Stretching is a great way to warm up your muscles before exercise, but it’s not the only reason to add mobility exercises to your daily routine. This 15-minute stretching session is designed to strengthen the mind-muscle connection and increase your flexibility without the use of weights.
You don’t even need any equipment to get started, though having a great yoga mat might help, as it’ll give you better grip and a little more comfort. However, it’s not essential, so this routine is perfect for when you’re short on time or on the go.
Designed by fitness instructor Ajay James, all you need to take part in this short session is a little space to escape the crowds and 15 minutes to spare. No prior stretching or yoga experience is necessary, as James will guide you through each position with proper form.
The routine comes from Alo Moves’ Body Restore program and is made up of 12 short classes that James designed to help improve “blood flow, mobility and range of motion.” And like this 15-minute session, you don’t need any equipment to get started.
Watch Ajay James’ 15-Minute Stretching Routine
The goal, James explains, is to hold each stretch “a little longer.” And [just] Really relax, don’t think about anything, just go deep [the] Stretching is a technique designed to strengthen the mind-muscle connection and increase body awareness.
When you stand up and stand upright, how aware are you of the muscles in your legs, core, and upper body? These are sensations we feel so often that it’s hard to always be aware of them. But taking a moment to focus on them can help you better understand how your body moves.
It’s a practice similar to mindfulness meditation, which aims to focus on the movement of your breath, but instead of noticing sensations while sitting still, you create movements that bring you into awareness of sensations in your body as you stretch.
This helps improve your posture when exercising, but also in practices like yoga and pilates. Small adjustments to your posture can make a big difference in the muscles you use, and how comfortable it is to hold that position for long periods of time.
But if you’re just starting out, James’ sessions will help you get a head start on your practice, especially since most of the routines are seated, and over time, you’ll strengthen your mind-muscle connection, release tension, and add beginner yoga stretches to your routine.
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