April 27, 2017 |
10-Minute Yoga Routine with Stretches for Beginners
Don’t be intimidated to start yoga with these beginner stretches.
by Lauren Smith
Loading the player...
If you’ve been hesitant to try yoga because you don’t think of yourself as a flexible person, we’ll let you in on a little secret: You don’t need to be all that flexible to be a yogi. Sure, hitting a perfect split in your Downward Facing Dog looks impressive, but you don’t have to go that far to reap the main benefits of yoga—strengthening and centering the body.
Still, as you begin yoga, your body may not be used to moving and twisting in these ways, and you may need to stretch it out to train your body to be a bit more limber—regardless of whether or not you can touch your toes.
In this episode of Flow, yoga instructor Faith Hunter has a simple yoga routine full of stretches that are perfect for beginners. These stretching poses will help your body develop a wider range of motion that will allow you to do more challenging poses as you progress.
This yoga series to stretch out the body includes the following poses:
- Standing Mountain Pose
- Forward Fold
- Downward Facing Dog
- Downward Facing Dog Split
- Low Lunge
- Plank
- Cobra
- Child’s Pose
- Seated Spinal Twist
- Seated Forward Fold
- Seated Side Stretch
As you complete these stretching yoga poses, focus on the form. Do not compromise your form in order to get a deeper stretch—this can lead to injuries. A burn is good, but pain is not, so listen to your body.
For more yoga routines for beginners, try this 10-minute yoga series to learn basic poses.
Reviewed by: Preeti Parikh. Review date:
April 16, 2017
Faith Hunter
Faith Hunter is a yoga instructor and owner of Embrace Yoga DC, a yoga training & community center located in Washington DC.
1
00:00:00,000 --> 00:00:02,241
[MUSIC]
2
00:00:02,241 --> 00:00:04,970
Hello, welcome to yoga on HealthiNation.
3
00:00:04,970 --> 00:00:07,840
My name is Faith Hunter and
4
00:00:07,840 --> 00:00:12,250
I'm bringing you a simple yoga flow
that is perfect for beginners.
5
00:00:12,250 --> 00:00:15,713
It will stretch you out and
release tension from your muscles.
6
00:00:15,713 --> 00:00:24,961
[MUSIC]
7
00:00:24,961 --> 00:00:27,450
We're gonna begin at the top of our mat.
8
00:00:27,450 --> 00:00:31,150
Bring your feet into mountain pose so
they're about hipbone distance apart,
9
00:00:31,150 --> 00:00:34,460
and your inner arches are parallel.
10
00:00:34,460 --> 00:00:36,240
Release the arms alongside your body,
11
00:00:36,240 --> 00:00:39,910
feel the crown of your head
arise towards the ceiling.
12
00:00:40,970 --> 00:00:44,270
Take a deep breath in and
out through your nose.
13
00:00:44,270 --> 00:00:45,400
Now as you breath in and
14
00:00:45,400 --> 00:00:51,160
out here just start to feel the sensations
and lower your heart rate from this point.
15
00:00:51,160 --> 00:00:54,350
Take a deep breath in and exhale.
16
00:00:56,826 --> 00:01:00,280
Slowly inhale sweep the arms
high over your head and
17
00:01:00,280 --> 00:01:03,000
begin to stretch out the side body.
18
00:01:03,000 --> 00:01:04,860
Reach through your fingertips.
19
00:01:04,860 --> 00:01:08,450
Draw the belly in and
relax your shoulders.
20
00:01:08,450 --> 00:01:10,390
If it feels good, go on and
21
00:01:10,390 --> 00:01:14,040
lift your chest up a little bit so you're
stretching out the front of your body.
22
00:01:15,220 --> 00:01:18,110
Take another deep breathe in and exhale.
23
00:01:18,110 --> 00:01:20,320
Fold forward hinging from your hips.
24
00:01:21,430 --> 00:01:25,770
Release the arms and
come into our first forward fold.
25
00:01:25,770 --> 00:01:27,990
Now we're gonna hold here for
a couple of breaths,
26
00:01:27,990 --> 00:01:31,670
just allow the crown of your head
to release toward the floor.
27
00:01:31,670 --> 00:01:33,300
Bend the knees if you need to.
28
00:01:33,300 --> 00:01:37,590
And if you wanna add
a little extra weight and
29
00:01:37,590 --> 00:01:41,490
allow gravity to take over,
place your hands on opposite elbows.
30
00:01:42,650 --> 00:01:46,880
Feel free to rock gently from side
to side, find a little movement.
31
00:01:48,450 --> 00:01:52,200
And once again, you don't have to
have your legs completely straight,
32
00:01:52,200 --> 00:01:53,240
you can always keep them bent.
33
00:01:55,040 --> 00:01:56,340
One more breath here.
34
00:01:58,060 --> 00:02:00,292
Release your fingertips to the mat.
