The Gym Addict's Yoga Sequence

No matter what it is you do off the mat, the time you spend on it (even if it's just a little) will show. Gym junkies are typically tight in the hamstrings, quads, chest, and shoulders from traditional strength and cardio training. Yoga can help open these areas up, making them more flexible (and less injury-prone) while strengthening them too. Try this sequence of basic poses in the order below. Incorporating this practice into your weekly workout schedule will yield major gains in you flexibility, agility, and maybe even mind too.

Standing forward bend (uttanasana)
Opens hamstrings
Standing with your feet shoulder-width apart, bend your knees slightly. Reach your arms overhead, then fold over your legs, keeping your back straight and extending through your sternum. You'll feel this in the hamstrings. To relieve some tension in your neck and shoulders, grab your elbows (opposite hand to opposite elbow) or the outside of your calves to help deepen the stretch. Breathe into this forward bend for five breaths. Now, slowly reach your arms back up and fold over your legs again. Repeat this three times.

Other arm options: Try grabbing the back your neck with your hands and pulling the crown of your head straight down to the floor. Or try interlacing the hands behind the back and working the arms over your head for a nice shoulder stretch.

Low lunge (anjaneyasana)
Opens hips and quads
Step your left leg back into a low lunge, bringing your left knee down to the floor and placing both your hands on your right knee. For a greater challenge, bend your back foot up and pull it in toward your body, stretching your quad.

Warrior I pose (virabhadrasana I) to single-leg forward bend (parsvottanasana)
Opens hips, chest, and shoulders
Stand with your legs wide apart, front leg bent, foot facing straight ahead and back leg straight, foot angled 45-degree out. Interlace your hands behind your back. Now bend forward, bringing your torso to the inside of your front leg. Extend your arms over your head, opening the shoulders. Hold for a few breaths. Then place both hands on the floor and straighten your front leg, squaring your hips forward. Let your torso hang over your front leg, keeping your quads engaged. Hold for a few breaths.

Revolved triangle pose (parivrtta trikonasana)
Opens hamstrings, hips, and chest
Bring your left hand to join the right one on the outside of your front leg. Raise your right arm, extending it as high as you can in one vertical line with your left arm. If you feel steady, try turning your head to gaze at your top hand. Hold for a few breaths, then repeat on the other side.

Cow face pose (gomukhasana)
Opens shoulders, chest, and hips
Sit down, bend both legs, and bring your knees in front of you so they stack one on top of the other, and your feet rest on the floor on either side of your hips. Grab your feet and extend your torso up and then bend forward over your legs.

Arm options: (a) Reach one arm (the right if your right leg is on top) overhead and then back behind your neck and down your back. With your other arm, reach back behind your waist and up your back, trying to catch your other hand. If you can't join your hands, use a towel or yoga strap to bridge the gap; (b) Bring your hands into a reverse prayer position, palms pressing behind your back; (c) take both arms behind your lower back and grab your opposite elbow with opposite hand; (d) make two fists and touch them behind your lower back.

Reverse the position of your legs and arms and repeat this stretch on the other side.

Seated head-to-knee pose (janu sirsasana)
Opens hamstrings and hips
Sit up tall with your legs out in front of you. Bring one leg in so the sole of your foot rests against the inside of the other thigh. Rotate your torso till it's centered over your outstretched leg then extend it forward, reaching for your foot. If you can't reach it without rounding your back or bending you knee, use a towel or strap. Fold over your leg and breathe into your hamstring. Switch sides.

Seated forward bend (paschimottanasana)
Opens back, glutes, and hamstrings
Sit up tall with both feet straight out in front of you and extend your torso out first, keeping your back straight, then down over both legs. Reach for your feet, using a towel if you need to. Don't forget to breathe!