Hips & Twists - 1/12/25

🧘 45-Min Recovery Yoga | Downdog & All Sides | CrossFit Athlete Mobility

Welcome to Yoga at our HQ — CrossFit Humanity in San Diego.
This 45-minute recovery yoga session is built for athletes who need a total-body reset.

We'll start with breathwork to calm the nervous system, then move through deep stretches to relieve muscular tension, improve joint mobility, and balance the intensity of CrossFit or Hyrox training.

Expect long holds (up to 2 minutes), intentional breath cues, and a full-body flow that hits hips, spine, and hamstrings.

⏱ CHAPTERS
0:00 Intro & Breathwork for Calm & Focus
7:45 Easy Spinal Twist for Lower Back Release
8:25 Reclined Hamstring Stretch | Posterior Chain Reset
11:00 Glute Stretch to Unlock Hips & Low Back
13:50 Seated Forward Fold & Twist | Spine + Oblique Mobility
18:10 Wide-Leg Straddle Fold | Hamstrings & Adductors
20:25 Side Bend | Lats, Ribs & Intercostals
22:10 Head-to-Toe Fold | Calves, Hamstrings, Ankles
24:20 Neck & Trap Stretch | Posture & Tension Relief
27:05 Reverse Tabletop | Shoulders, Wrists & Spine
28:20 Cat-Cow | Spinal Fluidity & Core Activation
29:45 Thread the Needle | Upper Back & Shoulder Relief
32:00 Child’s Pose Side Stretch | Lats & Low Back
34:20 Single Leg Child’s Pose | Glutes & Hips
37:25 Low Lunge with Twist | Hip Flexors & Spine
39:00 Deep Pigeon Hold | Piriformis, Glutes, Hips
44:00 Guided Breath Reset | Full Body & Nervous System

🧘 Coach Stephanie’s Yoga Tips:
Use each exhale to soften tension — jaw, shoulders, toes, lower back.
Hold each stretch at a 5–8 intensity to allow time and breath to work.
Modify as needed. This is your practice.
🧰 Optional Equipment:
Yoga strap or resistance band
Block (optional for support)
💬 Let us know:
What pose gave you the biggest release today?
Comment below ⬇️ and don’t forget to subscribe for weekly recovery + mobility sessions.

Led by:
Stephanie Ring, CCFT-L3, 500hr YT, CSCS
World Wide Athletics | CrossFit Humanity

📍 VISIT US IN SAN DIEGO
Come train or recover with us at CrossFit Humanity & World Wide Athletics.

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