35
00:02:00,292 --> 00:02:03,200
Inhale and lift your chest up halfway,
hands to the mat or
36
00:02:03,200 --> 00:02:04,529
place your hands at your shins.
37
00:02:05,620 --> 00:02:08,580
And then soften your knees,
plant the palms to the floor and
38
00:02:08,580 --> 00:02:10,710
step back into downward facing dog.
39
00:02:10,710 --> 00:02:12,430
Now in down dog,
40
00:02:12,430 --> 00:02:17,240
we're creating this beautiful V shape,
so press your heels towards the mat.
41
00:02:18,450 --> 00:02:20,400
They do not have to touch.
42
00:02:20,400 --> 00:02:23,620
And if you're feeling tight through
your achilles, your calf muscles, or
43
00:02:23,620 --> 00:02:26,960
your hamstrings,
feel free to bend the knees a little bit.
44
00:02:28,320 --> 00:02:33,770
Gaze back, take a few more breaths,
deep inhale, exhale.
45
00:02:33,770 --> 00:02:36,290
Spread the fingers wide across your mat,
so
46
00:02:36,290 --> 00:02:41,710
the thumbs are moving in the pinky fingers
are moving towards the edge of your mat.
47
00:02:41,710 --> 00:02:42,870
Take another breath.
48
00:02:42,870 --> 00:02:47,770
And then inhale lift your right
leg up to the sky so we're getting
49
00:02:47,770 --> 00:02:53,130
that first little extension, stretching
through the back of your left leg.
50
00:02:53,130 --> 00:02:57,990
One more breath and then slowly step
your right foot between your hands.
51
00:02:59,600 --> 00:03:04,080
Now if you foot doesn't come all the way
just simply grab it, give it a little tug.
52
00:03:04,080 --> 00:03:04,890
Bring it forward.
53
00:03:05,930 --> 00:03:10,330
Find the position that works best, so
you can keep your back knee up, or
54
00:03:10,330 --> 00:03:12,190
release it down to the mat.
55
00:03:12,190 --> 00:03:15,190
We're simply gonna hold here for
a couple of breaths.
56
00:03:15,190 --> 00:03:20,890
Kind of stretching out the hips and your
hamstrings, as well as your groins here,
57
00:03:20,890 --> 00:03:25,119
hold for a couple of breaths, keep your
chest coming forward, gaze forward.
58
00:03:26,950 --> 00:03:29,700
One more breath, and
59
00:03:29,700 --> 00:03:35,200
then slowly draw your hips back so you're
stretching out your hamstrings again.
60
00:03:35,200 --> 00:03:38,950
And then really feel your right
hip wrap back and fall forward,
61
00:03:38,950 --> 00:03:43,790
allowing your belly and
your chest to release over your front leg.
62
00:03:43,790 --> 00:03:47,390
Fingertips or
your palms can rest on the mat.
63
00:03:47,390 --> 00:03:49,930
And if you need to,
you can always bend that front knee.
64
00:03:51,110 --> 00:03:55,410
Holding here for a few more breaths,
deep inhale, exhale.
65
00:03:55,410 --> 00:03:57,960
One more breath.
66
00:03:57,960 --> 00:04:05,170
Go on and bend your front knee,
plant the palms, and step back, Down Dog.
67
00:04:05,170 --> 00:04:08,920
Let's go on and take the other side
Sweep your left leg up to the sky,
68
00:04:08,920 --> 00:04:13,330
flex your foot, extend that leg
as high as you possibly can.
69
00:04:14,370 --> 00:04:17,480
One more breath and then exhale.
70
00:04:17,480 --> 00:04:21,460
Step your left foot between your hands,
remember give it a tug if you need to.
71
00:04:22,740 --> 00:04:27,830
Back knee up or down, doesn't really
matter, just find your comfortable spot.
72
00:04:27,830 --> 00:04:31,410
Gaze forward and
hold here for a few breaths.
73
00:04:31,410 --> 00:04:32,920
Allowing your hips to sink,
74
00:04:34,140 --> 00:04:37,970
feeling that nice stretch to
the outer hip and your back groin.
75
00:04:39,350 --> 00:04:46,940
Two more breaths here, deep inhale,
exhale, one more breath.
76
00:04:48,060 --> 00:04:52,360
And then on your next exhalation,
drawing your hips back so
77
00:04:52,360 --> 00:04:55,740
you're stretching out
that front hamstring.
78
00:04:55,740 --> 00:04:59,290
Draw your left hip back and
soften your chest and
79
00:04:59,290 --> 00:05:03,566
belly over your left thigh,
going to your personal max.
80
00:05:05,672 --> 00:05:08,150
Relax your head and neck.
81
00:05:08,150 --> 00:05:14,487
And breathe deeply, inhale, exhale.
82
00:05:18,130 --> 00:05:19,250
One more breath here.
