Original subtitles

Hey guys, welcome, welcome

welcome. My name is Steven. And today

we go to take it nice and

easy. We're gonna open the body up. We're just

gonna release and let go so we're

gonna do a nice 10 minute stretch. All

right full body stretch here. All right. So if

you was doing our previous workouts working some

legs some upper body. So this is a good

way to just kind of do some recovery after all that

movement after all that exertion of

energy to go away for us to wind down. All

right. So the first thing we're going to do is engage in

the breath here. I want you to sit in

nice comfortable position.

Right sitting up nice and tall.

And I want you to visualize a string pulling

up from the top of your head straighten out

your spine.

And you're sitting up tall and I

want you to take a deep breath in.

Do you nose and deep breath out and you

could place your hands on your knees?

And just relax inhale.

exhale

and when you breathe in

I want you to breathe into your stomach.

Feel your stomach expand and inflate like

a balloon.

and exhale relax

inhale

and exhale relax

All right. We're just gonna open

our eyes We're Gonna Roll the shoulders up

and back a little bit.

And let's do a little bit of opening of our lower back

as well as the hips. So keeping our legs crossed.

All right, and you want to maintain that

straight that good alignment with

your spine. You gotta turn towards your left

leg grab under your left knee take a

deep breath in.

And breathe out lower your upper body

towards your left leg breathe in

breathe out really pull your upper body

towards that left leg feel the stretch

on the right side of your lower back as well

as your hips breathe in.

And breathe out so you might have done the stretch

before here, but we're gonna open up even

more. So again breathe in

and breathe out.

Open up.

And then I want you to slowly roll your spine all

the way up turn towards your right

leg. Grab under your right knee. Make sure

you interlace your fingers as you grab on the

right inhale lift your chest and exhale fold

over.

Feel that stretch on the left side of your

lower back breathe in.

Breathe out.

Breathe in and breathe out.

Open up and roll your spine all the

way up. I want you to lift your arms up shoulders height take

a deep inhale. And you're gonna exhale lead

with your chest as you fold forward.

and breathe in

and breathe out fold as

deep as you can inhale exhale fold

a little bit deeper.

inhale

exhale

and again breathe in

and breathe out.

Very good slowly roll your spine all the

way up and let's straighten out. The

legs The Shake It Out

We're gonna do a little bit of opening of our hamstrings and

hips.

All right. I want you to wiggle your toes.

And I want you to move your feet in a nice circular motion to open

up in your ankles to mobilizing your

ankles here.

And then we'll bring our legs a little bit closer together. You

could take your right foot bring it

on the inside of your left leg. So

you left leg is out in front. Make sure the left

leg is not off to the side but right in front

of your body here you go to inhale lift your arms

up shoulders height and then you go to Exhale lead with

your chest and fold forward reach towards

your foot. If you can't reach your

foot you can reach for the calf muscles. Also

if you need a little extra props, you

can use a towel to wrap around your

left foot here to fold over.

So you're holding on here you go to breathe in.

And breathe out fold over.

And I want you to really flex your left eye.

So you could straighten out the legs breathe in.

And breathe out fold a little bit deeper.

And breathe in breathe out fold as much as you

can.

And slowly roll your spine all the way up. You're

gonna straighten out your right leg.

You gotta bring your left foot on the inside of your

right?

Make sure the right foot is pointing up and your right

leg is right in front of your body here

alright, and not off to the side inhale lift

your arms up shoulders height.

and exhale fold forward

breathe in

breathe out.

Make sure you flex your right thigh breathe in.

Breathe out.

And again breathe in and breathe out.

Open up your lower back as well

as your hamstrings.

inhale exhale

And slowly roll your spine all the way up straighten

out your left leg sitting up

nice and tall.

Inhale lift your arms up shoulders height.

and then exhale reach forward towards your

toes maybe grab onto your big toes

with your

index and your middle finger and you go to

breathe in lift the chest and then

exhale fold forward.

inhale

exhale and I want you to squeeze your

thighs to feel that stretch and your hamstrings

inhale.

and exhale

one more time breathe in

and breathe out.

Beautiful slowly roll your

spine all the way up next. We're gonna do a spinal

twist.

So we're gonna Bend our left knee.

you want to bring the left heel towards your

Glutes your right leg is out in front. You'll

take your right arm wrap it around.

Your left knee bring the left knee towards the

right side of your chest as you're pulling in.

And I want you to extend your left arm up and bring the left hand

down to the floor behind your back breathe in

lift your chest and breathe out twist towards.

your left leg

breathe in

Breathe Out twists

breathe in

and breathe out to us.

Nice and release straighten out

your left leg and we're gonna go

to the other side right knee into the chest.

Left leg out in front take your

left arm wrap it around your right

leg. Right knee comes towards the

left side of your chest lift the right arm

up exhale bring the right hand down behind your

back breathe in lift your chest exhale twists.

Breathe then exhale twist.

breathe in exhale twist

very good and release straighten out

your legs shake it out. Next we're gonna go into

a butterfly. So we're gonna

bring the soles of the feet together.

right

and

Once we bring the souls of the feet together bring your heels

close towards your pelvic.

Your hands are gonna grab onto your feet and

you go to Flap those wings which are your legs

in this case. All right, and you

should feel the stretch in your inner thighs.

You're breathing in.

And breathe out.

And again breathe in and breathe out

and then we go to hold our legs

steady. Try to get those legs nice and wide you

got it inhale lift your chest and exhale fold elbows

out to the side bringing your

elbows towards the mat breathe in.

And breathe out fold.

breathe in

breathe out.

and breathe in

and breathe out inhale.

Exhale slowly roll your back all the

way up sitting up nice and tall.

Take a deep breath in.

And deep breath out straighten out

your legs shake it out.

And we go to cross the legs.

Just nice normal cross-legged position.

And we're just gonna slowly close things off

by just stretching out the back of the shoulders.

You should feel that in the back of your shoulders right

in the scapula area. All right,

you're pulling in with your left hand bringing that

right on the cross breathe in.

And breathe out.

And we go to release left arm across your chest pull in

with your right breathe in breathe out.

breathe in

breathe out.

And let's bring the right arm over the head you're placing

your hands at the top of your

back. Take your left hand grab onto

your right elbow pull down or

press down your breathing in.

Breathe out.

and again breathe in

breathe out.

and release

take your left hand.

Bring it right to the top of your back or behind

your neck. Take your right hand and press

down onto your left elbow feel the

stretch and your tricep breathe in.

without

breathe in

and breathe out.

and release

and you gotta take a deep inhale lift the arms up over your

head.

Exhale load the arms down. Let's do that two more

times inhale.

exhale

and big breath in

and exhale let it out.

Hope you feel nice and loose. Hope you feel open and all

stretched out here. I hope

you enjoyed your full body stretch today.

see