Original subtitles

Hello everybody.

My name is Sabrih and this is a 15 minute inflight full body stretch.

Here we go. All right,

so you're gonna start by interlacing your fingertips in front of you and then

rounding the spine. I know it might be a little tight,

so you can always keep your elbows bent if there's something in front of you,

like somebody else's chair. And then bring your arms all the way up.

And we're gonna do that a few more times. Breathe in, round the spine,

press those pumps forward.

Chin in towards your chest and breathe out. Rise the hearts.

And two more. Breathe in then

and breathe out.

Really think of bringing the biceps all the way up. One more like that.

Inhale and exhale. Good.

And then just release your hands right back on top of your thighs.

We're gonna do some shoulder rolls and some shoulder rises.

Let's start with the shoulder rises.

So you're gonna bring your shoulders all the way up,

like you're squeezing them up towards your ears. And then exhale,

just relax them down your back. So really think of squeezing, squeezing,

squeezing, and exhale. Relax and breathe in

and breathe out. And it activates those shoulder blades.

Breathe in and breathe out. Now shoulder rolls,

drawing the shoulders forward, up and back.

Forward up and back. Good.

Continue those all on your own and you should feel very soothing,

especially if you've already been in a long flight and your body starts starting

to feel a little tense or tight.

This is a great way to alleviate some of that. Okay.

Incredible. From here. Um,

you can bring your hands on your head if you want,

but you're gonna basically open up slightly.

If you can't bring your elbows all the way open like this,

you can just bring them in towards yourself and you're just gonna go up and down

with your neck.

So going down and using your hands and then going up.

Preferably, if you can open your elbows, you can open the heart up all the way.

If not, keep your elbows in and think of rising the chest. Good. Keep going.

Breathe in. And breathe out.

And breathe in

and breathe out. Amazing.

You can go ahead and release down from here,

you're gonna take the top of your head with your left hand and place your left

ear to your left shoulder.

Mm-hmm.

And for an additional stretch,

you can take this right arm and place it on your low back, facing out.

Good. And hold here. Breathe in

And

Breathe

Out.

Excellent. Breathe in and breathe out.

Now take your gaze and bring it to your left knee.

So you're gonna slide your left palm towards your left knee and stretch the

back right corner of your neck and take a big breath in there

and a big breath out.

Excellent. And release the head.

And you're just gonna take that to the other side.

So right hand is placed on top of your head.

Right ear travels to right shoulder, and then your left hand. This is optional.

You can please sit behind your low back facing out like you're high,

fiving your back seat. Good. And hold here for two breaths.

Inhale and exhale.

And breathe in. And breathe

Out.

Now glide your palm towards the back of your head and look down at your right

knee and stretch the back left corner of your

neck.

Especially in flights if you fall asleep or if you're reading a

book and your neck is in one position for a long period of time,

this will should feel great to alleviate any tension there

accidentally. Go ahead and release that down for me.

You're just gonna place your hands back on top of your thighs.

You're gonna look over your right shoulder

and look over your left shoulder. Good. We're gonna do this five times.

Really relax your shoulders and stretch from side to

side. Amazing.

Let's do one more altogether. Stretch

and stretch. Good.

Continuing in the head and neck rotations. You're gonna take half circles here.

So draw your chin toward your chest.

And now as if you were taking a half moon,

two towards your left ear,

you're drawing the half moon to the opposite side. Okay.

And these are just called half circles because they're only going to the front

and the side of your body. Good.

That way we're taking it nice and easy on the neck and shoulders. Once again,

especially if you're in flight right now and doing these,

you wanna be really mindful. Amazing job.

On this next one, I invite you to go ahead and take that into a full rotation.

As much as you can.

Relax your shoulders and keep your spine straight. Good.

And sometimes the slower you do these, the better they feel.

So I invite you not to rush these in any way, shape, or

Form.

Amazing. Let's take one more on this side. You're doing great so far.

And then bring your chin back and towards your chest and take those in the

opposite direction.

You might even feel your neck crack once or twice,

Letting

Go of any tension held there.

If there's also a space that your neck just wants to hang out in a

space where there's a little more tightness,

you can also just let your head hang as well for a few seconds.

Excellent. Come back to center. Amazing.

From here we're gonna do what we call shoulder cars. Um,

if you're able to place your hands long in front of you,

you're gonna place your hands long in front of you. If not,

you are actually going to place your arms at a 90 degree angle as such. Okay.

So I'll do both variations for you.

You're gonna draw your shoulders up towards your ears and then exhale,

roll them down your back.

Now I'm just gonna switch to a side of view so you can see it a little better.

Ringing those shoulder blades up and back,

really rotating them up and back.

This is an extremely important that you take the full mobility of your shoulder

blades. Good. Keep going. I'm gonna do this variation as well so you can see it.

And then you're gonna feel your elbows move and that's okay.

Keep your hands facing one another. Mm-hmm.

Let's do one more. Amazing.