83
00:05:21,450 --> 00:05:24,585
Bend your front leg so
you return to your low lunge and
84
00:05:24,585 --> 00:05:27,086
then step back into downward facing dog.
85
00:05:30,080 --> 00:05:34,609
Take another breath, I'm gonna shift down
into plank pose bringing your shoulders
86
00:05:34,609 --> 00:05:38,626
right there over your wrist, lower your
knees and then lower your belly and
87
00:05:38,626 --> 00:05:41,042
chest all the way to the floor.
88
00:05:41,042 --> 00:05:44,930
Press into the tops of your feet and
you can lift up for your baby cobra,
89
00:05:44,930 --> 00:05:48,490
keeping the elbows hugging
in towards your ribcage.
90
00:05:48,490 --> 00:05:53,450
Or now start to stretch out a little bit
more, pressing up a little bit higher,
91
00:05:53,450 --> 00:05:54,940
into your king cobra.
92
00:05:54,940 --> 00:05:58,430
So the thighs stay on the mat,
your gaze is forward, and
93
00:05:58,430 --> 00:06:03,420
the elbows are still soft, but
your chest and belly are off the floor.
94
00:06:03,420 --> 00:06:07,790
One more breath here,
slowly draw your hips back.
95
00:06:07,790 --> 00:06:09,930
For child's pose.
96
00:06:09,930 --> 00:06:14,870
And I love child's pose because you get a
nice, little stretch from your lower back,
97
00:06:14,870 --> 00:06:18,300
also through the side body and
your armpits as the arms extend.
98
00:06:18,300 --> 00:06:22,560
And then soften your chin into
your chest and release the head.
99
00:06:30,766 --> 00:06:33,350
If it feels good,
maybe draw your hips back.
100
00:06:33,350 --> 00:06:34,570
Find a little wiggle movement.
101
00:06:34,570 --> 00:06:38,960
Reach through your fingertips so
you stretch out the side body.
102
00:06:39,980 --> 00:06:42,030
Deep inhale, exhale.
103
00:06:43,350 --> 00:06:46,530
Feeling that heart rate slowing
down a little bit more.
104
00:06:50,540 --> 00:06:51,370
One more breath.
105
00:06:54,928 --> 00:06:57,670
And then slowly begin to lift the body up.
106
00:06:57,670 --> 00:07:01,320
And then we're gonna swing your
legs forward so they're facing me.
107
00:07:02,590 --> 00:07:06,690
Extend the legs out in front of you and
just give them a little shake.
108
00:07:06,690 --> 00:07:10,210
Sit up nice and tall so you feel the crown
of your head rise towards the ceiling.
109
00:07:10,210 --> 00:07:15,340
Then you're going to take your right leg,
draw your knee in towards your chest and
110
00:07:15,340 --> 00:07:19,010
then cross your right foot
over your left thigh.
111
00:07:19,010 --> 00:07:22,590
Make sure that right knee is coming
towards the center of your body,
112
00:07:22,590 --> 00:07:24,870
and you're flexing your left foot.
113
00:07:24,870 --> 00:07:28,640
So you feel that energy
moving from your left hip
114
00:07:28,640 --> 00:07:30,002
all the way out through your left heel.
115
00:07:30,002 --> 00:07:33,500
We're gonna stretch out and
twist the spine a little bit.
116
00:07:33,500 --> 00:07:38,020
So releasing any tension through
your hips spine and shoulders.
117
00:07:38,020 --> 00:07:40,730
Taking your left arm you're
gonna hug your right leg.
118
00:07:40,730 --> 00:07:44,550
Breathe in, feel the crown of
your head rise and then exhale.
119
00:07:44,550 --> 00:07:49,130
Drop your right fingertips
behind you just gently twisting.
120
00:07:49,130 --> 00:07:51,595
If it feels good maybe gaze to the side.
121
00:07:53,410 --> 00:07:55,830
Breathe in,
feel the crown of your head lengthen.
122
00:07:55,830 --> 00:07:58,770
Feel the spine extend a little bit longer.
123
00:07:58,770 --> 00:08:00,778
And then twist a little bit deeper.
124
00:08:02,607 --> 00:08:04,674
Relax the shoulders.
125
00:08:06,230 --> 00:08:09,340
Remember to continue to
flex your left foot.
126
00:08:12,402 --> 00:08:14,230
One more breath here.
127
00:08:16,441 --> 00:08:20,210
And then inhale slowly,
come back to center.
128
00:08:20,210 --> 00:08:21,720
And then gently release.
129
00:08:21,720 --> 00:08:23,970
Let's switch to the other side.
130
00:08:23,970 --> 00:08:27,330
And then, draw your left leg in,
knee in towards your chest.
131
00:08:27,330 --> 00:08:29,520
Lift the foot, cross it over.
132
00:08:29,520 --> 00:08:34,870
Press the sole of the foot into the mat
and remember to flex your right foot.
