#min #Full #Body #STRETCHYOGA #STRESS #ANXIETY #Relief
Hey guys thank you so much for joining me today today i wanted to bring you a quick little yoga or stretch session that is perfect for stress relief so you can do this first thing in the morning or it’s really perfect before you go to bed to kind of calm yourself down
This whole stretch session isn’t going to be too intense very light stretches but we are going to be focusing a lot on our breath so make sure you are breathing throughout this entire stretch session you don’t need any equipment besides if you have some yoga blocks or something
To help prop you up in some of the positions you might want that and also of course a mat beneath you so that you don’t hurt any of your body parts as we are going to be on the floor and i think that’s it so without further ado let’s get to it
All right so we’re first going to start off on the ground you can either be cross-legged sitting on your knees whatever is most comfortable for you and we’re first going to start off by doing 10 deep breaths together so nice big inhales and nice big exhales in through the nose and up
Through the mouth here we go for 10. Um Try to relax your whole body release any tension All right roll the neck out we’re gonna do four big circles one way nice and slow And we’re going to go the other way really feel that stretch in your neck last one all right bring your head back up to center we’re just gonna bring our shoulders up squeeze as tight as you can and then let them go squeeze and let them go And take some nice shoulder rolls here just trying to loosen the shoulders a little bit And turn your head from side to side that neck nice and loose Don’t forget about your breath and up and down all right we’re going to come into a child’s pose you can take this as wide as you want whatever feels most comfortable for you try to reach those fingertips as far as you can forward feel a stretch in those shoulders
And just take some nice deep breaths here place your forehead on the mat And press forward feel the stretch in your hips feel free to rock it out do whatever movement serves you best And press back to child’s pose And come forward now we’re going to try and make this one big nice fluid movement so kind of roll through it come back feel the stretch in those shoulders and then roll through come forward almost through a cat pose and stretch it out and back and forward Last one Good all right we’re going to press back up into down dog again do whatever feels best for you here you can walk your feet out just feel that stretch and you’re going to bring one leg up i’m starting with my right leg keep those hips nice and square
And bring it through we’re going to do a pigeon pose you can keep your leg at a 90 degree angle if you really want to feel that stretch in the glute or if you want to take it nice and easy just bring the foot in closer to your body
But make sure you’re sitting right over top of that hip you’re feeling the stretch in your hip flexor and come down as far as you can if you can place your forehead on the mat that’s great if you have a yoga block this is where you should use it
Place your forehead on that we’re just gonna hold this here don’t forget about your breath nice big inhales nice big exhales all right and slowly bring yourself back up feel that stretch in the hip flexor and slowly allow yourself to come out of it we’re going to go right back into a down
Dog it’s coming through plank pressing up again you can pedal your feet out here and we’re going to bring our left leg up now keep that hip nice and square and bring the leg through into pigeon pose make sure you’re right over top of that hip
And work your way down and we’re gonna hold here so and slowly bring yourself back up feel that stretch in the hip flexor and slowly bring yourself out of it you can bring your legs in front of you now we’re going to take just a nice and easy forward fold so
Bring your arms up nice deep breath in exhale and forward fold go as far as you can if you have yoga blocks you can use those to help yourself prop yourself up we’re gonna hold here and take some nice deep breaths let that neck go make sure you’re not holding any tension
In your neck and come slightly up have a slight bend in your knees here and i want you to reach your fingertips as far as you can try to bring your face into your knees and just hold here feel the stretch in the top of your neck and your spine
And breathe into a nice deep breath in and out really let that neck go no tension all right and slowly walk yourself back up we’re gonna come down now onto our backs we’re gonna bring our knees in hold here give yourself a nice big hug and you can let one leg drop down
Straight bring the other leg in as close as you can to your chest and we’re going to bring that leg over for a twist you can keep your bottom leg straight or bend it but arms out right directly beside you and you’re looking the opposite way feeling that stretch in that back And slowly bring yourself back to center both knees into your chest and drop the opposite leg now bring that other leg as close as you can into your chest and bring it over for a twist arms out directly beside you trying to push that back shoulder to the ground so
You’re really feeling that twist and slowly bring yourself back to center again give yourself a nice big hug bring your forehead to your knees round up that back and let it go stretch yourself right out fingertips above the head i want you to think that your fingertips are touching
That wall and your toes are touching that wall so really try to stretch your body as long as possible here on the ground nice big stretch stretch stretch stretch and let it go we’re going to do that one more time ready stretch fingertips touching the wall toes touching the wall
And let it go all right bring your knees back into your chest nice big hug you can rock it out here if that feels good on your back and we’re going to roll ourselves up place fingertips on the floor come here for a forward fold with our knees bent you can sway here
You can pedal it out here with your knees and slowly roll up all right i’m gonna do a few more stretches here we’re gonna really focus on our breath now so we’re gonna just take five deep breaths standing up bringing our arms up and one more two more last one deep breath
All right if you have a wall close by you might want to use this to help with your balance but you’re going to bring one leg in to your chest test your balance here hold breathe bring it as close as you can and let it go you’re going to
Bring your leg back for a quad stretch i want you to focus on pressing that hip forward so you’re really feeling that stretch in the quad good all right we’re going to do the other leg now so bring that left leg in to your chest and bring it back for that quad stretch
Press that hip forward really feel that stretch in that quad So good and slowly let it go nice deep breath in come down for a forward fold breathe in for a halfway lift nice flat back send those booties back so you’re feeling that stretch in your hamstring exhale come down again you can walk it out here if that feels good on your hamstrings
Let that neck go and step your feet just about shoulder-width apart here and you’re gonna grab your arms and just sit here and rock for a little while release any tension you have in your jaw and your neck and your Shoulders just sway side to side all right place those hands on the ground walk your feet in a little bit nice deep breath in and exhale roll up all right guys that is it feel free to do a little bit of shavasana you can lay down listen to some nice
Calming music do a little bit of meditation i hope you guys use this time to zone out and tune into yourself it is really important that we take care of not only our physical health but our mental health as well so i hope you guys enjoyed this one
If you’d like to see more stretch routines or yoga please let me know i would love to do that so leave that in the comments down below and i will see you guys very soon bye you
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