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(lively acoustic strumming)
- Hi, welcome to GymRa, my name is Laura,
and today we're gonna do a nice,
easy, relaxing, restorative stretch.
So, start on your backs.
Lay it on down.
(lively, calming music)
Let the back of your head get heavy so your neck is relaxed.
Cross your right ankle over your left thigh.
And then from here, take your arms out like a T.
Keep the back of the shoulders down,
and lower your knees to the right and to the left,
just giving it a nice, easy rock side to side.
Little twisting action.
Try and keep those shoulders still,
so that the action is happening from the navel down.
Next time you come through center,
hold it right here through center.
Hold on to the back of your left thigh
and hug those knees in towards your chest,
and try and get the back of the head heavy,
shoulders are relaxed, right?
So if you're kinda curling up,
and you're finding this to be difficult to hold
on to the legs, just maybe put a towel
or a blanket or something underneath your head.
And then just take one more deep breath.
Alright, slowly release.
Let the left foot come down.
Then uncross the leg.
Left ankle over right thigh.
Take the arms out like a T, keep those shoulders heavy,
and just shimmy the hips right and left.
So the right hip lifts, and the left hip lifts.
Just getting a little twisting action through the spine.
Nice little hip opening.
This should just feel pretty good.
(lively, calming music)
And then the next time you come
through center, hold it there.
Hold on to the right thigh this time.
Hug the knees in.
Once again, head is heavy, neck is relaxed.
Any of that stress, that tension that you're holding
onto from the day, from the week,
anything that's going on, you just exhale and let it go.
(lively, calming music)
Maybe holding on to the shin if you did on the first side.
And just start to focus on taking deeper breaths.
So the breath is really important.
If you're holding your breath or taking short breaths,
right, your body's getting the signal
that it's not safe and it needs to tighten up
and stress out, so if we can just take deeper breaths,
you'll find a nice, deep stretch,
and your body'll start to relax more.
Lower your right foot, uncross the leg.
Hug your right knee back in to your chest.
Now watch this little trick,
'cause it's a game changer for this twist.
Instead of just lowering the knee right across
from this position, scoot your butt over
to the right a little bit, so towards the bent knee,
and come on to your outer left hip.
From there, straighten your leg and now
take the knee across for the twist.
So I'm looking for a straighter line
instead of having the body be at a diagonal.
Once again, back of the head heavy.
With your exhales, you're getting the shoulders heavier,
and you can even just close your eyes.
(lively, calming acoustic music)
And I challenge you to maybe even try and do this video
without looking at your phone or Facebook.
Just tuning in to your body, to your breath.
Alright, come on all the way back up through center
and scoot that butt through center.
Switch, hug that left knee and give it a squeeze,
maybe get a little glut stretch on the left side.
Now once again, left arm out to the left.
Do that little butt scoot over to the bent knee side,
left knee side, straighten right leg,
and take it across.
(lively, calming acoustic music)
See if you can make the exhales a little bit longer.
So I compare it to a glass of your favorite beverage.
Right, so if you want a full refill
of your favorite coffee or water or something on ice,
whatever you like, you gotta finish
and empty out the glass first.
It's the same with the breath.
Right, so if you empty out and let all the breath move out,
and get a nice, full exhale.
Naturally you'll get a nice, big refill, nice big inhale.
Come on all the way back through center.
One more on your back.
Bring the right knee in towards your chest.
Hold on behind the right leg.
Right, and if this isn't available,
you can use a strap or a towel, or a t-shirt or something,
and hook it around the bottom of your right foot.
Otherwise, just straighten your right leg
as much as is available for you.
Once again, maybe the shoulders might curl up
and the neck might get all off.
See if you can relax the shoulders down
even if it means bending your knee a little bit, right.
Energize the leg.
And what you're gonna do is you're gonna pull the leg in,
and at the same time, press your leg into your hands.
Create a little resistance there.
You might stay with the left knee bent
or last few breaths, straighten your left leg.
Shoulders relaxed.
Give me those nice, long exhales.
(lively, calming acoustic music)
Alright, bend the knee.
Lower it down, and switch.
Hold on behind the left thigh.
Re-soften through the upper body,
and work towards straight legs.
We're working towards a straight leg,
it does not have to be perfectly straight.
And again, press your leg into your hands,
and pull the leg back towards you at the same time.
And maybe straighten the right leg
if you did on the first side.
Let the back of your hips be heavy.
Right, so if your knee is bent and your butt's curling
off the ground, see if you can get
the back of the hips heavy.
Once again, even if you have to bend the knee,
getting a nice, long spine.
(lively, calming music)
Alright, bend the knee, lower it down.