133
00:08:34,870 --> 00:08:37,670
Breathe in, feel the spine elongate.
134
00:08:37,670 --> 00:08:43,030
Take that right arm, hug that thigh and
leg in towards your chest.
135
00:08:43,030 --> 00:08:46,400
Breathe in, exhale,
twist a little bit deeper.
136
00:08:48,120 --> 00:08:50,100
Drop your fingertips behind you.
137
00:08:50,100 --> 00:08:52,930
And remember,
don't sag into that back arm.
138
00:08:52,930 --> 00:08:57,920
Keep the spine long, keep your crown of
your head lifting as you spiral around and
139
00:08:57,920 --> 00:08:59,170
stretch out your lower back.
140
00:09:00,770 --> 00:09:07,000
Soften the shoulders and feel the opening
through the back body and your chest.
141
00:09:07,000 --> 00:09:09,270
Gaze over your back shoulder.
142
00:09:12,110 --> 00:09:13,450
Let's take two more breaths.
143
00:09:13,450 --> 00:09:16,730
Deep inhale, exhale.
144
00:09:19,400 --> 00:09:28,170
One more breath Slowly come back to
center, deep breath in and exhale.
145
00:09:28,170 --> 00:09:31,430
Unravel your legs and
give them a little shimmy shake.
146
00:09:31,430 --> 00:09:32,720
Go on and flex both feet and
147
00:09:32,720 --> 00:09:37,390
we're gonna keep the legs long,
extending your legs out in front of you.
148
00:09:37,390 --> 00:09:41,530
Draw the belly in, inhale,
lift both arms high over your head.
149
00:09:41,530 --> 00:09:43,530
Reach through your fingertips and
150
00:09:43,530 --> 00:09:48,770
then exhale lean forward go as far as
it feels comfortable for your body.
151
00:09:48,770 --> 00:09:52,530
So maybe your hands just simply
rest there on your shins,
152
00:09:52,530 --> 00:09:57,210
if you can you can grab hold of your
ankles or even go a little bit further,
153
00:09:57,210 --> 00:10:00,220
grabbing the outer edges of your feet.
154
00:10:00,220 --> 00:10:05,210
Try not to round the back, but feel
the center of your chest come forward.
155
00:10:05,210 --> 00:10:08,940
And your shoulders draw back.
156
00:10:08,940 --> 00:10:12,500
Deep breath in,
exhale go a little bit deeper.
157
00:10:14,680 --> 00:10:17,480
Go to your personal max
without overdoing it.
158
00:10:17,480 --> 00:10:20,330
Just enjoying that nice beautiful stretch.
159
00:10:20,330 --> 00:10:23,730
Through your hamstrings
as well as your back.
160
00:10:25,320 --> 00:10:28,860
Two more breaths, deep inhale, exhale.
161
00:10:30,840 --> 00:10:38,210
One more breath, slowly begin to lift
your torso up, and exhale pause.
162
00:10:38,210 --> 00:10:42,080
Cross your legs, one leg in front of
the other doesn't matter which one.
163
00:10:42,080 --> 00:10:43,170
Sit up nice and tall.
164
00:10:43,170 --> 00:10:48,180
And we're gonna take one more simple
stretch here, a nice side body stretch.
165
00:10:48,180 --> 00:10:52,960
So lower right finger tip up palms to
the mat, sweep your left arm up and
166
00:10:52,960 --> 00:10:58,320
over your head with your left palm facing
in towards the center of your body.
167
00:10:58,320 --> 00:11:02,460
Keep your left hip rooted to the mat and
slowly stretch over.
168
00:11:02,460 --> 00:11:08,180
Go as deep as you can, maybe you inch
those fingertips out a little further,
169
00:11:08,180 --> 00:11:09,940
stretch out a little deeper.
170
00:11:09,940 --> 00:11:12,670
And try your best not to
collapse around the body,
171
00:11:12,670 --> 00:11:17,220
but keep the front of your body open so
you're really feeling it laterally.
172
00:11:19,030 --> 00:11:22,360
Two more breaths deep inhale, exhale.
173
00:11:24,160 --> 00:11:30,270
One more breath, inhale slowly come
back to center and exhale pause.
174
00:11:30,270 --> 00:11:32,770
Let's switch to the other side.
175
00:11:32,770 --> 00:11:38,060
Go on and lower your left hand to the mat,
keep your right hip rooted to the floor.
176
00:11:38,060 --> 00:11:40,210
Sweep your right arm up and
over your head.
177
00:11:40,210 --> 00:11:43,510
Palm facing in, and slowly stretch over.
178
00:11:45,520 --> 00:11:47,280
Walk your hands a little further out.
179
00:11:49,100 --> 00:11:50,900
Last breath.
180
00:11:50,900 --> 00:11:52,020
Go a little bit deeper.
