Yoga for Cidiots

If you’re one of the many New Yorkers traveling upstate for the weekend, you’re probably spending more time on the Taconic Parkway, I-87, or even the train, than you are at the gym. As part of Episode 122, Cidiot partnered with The Yoga House to bring you five stretches that will combat any travel-related tightness.

The best part? You can do these five simple poses anywhere. 

1. Tricep Stretch

Raise one arm – with a bent elbow – up and behind your head. Use the other hand for gentle leverage. 

This pose opens the shoulder and creates space at the tricep – an area of the body that often experiences fatigue when driving or in seated positions when typing, texting or holding a book. 

2. Calf Stretch 

Place one foot close to a wall with your toes connecting to the wall. Lean into the wall to stretch your calf muscles. 

Calves often experience tightness and clench up when we are driving and sitting for periods of time. 

3. Side Body Stretch. 

Lift your arms and use your left hand like a bracelet around your right wrist. Lean to the left. To add gentle intensity, step your right foot behind your left foot, towards the left, and/or knit your fingers together and press the palms to the sky. Switch sides.   

This position allows the body to stretch laterally and makes space for muscles that get tense when we drive. 

4. Outer Hip Stretch/Figure 4 Stretch

While holding on to a table, wall or even your car, cross your right ankle over your left knee and sit as if in a chair. Hold. Switch sides.   

This move, like the side body stretch, opens the sides of the body, focusing on the legs and hips – both of which get tense and over-engaged when sitting.

5. Quadricep Stretch 

Bend your right knee and catch hold of your right foot with your right hand. If extra length is needed, you can use a belt or scarf to hold your foot. Hold on to a wall or other stable surface for support. Gently send your knee energetically downward and backward to stretch your quadriceps. Switch sides. 

This move will give the legs some length and energy after sitting. 

You can do it.

All of these poses can be held for 5-10 breaths and can be done several times throughout the day to restore movement and energy to the body. 

For a deeper dive into holistic wellness, visit one of The Yoga House’s locations in Kingston, Highland or Poughkeepsie, NY. The studio offers a variety of Yoga styles – including Vinyasa, Hatha, Yin, Restorative, Gentle and Chair—as well as Pilates, TRX (total resistance exercise), Barre, Meditation, Sound Healings, Reiki, and more. 

To explore The Yoga House’s class schedule, learn more about its owners, Amy Reed and Joyce San Pedro, or sign up for a membership, visit www.theyogahouseny.com. You can also follow along on Facebook at @TheYogaHouseNY and Instagram @yogahouseny. 

If you have a chance to stop by, tell ‘em Cidiot sent you!