Use these mat-free poses from Sage Rountree’s new book to wake up your whole body and mind for better performance.
This sequence highlights good form in Mountain Pose, the basis of good alignment in virtually every yoga pose and virtually every sport. It also challenges the glutes, wakes up the lower legs, and builds breath awareness, focus, and balance—all of which you need as you begin your workout. Bonus: All of these standing poses are done without bringing your hands to the floor, making it perfect for a mat-free practice in a parking lot, say, before a workout—or almost anywhere else.
TRY IT This sequence can be practiced as a dynamic warm-up, flowing from one pose to the next on each inhalation and exhalation or used as a strength-building practice by holding each pose for several breaths before moving on to the next.
See also Yoga Benefits for Athletes