15-Minute Yoga For Beginners

2. Shoulder Stretch: Let's start to open up your shoulders. Come to all fours and place two blocks at the top of your mat. Horizontally and side-by-side. Rest your hands on the blocks. Pull your hips back and rest your forehead on the mat in puppy pose. Your hips should come directly over your knees, toes point straight back. You can bring your blocks out wider than the mat. If that is more comfortable. Draw your hips back to feel the stretch in your arms, shoulders and labs. Take long, slow breaths in and out through your nose. Take a deep breath in. Exhale carefully released the pose and push yourself back up to all fours to deepen the stretch. Walk your blocks back. Your elbows on the blocks. And draw your hips back again. Rest your forehead on the mat and your hands on your upper back. Bring your attention back to your breath. Take a deep breath in. Exhale carefully release the pose and push yourself back up to all fours. Put your blocks to one side. Let's come into a twist is stretched the backs of your shoulders. Bring your knees out is why does this comfortable? Reach your left arm forward. Thread your right hand and your left arm. Sit back on your heels and rest your forehead on the mat. Or look to the right to increase the intensity. Take a deep breath in. Exhale. Come back to center for the other side. Reach your right arm forward. Your left hand, and your right arm, and rest your forehead on the mat. Look to the left. Take a deep breath in. Exhale, come back to center for some sidebands. Walk your hands over to the right side of your mat. Your left fingertips forward. Breathe into the stretch. Take a deep breath in. Exhale. Walk your hands over to the left-hand side of your mat and into your right fingertips forward. Last breath in. Exhale. Come back to center. Take a deep breath in. Exhale carefully. Push yourself back up to all fours and lower down onto your front. Bring your left arm out to the side, shoulder height, then bring it forward a few inches. Palm facing down. Bend your right knee and press into your right hand to twist your body open to the right. Bring your right foot to the mat behind your left leg and let your right knee for open. Carefully adjust your left arm to a position where it is comfortable. You may want to rest your head on your blog. Take a deep breath in. Exhale carefully. Come back to center for the other side. Bring your right arm out to the side, then bring it forward a few inches. Palm facing down. Bend your left knee and press into your left hand. Open your body up to the left. Bring your left foot to the mat behind your right leg and let your left knee for open. Finding a position that is comfortable for you. Alright. Take a deep breath in. Exhale carefully. Come back to center and push yourself back up to all fours. Sweep both feet to the left, sit back and come to see did in the middle of your mat. You'll need your blocks for our next pose. Position, your first block vertically near the top of your mat in the center. And the second block horizontally at medium height, a little further down. Then lie back with your shoulder blades resting on the lower block. The back of your head resting on the higher block. Bring your arms out to the sides, palms face up. And bring the soles of your feet together. And let your knees fall open and the shape of a diamond. Failure lips and take long, slow, diaphragmatic breaths in and out through your nose. Take a deep breath in. Exhale, release the pose and carefully lift yourself back up to seated. You'll need just one block for our final pose. Lie down on your back. Walk your feet back until your fingertips graze your heels. Lift your hips up and place your block at medium or full height and your sacrum, the triangular bone at the base of your spine. Relax down onto the block. Rest your arms by your side, palms face down. Check that your feet and dies as the hip width apart and parallel. And draw your shoulders away from your ears to lengthen the back of your neck. Relax any tension in your jaw. To come out of the pose. Take a deep breath in. Lift your hips up. Exhale, slide the blackout for Monday you and lower, slowly back down to the mat. Bring your arms into the shape of a cactus. Keep your knees bent and walk your feet out to the sides of your mat. Then slowly windscreen wiper your knees from right-to-left to release your lower back. Come back to center and hug your knees into your chest. Rock and roll your way a few times. All the way up to standing. Now you can move back into your day. 3. Happy Hips + Hamstrings: Let's begin in screaming TO pose, to stretch the soles of your feet. Tuck your toes under and sit back on your heels. Seal your lips and start to take long, slow diaphragmatic breaths in and out through your nose. Relax your neck and shoulders. And sit up tall. Take a deep breath in. Exhale. Come forward onto all fours. Walk your hands forward. Spread your fingers wide. Spin your triceps back. Tuck your toes and lift your hips up into Downward Dog. Keep your knees bent and drop your chest back towards your