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Yoga for bodybuilders: a 25-minute rest-day class for the chest and front of the shoulders, the upper back, hips, thighs and calves, one-leg balance and a slow wind-down

A 25-minute class for after lifting or a rest day, once or twice a week, at room temperature. It opens the chest and the front of the shoulders, works the shoulder blades and turns the upper back, stretches the front of the hips and thighs and the calves, trains one-leg balance, and ends with slow breathing to wind down. It won't build or cost muscle, and it isn't a recovery treatment; it's mobility, balance and calm beside your training. It's different from our lifters' class, which follows the squat, hinge and press. The structure is our own and untested.

25 minBeginner17 movesWall, firm cushionChest · Back · Shoulders · Quads · Calves · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 4 minutes)

  1. Crocodile breathing (prone diaphragmatic breathing)3 min
    Beginner · 3D demoFace down, forehead on your stacked hands; breathe into your back ribsEasier: Slow breathing (6 breaths a minute)
  2. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoReach up as you breathe in, lower as you breathe out; never hold your breathHarder: Slow breathing (6 breaths a minute)

Chest and front of the shoulders (about 3 minutes)

  1. Doorway chest opener2 holds of 30 s
    Beginner · Chest, Shoulders · 3D demoElbow at shoulder height, a gentle stretch only; start with the elbow low after a shoulder dislocationEasier: Elbows backHarder: Fish pose (Matsyasana)
  2. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; small, slow liftsEasier: Wall angelHarder: Bent-over reverse fly

Upper back and shoulder blades (about 4 minutes)

  1. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoHips still; the same amount each wayEasier: Side-lying open bookHarder: World's greatest stretch
  2. Side-lying open book8 to 10 slow openings each side, pausing 2 seconds at the end
    Beginner · Back, Chest, Shoulders · 3D demoKnees stacked so the turn stays in your upper backHarder: Thoracic rotation
  3. Scapular push-up (push-up plus)2 sets of 10
    Beginner · Shoulders, Chest, Abs · 3D demoArms straight; on a wall if your shoulder or wrist is soreEasier: Dumbbell shoulder-blade punchHarder: Push-up

Hips, thighs and calves (about 5 minutes)

  1. Half-kneeling hip flexor stretch45 s each side
    Beginner · Quads, Glutes · 3D demoBack knee padded; tuck your tailbone rather than archingHarder: Couch stretch
  2. Standing quad stretch30 s each side
    Beginner · Quads, Hip flexors · 3D demoHold a wall; knees togetherEasier: Side-lying quad stretch with a strapHarder: Couch stretch
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoBack knee straight, heel downEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  4. Soleus wall stretch2 holds of 30 s each side
    Beginner · Calves · 3D demoBack knee bent, heel downEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

One leg (about 4 minutes)

  1. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a wall at first, knee softEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFoot on your calf or thigh, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  3. Hip airplane2 sets of 5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a wall or chair; small turns firstEasier: Single-leg standHarder: Single-leg Romanian deadlift

Wind down (about 5 minutes)

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee; both shoulders heavyHarder: Seated twist, bottom leg straight
  2. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoA cushion under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)
  3. Corpse pose (Savasana)3 min
    Beginner · 3D demoLet your breathing slow; knees on a cushion if your back aches

Tips

  • After lifting or on a rest day, once or twice a week. Not as long holds just before heavy sets: holds of a minute or more per muscle just before lifting cost a little force.
  • Breathe the whole way through every pose. With high blood pressure that isn't under control, leave out head-down holds and forceful breathing.
  • Never do this class, or any yoga, in a hot room or a sauna to sweat or "dry out" before a show; keep it gentle and at room temperature while you're dieting for a show, and stop at the first sign of dizziness.
  • Don't stretch into a tendon that has been sore or has torn (chest, biceps, triceps or above the knee) until it has been checked.
  • With a loose shoulder or after a dislocation, keep the chest opener gentle, with the elbow low, and skip end-range binds.
  • No trial has tested this class, and stretching at yoga doses doesn't build muscle; lifting does. For the squat, hinge and press, our lifters' class; for a full rest day, yin yoga for beginners.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for bodybuilders: a 25-minute rest-day class for the chest and front of the shoulders, the upper back, hips, thighs and calves, one-leg balance and a slow wind-down take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.