeling)
  • Foot
  • Ankle
• Standing (on your feet)
  • Calf
  • Inner Thigh
  • Angled Inner Thigh
  • Quadriceps
  • Hip Flexor
  • Standing Lower Back
  • Chest
  • Standing Hamstring
  • Standing Hip Swivel
• Other (optional stretches/massage techniques)
  • Spinal Traction
  • Rolling Pin Massage
  • Tennis Ball Massage