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10 Minutes to Unwind from the Grind

A Labor Day Sequence with Rod Stryker

Rod Stryker

Let’s be real– you’ve earned this Labor Day. Your hard work deserves an extra day to recharge, get clear and most importantly, relax. Thanks to this exclusive sequence from Rod Stryker, you only need 10 minutes to unwind from the 40-hour workweek grind.

Celebrate the day off by slowing down the breath, letting go of any pent up work stress, and revitalizing your perspective so you can enjoy your time off feeling calm and centered. Join us wherever you are this Labor Day – seaside, the gym, park, or in the comfort of your own home. Consider this your ultimate counter-pose for the long workweek. Let’s begin:

Rod Stryker

Starting at the top of your mat in Mountain pose, take an inhale, arms up overhead.

Rod Stryker

Exhaling, begin to sit down into chair pose, keeping the knees in-line with the ankles and the belly and tailbone drawing in. Take an inhale here – lengthening the arms over head and relaxing the shoulders down away from the heels.

Rod Stryker

On the next exhale, finding your way into forward fold, reaching towards the mat, and bending the knees to release the low back.

Rod Stryker

Inhaling, bend the knees, finding your way into mountain pose, reaching the arms overhead. Exhale, hands at heart.

Rod Stryker

Stepping back with your right foot, keeping the hips forward with the right toes turning out 45 degrees. Placing the right hand to the small of the back, inhale with the left arm reaching overhead.

Rod Stryker

Inhaling, lengthen out over your left front leg, keeping the back long and leveled with the right hand.

Rod Stryker

Exhaling, fold over the front leg into pyramid pose, feeling free to bend the front, left knee. With each exhale, allow the breath to bring you a little deeper. Take 3-5 breaths here.

Rod Stryker

Begin lengthening the back, inhaling forward and twisting from the belly into reverse triangle pose, reaching the right arm up to the sky. Hold for 3-5 breaths, then stepping the back foot forward and lowering the arms, reaching towards the floor.

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Exhaling, fold over the legs into forward fold. Holding for 3-5 breaths.

Rod Stryker

Clasp the hands behind the back for chest expansion.

Take 5-10 breaths here and try it on the other side.

Rod Stryker

Slowly make your way onto the mat, finding a comfortable cross-legged position. Inhaling, reach the arms overhead, relaxing the shoulders down.

Rod Stryker

Twisting from the belly, begin lowering the arms and turning to your left, placing your left hand on the mat, elongating the spine. Hold for 5- 10 breaths and try the other side.

Rod Stryker

Inhaling, returning back to center, bringing arms up overhead.

Rod Stryker

Exhaling, fold down over your legs, holding the pose for 5-10 breaths. From here, lay back down onto your mat, for a final relaxation.

We hope you sit up feeling relaxed and refreshed. Now go out and enjoy a little extra time with your family and friends. Come back to this sequence any time you want to wind down after a busy day.

Rod's Manduka Selects:
The Black Mat PRO
Minimalist Tee 2.0
The Now Pant

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