Yoga Stretches For Flexibility | Good Moves | Well+Good

Yoga Stretches For Flexibility | Good Moves | Well+Good


(calm electronic music) – What’s up you guys, I’m Tess. This is Good Moves with Well and Good and today we’re going over
yoga stretches for flexibility. One of the biggest reactions I always get when I say I’m a yoga teacher is, ugh, I can’t do yoga, I’m not flexible, I can’t touch my toes. And yoga is so not about
touching your toes. But if you’re one of those people you can do these stretches too. Or say you just went on a run, you want to cool down,
stretch a little bit, this is great for
everyone, super accessible. And I really suggest that
you have props with you. I really like these yoga straps
and a blanket, blocks too. If you don’t have this
stuff and you’re at home grab a book that’s big,
that can be your block. Grab a tower as your
strap, you can use that, a blanket is a blanket is a blanket. So I’m gonna move all
this stuff out of the way so I can lay all the way down on my mat. And then grab for your strap. So lying all the way down on your back bring that strap around
the ball of your foot and the ball of your foot is really that space between your
arch and your big toe mound, so make sure you have it on
the right part of your foot. Keep both straps in each hand and extend your bottom leg out, really flex both of your feet. Keeping both straps in your hand I want you to press your
top heel up to the ceiling like you’re making a footprint up there and then really relax your shoulders, notice where you’re gripping and breathe. Take one more big breath in, stay as you breathe out. Bring both straps into your right hand and bring your left hip
to your left hip bone. So that’s really just a reminder that you want your left
hip to stay grounded. Keep your foot flexed, send
your heel out to the side, just until that left wants to pop up. So again, this is not about
getting your leg to the ground, this is just stretching so don’t force it. Keep both hips rooted. One more breath in, really
pressing your heel away from you. Stay as you breathe out. Inhale to come back through center and then just switch
straps into your left hand, open your right arm
into a T, palm faces up, keep gazing towards that hand
as you twist to the left. And notice here how my
right hip popped open, and I’m gonna press that back
down and just not go so far. Take one more big breath
in, stay as you breathe out. Come back through center and all I’m doing is switching feet. Strap to the ball of my
left foot, right leg long, both feet are flexed, and
each hand has a strap. I’m readjusting so I can
really relax my shoulders as I press my heel to the ceiling as if I’m making a foot print up there. Big breath in, shaking is a good thing. Stay as you breathe out. Both hands into, or both
straps into your left hand. Bring that right hand to your hip flexer, a reminder to keep it grounded. And this side might be different as you bring that leg out to the side, keeping your heel away from you. Moving just low enough until
that right hip wants to pop up. So press that heel away
from you, breathe in. Good, and that’s good enough, breathe out. Inhale, come back through center, switch those straps into your right hand, open your left arm into a T, move any props that are in the way. Gaze is over that shoulder. Both hips down, take a big breath in. I’m looking at you but keep looking over your left shoulder, breathe out. Come back through center, ditch that strap to the side for now. Hug both of your knees in and for a moment just
feel your entire spine held up by the ground below you. And we’ll start to rock
forward and backward, getting a little bit of momentum. If it feels good keep rockin’ and rollin’, I’m gonna cross my ankles
and come to hands and knees. So again, we have blankets,
if your knees are sensitive grab a blanket, slide it
underneath your knees. We’ll go through three cat/cows. So pressing your hands into the ground, really pressing your shins
and your feet in the ground, take a big breath in. And a big breath out. So as I inhale I’m lifting
my chest forward, gaze is up. Exhale rounding my chest to chin, pressing down through hands and feet. One more here, lift your,
your heart, and your hips. And exhale to round into your cat spine. Come back to a neutral spine, send your right leg behind
you, toes are tucked. And then just pulse back and forth, shoulders are shifting over your wrists, and you’ll feel a stretch in your forearms and your calf here. Come back to a neutral spine, send that left ankle into a kickstand, right heel down, I’m gonna
kick my blanket out of the way. Peel your right arm up, so
this is a modified side plank. Turn your palm to face in front of you, reach that arm over your ear, and breathe. Really stretching from the outer edge of your foot through fingers
for one more breath in. And a full breath out. Come back to hands and
knees, keep facing forward, I’m gonna switcharoo
so that I’m facing you. Left leg behind you, tuck your toes, pulse back and forth, wake up that calf, wake up your wrists. And as your ready pause with
shoulders over your wrists, kick your right heel out for some support, drop your left heel as you
peel open your left arm. Once you find your balance flip your palm to face
forward, arm over your ear. I’m looking at my hand,
if that hurts your neck just look right in front of you. Take one more big breath
in, get super long, and exhale to hands and knees. Sit onto your heels and then just send your legs out in
