Three years ago Kurt injured his rotator cuff doing what most yogi’s do: Overdoing it. He has since seen the error of his ways and with a 30lb toddler to lug around all day he needs his strength and to be limber for those expected moments and the unexpected ones when she leaps into his arms.
This is how he rolls… After his morning Zen practice, Kurt runs through a stretching routine. It is down and dirty, basic and can be done in 20 minutes or less.
- BREATHE and follow your Breath the whole way through.
- SIT on a chair or the edge of a normal height bed with your FEET GROUNDED on the floor.
- BLOOD FLOW: Reach up with your hands, lock them above, drop your head and look up. Repeat up to 5 times in 10 second intervals
- RELEASE TENSION: Rest your hands on your thighs. Lean your head to one side and bring that arm up over your head and lightly pull your head towards your elbow. Keep your back straight and your shoulders dropped. Alternate up to 3 times and hold for 5 seconds on each side.
- OPEN UP: Cat-Cow is a very popular yoga and gymnastics position and it helps to open up the space through the center of your body. Put your hands under your shoulders, open up your hands into a 5 point star with your fingers forward, keep your knees shoulder width apart with a flat back. Concave your back and look up when you breathe out, breathe in and round your back and look down. Do this 5 times and follow your breathe.
- REST: Go into child’s pose. Sit back onto your heals and stretch forward. It is always helpful to have a toddler try to help you.
- LENGTHEN: Sit up straight with your feet flexed. Hold this for 15 breathes. Bend forward with your shoulders down and your back flat. You can bend your knees as necessary to get a good stretch. The cheering squad is the best part.
- BALANCE: A modified sun salutation into a tree pose is a great way to accomplish two things at once. Bend forward and touch your toes, come up with your hands above you with your fingers stretched out into a 5 point star. Press your fingers together and take them up over your head. Drop one hand grab your ankle and bring it up to the inside of the opposite leg. Bring your hand back up to meet the other hand. Look straight ahead and hold for 15 seconds. Alternate.