This eight-minute episode features moderate-intensity backbends from a lunge, then builds to camel pose. You'll stretch the quads, hip flexors (iliopsoas), and chest, while building back strength, balance, and mental focus. The routine is especially good for cyclists—or anyone who spends a lot of time sitting or slumping.

Practice on a soft surface or add extra padding under your knees. Move slowly into and out of each backbend, working within your own limits.

Music for the episode is “Leave No Trace,” from the album Messy's Pace, by General Fuzz. It’s available at magnatune.com.

This podcast represents my return from a sabbatical in which I completed my book and DVD, both called The Athlete's Guide to Yoga. Read more about them and view my workshop schedule at sagerountree.com.