Disclosure: Compensation was provided by Stayfree via Mode Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Stayfree

When I first moved to Colorado more than 2 years ago (wow! Has it really been that long?!) I dove head first into hot yoga (unrelated, but wow, it’s crazy how much changes in two years after reading that post!) and submerged myself for months.

I’d been taking a break from intense training and cardio, and yoga filled that gap that I craved in my training.

However, as I tend to do, I become obsessed with something, and then proceed to immerse myself in it until I get a bit burned out. Coincidentally, the hot yoga studio I’d been attending moved around the same time, and I just never found a new studio.

Instead, I’ve been practicing in bits and pieces, which has allowed me to let it be part of a well-rounded training routine, instead of the main focus.

One of the studios I teach TRX and indoor cycling at also offers yoga, and I’ve been practicing 20 minute sessions here at home. My focus this time around is injury prevention and mobility.

I tend to have limited mobility in my thoracic spine and hips (thanks to sitting and improper movement patterns,) while having hypermobility in my shoulder (thanks to 15 years of playing volleyball.) Yoga is one way to help aid in both of these inhibitions.

I’ve purchased some at-home yoga subscriptions before, but there are actually quite a few free classes (usually 30 minutes or less) you can use in your own home, too.

Recently, I’ve discovered Gaiam’s My Yoga Online through the Stayfree program.

It offers a variety of yoga classes for all levels, and also tutorials, talks, and meditation practices. Gaiam is partnering with Stayfree this month and March by offering free access to all of its classes for 30 days with a Stayfree® purchase. It’s a win-win since yoga during TTOM tends to be a nuisance – and Stayfree’s thin and flexible layers help to get you through your workout seamlessly.

Now I tend to integrate yoga into my routine to supplement both my training and my active Colorado lifestyle, and wanted to share with you a few of my favorite poses for my personal prehab/rehab:

T-spin (thoracic spine) Tightness

Lying twist:

This pose opens up both the t-spine and the chest, making it great for mid-back mobility. Make sure you’re twisting at the mid and upper back – and not the low back. Keep your abs engaged, and your knees in line or above the hips.

Hip Mobility

Pigeon:

Ooohhh how I love to hate pigeon. This pose allows a deep stretch across the gluteals and the piriformis. Make sure your hips are square to the ground, and you keep your spine in a neutral position.

Shoulder Stability

Downward Dog:

Downward dog helps me focus on really packing down my shoulders and surrounding them with stability by firing my lats.

What are your favorite yoga poses?

New year, new you! Yoga is an integral part of a healthy lifestyle and who better to lead the yoga-lution than you. Inspired by athletic wear, Stayfree® pads feature flexible layers that move with your body from child’s pose to side crow. Visit http://www.stayfree.com/ to find which product best fits you or visit our Facebook to learn more about our mission. Also, don’t forget to use your Stayfree® purchase to get a 30-Day membership to My Yoga on Gaiam TV and access FREE yoga classes online now through March 12!