Yoga Flow For Flexibility | Full Body Stretch | 21 Minutes

Yoga Flow For Flexibility | Full Body Stretch | 21 Minutes


hi everyone welcome to rachel Pichler
yoga my name is Rachel today we’re gonna do a nice yoga flow for flexibility so
find just a little bit of space to move let’s get started and just remember to
subscribe to my channel if you haven’t already all right you guys we’re gonna start in
child’s pose today so you can come all the way over onto the knees bringing
them out nice and wide and your big toes can come together we’re gonna rest our
forehead down onto the mat if you would like to use a pillow you could also use
a pillow you’re just reaching your arms above your head
letting your forearm just rest on the mat even your elbows and just taking a
few breaths here just to start to settle in to slow things down and closing the
eyes if you haven’t already and just breathe in any way that feels good bringing a little bit more softness into
your hips and your legs your ankles just stay here for a few more breath just
feel the air coming into your body and coming back out take one more nice big inhale and exhale
I’m slowly starting to lift your forehead off of the mat you can come up
onto your hands spread the fingers nice and wide and then just slide your hips
in so they’re underneath it slide your knees in so that they’re underneath your
hips as you inhale start to drop your belly towards the mat or the ground and
lift your chest on your chest forward and lift the chin at the same time as
you exhale round through the spine push into the palms and try and round through
the upper back and the entire spine and drawing the chin towards your collarbone
with an inhale drop the belly again lifting the heart and the chin and
exhale as you around gently pull your belly button in here draw that chin
towards the collarbone and then with an inhale drop the belly one last time and
exhale rounding through the spine as you inhale come back to a nice flat back
we’re gonna tuck the toes under and lift up into downward facing dog so check
that your fingers are still spread nice and wide keep your feet about hip width
apart and then if you want to take your dog for a little walk you can bend one
knee and straighten ah there you can get those hips moving side to side and just
start to warm up a little bit here damn are facing dog awesome guys stay for
another breath and your down dog and then using an inhale look between your
hands as you exhale walk your feet all the way to the top of your mat your feet
can be together or hip width apart but bend the knees let the head be heavy
arms can dangle towards the floor you could hang on to your elbows and then
maybe take the hips and rock them side to side let’s stay
another breath here you can start to release your hands back towards the mat
if you have your elbows inhale exhale now you see guys take an inhale and
start to lift your chest your upper body but halfway up really lengthening
through the spine keep your hands on your shins to start and bend the knees
so I want you to think about sticking your butt out creating some length
through the hamstrings and going going for a nice long spine so lifting the
chest up just a little bit more if you’ve got a mirror something you can
actually look at maybe take a look and see how flat is my back really let’s
take one more inhale exhale fold back down plant your hands and take your left
foot stepping it to the back of your mat lower your knee down and then take an
inhale reaching up even looking up Crescent lunge
sinking into those hips take another inhale and exhale dropping your hands
down take your front foot bring it to the back of the mat down dog feet are
gonna come together inhale your left foot up as you exhale we’re gonna send
that foot to the top of the mat finding a lunge again lower your back knee and
inhale starting to reach your arms up if you want it but sink into those hips get
that nice hip opener take one more inhale and exhale let’s lower the hands
down inhale look forward if you can and exhale bring your back foot to the top
of your mat inhale lifting halfway and how flat can you make your back here
exhale fold inhale halfway lift again one more time exhale plant your hands
take your right foot step it back lower your knee and inhale as you reach up a
few breath here sinking into the hips start to relax through the shoulders but
wake up the fingertips if you can spread the fingertips wide spread the
fingertips wide one more inhale exhale drop your hands down take your front
foot step it back into down-dog feet are
gonna come together inhale your right foot up and exhale it send it through
one last lunge lower the knee down inhale reach on up sink into those hips
just breathe wherever you are warming up the body let’s see one more inhale and
exhale drop the hands inhale to look forward exhale bring your back foot to
the top we’re gonna inhale for a half lift and your hands can always find your
shins exhale fold three times here so two more inhale halfway exhale two full
last one inhale halfway lift remember to stick your butt out get
those hamstrings and exhale fold plant the hands and step all the way back into
downward facing dog awesome you guys with an inhale lift your right foot back
up and exhale bring that foot forwards to the top of your mat we’re gonna drop
our back heel down so start to bend into that front knee lower your back heel to