front of you and sit super tall. So again, face however your facing, I’m gonna cheat and face this way. Grab your blanket, sit on
the edge of that blanket. So it really doesn’t do anything if you’re just sitting right on top. You want your butt to
be sort of like half off that way the the blanket helps you have the most neutral spine that
you can have in tall seat. So to start, just press your palms on either side of your hips, really keep your legs
active by flexing your toes, shoulders on your back, gaze
is on the edge of your nose, take a big breath in. Stay as you breathe out. Bring your right heel
in towards your groin as much as you can. So you really just want your knee closed, it’s not about how close you can get your heel towards your groin. If it touches, great, it touches,
if it doesn’t that’s okay. Flex your left foot, grab that strap, slide it around the ball of your foot, and again, both straps stay in your hands. Big breath in and just
keep flexing your foot sitting super tall. What I see a lot is still
rounding when you have the strap and that doesn’t do anything. The goal is to sit super tall, feel that hamstring stretch
as you find a neutral spine. One more breath in,
stay as you breathe out. Let go of that strap, step your right foot over your left thigh, I’m
gonna move this blanket, you’re welcome to keep it if you’d like. Right hand behind your right hip, inhale your left arm up and
twist over to the right, hugging that knee in. Every inhale sit super tall, reaching through the top of your head, and every exhale really twisting deeper. One more breath in,
stay as you breathe out. Come back through center,
counter rotate to the other side. And now I’ll cross my
left shin along the mat, sweep my right leg behind
me for pigeon pose. And I really want you to scoot your knee to the edge of that mat so that your knee is outside of your hip, that way it’s a hip stretch
and not a knee stretch. So really walk your right foot back, try to press into the very topmost part and if you have a lot of space
between your hips and the mat grab your blanket and slide
it underneath your butt to help support you. Gently walk your hands forward and you’re welcome to make a pillow for your head with your hands or if this is a lot grab a block, again, let your props be
your best friend here, place your head on that block to help you really
release in your shoulders. For the purpose of time we’ll
stay here for two more breaths but if you’re doing this at home I really encourage 10 breaths here. Take one more breath in,
stay as you breathe out. Gently walk your hands
back on your shoulders. Clean up your mat, move
your props out of the way. I’m shifting onto my butt, sitting my legs back out in front of me, give them a shake if it feels good, and because I used it on the other side I’m placing my blanket underneath my seat, half of my seat is on that blanket so I have that natural
lift up with that prop. Send your left heel in towards your groin. See that your knee is closed and really flex your right foot. Place that strap around
the ball of your foot, keep each end in each
hand, sit really tall. Again, not using this to round forward, you’re not stretching when you do that. Use the strap to sit super tall. And breath. One more breath in. Keep flexing your foot as you breathe out. Let go of that strap, step your left foot over your right thigh. I’m moving this out of
the way, because again, I did that on the other side
so I’m trying to be even. Really press down through
your big toe mound of your left foot, keep
your right heel crossed, or your right foot flexed. Send your left hand behind your left hip, right arm up, breathe in. And twist over to the left, hug that knee and side of your arm. Every inhale sitting super
tall, every exhale twisting, and I’m not pouring weight
into this back hand. Instead I’m using it to really sit tall. One more breath in,
stay as you breathe out. Come back through center,
counter rotate to the other side. Aw, that feels good. Cross your right shin along the mat, setting up for pigeon pose. Your left heel really
scoots back in space. See that your right knee is super close to the edge of your mat, that way your knee is outside of your hip. Grab a blanket if you have a lot of space between your butt and the mat. You should be able to prop yourself up before you walk yourself forward. So once you do that grab a block, slide it underneath your forehead. And again, highly
encourage 10 breaths here but for sake of time we’ll
do it for two together. Relax through your shoulders, through your collar bone, breathe in. Big breath out. One more inhale. Stay as you exhale. Gently walk hands back
under your shoulders, moving everything out of the way. And because we just did
a lot of forward folds lets neutralize our spine a little bit. So feet are going to come hip widths distance in front of you, feet are on the ground. Your hands come six inches
behind you, fingers face you. And before we lift our
hips for reverse tabletop, just really arch your back, press your back body through your chest, keep that space, and
then lift your hips up. So trying to get hips in line with knees. If you feel okay the full
expression of the pose is to tip your head back. On your next exhale
hands to to the ground. Keep facing forward, just
cross your legs, I’ll face you. Hands to your lap, close your
eyes, take a big breath in. Easy breath out. Hands to heart center, namaste. If you’d like more workouts subscribe to Well and
Good’s YouTube channel and I’ll see you around.