181
00:11:54,520 --> 00:11:58,580
And then inhale,
slowly come back to center.
182
00:11:58,580 --> 00:12:00,270
All right guys, there you have it.
183
00:12:00,270 --> 00:12:04,320
Your nice and
simple little stretch it out routine.
184
00:12:04,320 --> 00:12:09,010
And again, this is perfect if you've been
doing a lot of cardio, been running.
185
00:12:09,010 --> 00:12:12,570
And always remember,
give yourself time to stretch,
186
00:12:12,570 --> 00:12:16,210
release the tension because your
muscles will love you for it.
187
00:12:16,210 --> 00:12:20,599
Thank you so much for joining us here and
I'll see you guys again, right here,
188
00:12:20,599 --> 00:12:22,140
on yoga at HealthiNation.
189
00:12:22,140 --> 00:12:29,269
[MUSIC]
00:00:00,000 --> 00:00:02,241
[MUSIC]
2
00:00:02,241 --> 00:00:04,970
Hello, welcome to yoga on HealthiNation.
3
00:00:04,970 --> 00:00:07,840
My name is Faith Hunter and
4
00:00:07,840 --> 00:00:12,250
I'm bringing you a simple yoga flow
that is perfect for beginners.
5
00:00:12,250 --> 00:00:15,713
It will stretch you out and
release tension from your muscles.
6
00:00:15,713 --> 00:00:24,961
[MUSIC]
7
00:00:24,961 --> 00:00:27,450
We're gonna begin at the top of our mat.
8
00:00:27,450 --> 00:00:31,150
Bring your feet into mountain pose so
they're about hipbone distance apart,
9
00:00:31,150 --> 00:00:34,460
and your inner arches are parallel.
10
00:00:34,460 --> 00:00:36,240
Release the arms alongside your body,
11
00:00:36,240 --> 00:00:39,910
feel the crown of your head
arise towards the ceiling.
12
00:00:40,970 --> 00:00:44,270
Take a deep breath in and
out through your nose.
13
00:00:44,270 --> 00:00:45,400
Now as you breath in and
14
00:00:45,400 --> 00:00:51,160
out here just start to feel the sensations
and lower your heart rate from this point.
15
00:00:51,160 --> 00:00:54,350
Take a deep breath in and exhale.
16
00:00:56,826 --> 00:01:00,280
Slowly inhale sweep the arms
high over your head and
17
00:01:00,280 --> 00:01:03,000
begin to stretch out the side body.
18
00:01:03,000 --> 00:01:04,860
Reach through your fingertips.
19
00:01:04,860 --> 00:01:08,450
Draw the belly in and
relax your shoulders.
20
00:01:08,450 --> 00:01:10,390
If it feels good, go on and
21
00:01:10,390 --> 00:01:14,040
lift your chest up a little bit so you're
stretching out the front of your body.
22
00:01:15,220 --> 00:01:18,110
Take another deep breathe in and exhale.
23
00:01:18,110 --> 00:01:20,320
Fold forward hinging from your hips.
24
00:01:21,430 --> 00:01:25,770
Release the arms and
come into our first forward fold.
25
00:01:25,770 --> 00:01:27,990
Now we're gonna hold here for
a couple of breaths,
26
00:01:27,990 --> 00:01:31,670
just allow the crown of your head
to release toward the floor.
27
00:01:31,670 --> 00:01:33,300
Bend the knees if you need to.
28
00:01:33,300 --> 00:01:37,590
And if you wanna add
a little extra weight and
29
00:01:37,590 --> 00:01:41,490
allow gravity to take over,
place your hands on opposite elbows.
30
00:01:42,650 --> 00:01:46,880
Feel free to rock gently from side
to side, find a little movement.
31
00:01:48,450 --> 00:01:52,200
And once again, you don't have to
have your legs completely straight,
32
00:01:52,200 --> 00:01:53,240
you can always keep them bent.
33
00:01:55,040 --> 00:01:56,340
One more breath here.
34
00:01:58,060 --> 00:02:00,292
Release your fingertips to the mat.
35
00:02:00,292 --> 00:02:03,200
Inhale and lift your chest up halfway,
hands to the mat or
36
00:02:03,200 --> 00:02:04,529
place your hands at your shins.
37
00:02:05,620 --> 00:02:08,580
And then soften your knees,
plant the palms to the floor and
38
00:02:08,580 --> 00:02:10,710
step back into downward facing dog.
39
00:02:10,710 --> 00:02:12,430
Now in down dog,
40
00:02:12,430 --> 00:02:17,240
we're creating this beautiful V shape,
so press your heels towards the mat.
41
00:02:18,450 --> 00:02:20,400
They do not have to touch.
42
00:02:20,400 --> 00:02:23,620
And if you're feeling tight through
your achilles, your calf muscles, or
43
00:02:23,620 --> 00:02:26,960
your hamstrings,
feel free to bend the knees a little bit.
