FULL BODY STRETCH & COOL DOWN ROUTINE (follow along)~Janekate fitness

FULL BODY STRETCH & COOL DOWN ROUTINE (follow along)~Janekate fitness


hey lovelies how are you doing so today
we’re doing a whole body stretch which is important to maintain a certain level
of motion in the joint flexibility and release tension in the muscles starting
with a neck warmup sit upright with your back straight
slowly tilt your head to the right and to the left shoulder warm up your
fingertips on your shoulders and your elbows out to the side rotating forward
and back the cat pose strengthens the lower back muscles gives
the spine and abdominal organs a gentle massage inhale and exhale lowering the
tailbone and raising the abdomen the cat balance while on Fours inhale and
raise your right arm while tightening the abdominal muscles keep your arm in line
with the body exhale to lower the arm and repeat on the other side wide angle
sitting forward bend go as wide as you can but not beyond your flexibility draw
your body forward and relax and feel the stretch in the back head to knee stretch your body towards
the right and stretch those muscles laid your back here and release that tension
and do it on the other left side seated forward bend, sit with your leg
straight out in front of you on an out breath bend forward keep your back
straight and extending your arm exhaling bend further towards to stretch the
spine bend your elbows so that they help you with a forward movement be sure to
keep your legs straight and maintain the grip on your toes sitting forward
stretch when you need to come your mind this is a great go to asana it stretches
the hamstrings and spine as well as massaging the abdominal organs on the
outward brave bring your arms to rest on your right leg bending from the waist
inhale stretching through the spine breathing slowly as you sit back up and
repeat on the other side Sun Salutation start with the Mountain
Pose as you breathe out bring your hands up in a prayer position inhale deeply
raising your arms palms forward and Bend back from the waist pushing out your
hips and keeping the leg straight wide leg forward bend go as wide as you can
stretch and open up those hips going beyond and feel the stretch in your hips bring your arms backward to stretch your
triceps and feel the gentle stretch triangle exhale to bring your left and
down to rest on or behind your left leg depending on your comfort and extend
your right arm straight up hold the pose for several several breath reverse the
movement to release and repeat on the other side easy pose this posture is good for
stress relief since it helps release the tension in hips legs and lower back
additionally it opens the hips and improves situation getting into the pigeon pose this pose stretches the hip flexors opens the glutes stimulates the abdominal
organs and aids in digestion it is the king of hip openers relax and feel the
gentle stretch remember to breathe in and out other side warrior lunge this posture help
strengthen the mind as well as the body keep the lower body firmly grounded
while allowing the upper body freedom to move with control and purpose lunge twist improves the flexibility of
the spine and opens up the chest on and out breath push the left hand into the
mat then lift the right arm up point at the ceiling look at the raised hand get into your downward dog and repeat
the whole process on the other side extended lunge helps to tone and
strengthen your legs improve lunge capacity and stimulates the organs in
the Obnomen if you want a little extra stretch in the hamstring and lower back
try this more difficult variation Cobra requires you to lift the upper
body calling up and back like a Cobra by holding the posture you tone and
strengthen the mass of the back and abdomen it also increases flexibility of
your spine and helps relieve tension behold about this works the back muscles
releasing the stress in your muscles if you have pain it releases pain you can
swing back and forth to improve flexibility and more stretch happy dog
or happy puppy and child pause they offer use for counter stretch to the
backward bends and hope normalize the saturation the child pose can be used
either to prepare for or recover from the other poses get into the hero pose
open up your hips and increase flexibility in your legs and thighs the backbend is for more flexibility in
the back releasing tension and stress in your back come out of your back bend gently meant
to hurt yourself complete relaxation simply relax lie down on your back with
your legs straight and relax your arms it allows the body that time to observe
all the good Masson mind work that has been done during your practising time the is if float wrists or have spinal
twist this exercise is ideal for relieving tension which it does through
stretching and relaxing the spine and legs the twisting motion across that
torso also helps with detoxification of abdominal organs at the end of your
relaxation bend your knees and roll to one side rest a while then use the hands
to push the upper body of the floor into a kneeling position or easy pose which
ever we are done thank you for stretching out with me…hahahahaha