Post-Training Lower Body Stretches /// By: Calvin Corzine

Here are 5 stretches to help the lower body post training.  Try doing each one for 1 minute on each side to help aid your recovery and avoid any extra unnecessary soreness from your training.

One leg on block - Stand with feet roughly 1 - 1.5ft apart and put one foot on a yoga block (or stack a few books or magazines up).  Keep both legs straight and hang forwards holding opposite elbows.  

Cross leg fold stretch - Cross one ankle in front of the other.  Bend the front leg knee, but keep both heels on the floor.  Twist to the side of the bent knee leg and draw the straight leg hip back slightly.  

King Arthur - Do a low lunge with the back knee a few inches away from the wall and the top of foot up the wall (feel free to move further from the wall if needed).  Place hands on front knee and lift chest. 

Supta Padangustasana - Lay on your back, take your belt around one foot and extend the leg up in the air.  Keep the back of the head on the floor and broaden across the chest.  Keep the leg you are not stretching pressing actively into the floor.  Do not lift the head up in order to avoid rounding your back.  Feel free to bend the extended leg a little bit of you have tight hamstrings.

Sukhasana - Cross the legs in the middle of the shin.  Flex the heels and if possible fold forward, if you have tighter hips sit on a block or something to elevate the hips a few inches and avoid folding forwards.

Jiu-Jitsu can take it's toll on the body so help prevent unwanted injuries by adding more active stretching into your routine to aid with your flexibility. 

For more cool yoga poses and techniques, be sure to follow Calvin at @calvmonster on Instagram and check out his previous blog on Four Poses for the Yoga Newbie: http://www.alldaybjj.com/blog/2017/3/30/four-poses-for-the-yoga-newbie-by-calvin-corzine