the mat and then we’re gonna lift all the way up into warrior two
so bellybutton shining to the left side of the room sinking into that front knee
don’t worry about your arms you can reach them out if you want but I want
you to think more about getting into the hips here so sink into that front knee
as low as you can go until you feel nice opening through the hips and then if you
want it and you haven’t already added your arms you can add your arms awesome
you guys breathing wherever you are one more breath here and use an exhale
cartwheel your hands down step your front foot all the way back into down
dog feet are coming together inhale the left foot up exhale it send it through
dropping the back heel down sink into that front knee and then
use an inhale to lift yourself all the way up turn the upper body to completely
face the right side and then sinking into that front knee nice you guys wore
your two legs or your two but try to go a little bit further into the hips and
you can add your arms if you want it just an option but think about more
getting into those hips here breathe one more inhale and exhale take your hands
to the mat step back into downward facing dog awesome you guys take another
inhale and exhale lower your knees all the way down to the mat alright we’re
going to stand on our knees here standing on the knees we’re gonna bring
the hands to the low back or the hips wherever you can get those hands and
then you’re just gonna push the hips forward here as you push the hips floor
think about lifting your chest towards the ceiling so growing a little taller
through the upper body taking your elbows and think about drawing them
together behind you and you’re just gonna pull the shoulders back a little
bit more and lift the chin away from the collar bone camel pose draw your
bellybutton back towards your spine here use some core strength to help hold
yourself up here breathe wherever you’re at awesome you guys use a big inhale
lift yourself up take a seat on your heels keep your spine nice and long but
place your hands on your lap and roll your shoulders all the way back and down
we’re just gonna take our right arm and bring it behind our back if you can
interlace the fingers on the side of your body you can but just bring your
right arm behind you and then you’re gonna let your head fall to the left
creating some length through the neck a little stretching the shoulder perhaps
and then just take this time to slow your breath down
now you guys you can start to release bringing that ride arm back in front
left arms gonna come behind this time so all the way behind the low back as much
as you can and then let your head fall to the right side it’s a nice stretch
for the neck awesome you guys slowly releasing bringing your hands back in
front if you want to do a little wiggle do a little wiggle and we’re gonna bring
our hands all the way down tucking the toes under lift on up into your downward
facing dog nice you guys so walking your feet together again inhale your right
foot up into the air exhale let’s send it through lowering your back knee onto
the mat and we’re going to lift the chest up again so sink into those hips I
want you to feel the hip stretch and then we’re gonna add some arms so you
can reach your arms out to the sides and then bring the right arm over top of the
left maybe you’re just hanging on to your
shoulders you’ve wound your arms together maybe you want to come into a
full Eagle arm by bringing the palms together and lifting the elbows up as
you drop the shoulders but sinking into the hips we’re getting into the upper
back here imagine you’re pulling your shoulder blades away from each other
we’re getting into the shoulders even the arms and of course the hips nice you
guys stay for another breath here and then using an inhale unwind your arms
reach them out to the sides and then exhale to drop them down so we’re gonna
send the hips backwards for our half split straightening that front leg
pushing the ball of the foot into the mat nice you guys try and touch your
toes to the floor here stretching through the top of the foot some work
you guys just another breath here push that foot down into your mat
and then as you inhale bending into that front knee we’re gonna take the back
foot and bring it to the top of the mat so bring your feet about hip width apart
maybe even a little bit wider up to you but we’re gonna bend the knees and we’re
gonna try to grab onto the big toes with our peace fingers so our first finger
and our middle finger peace fingers so wrap those two fingers around your big
toes this is just an option you can fold forward without hanging on to your feet
but if you’re coming with me bend your knees so that you can grab the toes and
then start to let the head be heavy really lengthening through the back of
the neck here and then I want you to think about pulling up on your toes with
your fingers and pushing down on your fingers with that big toe you can start
to find a little bit more length in the back of the legs if your hamstrings
allow you to do so but as you just push and pull with those feet and think about
lifting the hips towards the ceiling even if you don’t actually move you’ll
create some length in the back of the legs and then let your head to be even
heavier pace you guys take another breath here inhale and exhale let’s a
little relaxed bend the knees enough so that you can let go of your feet and
