A Labor Day Sequence with Rod Stryker

Let?셲 be real??you?셶e 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?셲 begin:

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

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.

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

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

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.

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

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.

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.

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

Clasp the hands behind the back for chest expansion.

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

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

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.

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

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
The Now Pant