Intense times for CrossFitting yogis
If you are participating in the CrossFit games with us, you are probably in need of some serious R&R. Even if you are regularly attending yoga classes, you could seriously benefit from some extra stretching. Here are a few moves that will stretch out some of the major areas we are using the most in the games WODS.
1. Childs pose with a block: place a yoga block at the top left corner of your mat. Place your right hand on the block firmly, then sink back into child’s pose. If you don’t feel an intense stretch down the outside of your arm all the way into the shoulder area, move your hips a little to the right. Keep this for about sixty seconds, then repeat on the other side.
2. Knot pose: this one is especially for those of us who have completed 12.3 (those heavy push presses were murder!). This is just like child’s pose, except you will place one arm across your chest and then lie down on it, squaring the chest to the mat as much as possible. The other arm is extended past your head. Give it a minute or so on each side.
3. Intense quad stretch: Place one knee directly against the floor touching the wall with your shin flat against the wall. The other leg will be in front of you (like a kneeling pose or lunge). At first, you may need to hold the pose supported on blocks, but try to move your shoulder blades towards the wall. Hold for at least sixty seconds, and be sure to breath deeply the whole time. This one can be incredibly uncomfortable, but it liberates your quads like nothing else when practiced regularly.
4. Updog or press ups: Protect your back with a few of these each day! Start on your stomach, placing your hands firmly on the mat somewhere near your rib cage (exact placing of hands will vary from person to person depending on your flexibility). Press up until your arms are straight. Keep your neck neutral by looking straight ahead. Hold for a few seconds and repeat 8 to 10 times.
If you’ve already completed 12.3 this week I strongly encourage you to come to yoga at 9 a.m. this Saturday!