The Weekend Warrior

South Bay yoga instructor Maya Talisa shows you how to end your week with four de-stressing and re-energizing poses.

The South Bay is the perfect arena for your ultimate weekend activities—whether it’s surfing, running or hiking. Being the weekend warrior that you are, nurture your body with the awesome power of yoga for whatever adventures lie ahead. Hold each of these four poses for five slow, deep breaths before switching sides.


Tree Pose

Heighten your sense of balance, awareness and focus while strengthening your ankles and calves.

How-To: While standing, shift your weight onto your right foot. Place the sole of your left foot on the inside of your right leg above or below the knee. Lift your arms up toward the sky.



Criss-Cross Forward Fold

Stretch your legs, specifically hamstrings and iliotibial band (outer/upper thigh), while opening the shoulders and releasing stress.

How-To: While standing, cross your right foot over your left. Clasp your hands behind your back and fold forward, moving your arms overhead toward the floor.


Low-Lunge with Side Stretch

Stretch your hip flexors and side body while reducing hip tension.

How-To: Set your hands on the ground and step your left leg back, dropping the knee to the floor. Reach both arms toward the sky. Grab your left wrist with your right hand and stretch over to the right.


Thread the Needle

Enhance hip mobility by stretching the lateral rotators (where leg connects to hip). This can relieve sciatic pain and low-back tension.

How-To: Lie down and bend both knees toward the sky. Cross your right ankle over your left knee. Grab your left hamstrings with both hands and hug your right shin in toward your chest.