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Hey guys, welcome, welcome
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welcome. My name is Steven. And today
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we go to take it nice and
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easy. We're gonna open the body up. We're just
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gonna release and let go so we're
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gonna do a nice 10 minute stretch. All
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right full body stretch here. All right. So if
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you was doing our previous workouts working some
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legs some upper body. So this is a good
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way to just kind of do some recovery after all that
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movement after all that exertion of
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energy to go away for us to wind down. All
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right. So the first thing we're going to do is engage in
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the breath here. I want you to sit in
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nice comfortable position.
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Right sitting up nice and tall.
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And I want you to visualize a string pulling
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up from the top of your head straighten out
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your spine.
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And you're sitting up tall and I
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want you to take a deep breath in.
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Do you nose and deep breath out and you
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could place your hands on your knees?
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And just relax inhale.
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exhale
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and when you breathe in
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I want you to breathe into your stomach.
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Feel your stomach expand and inflate like
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a balloon.
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and exhale relax
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inhale
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and exhale relax
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All right. We're just gonna open
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our eyes We're Gonna Roll the shoulders up
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and back a little bit.
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And let's do a little bit of opening of our lower back
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as well as the hips. So keeping our legs crossed.
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All right, and you want to maintain that
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straight that good alignment with
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your spine. You gotta turn towards your left
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leg grab under your left knee take a
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deep breath in.
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And breathe out lower your upper body
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towards your left leg breathe in
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breathe out really pull your upper body
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towards that left leg feel the stretch
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on the right side of your lower back as well
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as your hips breathe in.
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And breathe out so you might have done the stretch
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before here, but we're gonna open up even
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more. So again breathe in
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and breathe out.
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Open up.
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And then I want you to slowly roll your spine all
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the way up turn towards your right
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leg. Grab under your right knee. Make sure
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you interlace your fingers as you grab on the
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right inhale lift your chest and exhale fold
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over.
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Feel that stretch on the left side of your
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lower back breathe in.
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Breathe out.
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Breathe in and breathe out.
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Open up and roll your spine all the
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way up. I want you to lift your arms up shoulders height take
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a deep inhale. And you're gonna exhale lead
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with your chest as you fold forward.
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and breathe in
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and breathe out fold as
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deep as you can inhale exhale fold
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a little bit deeper.
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inhale
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exhale
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and again breathe in
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and breathe out.
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Very good slowly roll your spine all the
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way up and let's straighten out. The
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legs The Shake It Out
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We're gonna do a little bit of opening of our hamstrings and
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hips.
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All right. I want you to wiggle your toes.
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And I want you to move your feet in a nice circular motion to open
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up in your ankles to mobilizing your
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ankles here.
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And then we'll bring our legs a little bit closer together. You
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could take your right foot bring it
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on the inside of your left leg. So
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you left leg is out in front. Make sure the left
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leg is not off to the side but right in front
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of your body here you go to inhale lift your arms
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up shoulders height and then you go to Exhale lead with
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your chest and fold forward reach towards
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your foot. If you can't reach your
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foot you can reach for the calf muscles. Also
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if you need a little extra props, you
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can use a towel to wrap around your
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left foot here to fold over.
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So you're holding on here you go to breathe in.
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And breathe out fold over.
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And I want you to really flex your left eye.
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So you could straighten out the legs breathe in.
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And breathe out fold a little bit deeper.
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And breathe in breathe out fold as much as you
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can.
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And slowly roll your spine all the way up. You're
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gonna straighten out your right leg.
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You gotta bring your left foot on the inside of your
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right?
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Make sure the right foot is pointing up and your right
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leg is right in front of your body here
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alright, and not off to the side inhale lift
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your arms up shoulders height.
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and exhale fold forward
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breathe in
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breathe out.
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Make sure you flex your right thigh breathe in.
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Breathe out.
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And again breathe in and breathe out.
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Open up your lower back as well
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as your hamstrings.
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inhale exhale
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And slowly roll your spine all the way up straighten
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out your left leg sitting up
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nice and tall.
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Inhale lift your arms up shoulders height.
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and then exhale reach forward towards your
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toes maybe grab onto your big toes
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with your
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index and your middle finger and you go to
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breathe in lift the chest and then
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exhale fold forward.
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inhale
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exhale and I want you to squeeze your
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thighs to feel that stretch and your hamstrings
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inhale.
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and exhale
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one more time breathe in
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and breathe out.
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Beautiful slowly roll your
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spine all the way up next. We're gonna do a spinal
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twist.
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So we're gonna Bend our left knee.
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you want to bring the left heel towards your
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Glutes your right leg is out in front. You'll
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take your right arm wrap it around.
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Your left knee bring the left knee towards the
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right side of your chest as you're pulling in.
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And I want you to extend your left arm up and bring the left hand
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down to the floor behind your back breathe in
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lift your chest and breathe out twist towards.
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your left leg
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breathe in
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Breathe Out twists
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breathe in
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and breathe out to us.
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Nice and release straighten out
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your left leg and we're gonna go
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to the other side right knee into the chest.
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Left leg out in front take your
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left arm wrap it around your right
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leg. Right knee comes towards the
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left side of your chest lift the right arm
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up exhale bring the right hand down behind your
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back breathe in lift your chest exhale twists.
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Breathe then exhale twist.
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breathe in exhale twist
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very good and release straighten out
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your legs shake it out. Next we're gonna go into
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a butterfly. So we're gonna
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bring the soles of the feet together.
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right
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and
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Once we bring the souls of the feet together bring your heels
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close towards your pelvic.
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Your hands are gonna grab onto your feet and
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you go to Flap those wings which are your legs
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in this case. All right, and you
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should feel the stretch in your inner thighs.
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You're breathing in.
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And breathe out.
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And again breathe in and breathe out
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and then we go to hold our legs
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steady. Try to get those legs nice and wide you
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got it inhale lift your chest and exhale fold elbows
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out to the side bringing your
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elbows towards the mat breathe in.
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And breathe out fold.
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breathe in
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breathe out.
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and breathe in
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and breathe out inhale.
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Exhale slowly roll your back all the
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way up sitting up nice and tall.
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Take a deep breath in.
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And deep breath out straighten out
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your legs shake it out.
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And we go to cross the legs.
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Just nice normal cross-legged position.
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And we're just gonna slowly close things off
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by just stretching out the back of the shoulders.
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You should feel that in the back of your shoulders right
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in the scapula area. All right,
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you're pulling in with your left hand bringing that
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right on the cross breathe in.
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And breathe out.
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And we go to release left arm across your chest pull in
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with your right breathe in breathe out.
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breathe in
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breathe out.
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And let's bring the right arm over the head you're placing
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your hands at the top of your
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back. Take your left hand grab onto
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your right elbow pull down or
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press down your breathing in.
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Breathe out.
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and again breathe in
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breathe out.
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and release
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take your left hand.
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Bring it right to the top of your back or behind
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your neck. Take your right hand and press
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down onto your left elbow feel the
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stretch and your tricep breathe in.
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without
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breathe in
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and breathe out.
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and release
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and you gotta take a deep inhale lift the arms up over your
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head.
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Exhale load the arms down. Let's do that two more
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times inhale.
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exhale
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and big breath in
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and exhale let it out.
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Hope you feel nice and loose. Hope you feel open and all
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stretched out here. I hope
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you enjoyed your full body stretch today.
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see
16972
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