Below are some instructions on a handful of exercises I practice daily, all focused on increasing your strength and flexibility!
Downward Facing Dog
A good warm up pose is downward facing dog, which stretches and works the whole body. If this is too much for you, try lifting your heels and bending the knees. This will help with tight hamstrings making it into a more accessible pose. Let the breath flow easily.
A great way to a get the body moving and build upper body strength is by doing a modified chaturanga demonstrated in this video. Start on your hands and knees making sure you can see your mat between each fingertip. Begin by bending your arms and bringing the chest towards your mat. Rise back up to all fours and push back into child’s pose. Start by doing 3 sets of 5, and finish with a 2 minute child’s pose to calm the mind and body. As always, listen to your breath.
This is a great pose for everyone, but it is especially wonderful for runners as it opens the hip flexors. I like doing lizard pose after I return from a hike with my dogs. Start by stepping the right leg up to the front of your mat and walk the foot to the right one more time so you are hip distance or wider. If your body is screaming at you, try turning your front foot out 45 degrees. Keep the front knee in line with the heel and don’t have it go past the heel. Release the back toes and try bringing the forearms down to the inside of the leg. If it’s too intense, I suggest using blocks.