Let your hands relax just for a second,

and then you're gonna draw your right hand up,

place it on your shoulder plates.

Take your left hand and you're gonna take this stretch as you draw the shoulder

blade in between Your hands. Good.

And open up the chest here. Breathe in

And breathe out. Okay. And then

Bring both hands up and switch sides. So hopefully,

especially if you, you're already in flight right now,

you should be able to extend your arms long up towards the sky.

Everywhere else is gonna be a little bit trickier,

so I'll keep that in mind for you today. Okay. Breathe in

and breathe out. Amazing. From here,

we're just gonna do some twists.

So you're gonna twist over to your right now your left palm is gonna go on your

right knee. Your right palm can go right next to your seat. Okay.

And twist over to your right and we're gonna take these moving.

So take it to the other side and loop. Bring your gaze with you.

So look beyond your left shoulder. Excellent. A few more times.

Hop and over keeping the spine mobile.

Breathe in and breathe out.

Go.

Take this last one to the left with me. Amazing job.

Come back to center. You can shake it out if you need to.

We're gonna do what we call here, roll down.

So think of leading with the chin all the way down.

You're gonna draw your chin and towards your chest,

roll down through the cervical spine all the way to your legs.

Come down. When you get to your knees, you can shake your head no.

And then round all the way back up one vertebrae at a time and gauge the corn.

And the head comes up last. Good. We're gonna do four more like that.

So come with me.

These are incredibly juicy for the spine.

As you allow the spine to release, relax the weight of the head,

shake it out, and come all the way back up.

And here you can relax your hands if you'd like.

Or you can also just let them glide on your legs as you roll down. Okay.

There's no right or wrong way, it's just breath and movement.

Good. Round. Back up. We have two more.

And release it down

and come back up. Good.

Last one to release.

And you can go ahead and stay here from here. If possible,

if you can straighten the legs a little bit, this would be great.

So you could take a full forward fold. Now if that's not possible,

you can straighten your legs until you can.

So maybe just extending them a little bit longer and then stretching

forward and down. Believe it or not, this is the same stretch with the legs.

Ben,

you can place your palms on the backs of the shins or the ankles and then relax

the head here. Good.

We're gonna be here for about 15 seconds to just breathe with me.

Good.

Last one.

Bring your legs in first and roll all the way back up.

So there's up and back. Nice job. All right.

We're gonna take a seated all four.

So you're gonna cross your right ankle over your left knee.

Really turn out this leg. All right.

From here you can have your hands on the sides of your seat.

You might already feel the stretch. Now if you don't feel it yet,

you can also just rock your torso a few inches forward and

you're gonna feel it a lot more.

Another option is to place your left hand on your right foot and your right hand

on your knee. And hang here.

Now I do invite you to do this with your spine straight.

So try not to round the spine or relax the head too much.

Really elongate through the lumbar spine all the way to the crown of the head

and stretch it out. Breathe in

And

Breathe out.

Excellent job. Let's stick the other side across your left ankle,

over your right knee. Turn out the leg. I like giving him lice.

A nice big flex through the foot.

It actually really helps to protect your knee joints. Okay,

once you feel comfortable there,

you can place your right hand on your foot or on your ankle,

whichever you prefer,

your left hand on that knee to encourage the turnout and slowly

rock forward and down and go.

Only go until your ability to stretch. Right?

So you don't wanna over push yourself. You're in a flight.

You actually want a little more stretches that calm down your nervous system.

So just think of breathing and relaxing.

If you have to picture yourself in Hawaii on the beach right now,

that works too, cuz you're probably going somewhere great.

So think of your destination. Take a nice deep breath in

and a deep breath out. Amazing.

Come on, back up. You're doing great so far, everybody. All right.

From here we're gonna just draw one leg in towards our chest. All right,

so you're gonna grab your shin with and bring the knee in.

And then if you'd like, you can also roll out your ankle a few times here.

Just making sure that hip joint feels nice and lubricated,

feels nice and stretched.

This will also bring better and more circulation back to your low body

Actually. And go ahead and release that for me. You're doing great.

Bring this back in opposite leg and you can roll out the ankle a few times.

Amazing. From there, reach that down.

We're gonna end with a few cat and cows and a gentle twist. So if you can,

you can bring your hands on your head and do your cat and cows this way. Now,

if somebody is seated next to you and it's a little too close,

you can also just do your cat and cows with your hands on your chair next to

you. So open up the chest for me and then exhale round the chin and release.

Tuck in the table. Good. Breathe in, open up the hearts.

Exhale round and release. And breathe and rise.

Exhale, round and release. Amazing.

Come back up and just like we did at the beginning of class,

take a nice big stretch over to your right.

Look beyond your right shoulder blade

and come back to center. Align the spine.

Really reach it up and go to the opposite side.

Amazing. Give yourself a nice warm hug. Have a great flight everybody.

My name is Sabrih. Thank you for joining me for a 15 minute in flight stretch.

I'll see you next time.