Post Challenge Walk Stretches

Just walked 50 miles and your whole body feels like a cross between a sack of concrete, an over-tenderized steak, a blister, and steel cable? Grab a bolster (or a rolled up blanket or towel or two) and a yoga block (or a foot stool) and try these stretches once you're ready.

This sequence targets specifically the calves, the low back, the quads and the outer hips (plus the mid and upper back relaxation). You can of course add a hamstring stretches too using straps with straightened legs (careful on those knees) and forward folds, during one-legged heros pose, or before you fully relax in legs up the wall!

Remember, HYDRATE and BREATHE!

Low Lunge

Standing version to stretch shoulders, calves, Achilles’ tendon, sole of foot, hip flexor (psoas) of rear leg.

Slowly raise and lower back heel to intensify.

Kneeling version with padding for more support, deeper stretch on quad/psoas of rear leg.

Blocks under hands to support upper body and back.

Deepen stretch for hips and back by bringing both hands inside front leg and lowering without rounding back. Tuck under back toe for foot stretch.

Hero’s Pose

Sit with knees tucked under, blanket/pillow on calves, block between heels. Quad stretch, shin stretch.

Increase intensity by removing supports, moving heels apart, placing sit bones between heels.

Knees CAN flare slightly for comfort. Deepen outer front hip flexor intensity by keeping them forward

Option: One leg extended forward (cushion under that sit bone).

Recline with props for bigger stretch in quads and other front of hip flexors.

Options for cushion under entire body, or graduated levels as shown.

Pigeon

Stretch for piriformis, glutes, top of foot/shin. Face down, one knee tucked up under body with shin diagonal on mat, foot pointing toward side of mat. Other leg long behind, knee face down. Put bolster/blanket under bent leg to level out hips.

Add another support under the upper body. Option to bend back leg up at knee to add quad stretch (note: creates intense backbend).

Supine version “figure 4” gentler on the knees and low back.

Cross one ankle (with foot in flexed (toe up) position, and feed hands around back of other thigh, drawing both legs closer to body, creating a stretch for outer hip/glutes/piriformis.

Can place foot against the wall to vary pressure instead of hands drawing legs inward.

Option to drop legs to the side for a twist.

Figure 4 Prone to Belly Twist

Lie on belly, turn one knee out to side like tree pose to release hips and low back. Arms can support head, or extend side ways with head turned to release upper back.

Option to have torso on a bolster for extra support.

If on bolster, come to floor. Rotate chest and arms toward up, leaving the bent leg on top of the straight leg. Head can face up or continue turning.

Use props under bent knee if it doesn’t stay on the group, and/or blanket bolster against the back so body isn’t forced into a twist or if shoulder doesn’t completely reach the ground.

Legs up the Wall

Destress, decompress, reduce swelling in legs and feet, bring down heart rate, support back, and help you relax.

Three variations shown (with support under hips, with knees wide (great inner thigh stretch), and flat one ground. Ask for help finding a version that works for your body!

Live Accessible Chair Yoga for those with Physical Disabilities

In order to help serve the needs of Accessible Yogis I am starting a Chair Yoga Class for Physical Disabilities on April 21, every Tuesday and Thursday at 10AM PST, at least until the Shelter-in-Place is lifted. This class will be fully seated in a chair. Props are optional (I will demonstrate with and without them). I will address issues for folks with limited mobility and balance challenges; we will work on strengthening muscles, improving coordination, and a good deal of stretching to improve not only range of motion but elasticity of tissues. One major focus with be breathwork for calming the nervous system and energizing the spirit. 

As these will be password protected sessions to guard against people hacking into it, I need people to sign up in advance via email. IT IS A FREE SERVICE I AM OFFERING (though I’m never one to turn away donations…. There is a link on my website). Please share this meeting post with whomever you think might be interested and I will send them the link and password.  Your help and energy are appreciated! Thank you!

The following folks are part of my inspiration: National Multiple Sclerosis Society, Mindset Fitness and Yoga, Fun4theDisabled, The Challenge Center in La Mesa, AccessibleYoga.org. Karen O'Donnell Clark, Abilities Expo! 

Thank you all for your amazing support for our communities!

The Yoga Lounge

For the past eight years I have been honored to provide volunteer yoga services to the participants of the National Multiple Sclerosis Society Pacific Coast Chapter 50 Mile Challenge Walk. Prior to being their yoga provider I actually walked the challenge from 2004 through 2011. (Full disclosure, in 2009 I did all the fundraising but my OB didn't think it advisable that I walk at 8 months pregnant. Turns out I left the event early to give birth to my son).

The Yoga Lounge, 2019

As the yoga provider I help kick-start the event Friday morning with (humorous) stretching/warm-up during Opening Ceremonies, and Saturday and Sunday mornings I greet the walkers in the breakfast room with foam rollers and tennis balls for self massage and suggestions on chair yoga poses to stretch the quadriceps, hamstrings, back muscles, hips, or whatever else needs a morning wake-up.