thighs. Press your right heel back down towards the mat. Keep taking long, slow diaphragmatic breaths. And your left heel and release. Let's come into a stretch for your hip flexors. Inhale, sweep your right leg up to this guy. Exhale, step your right foot forward, outside your right hand. Drop your left knee and release your back, your shoulders away from your ears. And drop your left hip down and forward. You can come down onto your forearms and lizard pose to increase the intensity. And the outside edge of your right foot. Take a deep breath in. Exhale, press up to your hands, tuck your back toes, and step back to downward dog for the other side. Inhale, sweep your left leg up to this guy. Exhale, step your left foot forward, outside your left hand. Drop your right knee and release your back foot. Draw your shoulders back. Drop your right hip down and forward. And come down onto your forearms and the outside of your left foot to increase the intensity. Take a deep breath in. Exhale. Press up to your hands, tuck your back toes, and step back to downward dog. Next door, stretch the glutes in pigeon pose. Inhale, sweep your right leg up to this guy. Exhale, bring your right knee forward behind your right wrist. And position your right ankle as close to your left wrist as is comfortable. Walk your left knee back to straighten your back leg. Release your back foot and point your toes straight back. Then drop down onto your forearms to increase the intensity. Draw your shoulders away from your ears and breathe into the stretch in your right hip. Take a deep breath in. Exhale, press into your hands, tuck your back toes, and step back to downward dog for the other side. Inhale, sweep your left leg out to the sky. Exhale, bring your left knee forward and place it on the mat behind your right wrist. Position your left ankle as close to your right wrist as is comfortable. Release your back foot ten, slide it back. Drop down onto your forearms and breathe into the stretch. Take a deep breath in. Exhale. Tuck your back toes and step back to downward dog. Inhale, bend your knees and stretch your spine. Exhale, drop down onto all fours. Sweep both feet to the left, sit back and bring yourself to the middle of your mat. Inhale, sit up tall, exhale lower, slowly down onto your back. Stretch your quads. Hug your knees into your chest. Take hold of your right knee with your left hand. Drop your left knee to the mat and hold onto your left foot with your right hand. You should feel the stretch in your left quad. Bring your attention back to your breath. And switch sides. Take hold of your left knee with your right hand. Your right knee to the mat. And hold onto your right foot with your left hand to feel the stretch in your right quadriceps. Released the pose and hug your knees into your chest. We'll finish with a stretch for your hamstrings and groin. Grab your strap. Straighten your left leg to the mat. Loop this strap around the ball of your right foot and press through your heel to straighten your right leg up to this guy. Walk your hands up your strap. Flex your right foot, and breathe into the stretch. Relax your neck and shoulders and try to bring your leg in a little closer on every exhalation. Take a deep breath in. Exhale. Bring both ends of this trap together and open your leg out to the right. Raise your right leg as high as is comfortable. And keep breathing in and out through your nose. Take a deep breath in. Exhale. Bring your right leg back to center for the other side. Loop this strap around the ball of your left foot and press through your heels. Straighten your leg up to this guy. Walk your hands up your strap and gently pull your left leg in towards you. Press through your left heel and breathe into this drag. The key with this pose is to keep your left leg straight no matter how high you can raise it up. Take a deep breath in. Exhale, bring both ends of this drought together and open your leg out to the left. Flex your left foot, and breathe into this threat. Take a deep breath in. Exhale. Bring your left leg back to center and hug your knees into your chest. Rock and roll your way a few times. All the way up to standing. Now you can move back into your day. 4. Full Body Stretch: Let's start by opening up your shoulders. Come to all fours. Walk your hands forward. Pull your hips back and rest your forehead on the mat. Position your hips directly over your knees. Relax your neck and shoulders. And take long, slow breath. To deepen this threat. Drop your elbows and bring your palms together behind your head in reverse prayer. Tool your hips back. Take a deep breath in. Exhale. Release the pose and push yourself up to all fours. Tuck your toes, and sit back on your heels to stretch the soles of your feet. From here will stretch out your neck. Take a deep breath in. Exhale. Drop your right ear to your right shoulder and bring your right palm to the left-hand side of your head. Relax your shoulders and upper back. Sit up tall and breathe into this threat. Inhale, come back to center. Exhale, drop your head to the left and apply gentle