Forward Fold: This is a simple pose, but done correctly can help open your hips as well as your hamstrings and calves. It is also known to relieve stress, headaches, anxiety, fatigue, mild depression, and insomnia. Start by standing with feet hips distance apart, and take a big inhale. As you exhale slowly bend over at the hips (not your waist) and fold your body toward the ground, bringing you head toward your knees, and your hands to your shins, ankles or the ground. You may bend your knees if it is too intense to keep your legs straight. Bend your elbows and hold each elbow with the opposite hand and allow your head to fall limp, try shaking your head “yes” and “no” to release tension in your neck. Breathe slowly into this stretch, feeling your heels firmly into the ground while you lift your “sit bones” to the ceiling. Take a break by lifting up your body half-way up with your back straight, clasp your hands behind your back or grasping a disc, straighten your arms, and then bend back into the forward fold perhaps allowing yourself into a deeper stretch.
Pyramid Variation: Start from standing, and then step your left leg back to where your left foot is fully planted on the ground. Reach your hands over your head, and bending at the waist, fold over your right leg reaching toward the ground, ankle, or shin. Do not lock out your knees, but keep them slightly bent so your muscles are still active in this pose. Take a few breathes here. Then shift both of your feet 45* counter-clock wise, and heel toe them out until your hands are able to reach the ground. Shift your weight from one leg to another by bending one knee then the other. Bend into each leg about 3 times each, then rotate your feet back to the front of the mat, and step your left foot to meet the right and come to standing. Repeat these moves on the other side.
Arm Circles: From standing, with your arms out to your sides, parallel to the ground, move your arms in a small circular motion for 5 rotations then switch directions for 5 rotations. Then switch directions again, creating medium size circles for 5 rotations, then switch directions for 5 . Lastly, switch directions while creating large circles with your arms giving your shoulders full rotation for 5, then switch for 5.
Moving Spine Twists: From standing, with your arms out to your sides, parallel to the ground, twist your upper body from one side to the next, swinging your arms along with your twist keeping on that parallel line. Reach farther in the twist by allowing yourself to mimic your throwing motion and lifting the foot opposite of the way your twisting. Continuing the same motion with your arms still twisting parallel, lean forward for a few twists on both sides (as if you were throwing an extreme hyzer). Come back to standing up straight, twist to one side then then next. Now, keep twisting and lean backwards (as it your were throwing an anhyzer)
Cow Face: (Props needed: disc golf towel) From standing, start by reaching your left arm above your head and by bending your elbow reach behind your back. Bring your right arm behind you to meet your left hand. If you can’t reach your hands together, grab the towel or strap with both hands to help with the stretch. Hold for at least 5 inhale breaths then switch arms.