YOGA SEQUENCE: to warm up for the mountains (any season)

the mountains are calling.

get your body ready.

I created a ~15 min. sequence

to warm your body up

STORY: the origin

I snowboard during the cold months, and hike during the warmer months so when creating this sequence, I thought about the stress and strain my lower body goes through during inclines during ascent up the mountains and descents down the mountains. During my hike up Volcan Acatengango, my calves and hips were tight and could use more hip opening. When I snowboarded down Killington, my legs would get tired as I carved my way down the faces of the mountain. I wanted a sequence that could ground me while also open up my chest for higher elevation as well as my wrists for both climbing up rock scramble and strapping into my snowboard. 

★

SEQUENCE

★OPENS: Hips

★WARMS UP: Legs, Wrists 

★MOUNTAIN SEASON: Any

★TIME: 10- 15 minutes if you flow through with equal time on each side. HOWEVER, you are welcome to spend more time in each pose

★SEQUENCE

• forward fold / paschimotasana 

• janu sirasana - right leg 

• janu sirasana - left leg

• roll up to sit. soles of your feet together -> baddha konasana 

• tabletop - fingertips forward, palms flat 

• flip fingertips towards knees. stretch inside of wrists by finding circles OOOO 

• tabletop - fingertips forward

• cat/cow! inhale, drop your back. exhale, round your back like a cat on Halloween

• childs pose // balasana

• plank - hands below shoulders, knees below wrists

• up dog 

• down dog // adho mukha svasasana 

• 3 legged dog - right leg

• knee to nose, rounding your back

• pigeon 

• low lunge

• anjaneyasana, arms up and over

• straighten out your right leg

• press your right heel into the ground

• forward fold

• bend your right knee and step back to down dog 

•3 legged dog - left leg

• knee to nose, rounding your back

• pigeon 

• low lunge

• anjaneyasana, arms up and over

• straighten out your left leg

• press your left heel into the ground

• forward fold

• bend your left knee, step your right foot forward

• uttanasana 

• childs pose <3 

with love, monica

Download the PDF and use it the next time you are getting ready to negotiate with the mountains