44
00:02:28,320 --> 00:02:33,770
Gaze back, take a few more breaths,
deep inhale, exhale.
45
00:02:33,770 --> 00:02:36,290
Spread the fingers wide across your mat,
so
46
00:02:36,290 --> 00:02:41,710
the thumbs are moving in the pinky fingers
are moving towards the edge of your mat.
47
00:02:41,710 --> 00:02:42,870
Take another breath.
48
00:02:42,870 --> 00:02:47,770
And then inhale lift your right
leg up to the sky so we're getting
49
00:02:47,770 --> 00:02:53,130
that first little extension, stretching
through the back of your left leg.
50
00:02:53,130 --> 00:02:57,990
One more breath and then slowly step
your right foot between your hands.
51
00:02:59,600 --> 00:03:04,080
Now if you foot doesn't come all the way
just simply grab it, give it a little tug.
52
00:03:04,080 --> 00:03:04,890
Bring it forward.
53
00:03:05,930 --> 00:03:10,330
Find the position that works best, so
you can keep your back knee up, or
54
00:03:10,330 --> 00:03:12,190
release it down to the mat.
55
00:03:12,190 --> 00:03:15,190
We're simply gonna hold here for
a couple of breaths.
56
00:03:15,190 --> 00:03:20,890
Kind of stretching out the hips and your
hamstrings, as well as your groins here,
57
00:03:20,890 --> 00:03:25,119
hold for a couple of breaths, keep your
chest coming forward, gaze forward.
58
00:03:26,950 --> 00:03:29,700
One more breath, and
59
00:03:29,700 --> 00:03:35,200
then slowly draw your hips back so you're
stretching out your hamstrings again.
60
00:03:35,200 --> 00:03:38,950
And then really feel your right
hip wrap back and fall forward,
61
00:03:38,950 --> 00:03:43,790
allowing your belly and
your chest to release over your front leg.
62
00:03:43,790 --> 00:03:47,390
Fingertips or
your palms can rest on the mat.
63
00:03:47,390 --> 00:03:49,930
And if you need to,
you can always bend that front knee.
64
00:03:51,110 --> 00:03:55,410
Holding here for a few more breaths,
deep inhale, exhale.
65
00:03:55,410 --> 00:03:57,960
One more breath.
66
00:03:57,960 --> 00:04:05,170
Go on and bend your front knee,
plant the palms, and step back, Down Dog.
67
00:04:05,170 --> 00:04:08,920
Let's go on and take the other side
Sweep your left leg up to the sky,
68
00:04:08,920 --> 00:04:13,330
flex your foot, extend that leg
as high as you possibly can.
69
00:04:14,370 --> 00:04:17,480
One more breath and then exhale.
70
00:04:17,480 --> 00:04:21,460
Step your left foot between your hands,
remember give it a tug if you need to.
71
00:04:22,740 --> 00:04:27,830
Back knee up or down, doesn't really
matter, just find your comfortable spot.
72
00:04:27,830 --> 00:04:31,410
Gaze forward and
hold here for a few breaths.
73
00:04:31,410 --> 00:04:32,920
Allowing your hips to sink,
74
00:04:34,140 --> 00:04:37,970
feeling that nice stretch to
the outer hip and your back groin.
75
00:04:39,350 --> 00:04:46,940
Two more breaths here, deep inhale,
exhale, one more breath.
76
00:04:48,060 --> 00:04:52,360
And then on your next exhalation,
drawing your hips back so
77
00:04:52,360 --> 00:04:55,740
you're stretching out
that front hamstring.
78
00:04:55,740 --> 00:04:59,290
Draw your left hip back and
soften your chest and
79
00:04:59,290 --> 00:05:03,566
belly over your left thigh,
going to your personal max.
80
00:05:05,672 --> 00:05:08,150
Relax your head and neck.
81
00:05:08,150 --> 00:05:14,487
And breathe deeply, inhale, exhale.
82
00:05:18,130 --> 00:05:19,250
One more breath here.
83
00:05:21,450 --> 00:05:24,585
Bend your front leg so
you return to your low lunge and
84
00:05:24,585 --> 00:05:27,086
then step back into downward facing dog.
85
00:05:30,080 --> 00:05:34,609
Take another breath, I'm gonna shift down
into plank pose bringing your shoulders
86
00:05:34,609 --> 00:05:38,626
right there over your wrist, lower your
knees and then lower your belly and
87
00:05:38,626 --> 00:05:41,042
chest all the way to the floor.
88
00:05:41,042 --> 00:05:44,930
Press into the tops of your feet and
you can lift up for your baby cobra,
89
00:05:44,930 --> 00:05:48,490
keeping the elbows hugging
in towards your ribcage.
90
00:05:48,490 --> 00:05:53,450
Or now start to stretch out a little bit
more, pressing up a little bit higher,
91
00:05:53,450 --> 00:05:54,940
into your king cobra.
