Not flexible? Follow along with this 30 min stretch routine designed to help increase flexibility! Great for beginners or anyone in need of a great stretch!
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#Yoga #FullBodyStretch #Tension
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#Yoga #FullBodyStretch #Tension
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LifestyleTranscript
00:00Hey guys, thanks for joining me for another beginner full body stretch.
00:05Today I'm bringing you this routine that you can include into your daily, weekly routine.
00:12Stretching is so important, you guys should know that by now.
00:15You guys really enjoyed my last beginner style full body stretch video,
00:19so I'm bringing you another variation that you can do today.
00:23You don't need any equipment for this, but it would be helpful to you,
00:26especially if you're feeling extra tight today, if you have some yoga blocks or a strap.
00:32So just make sure that you have those available to you, and I think that's it.
00:35So without further ado, let's get to it.
00:41All right guys, so we're going to begin on the ground.
00:43Find a comfortable position, whether you're cross-legged or sitting on your knees like me.
00:48We're going to start off with doing five big deep breaths together.
00:53Inhale through the nose and out through the mouth.
00:56Here we go.
01:24One more.
01:26All right, nice and relaxed.
01:35We're going to do some neck rolls.
01:37We're going to start off with the neck, nice and slow.
01:44Nice big circles.
01:46We're going to go three one way, and then we'll switch.
01:49Let your head feel super heavy.
01:58Release any tension you have in your shoulders.
02:01And switch to the other direction.
02:11And switch to the other direction.
02:11One more.
02:33One more.
02:33One more.
02:35Good.
02:35Good.
02:36All right.
02:36Now allow your head to fall to one side.
02:46Let your head feel super heavy and press that shoulder down and feel that stretch in the neck.
02:53And other side.
02:54And other side.
03:06And drop the head forward.
03:07Let your head feel nice and heavy.
03:19You can rock it slowly from side to side.
03:32All right.
03:33Next up, we're going to come up.
03:35You're going to sit up on your knees.
03:37Or you can do this sitting on your bum if standing on your knees is a little bit too much for you.
03:51You're going to contract down, reach those fingertips, press your back to the opposite wall, and then you're going to come up and extend backward.
04:04Then arch it forward.
04:08Down.
04:10Reach those fingertips, press that back, then arch it forward.
04:27We're going to do one more here.
04:29Good.
04:30All right.
04:31Come back down on your knees.
04:32Next up, you're going to clasp your hands behind your back.
04:33We're going to stretch out our shoulders.
04:34You're going to feel this right across your chest, across your shoulders, and a little bit into your biceps as well.
04:50So clasp those hands at the back and extend your arms.
04:57This is more of like an active stretch.
05:00So you're going to want to pull your hands away from your body.
05:04Feel that stretch.
05:05Make sure that your chin and your neck is nice and straight.
05:12We're just going to hold here.
05:21Don't forget to breathe.
05:22Good.
05:23All right.
05:24Slowly release.
05:25Bring those hands forward.
05:26We're going to come back and sit into a child's pose.
05:28Reach those fingertips forward.
05:29Place your forehead down on the mat.
05:30You can open your knees up a little bit if you want to sit into this pose a little bit deeper.
05:35Good.
05:36Good.
05:37All right.
05:38Good.
05:39Good.
05:40Good.
05:41All right.
05:42Slowly release.
05:43Bring those hands forward.
05:44We're going to come back and sit into a child's pose.
05:48Reach those fingertips forward.
05:50Place your forehead down on the mat.
05:53You can open your knees up a little bit if you want to sit into this pose a little bit deeper.