Roll onto your side, and come on all the way
up to all fours, and from all fours,
we're gonna work Lizard, which is a great stretch
for your quadriceps, your hip flexors.
So step your right foot outside your right hand.
Now some of us are just gonna stay right here,
and this is gonna be plenty, okay?
If it's available, you can come onto your elbows
or you can prop yourself up on a block
or something like that.
If when you do that, your back rounds like this, right,
then you may as well just stay up with a nice, long spine.
You got about 30 more seconds.
Breathe into the left hip.
Some of us are gonna feel it in the hip.
Some of us are gonna feel it in the inner thigh,
and then some of us'll feel it through the top
of the back leg.
(lively, calming music)
And once again, if you take those deeper breaths,
your body's gonna get the message that it's safe,
and that it's okay, and it can open and relax and stretch.
Come on back up on to your hands.
Push back to all fours, and we'll just switch.
Bring the other foot forward outside the hand.
And what I find interesting is not to maybe go
into the deepest version of the stretch right away.
Right, you noticed I stayed on my hands for a little bit?
So once again, your body, if you go right into
a really deep stretch, your body might tighten up,
'cause it starts to freak out.
Right, so it's gonna protect itself.
So if you stay, kind of pulling back a little bit,
and breathe, your body's like, "Oh, okay, I'm safe.
"I can open up a little bit more."
And maybe or maybe not, you come onto the forearms.
Maybe it's not today.
Maybe it's not next month, it might be in a couple years.
It's okay, just breathing and practicing patience.
(laughing)
I know that's hard for me.
(lively, calming music)
Final few breaths here and once again,
see if you can take kind of that rounding out of your back
that we do all day at our desks and driving,
and gently drawing the chest forward and find some length.
(lively, calming music)
Press yourself back up onto your hands,
and just stay right here.
We're actually gonna transition
into our next pose from here.
Curl your back toes under, lift the knee.
Crawl your hands towards the center,
and the outer edges of your feet are gonna be parallel.
Now you may absolutely bend your knees
or you can work with straight legs, either way,
and we are just gonna hang for one minute, okay?
Now if you're feeling really stuck,
like if you're up here and you can't go anywhere,
one thing is you could bring your feet
a little further apart.
And that could give you a little more movement.
As long as it's okay and you don't feel
like you're gonna fall.
Or you could place your hands on blocks,
and then the last thing you might wanna try doing
is if you're feeling stuck,
is just bending the knees a little bit,
'cause I want your neck to be pretty relaxed.
The head's just hanging.
It's really nice to get yourself upside down sometimes,
especially if you're feeling tired in the middle of the day.
Just find somewhere, a back closet in your office
and just hang for a minute.
(lively, calming music)
Final two full exhales.
(lively, calming music)
Alright, and then crawl yourself back towards that foot.
Step it back.
Okay, this is everyone's favorite,
and it's called Happy Frog, so embody your inner happy frog.
(laughing)
Alright, so on your knees, you might want to pad up
your knees with a towel or blankets or something.
Crawl your hands out far enough
that your shoulders are over your wrists,
and your hips are in line with your knees.
It's not Child's pose,
it's a little different than Child's pose.
Okay, now my ankles are right behind my knees,
so once again, my feet aren't all the way together.
My feet are wide apart, okay?
Flexed ankles.
Now you can stay here.
If you want a deeper stretch, you crawl, crawl,
crawl those knees apart.
I know you're gonna do this at all your parties,
it's a great party trick for your friends, Happy Frog,
and you may or may not come down on to your elbows.
So this is a great stretch for the inner thighs,
this is a hard area to hit,
and I know you might feel like I'm torturing you right now,
and it's anything but a happy frog.
(laughing)
Just do your best to breathe through it.
And again, if it's too much, just bring the knees
a little closer together.
Re-check in, are your hips in line with your knees,
and not really far forward or too far back?
And then my ankles are right behind the knees.
And once again, I'm trying not to round my back.
I'm trying to find that nice long spine.
(lively, calming music) (deep breathing)
Take those good, long breaths.
Okay, eight more seconds, I promise.
(laughing)
(lively, calming music)
Alright, come on out on to your hands,
carefully crawl those knees all the way back together.
Thank goodness, right?
And then come on to your stomach.
So stretching the front of the thighs,
the quads, the hip flexors get really tight,
once again from sitting all day long
and if you're a runner or you do a lot of cycling,
the front of the thighs get super tight.
So I'm just gonna bend my right knee,
reach back and find the foot.
Then rest my head down on the forearm.
And what might happen is this hip wants to lift.
Right, so see if you can even out the weight
between the right and left hip, and let the neck relax.