92
00:05:54,940 --> 00:05:58,430
So the thighs stay on the mat,
your gaze is forward, and
93
00:05:58,430 --> 00:06:03,420
the elbows are still soft, but
your chest and belly are off the floor.
94
00:06:03,420 --> 00:06:07,790
One more breath here,
slowly draw your hips back.
95
00:06:07,790 --> 00:06:09,930
For child's pose.
96
00:06:09,930 --> 00:06:14,870
And I love child's pose because you get a
nice, little stretch from your lower back,
97
00:06:14,870 --> 00:06:18,300
also through the side body and
your armpits as the arms extend.
98
00:06:18,300 --> 00:06:22,560
And then soften your chin into
your chest and release the head.
99
00:06:30,766 --> 00:06:33,350
If it feels good,
maybe draw your hips back.
100
00:06:33,350 --> 00:06:34,570
Find a little wiggle movement.
101
00:06:34,570 --> 00:06:38,960
Reach through your fingertips so
you stretch out the side body.
102
00:06:39,980 --> 00:06:42,030
Deep inhale, exhale.
103
00:06:43,350 --> 00:06:46,530
Feeling that heart rate slowing
down a little bit more.
104
00:06:50,540 --> 00:06:51,370
One more breath.
105
00:06:54,928 --> 00:06:57,670
And then slowly begin to lift the body up.
106
00:06:57,670 --> 00:07:01,320
And then we're gonna swing your
legs forward so they're facing me.
107
00:07:02,590 --> 00:07:06,690
Extend the legs out in front of you and
just give them a little shake.
108
00:07:06,690 --> 00:07:10,210
Sit up nice and tall so you feel the crown
of your head rise towards the ceiling.
109
00:07:10,210 --> 00:07:15,340
Then you're going to take your right leg,
draw your knee in towards your chest and
110
00:07:15,340 --> 00:07:19,010
then cross your right foot
over your left thigh.
111
00:07:19,010 --> 00:07:22,590
Make sure that right knee is coming
towards the center of your body,
112
00:07:22,590 --> 00:07:24,870
and you're flexing your left foot.
113
00:07:24,870 --> 00:07:28,640
So you feel that energy
moving from your left hip
114
00:07:28,640 --> 00:07:30,002
all the way out through your left heel.
115
00:07:30,002 --> 00:07:33,500
We're gonna stretch out and
twist the spine a little bit.
116
00:07:33,500 --> 00:07:38,020
So releasing any tension through
your hips spine and shoulders.
117
00:07:38,020 --> 00:07:40,730
Taking your left arm you're
gonna hug your right leg.
118
00:07:40,730 --> 00:07:44,550
Breathe in, feel the crown of
your head rise and then exhale.
119
00:07:44,550 --> 00:07:49,130
Drop your right fingertips
behind you just gently twisting.
120
00:07:49,130 --> 00:07:51,595
If it feels good maybe gaze to the side.
121
00:07:53,410 --> 00:07:55,830
Breathe in,
feel the crown of your head lengthen.
122
00:07:55,830 --> 00:07:58,770
Feel the spine extend a little bit longer.
123
00:07:58,770 --> 00:08:00,778
And then twist a little bit deeper.
124
00:08:02,607 --> 00:08:04,674
Relax the shoulders.
125
00:08:06,230 --> 00:08:09,340
Remember to continue to
flex your left foot.
126
00:08:12,402 --> 00:08:14,230
One more breath here.
127
00:08:16,441 --> 00:08:20,210
And then inhale slowly,
come back to center.
128
00:08:20,210 --> 00:08:21,720
And then gently release.
129
00:08:21,720 --> 00:08:23,970
Let's switch to the other side.
130
00:08:23,970 --> 00:08:27,330
And then, draw your left leg in,
knee in towards your chest.
131
00:08:27,330 --> 00:08:29,520
Lift the foot, cross it over.
132
00:08:29,520 --> 00:08:34,870
Press the sole of the foot into the mat
and remember to flex your right foot.
133
00:08:34,870 --> 00:08:37,670
Breathe in, feel the spine elongate.
134
00:08:37,670 --> 00:08:43,030
Take that right arm, hug that thigh and
leg in towards your chest.
135
00:08:43,030 --> 00:08:46,400
Breathe in, exhale,
twist a little bit deeper.
136
00:08:48,120 --> 00:08:50,100
Drop your fingertips behind you.
137
00:08:50,100 --> 00:08:52,930
And remember,
don't sag into that back arm.
138
00:08:52,930 --> 00:08:57,920
Keep the spine long, keep your crown of
your head lifting as you spiral around and
139
00:08:57,920 --> 00:08:59,170
stretch out your lower back.
140
00:09:00,770 --> 00:09:07,000
Soften the shoulders and feel the opening
through the back body and your chest.