Friday and Saturday afternoons I host the BYOM Yoga Lounge, a quiet, prop-equipped room that includes:

• Yoga mats and blankets
• Multiple sized bolsters
• Blocks and straps
• Stretch bands
• Chilled golf balls and smaller rubber balls for foot massages
• Tennis balls and lacrosse balls for larger muscle massage
• Small foam rollers
• Aromatherapy mist
• Quiet music and ambient lighting 
• Chairs for those not able to get onto the floor

I like to think of the service as yoga "triage." Walkers (and staff and volunteers who have spent up to 12 hours on their feet supporting walkers) come in, let me know what body part/s need soothing, and I try to set them up with yoga poses, restorative or otherwise, that will help to stretch, ease, strengthen, and soothe their body stresses. They can also do their own thing, using the props as needed in a quiet space. I supply aromatherapy mists, body lotions, as well as handmade magnesium chloride muscle rub for soothing aching body parts (click to order this on ETSY https://www.etsy.com/shop/BYOMyoga)

Mg Muscle Rub

For some, just taking off shoes and socks and rubbing the soles of the feet on iced golf balls (spiked with a little essential oil) can be delightful. For others the act of lying horizontal, on a blanket, or a supported bolster with feet down, knees up, can be the low back release that does the trick after pounding the pavement for 20 miles.

Walking 20 miles (or even just being upright all day) can create postural challenges (hunching over). Simply lying supine, with arms overhead and resting on blocks can open the shoulders without causing wear and tear on the shoulder joints (see Constructive Savasana below).

Hips, glutes, hamstrings, and quadriceps also take a beating on long walks, so I have a variety of supported floor based yoga poses I introduce, encouraging everyone to hold for at least three minutes, utilizing long slow breaths to maximize the calming effort for muscle and nervous system relaxation.

Some of my time-tested favorites:

Deer Pose/Lazy Pigeon: Prone, legs bent, bottom leg knee closer to body. Torso can be supported on a bolster. perform on both sides. Similar to Pigeon but far less intense on the lower knee and less stretch on the back leg quad/psoas.

Prone Dancing Shiva/Prone Pavritta Hasta Padagusthasana: Prone extended leg and arm twist. hand and big toe do not have to touch. lower leg extends, body working to "fold" on top of lower leg, pushing through lower heel. bottom hip can be supported (as shown) on block or bolster. restorative version has torso on bolster (not hip). perform on both sides.

Supta Pavritta Hasta Padaghustasana (with props): Supine Twisting Hand to Big Toe Pose has a strap between the hand and top leg that cross over the body, pushing through the heel. upper leg can rest on a bolster/block. Restorative version does not use a strap, or has strap around top thigh and looped around upper arm (see pic). perform on both sides.

Broken Wing/Figure 4: Prone, one leg hiked up to the side at 90 degree like hugging a pillow, ankle below knee. Head turned to one side. release for glutes and outer hip and low bag. Torso can be supported on a bolster. perform on both sides.

Constructive Savasana: Supine, on floor or supported by bolster esp. with low back support. if on bolsters, use additional blocks/blankets under length of arms to prevent hyper-extension of shoulders.

Legs up the Wall/Vipariti Karani: Supine, sit bones at or near wall. bolster under length of body including pelvis and head, or on floor. legs can be gently bound at upper this with strap to support adductors. arms overhead for shoulder stretch or by side, palms open. eye pillow optional. gentle weight/blanket over body or on hips for grounding/low back release optional. gentle weight/blanket on/over feet optional.

Supported Prone Savasana: Prone, bolster/rolled blankets under belly, legs extended at end of bolster or separated to allow knees to descend off sides (similar to frog). arms crossed under head on bolster or floor. rolled blanket under shins for low back support. flesh can be distributed over edge of bottom bolster/between two bolsters for comfort rather than struggle with compression.

Savasana (Restorative): Supine, with bolsters under torso/hips, head, and additional rolled blanket or bolster beneath knees to release low back. arms supports. option to cover eyes, gentle weights/blanket on bellow/hips.

Deer Pose/Lazy Pigeon

Prone Dancing Shiva Variation

Revolved Hand to Big Toe Variation

Revolved Hand to Big Toe Variation

Legs up the Wall

Broken Wing

Prone Savasana Variation 1

Prone Savasana Variation 2

Constructive Savasana

Restorative Savasana Variation

Traditional Savasana

If you are looking for a Yoga Lounge provider for your charity event keep BYOMyoga in mind! The NMSS is near and dear to my heart and you'll see me here every year I'm able to provide service. Check the About Me page to see other events at which I volunteer this type of service, or teach Adaptive/Chair yoga classes. Namaste!