pressure on the right-hand side of your head. Try to keep your attention on your breath. Take a deep breath in. Exhale, release the pose. And dropped down onto the tops of your feet. Place your hands on the mat behind you. Fingertips point straight back. Lift your chest and draw your shoulders back to feel the stretch in your chest and the front of your shoulders. Seal your lips and breathe in and out through your nose. Take a deep breath in. Exhale, release the pose. Rock forward onto all fours for a forearm and wrist, stretch. Rotate your hands outward until your fingertips point straight back. Spread your fingers wide. Press into the palms of your hands. And lean your weight back. Your abs in. And keep breathing in and out through your nose. Take a deep breath in. Exhale, release the pose. Let's stretch your calves and hamstrings. Walk your hands forward. Spread your fingers wide. Tuck your toes. Lift your hips up into Downward Dog. Keep your knees bent and drop your chest back towards your thighs. Press your right heel back down towards the mat. Your left heel. And release. Next will come into a stretch for your hip flexors. Inhale, sweep your right leg up to the sky. Exhale, step your right foot outside your right hand. Drop your left knee and release your back foot, your shoulders away from your ears. And breathe into the stretch in your left hip flexors. You can drop down onto your forearms to increase the intensity. Take a deep breath in. Exhale, press up to your hands, tuck your back toes, and step back to downward dog for the other side. Inhale, sweep your left leg up to the sky. Exhale, step your left foot forward, outside your left hand. Drop your right knee and release your back foot. Your shoulders away from your ears. And breathe into the stretch. You can drop down onto your forearms to deepen the intensity. Take a deep breath in. Exhale, press up to your hands, tuck your back toes, and step back to downward dog. Take a deep breath in. Exhale. Roll forward into plank to your knees, and lower down onto your front for a deep shoulder opener and thoracic twist. Bring your left arm out to the side at shoulder height. Then bring it forward a few inches. Palm facing down. Bend your right knee and press into your right hand to twist your body open to the right. Bring your right foot to the mat behind your left leg and let your right knee for open. Carefully adjust your left arm to a position where it is comfortable. Take a deep breath in. Exhale carefully. Come back to center for the other side. Bring your right arm out to the side and bring it forward a few inches. Palm facing down. Bend your left knee and press into your left hand to open your body up to the left. Bring your left foot to the map behind your right leg and let your left knee fall open, finding a position that is comfortable for you. All right. Take a deep breath in. Exhale carefully. Come back to center and push your hips all the way back towards your heels into child's pose. Take a deep breath in. Exhale. Come back up to all fours. Sweet, both feet to the left. Sit back and bring yourself to the middle of your mat. Inhale, sit up tall. Exhale, lower down slowly onto your back. For a twist. Cross your right leg over your left leg. And if you can wrap your right toes around the back of your left ankle, bring your right arm into the shape of the cactus. Drop both knees to the left and turn your head to the right. It's okay if your knees don't come all the way down to your right shoulder, down towards the mat. And breathe into the stretch. Take one more deep breath in. Exhale carefully. Come back to center for the other side. Cross your left leg over your right leg. And if you can wrap your left toes around the back of your right ankle. Bring your left arm into the shape of a character's. Drop your knees to the right and turn your head to the left. Your left shoulder down towards the mat. And breathe into this direct. Take one more deep breath in. Exhale. Come back to center and hug your knees into your chest. Rock and roll your way a few times. All the way up to standing. Now you can move back into your day. 5. Hamstring Stretch: We'll start with a standing hamstring stretch. Check that your feet are hip-width apart. Toes pointing straight ahead. And bring your hands to your hips. Take a deep breath in. Exhale, draw your abs in and lock your knees. Hinge forward your hips with a flat back and bring your hands to the mat. Inhale, bend your right knee, sweep your left hand up to this guy and look up to your thumb. Exhale, relax into the pose. Nicholas, your collarbones. And look straight ahead or up to your thumb. If your left leg is not straight, you can rest your right hand on a block. Take a deep breath in. Exhale. Bring your left-hand down to the mat. Your block for the other side. Inhale, bend your left knee, sweep your right hand up to this guy and look up. Exhale, relax into the pose. Open up your chest and look up to your thumb if you can. Make sure that your right leg is straight. And breathe into the stretch. Take a deep breath in. Exhale. Bring your