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Yoga / Stretch Workout

Your yoga/stretch workouts aim to enhance your mobility and relieve any muscle tension you may be experiencing from the more intense days of the programme. When taking part in your yoga workout, make sure that you focus on your breathing and try and calm your mind and ease into every stretch and position.  

The yoga poses featured in this sequence have been carefully selected to ensure you get a full body stretch and target the tightest muscles. You’ll need an exercise mat, a bottle of water and some calming music for the extra zen.

What equipment will you need?
The Workout

Standing yoga poses

  • Standing forward bend - stand upright and keep your legs straight (your knees will want to bend forwards if you have tight hamstrings) and lean forwards and try and place your palms on the floor. 

  • Standing wide-legged forward bend - stand upright with your legs wide, bend forwards and hold onto your knees and hold. You can also place your palms on the floor if this helps you to feel stable. 

  • Warrior pose 1 (Virabhadrasana 1) - from a standing position, step your left foot towards the back of your mat. Bring the left heel to the floor and bend your front leg so that your weight is behind your leg. Lift both arms above your head, balance and feel the stretch in your hamstring. Swap sides. 

  • Low lunge - similar to the warrior pose, but your back leg and knee should be on the floor. Lean forwards and push your weight into your front foot. 

  • Garland pose - squat with your feet as close together as possible. Keep your heels on the floor and separate your thighs wider than your torso. Lean forward and position your body in between your thighs. You can also press your elbows against your inner knees for an added stretch.
Standing Yoga Poses
Arm and Leg support Yoga Poses

Arm & Leg support yoga poses

  • Upward-facing dog - Lay flat on your front and place your arms by your shoulders. Keep your feet flat and then push upwards, so your body is upright. You should feel the stretch in your back and hips. 

  • Downward-facing dog - From the upward-facing dog position, turn your feet so your toes are on the floor and push your bum up to the ceiling. Keep your head in line with your shoulders, and keep your arms straight. 

  • Three-legged dog  - From the downward-facing dog position, place one foot up in the air and try and keep it straight. Alternate legs. Make sure you keep your balance and only attempt this movement if you feel comfortable.

Kneeling yoga poses

  • Cat pose - Get onto all fours, position your hands shoulder-width apart and position your body weight over your hands. Round your back upwards so that the middle of your back is the tallest part of your body. You should be able to feel the stretch in your shoulders. 

  • Cow pose - Stay in the cat pose and then lower your belly button to the ground. You should arch your back and look upwards. 

  • Child’s pose - From the cow position, sit your bum on the back of your legs and keep your hands in position, reaching forwards. Push the ground away from you.
Kneeling Yoga Pose
Sitting Yoga Poses

Sitting Yoga Poses

  • Hero pose - Whilst sitting in the child’s pose position, open your legs a little wider and sit between your legs. To elevate this stretch, you can lean back slightly. 

  • Seated forward bend - Sit on your mat with your legs out straight in front of you. Keep your knees pushed towards the floor, and if you can, keep your toes pointing towards the ceiling. Stretch your arms above your head and reach forwards towards your toes. You should feel this in your hamstrings and keep your legs straight (naturally, they will want to bend if you aren’t flexible). 

  • Cobbler’s pose - Stay seated and open your legs wide in a straddle position. Bend your knees, and place the soles of your feet together. Bring them close to your body and bend forwards.
Rest Days

During the days on the plan where you are allowed a rest – do just that. Go about your normal day and let your muscles relax. You can opt for active rest days if you want to stay active throughout the plan. 

What is an active rest day? 

An active rest day is when you don’t overexert your muscles but still complete some activity. One of the best ways to exercise on a rest day is to go for a walk or an easy bike ride. Active recovery on rest days will help your muscles recover, particularly if they’re sore from your workout. 

Browse the full functional fitness category for workouts at home

Grab all the necessary equipment you need to complete your home workouts at Fitkit today. Our functional fitness category includes everything you need, from exercise mats to kettlebells. If you have enjoyed our Fit in 30 challenge, check out our blog for a wide range of workouts and information.