then start to bring the hands up to the hips inhale lift your upper body half
way exhale let’s fold plant the hands step back into downward dog feet are
gonna come together feet are coming together inhale your left foot up exhale
let’s send it through lower your back knee down sinking into those hips so
start finding that hip flexor stretch breathe nice you guys if you’re ready to
add your arms you can reach your arms out to the side
and then the left one’s gonna come over the right this time
so maybe just hang on to the shoulders or wrapping those palms towards each
other interlacing those arms as much as you want to twist them together but pick
the elbows up drop the shoulders from the ears and then just stay
for a few breath nice work you guys if your next inhale you can unwind your
arms reach them out and exhale lower them down start to send the hips back to
straighten that front leg so just enough to straighten the front leg
you can still have a nice big bend in that knee if you’ve got Tate Tate
hammies but think about pushing the ball of the foot and the toes into the mat
just a few breath here again feeling a little something through that ankle the
foot as well as the leg nice you guys using an inhale start to bend back into
that front knee we’re gonna take the back foot and bring it all the way up to
the top of the mat so feet are gonna come again hip width apart or a little
bit wider this time you can grab onto the big toes again or we’re gonna stand
on our hands so slide your palm underneath your foot so that your toes
rest in your wrist crease again start by bending the knees a lot so that you can
lock that grip in your hands under your feet gorilla pose so you can stay with
the knees nice and bent actively pulling up on the feet and pushing down into the
hands at the same time but check what your head’s doing let it be heavy maybe
you can look between your legs so much length through that neck through that
spine and then you can start to straighten the legs
if those hamstrings let you once again but breathe wherever you are awesome you
guys take one more inhale and then exhale start to relax bend the knees so
much that you can bring the hands out from underneath your feet and then slide
your hands to your hips use an inhale lifting up halfway exhale let’s fold
plant the hands and step all the way back into
downward-facing dog awesome you guys take another inhale and exhale lower
your knees down on to the mat we’re gonna sit down and bring the legs out in
front so the right leg is gonna come out the left foot is gonna come to the inner
thigh all right we’re gonna get a little fancy you’re gonna take your left hand
behind your hip somewhere behind you we’re gonna lift the hips off of the mat
so you’re just gonna roll onto that left shin and you know push into the right
foot everything else is gonna lift up you can also push into that left hand
that’s behind you so start to lift the hips roll onto the shin push into that
right foot lift the hips as high as you can and then take that right arm and
just stretch just reach and whatever direction feels good nice you guys lift
those hips breathe so good take one more inhale and exhale lower those hips nice
and slow all the way down to the mat take your upper body turn it to face
directly forwards inhale let’s reach up and really sit tall exhale as you fold
getting into those hamstrings yet again awesome you guys just a few breath here
flex the foot if you want it or just keep it relaxed wherever you can be to
feel the length through that leg mmm nice yeah that’s just another breath
here and then slowly inhale lift yourself all the way up take your left
leg bring it all the way up and your right foot all the way in resting it
right against that inner thighs the right hands gonna find the floor behind
you find the floor and then we’re gonna lift those hips so as you lift the hips
roll on to that right shin push into the left foot and then just reach reach
reach reach with that left arm nice you guys to be in this
in all areas of the body it depends we’re all different but I really feel
this to actually my obliques reach reach reach take another inhale and exhale
lower the hips down reset look straight forwards take an
inhale reach up and then exhale as you fall
nice you guys just a few breath in the forward fold here when you’re ready you can use an inhale
to lift yourself back up we’ll take that right leg oh and then lay all the way
down onto the back so come all the way down you can keep your feet planted or
bring your knees all the way into your chest but we’re gonna extend our arms
out to either side and then your knees are gonna fall to the left twist breathe
start to relax hmm awesome you guys using an inhale let’s lift the knees
back up and feet can plants or they knees can be into the chest but let your
knees fall to the right side this time twist the other way awesome you guys
using an inhale lift the knees all the way back up you can hug them into your
chest one last time give yourself a nice big hug or just start to extend your
legs out nice and long on your mat setting up for your shavasana so move
around bring your hips to the mat your legs for the mat your shoulders your
spine take your arms rest them at your sides with your palms facing up let’s
take a nice big inhale and exhale somewhere today you guys until we meet
again namaste