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Mix Up Your Yoga Routine

Mix Up Your Yoga Routine

Discover imbalances you weren’t aware of and, more important, learn how to use yoga to solve them. Break out of your A4Y routine — varying your practice will keep you more balanced and keep things more interesting!

Remember you can download your own free A4Y Practice Plan to plan a full month. Share how it’s going with #athletesforyoga!

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Mix Up Your Yoga Routine
  • Establish a Balanced Foundation

    Use this routine to become more aware of how you're standing and intentionally correct your stance back toward center from the ground up. When you establish a balanced foundation, your body can more readily find optimal alignment, which will help you improve your posture and biomechanics for any ...

  • Starting Line Warm Up

    Use this quick pre-race warm up to activate your breath, key muscles, and race mantra as you toe the line — no props required!
    - Focus: warm up, performance
    - Key muscles: glutes, hips, back
    - When: pre-workout/race

  • 5-Minute Quad Reset

    Six words: Intense quad stretch at the wall. Give those big strong muscles some love.
    - Focus: injury prevention, recovery
    - Key muscles: quads, hip flexors
    - When: post-workout or recovery day
    - Suggested prop: folded blanket

  • Side Body Reset

    Inspired by Pro Runner Lauren Fleshman, who has asked us for side stretches many times over the years, this Reset addresses the chronically stiff and commonly neglected sides of the body. These restorative stretches will help to neutralize your "side pocket" area including your IT bands, hips, an...

  • Lily Partridge's Back Reset

    Join professional British marathoner Lily Partridge for her Back Reset — a routine designed with and for Lily to restore a balance of mobility and stability to your spine, and ease low back stiffness and SI joint discomfort — in less than 15 minutes.
    - Focus: recovery
    - Key muscles: back, hips
    - ...

  • Reclined Upper Body Reset

    Lie down, relax, and Reset your upper body. This restorative routine will ease back, chest, shoulder, and neck stiffness and tension while increasing your range of motion and circulation. Bonus: you'll optimize your breath capacity along the way.
    - Focus: recovery
    - Key muscles: back, chest, shou...

  • Flexible Running Hamstrings

    Can't touch your toes? No big deal. Your hamstrings should be like rubber bands, not guitar strings. This Reset will encourage your hammies to become more elastic and increase the fluidity of your stride.
    - Focus: hamstring flexibility
    - Key muscles: hamstrings, hips
    - When: pre- or post-workout
    ...