If you’re starting to get PTSD from hearing “Dancer Relation captains, please report to the stage?” or perhaps you’re looking for different stretches to get through the home stretch of THON, don’t worry, I’ve got you. I’m no yoga instructor, but if I’ve learned anything from the three yoga classes I’ve taken, it’s a few simple movements to keep the blood flowing and “chakra” balanced.

Mountain Pose

To start, let’s focus on your breath. Stand with your feet shoulder-width apart, and arms loosely hanging at your sides. Close your eyes and take a few deep breaths in through your nose, letting your chest rise with each inhale, and fall with each exhale.

Warrior Two

From mountain pose, take your dominant leg and step forward, with your toes pointing ahead and your back heel perpendicular. Hold your arms out in a T-Pose for balance and get a nice bend in your front quad leg.

I believe this is what the yogi literate refers to as “grounding.”

Extended Side Angle

With the bend you have in your front leg, lean down and put the palm of your hand next to your foot. Reach your other arm towards the rafters of the BJC and rotate your neck to look at the smoky atmosphere your fingers are pointing to.

During the side angle, focus on breathing through your nose and keeping your core engaged.

Change Sides

We’re going to change sides to get an equal stretch, so bring your body back to level. Now, rotate your dominant foot to be the perpendicular back foot, and your previous back foot now faces forward. Repeat Warrior Two and Extended Side Angle for this side.

Back To Mountain Pose For A Standing Forward Bend

Bring your feet back to parallel for Mountain Pose. Put those arms out wide, moving towards the sky, and take a deep breath. From the top, fold over your legs and reach your palms for the bottom of the dirty BJC floor.

Hopefully, you’re able to get a better stretch than me.

Downward Dog

I saved the best for last!

From the standing forward bend, place your hands on the ground and walk them out a foot or two from where you were. Keep your weight back, drive your hips to the sky, and try to push your heels to the ground to stretch your calves.

This is the closest you’ll get to lying down, at least for a little while, so enjoy it!

Repeat Three Times

After testing it on the concourse — and getting questionable looks — I can say a couple rounds of this routine will keep blood flowing and relieve your stress.