05:58feel that stretch in those lats really reach those fingertips forward
06:28all right now we're going to stretch out the shoulders a little bit more so you're going
06:41to come up reach those fingertips forward and stretch out those shoulders you can also
06:51do this on the wall if this position is not attainable for you
06:58don't forget to breathe
07:28all right now you're going to reach that right arm through in for a twist
07:40try to press that right shoulder into the mat
07:49you're going to feel this stretch all the way down the right side of your back
07:56and come back to center we're going to switch and place the left arm down
08:10really sit into that shoulder so you're feeling that stretch in the back
08:23and come back to center we're going to sit back into child's pose again
08:44you're going to lift your hands up place them together like a prayer pose and stretch out those triceps
08:51good and extend place those fingertips back down on the mat nice deep breath in you're going to roll
09:17you're going to roll through your body into a cobra pose press those tops of the feet into the mat
09:24press those hips down
09:25and we're going to roll back into child's pose we're going to do this a few times so roll through the back
09:41into cobra press those shoulders down and roll back
09:47roll forward
09:57and press back
10:01last one roll forward
10:06hold here you can rock from side to side feel that stretch in those hip flexors
10:12and you're going to slowly lower yourself down belly is going to come down to the mat
10:36we're going to stretch out our quad so you're going to grab
10:40your leg behind you bring it in as close as you can and what i want you to focus on while you're
10:47holding this stretch is pressing that quad and pressing that hip into the mat that's going to increase the
10:54and bring it in as close as you can and bring it in as close as you can and press the hip
11:20and breathe in a little bit closer press that hip into the mat
11:30and you're going to slowly release and you're going to grab the other leg
11:40press that hip into the mat
11:49bring it in as close as you can press that hip into the floor
12:07and slowly release
12:15good all right press it up we're going to press into down dog pose here you can walk it out
12:22feel that stretch a little bit in your hamstrings
12:25and you're going to sit back jump those feet forward and we're going to go into a lunge now
12:39so you're going to step your left foot back
12:46hands are on either side of the foot make sure you're stacking your knee over top of your ankle
12:54feel that stretch in that hip flexor
12:56now bring that hand into the inside of your foot
13:04now bring that hand into the inside of your foot
13:08you're going to allow your knee to fall to the side
13:14you can place the knee down
13:15so you're going to feel this stretch in that glute in that hip
13:25don't force it just allow it to drop and hold here
13:28good place that foot flat on the floor hands come to either side of the leg
13:45now we're going to come up to our knee knee is still down on the ground and you're going to feel
13:52that stretch in that hip flexor
14:00nice and tall sink as deep as you can make sure that you're keeping those hips nice and square
14:07meaning you're not allowing that hip to come open pulling that left hip forward so you're feeling that stretch
14:13place the hands down on the mat you're going to sit back making sure you're still keeping those hips
14:23nice and square pulling that left hip forward and you're going to extend your right leg
14:29allow your head to drop release any tension in the neck and try to flex the toes up as much as possible
14:36you're really going to feel that stretch in your hamstring and across the back of your leg
14:40try to reach those fingertips as forward as you possibly can
14:52you're going to hold here for a few moments
14:57breathe
15:02try to relax as much as possible into this position
15:10good slowly walk your fingertips back up you're going to come back to a lunge position here
15:21tuck the left toes under pop the foot back up again make sure that you're pulling that left hip forward
15:34and drop the head down as close as you can to your knee
15:40swing it around hands come to center you're going to hold here you can rock here from side to side
15:49you can place your hands down you can bend your knees here
15:53just kind of a mobile stretch here we're going to move to the other side next we're going to do
15:59the other leg for our lunges
16:01so coming around to the left side now
16:11pop it down into a lunge hands on either side of the foot
16:16make sure you're stacking your knee over top of your ankle
16:18stretch that back leg as much as possible again pull that right hip forward
16:35bring your left hand to the inside and allow your left knee to drop outward you can drop the back leg
16:43right knee on the floor
17:02and bring it back to center bring your left arm back over top hands on either side
17:08bring it up to the knee again pull this right hip forward and sink deep into this lunge so you're
17:17feeling that stretch in that hip flexor
17:38hands come down either side pull that right hip forward as you extend and stretch that left leg
17:45flex those toes as much as you can and reach those fingertips forward release any tension in your neck
17:54allow your head to drop and just sit into this position
18:10your right hip flexor as you can and reach those toes as you can and reach those toes
18:31walk those hands back up coming forward into a lunge
18:36pop that right foot up stretch those legs bring that right hip forward and allow your head to drop to
18:47that knee as far as you can
18:54and swing the arms around to center hold here again you can sway your hips from side to side bend those knees a
19:02little bit
19:07next up we're going to go into some side lunges so you're going to turn your right foot so your toes