141
00:09:07,000 --> 00:09:09,270
Gaze over your back shoulder.
142
00:09:12,110 --> 00:09:13,450
Let's take two more breaths.
143
00:09:13,450 --> 00:09:16,730
Deep inhale, exhale.
144
00:09:19,400 --> 00:09:28,170
One more breath Slowly come back to
center, deep breath in and exhale.
145
00:09:28,170 --> 00:09:31,430
Unravel your legs and
give them a little shimmy shake.
146
00:09:31,430 --> 00:09:32,720
Go on and flex both feet and
147
00:09:32,720 --> 00:09:37,390
we're gonna keep the legs long,
extending your legs out in front of you.
148
00:09:37,390 --> 00:09:41,530
Draw the belly in, inhale,
lift both arms high over your head.
149
00:09:41,530 --> 00:09:43,530
Reach through your fingertips and
150
00:09:43,530 --> 00:09:48,770
then exhale lean forward go as far as
it feels comfortable for your body.
151
00:09:48,770 --> 00:09:52,530
So maybe your hands just simply
rest there on your shins,
152
00:09:52,530 --> 00:09:57,210
if you can you can grab hold of your
ankles or even go a little bit further,
153
00:09:57,210 --> 00:10:00,220
grabbing the outer edges of your feet.
154
00:10:00,220 --> 00:10:05,210
Try not to round the back, but feel
the center of your chest come forward.
155
00:10:05,210 --> 00:10:08,940
And your shoulders draw back.
156
00:10:08,940 --> 00:10:12,500
Deep breath in,
exhale go a little bit deeper.
157
00:10:14,680 --> 00:10:17,480
Go to your personal max
without overdoing it.
158
00:10:17,480 --> 00:10:20,330
Just enjoying that nice beautiful stretch.
159
00:10:20,330 --> 00:10:23,730
Through your hamstrings
as well as your back.
160
00:10:25,320 --> 00:10:28,860
Two more breaths, deep inhale, exhale.
161
00:10:30,840 --> 00:10:38,210
One more breath, slowly begin to lift
your torso up, and exhale pause.
162
00:10:38,210 --> 00:10:42,080
Cross your legs, one leg in front of
the other doesn't matter which one.
163
00:10:42,080 --> 00:10:43,170
Sit up nice and tall.
164
00:10:43,170 --> 00:10:48,180
And we're gonna take one more simple
stretch here, a nice side body stretch.
165
00:10:48,180 --> 00:10:52,960
So lower right finger tip up palms to
the mat, sweep your left arm up and
166
00:10:52,960 --> 00:10:58,320
over your head with your left palm facing
in towards the center of your body.
167
00:10:58,320 --> 00:11:02,460
Keep your left hip rooted to the mat and
slowly stretch over.
168
00:11:02,460 --> 00:11:08,180
Go as deep as you can, maybe you inch
those fingertips out a little further,
169
00:11:08,180 --> 00:11:09,940
stretch out a little deeper.
170
00:11:09,940 --> 00:11:12,670
And try your best not to
collapse around the body,
171
00:11:12,670 --> 00:11:17,220
but keep the front of your body open so
you're really feeling it laterally.
172
00:11:19,030 --> 00:11:22,360
Two more breaths deep inhale, exhale.
173
00:11:24,160 --> 00:11:30,270
One more breath, inhale slowly come
back to center and exhale pause.
174
00:11:30,270 --> 00:11:32,770
Let's switch to the other side.
175
00:11:32,770 --> 00:11:38,060
Go on and lower your left hand to the mat,
keep your right hip rooted to the floor.
176
00:11:38,060 --> 00:11:40,210
Sweep your right arm up and
over your head.
177
00:11:40,210 --> 00:11:43,510
Palm facing in, and slowly stretch over.
178
00:11:45,520 --> 00:11:47,280
Walk your hands a little further out.
179
00:11:49,100 --> 00:11:50,900
Last breath.
180
00:11:50,900 --> 00:11:52,020
Go a little bit deeper.
181
00:11:54,520 --> 00:11:58,580
And then inhale,
slowly come back to center.
182
00:11:58,580 --> 00:12:00,270
All right guys, there you have it.
183
00:12:00,270 --> 00:12:04,320
Your nice and
simple little stretch it out routine.
184
00:12:04,320 --> 00:12:09,010
And again, this is perfect if you've been
doing a lot of cardio, been running.
185
00:12:09,010 --> 00:12:12,570
And always remember,
give yourself time to stretch,
186
00:12:12,570 --> 00:12:16,210
release the tension because your
muscles will love you for it.
187
00:12:16,210 --> 00:12:20,599
Thank you so much for joining us here and
I'll see you guys again, right here,
188
00:12:20,599 --> 00:12:22,140
on yoga at HealthiNation.
189
00:12:22,140 --> 00:12:29,269
[MUSIC]
NULL