00:00welcome this is a 15-minute yoga full body stretch for tension and sore muscle relief
00:08we'll begin seated any way that works for you today and just finding some movement within the
00:15neck feeling all the clicks and ticks maybe circling the head or rocking the head side to
00:19the head and we'll come back to center
00:49sitting nice and tall we'll begin to make a fist with both hands circling the hands the wrists
00:55again just feeling out all the clicks and ticks
00:58we'll come into the waist now just circling the waist again just feeling all the clicks
01:19and ticks here warming up the spine bringing movement into the body feel free to even just
01:27rock side to side if that feels best today
01:29perfect and whenever you're ready we'll go ahead and straighten the right leg flexing the right foot
01:54toes up towards the sky and bend the left knee and just allowing that knee to fall open bottom
02:01of the left foot will rest on the inside of the right thigh or calf maybe removing the flesh from
02:09your seat just pulling the flesh back from your seat so that you are nice and grounded here sitting up nice
02:16and tall planting the left hand just beside your left hip maybe even coming down to the elbow
02:24inhale right hand reaches up for a gentle side stretch opening that right shoulder take your gaze up
02:32inhale inhale side stretch towards the right again feel free to come down to the elbow if the body allows it
02:44inhale come all the way back up and we'll go ahead and hinge at the hips leading with the chest folding forward
02:56stopping wherever you feel the stretch you'll notice i'm not folding too deep into this pose because right
03:02here is where i need to be today that is where i'm feeling this stretch so i'm going to stop right there
03:10listening to the body keeping that nice neutral spine drawing the breath into the belly into the lower back
03:17expanding the waistband of your pants with each inhale maybe with each exhale have the intention
03:25even if it's just mental to fold a little deeper and we'll gently release lifting the left knee we'll
03:36plant the left foot to the inside or outside of the right leg sitting up nice and tall once again
03:44feel free to plant the right hand to the outside of the left knee
03:48left hand just behind you for a gentle twist as you exhale or inhale right hand reaches up
03:56exhale taking that elbow to the outside of the left knee taking your twist
04:03inhale to sit tall lifting through the sternum
04:09exhale soften the shoulders
04:13exhale
04:31and we'll gently release take a moment
04:41and when you're ready we'll switch sides so just straightening the left leg toes up towards the sky
04:51bending the right knee and just allowing that knee to fall open
04:55removing the flesh from your seat so you're nice and grounded through the sit bones
05:00sitting up tall go ahead and take a side stretch towards your left right hand reaches up
05:12inhale back to center
05:25exhale side stretch towards your right
05:28inhale come back to center we'll go ahead and take our forward fold so just folding and stopping
05:36wherever you feel the stretch avoiding any rounding throughout the spine as much as possible
05:44again it's not how deep we can go in the pose
05:46it's just about how we feel right here and now
05:57and we'll go ahead and release lifting that right knee and again just planting the foot on the
06:09inside or the outside of the left thigh left leg inhale to lengthen exhale to take your twist
06:27adding hand over to shoulder BRIAN
06:43so also engage with a neuron at the back feet
06:44right hand一些
06:45and keep in mind
06:46again it's just like the arm visas
06:46it's just like the current issue
06:47this weekend we can't get out of development
06:48you're going down
06:49you're going 90 meters
06:50and you're going down
06:51next time I went up earlier
06:52then you said the backrest
06:52I was going up on the expression of nations
06:53And we'll gently release.
07:00Take a moment.
07:09And we'll meet in tabletop pose, wrists under shoulders, knees under hips.
07:14We'll inhale, dropping the belly, take your gaze up for cow pose.
07:21While rounding through the spine, take your gaze down for cat.
07:25Continue sinking breath with movement flowing at your own pace.
07:51Finding a neutral spine, we'll begin to walk the hands forward, keeping the hips just above
08:12the knees as you melt the chest and forehead down towards the mat.
08:18Feel free to place a block underneath the forehead for added height and support here.
08:24Just taking a moment to observe the body, observe the stretch.
08:42And on your inhale, rounding through the spine, coming all the way down to your belly.
08:47Moving on the forearms, tucking the tailbone and just lifting through the sternum here.
08:57Softening the shoulders away from the ears.
08:59Maybe begin to find some movement, rocking side to side, gazing over one shoulder and then
09:05over the other.
09:23You can stay right here and find any pose that feels best for you.
09:26Or you can try this next pose.
09:28It might be a bit intense for many.
09:30So do listen to the body, skip it if it doesn't feel right today.
09:33We'll come all the way down to our bellies and we'll take the left hand straight out towards
09:38the left side so that the wrist is in line with the shoulder.
09:42Staying right here if this is enough of a stretch and it will be for many.
09:45So do listen to the body once again.
09:48If you'd like to go a little deeper, open up the entire body towards the right.
09:54You can take the right foot to the inside or outside of that left leg or you can drop the
09:58knee down.
09:59So resting the right ankle just above the or on top rather of the left thigh.
10:07Using your right hand as a bit of support here.
10:10Again, staying wherever you feel most comfortable.
10:15Observing more, reacting less.
10:38And then we'll gently release.
10:39Take a moment and whenever you're ready we'll switch sides.
10:47So just straightening the right arm out towards the right and you can stay right here.
10:54Begin to open up towards the left.
10:57Left foot to the outside of the right thigh or you can drop that knee once again.
11:03Using the left hand as a support here.
11:33We'll gently release.
11:46Take the hands to your sides.
11:48Just taking a moment here to completely let go.
11:50And we'll meet in down dog whenever you're ready.
12:11Sending the hips nice and high, keeping a bend in the knees, maybe walking one leg, walking
12:16the other.
12:17Pressing the mat away from you.
12:19Engage the entire body here.
12:42And as you exhale, plant the knees, sending the hips towards the heels, forehead or cheek
12:46to the mat for child's pose.
12:51Taking a moment here of rest just to kind of observe the body and just soak in all the
12:57work you just did.
13:00Utilizing your inhales to really create that space.
13:04Taking your exhales to sigh out any tension within the upper back, the lower back, the arms,
13:11helps.
13:22Music
13:26Music
13:32Music
13:36Music
13:48Music
13:50When you're ready, we'll gently release, rounding up one vertebrae at a time, let the head come
14:07up last.
14:08Take your time here.
14:11We'll rest our hands on our thighs, palms facing up.
14:19Giving yourself some gratitude for showing up to the mat today is always the most difficult
14:26part of the practice, but you did it.
14:30Know that this space is here for you anytime that you need.
14:38We'll inhale the hands up overhead.
14:43Exhale heart center.
14:46Thank you for joining.
14:47Namaste.
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