Podcast – Sage Rountree

Wall Folds and Twists Perfect for practice after a long or hard workout, this gentle series of stretches encourages recovery and open hips, while helping you relax. You'll need a wall or a closed (and locked!) door. Be sure to keep your back neutral against the ground throughout—don't let your bottom curl up as your […] The post Sage Yoga Training: Wall Folds and Twists appeared first on Sage Rountree.

Wall Folds and Twists Perfect for practice after a long or hard workout, this gentle series of stretches encourages recovery and open hips, while helping you relax. You’ll need a wall or a closed (and locked!) door. Be sure to keep your back neutral against the ground throughout—don’t let your bottom curl up as your... Read more » The post Sage Yoga Training: Wall Folds and Twists appeared first on Sage Rountree.

Reclining Twists A relaxing series of reclining twists to stretch the chest and shoulders while releasing the hips. All you need for practice is a comfortable surface to recline on: a padded floor, a grassy field, or your bed. Music for this episode is from the album Hidden Sky by Jami Sieber, available at Magnatune.com. The post Sage Yoga Training: Reclining Twists appeared first on Sage Rountree.

Reclining Twists A relaxing series of reclining twists to stretch the chest and shoulders while releasing the hips. All you need for practice is a comfortable surface to recline on: a padded floor, a grassy field, or your bed. Music for this episode is from the album Hidden Sky by Jami Sieber, available at Magnatune.com. The post Sage Yoga Training: Reclining Twists appeared first on Sage Rountree.

Backbends This eight-minute episode features moderate-intensity backbends from a lunge, then builds to camel pose. You’ll stretch the quads, hip flexors (iliopsoas), and chest, while building back strength, balance, and mental focus. The routine is especially good for cyclists—or anyone who spends a lot of time sitting or slumping. Practice on a soft surface or […] The post Sage Yoga Training: Backbends appeared first on Sage Rountree.

Backbends This eight-minute episode features moderate-intensity backbends from a lunge, then builds to camel pose. You’ll stretch the quads, hip flexors (iliopsoas), and chest, while building back strength, balance, and mental focus. The routine is especially good for cyclists—or anyone who spends a lot of time sitting or slumping. Practice on a soft surface or... Read more » The post Sage Yoga Training: Backbends appeared first on Sage Rountree.

Core and More Use this sequence at the end of your workout to improve core strength and flexibility. We'll alternate core-stabilizing poses and stretches, holding each core pose twice and enjoying each stretch twice. Feel free to move out of the poses or modify according to your needs. Music for the episode is “Man of […] The post Sage Yoga Training: Core and More appeared first on Sage Rountree.

Core and More Use this sequence at the end of your workout to improve core strength and flexibility. We’ll alternate core-stabilizing poses and stretches, holding each core pose twice and enjoying each stretch twice. Feel free to move out of the poses or modify according to your needs. Music for the episode is “Man of... Read more » The post Sage Yoga Training: Core and More appeared first on Sage Rountree.

Yin Hips The long holds of simple poses described in this podcast follow the yin yoga style, designed to work deeply in the connective tissue around the pelvis, spine, and joints. The poses will challenge your endurance; you may find the mental experience is very similar to that of a long training session race. If […] The post Sage Yoga Training: Yin Hips appeared first on Sage Rountree.

Yin Hips The long holds of simple poses described in this podcast follow the yin yoga style, designed to work deeply in the connective tissue around the pelvis, spine, and joints. The poses will challenge your endurance; you may find the mental experience is very similar to that of a long training session race. If... Read more » The post Sage Yoga Training: Yin Hips appeared first on Sage Rountree.

Standing Hip Openers Add a few minutes of yoga after your workout to improve your strength, flexibility, and balance. This brief series of yoga poses will help to open your hips. If you have time, repeat the sequence once or more. No props are needed—not even a mat!—and you can practice barefoot or in training... Read more » The post Sage Yoga Training: Standing Hip Openers appeared first on Sage Rountree.

Warrior Flow This warrior flow focuses on building strength while stretching the hips and legs. We begin with a few holds of chair pose, then move from warrior II to warrior I to warrior III. Take five or more slow breaths in each standing pose. Between sides, rest in a standing forward fold with your... Read more » The post Sage Yoga Training: Warrior Flow appeared first on Sage Rountree.

Balance and Bowing This short routine works both as a dynamic warmup and as core strength and flexibility training after your workout. We begin by moving from mountain pose through tall mountain to a squat, then we stretch the lower legs before standing again. Next is a series of bows and forward folds that include... Read more » The post Sage Yoga Training: Balance and Bowing appeared first on Sage Rountree.

Relax Relax. This thirteen-minute sequence leads you in relaxing poses perfect for unwinding after a race, game, or long workout, or simply before bedtime. You’ll gently stretch your entire body: legs, hips, chest, back, and arms. Linger in these postures, breathing calmly and relaxing fully. We end with a long hold of legs up the... Read more » The post Sage Yoga Training: Relax appeared first on Sage Rountree.

Quick Fix This short sequence of yoga poses will challenge your balance, increase your flexibility, and engage your core strength. If your postworkout time is limited, follow this podcast to include a little stretching and strengthening—your body will thank you. After beginning with Warrior III to work on standing balance (strengthening the hips, legs, and... Read more » The post Sage Yoga Training: Quick Fix appeared first on Sage Rountree.

Shoulder Stretches This series of shoulder stretches—great for swimmers and anyone with a tight upper body—includes optional leg positions to get your whole body looser. We begin with a shoulder strap sequence, for which you’ll need a yoga strap or a substitute—try a dog leash, a belt, or a necktie. Next we bring the arms... Read more » The post Sage Yoga Training: Shoulder Stretches appeared first on Sage Rountree.

IT Band Express This sequence of postworkout stretches targets the quads, hips, and hamstrings while engaging the upper body in arm stretches and spinal twists. Athletes with IT band problems will especially benefit from gentle, patient practice of Cow-Face Pose. If you feel like you can’t sit tall on the ground (i.e., if your pelvis... Read more » The post Sage Yoga Training: IT Band Express appeared first on Sage Rountree.

Wall Stretches Great to practice after your workout, this seven-minute sequence uses a wall, a car, or a natural prop to help you stretch. Move gently into the poses, especially the arm stretches; take each to the point of pleasant intensity and no further. Music for this episode is the title track of Paul Avgerinos’s... Read more » The post Sage Yoga Training: Wall Stretches appeared first on Sage Rountree.

Sun Salutations This eleven-minute sequence can serve as a warm-up, a cool-down, or a workout in itself. Starting with three half salutes, we move through four sun salutations: first a high lunge; then a balancing high lunge; a low, crescent lunge; and a crescent lunge with a twist. All you need to practice the sequence... Read more » The post Sage Yoga Training: Sun Salutations appeared first on Sage Rountree.

Pigeon Sequence This sequence addresses the hips and hamstrings, which are chronically tight in athletic bodies. We move from Pigeon Pose to Head-to-Knee, ending with a twist. (In Sanskrit, it’s Eka Pada Rajakapotasana, Janu Sirsasana, and Marichiyasana III.) If you have knee problems, be especially careful in Pigeon; you may need to simply sit on... Read more » The post Sage Yoga Training: Pigeon Sequence appeared first on Sage Rountree.