19:14are pointing to that wall and you're going to drop down into this lunge and just kind of sit into it as
19:21far as you can you can allow your heel to come back a little bit to protect that knee
19:26you're going to feel the knee you're going to feel the stretch here on your inner left leg
19:34you can reach those hands forward
19:40and come over to the other side sit that bum down reach those hands forward feel that stretch
20:08good and come through center here walk those toes in
20:25hands down on the mat bend those knees drop that neck release any tension that you have in your neck
20:41and we're going to stretch here you can bicycle out the legs
20:44now you're going to come down drop that bum as far as you can almost like a squat position here
20:58and i want you to keep your chest as close as you can to your legs and we're going to stretch up
21:04into a forward fold
21:08drop that head
21:12bend it down
21:17and stretch it up
21:26bend it down
21:26keep that chest as close as you can as close as you can to your legs and stretch it up
21:40going to bicycle out the legs here a little bit
21:45nice big bend in the knees and slowly roll up
21:50good all right next time we're going to come to the ground so lay down on the back
22:01right leg comes up and across we're going to stretch out those glutes
22:06grab that left leg you can place your right hand here on your knee don't put too much pressure but
22:12just hold it there so that your knees in the right spot to feel that stretch in that glute
22:20good and switch legs
22:50so left leg comes across bend that right leg
22:55and bring it in
23:04so
23:16good bring both of your knees into your chest
23:28it's cold here you can rock from side to side
23:40good
23:52good
23:52and rock yourself up
23:56we're going to sit into a butterfly position next so
24:00feet together
24:01knees are coming out allow your knees to drop
24:07i want you to lift yourself up
24:11lift yourself up
24:13send that butt back
24:15and sit back down so you're sitting right on top of those sit bones
24:20instead of sitting like this and you're sitting back
24:24you're going to sit with good posture
24:27shove those hips back
24:29and that way you really really feel the stretch
24:31stretch so we're just going to hold here allow those knees to drop
24:38just head nice and tall
24:43and you're going to fold forward so you're going to try to keep that back as straight as possible
24:56and come forward you're really going to feel that stretch in those hips
25:06so keep that back straight we're going to hold here
25:10and now reach as far as you can reach those fingertips forward
25:21to allow that head to drop as far as possible
25:24good and walk your hands up
25:40next up you're going to cross one leg over the other so i'm bringing my right leg over top as far
25:46as you can i know everybody's hips have different amounts of flexibility here especially in this
25:51pose but you're going to allow your knees to drop as much as possible
25:57sit here and walk yourself forward as far as you can
26:21go to walk yourself back up slowly
26:46slowly extend that leg
26:48and we're going to switch so i'm bringing my left leg on top now
26:57really going to feel that stretch in that glute
27:00and walk yourself forward as far as you can and we're going to hold
27:18and slowly walk yourself back up
27:43we're going to stay here on the ground you're going to extend your legs bring them out it doesn't
27:52have to be a full center split here but just extend them as far as you can
28:00we're going to hold here you should have your legs out as far as you can so that you're feeling a
28:06stretch here in your hips you can kind of pull yourself forward rub forward a little bit
28:23good and sit back we're going to bend one leg in so i have my right leg extended you're going to reach
28:29that left arm up and over so you're really feeling that stretch from that side
28:48now face your body toward that leg and forward fold over top of that leg
28:55you can place your hands on your shin on your knee as far as you can
29:08keep that leg nice and straight
29:25and you can slowly walk yourself back up
29:30moving through center we're going to do the other leg so then that right leg in
29:35right arm comes up and we reach over stretching that side
29:57coming up body faces the leg bring that hip back and slowly walk your fingertips down
30:05as far as you can go
30:19so
30:35go ahead slowly walk yourself back up
30:42all right last little stretch here is going to be a frog position so you're going to prop yourself
30:48up here on your hands and knees come out and you're going to be sitting over top of your hips
30:57i'll do this to the side for you guys so extend those knees you can sit back here a little bit
31:03hold here
31:09now i want you to come forward you're going to sit right over top of those hips
31:14and you're going to come down as far as you can and the goal here is to have your hips flat on the floor
31:24this is a really really great hip opener stretch
31:39you can have your legs out so the bottom half of your legs are in line
31:46with your knees or bring them in closer whatever feels comfortable
31:51or more comfortable for you this shouldn't be totally comfortable it is a stretch after all
32:07good now you can place your belly down on the mat or get out of this as as easy as possible for you
32:28slowly extend those legs and we're going to push back into a child's pose and hold here for a few deep breaths
32:49good slowly walk yourself back up to your knees
33:16and that is it guys great job thank you so much for joining me today i hope you enjoyed this beginner
33:23full body stretch let me know how you did in the comments down below and if you enjoyed this video
33:29make sure to give it a thumbs up if you're new here make sure you hit that subscribe button turn
33:34on your post notifications so you don't miss another video from me and i will see you guys very soon bye
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