Develop Strength and Flexibility with These Two Essential Stretches

Boost your lower body mobility and flexibility with these two simple stretches recommended by a yoga instructor. You don’t need any equipment for these bodyweight stretches, making them accessible anytime, anywhere, and without the need for a gym or home workout class.

Incorporating mobility and flexibility stretches into your daily routine can enhance your posture, improve workout performance, and cultivate a stronger mind-body connection similar to practicing yoga. However, finding time for hour-long yoga sessions or dedicated stretching can be challenging. That’s where this two-move routine from yoga instructor Ashley Galvin can be beneficial. These yoga-inspired stretches focus on opening up your lower body.

You can perform these stretches without any equipment, making them convenient for adding movement breaks to your day, especially if you spend long hours sitting at a desk. Using a yoga mat is recommended for additional support and better grip as you lean into the stretches.

Galvin demonstrates each move and guides you on where you should feel the stretch’s effects as you deepen into the poses. The routine includes a low lunge and a lizard lunge. Familiarize yourself with the lunge technique to ensure proper form and maximize the benefits of each stretch.

While Galvin doesn’t specify a duration or number of repetitions, starting with 30 seconds on each side and gradually increasing the time and depth of the stretch as your flexibility improves is a good approach.

Since no equipment is required, you can easily incorporate these two stretches into your routine as quick breaks from your daily activities or as part of a dedicated flexibility session.

A study published in the Journal of Gerontology found that yoga is as effective as stretching-strengthening exercises in improving functional fitness. The researchers even suggest that yoga may be a preferable form of exercise due to its adaptability and minimal equipment requirements. In addition to core strengthening, balance improvement, and circulation promotion, regular yoga practice can also alleviate anxiety symptoms and enhance overall well-being, akin to the benefits of meditation.