After most CrossFit classes [1], my body feels pretty destroyed — in a good way! So after putting away my barbell, kettlebell, and box, the yoga instructor in me takes a few minutes to do these three essential stretches. They give my heart rate a chance to regulate, calm my mind, and ease any pain or tightness.

Seated Straddle

Why I do it: This stretch feels so good! It's great for easing the tight hips, hamstrings, and lower back I often feel after box jumps and heavy lifting, especially deadlifts [2] and snatches.

• Sit down with your feet about three to four feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.
• Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands down your legs or on the floor in front of your head.
• Go down as far as you need to feel a stretch in your hamstrings, but you don't want to feel pain.
• I hold this for a minute, walk my hands over to my right leg, hold for another minute, and then repeat over the left leg.

Pigeon

Why I do it: A basic yoga pose, Pigeon is one of the most effective hip openers, allowing me to focus on one hip at a time.

• Sit with your right knee bent and your left leg extended behind you. Pull the right heel in toward your left hip, or if your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
• Stay here with your hands resting on your right thigh or your hips, or walk your hands out in front of you, allowing your torso to rest over your right knee.
• I like to hold here, breathing into any areas of tightness and tension for at two minutes on this side, and then repeat on the left.

Tabletop Bridge

Why I do it: I crave a good wrist stretch after front and back squats and this also stretches the shoulders, perfect for getting better at my overhead squat [3].

• Sit on the floor with your legs extended straight out in front of you.
• Place your palms behind your hips about six to eight inches away, with your fingers pointing away from your body.
• Keep your hips firmly grounded as you gently press your chest and abs forward. To increase the stretch, lower your head behind you.
• Flex the feet and hold for 30 seconds.
• Then I like to turn my hands so my fingertips are pointing in, and hold for another 30.