Press your hips gently into the ground.
If you want a little more, you can prop yourself
up on to your forearm, shoulder over elbow.
Make sure you can breathe and that you're not
pushing into your low back.
I actually want you drawing out of your low back.
Last few breaths, you might gently hold the foot
towards your outer hip.
You can even switch the grip to do that.
Slowly release the back leg, and we'll switch.
So bend the other knee in, reach back,
same hand to same foot.
Once again, option one would just be
to rest your forehead down.
If you're doing this after a hard workout
or a really long day, this might be perfect
to stay here, evening out the weight between your hips.
Next option would be to come up on to the forearm.
Shoulder stacked over your elbow.
And once again, I don't wanna push into my low back.
Alright, I want to pull out of the low back
so my spine is long and happy.
Okay, final option will be to stay wherever you are,
and appreciate what you got,
or gently pull the foot towards the outer hip.
We don't want to cross it over.
I want you pulling towards the outer hip.
(soft music)
Okay, good work.
Slowly release.
One of my favorite stretches,
I don't think I've met anyone who doesn't like this one.
So, you lay onto your stomach.
Stretch your right arm straight out to the right
in line with your shoulder.
Look towards the bent elbow over here.
Right, so my right cheek is on the ground,
and my right arm is extended out.
Slowly you'll roll on to your right side.
Okay, so this is a stretch for the shoulder, the pecks,
the front of the shoulder.
Now if this is too much, you've got shoulder stuff going on,
I call this the snuggling variation.
You'll bring the top knee on the ground in front of you.
Little more gentle.
If you want a little bit more,
you can stay here or you bend the top knee
and put the foot on the ground behind you.
I want your head down and the neck relaxed,
so once again if that's not available,
you find a blanket and put that underneath your head.
(soft electronic music)
Remember I need those nice, full exhales,
so you empty that glass out completely
so you can get a nice, big, fresh refill.
Come on back through center and we're just gonna switch.
Left arm out to the left.
Right hand by your chest.
Put your left cheek on the ground.
Slowly, carefully roll onto your side.
Okay, so you got the snuggle variation
with the top knee down.
Or stack the feet, only if it's okay with your shoulders,
right, we don't wanna injure ourselves here.
You'll place the right foot on the ground behind you.
(lively, calming music)
Once again, see if you can let that neck relax a little bit.
You might even get a stretch through the side of your neck.
You might even be feeling something through the hips here.
(deep breathing)
So especially if you sit at a desk all day,
or you're driving a lot, on your phone,
if you're a human being,
this is a really good one to do.
Slowly come on all the way back through center.
Go nice and slow and careful with it.
Place your hands by your side.
Final one here, right side and left side, it's Pigeon,
and it's one of my favorites for the hips, right,
those hips get so tight.
So, from all fours, slide your right knee forward
towards your right wrist.
Okay, and then I shimmy, shimmy, shimmy that foot forward.
So now my shin's at an angle.
Slowly, go slow, slide that left knee, leg back, okay?
So I don't want to be feeling the stretch through my knee.
I want it in my hips and in my outer thigh.
Now we can stay here, go slow, remember.
Maybe come on to the elbows.
Once again, I'm trying to keep that nice long spine
instead of really curling away, right?
I want to lengthen.
And once again, if you just kind of ease into it,
your body's getting that message, it's safe, it's okay,
that it can start to open up.
Final few breaths if you want to crawl the hands out
and even bring your chest down, forehead down.
(lively, calming music)
Alright, come on back.
Now be very careful with your exit.
I don't want you to hurt your knee.
So curl your back toe under.
Push down.
Now you can round your back a little bit,
and just slowly come back.
Second side, left knee forward.
Shimmy, shimmy, shimmy, and you can use
your hand to pull it, that foot,
so the shin's at an angle.
Slide your right foot back, and just go slow with it, right?
And kinda actually feel what's happening
instead of just wanting to jam yourself into a position.
(lively, calming music)
So you can stay here.
Maybe come onto the elbows.
So if you don't feel much of a stretch,
you bring this foot further forward.
If you're feeling too much,
you bring the front foot further back.
So you just gotta adjust.
And as you do this video over and over again,
you'll start to learn where to put your body
and your limitations, and where you're gonna
get the best stretch through the hip.
Final few breaths.
Maybe crawl the hands out,
and once again, let the chest and the belly
ease on down, forehead to the ground,
maybe or maybe not.
(lively, calming music)
Careful with the exit.
Push down to lift up and slide it back, Child's pose.
Feet together, knees apart.
Sit your hips back any amount,
and forehead to the ground.
And I will see you next time.
Namaste.
(lively acoustic strumming)
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