right hand back to the mat and walk your hands forward. Spread your fingers wide. Bend your knees a lot. And drop your chest back towards your thighs in downward facing dog. Press your right heel back down towards the mat. Take long, slow breaths. Your left heel. And release. Take a deep breath in. Exhale. Drop down onto all fours. Sweet, both feet to the left. Sit back and bring yourself to the middle of your mat. Inhale, sit up tall. Exhale lower, slowly down onto your back. And hug your knees into your chest. Keep your feet together. Open your knees out wide and reach your hands through to take hold of the outsides of your feet. Then pull your feet apart until your ankles or directly over your knees. You can take hold of your calves, ankles, the outside or inside of your feet. Or wrap your fingers around your big toes. To the back of your pelvis down towards the mat. Relax your neck and shoulders and take long. Hello, diaphragmatic breaths in and out through your nose. You can rock gently from side to side. Take a deep breath in. Exhale, release the pose. And hug your knees into your chest. Grab your strap. Straighten your left leg to the mat. Loop this strap around the ball of your right foot and press through your heel to straighten your right leg up to this guy. You can bend your left knee and bring your left foot flat to the mat. If that is more comfortable. Walk your hands up your strap. Keep your right leg straight. Flex your right foot. And breathe into this direct. Relax your neck and shoulders and try to bring your leg in a little closer on every exhalation. Press firmly through your right ankle. Take a deep breath in. Exhale. Bring both ends of this strap together and open your leg out to the right. Raise your right leg as high as is comfortable. And breathe into this threat. Take a deep breath in. Exhale. Draw your right leg all the way over to the other side of your mat. Keep your right leg straight. Press through your right heel. And look to the right to increase the intensity. Take a deep breath in. Exhale. Bring your right leg back to center for the other side. Loop the strap around the ball of your left foot and press through your heel to straighten your leg up to this guy. You can bend your right knee if that is more comfortable. Walk your hands up your strap and gently pull your left leg in towards you. Press through your left heel and breathe into the stretch. Keep your left leg straight. Take a deep breath in. Exhale. Bring both ends of this draft together and open your leg out to the left. Press through your left heel and breathe into this threat. Take a deep breath in. Exhale. Draw your leg all the way over to the other side of your mat. Flex your left foot. And look to the left. Take a deep breath in. Exhale. Bring your left leg back to center and hug your knees into your chest. Roll your way a few times. All the way up to standing. Now you can move back into your day. 6. Total Body Stretch: We'll begin in child's pose to release compression at your lower back. Come to all fours. With your knees hip-width apart. Touch your big toes together. Drop your hips back towards your heels. Bring your arms by your sides. Rest your forehead on the mat. And relax into the pose. Breathe deep into your abdomen. Feel your lower back expand on the inhalation and contract on the exhalation. Stay connected to the flow of your breath. Let's come into a twist. Stretch the back of your shoulders. Push up to kneeling. Bring your knees out is why does this comfortable? Reach your left arm forward and take your right hand and your left arm. Let your forehead rest on the mat. Look to the right to increase the intensity. Take a deep breath in. Exhale. Come back to center for the other side. Reach your right arm forward. Your left hand, and your right arm, and rest your forehead on the mat. Look to the left. Take a deep breath in. Exhale. Come back to center and push yourself back up to kneeling. Stretch your arms out to the sides. Cross your right arm over your left arm. Bend your elbows, wrap your forearms, and try to bring your palms together. Lift your elbows, point your fingers straight up, seal your lips, and breathe in and out through your nose. Released the pose and switch sides. Cross your left arm over your right arm. Bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows and point your fingers straight up. And release the pose. Up your right ear to your right shoulder. Bring your right hand to the left side of your head and apply gentle pressure. Relax your left shoulder away from your ear. Inhale, come back to center. Exhale, drop your head to the left to stretch the right-hand side of your neck. Keep sitting up too. Take a deep breath in. Exhale, release the pose. Let's stretch your calves and hamstrings. Come to all fours. Walk your hands forward. Spread your fingers wide. Spin your triceps back. Tuck your toes. Lift your hips up into Downward Dog. Keep your knees bent and drop your test back towards your thighs. Press your right heel back down towards the mat. And your left heel. And release. Let's come into pigeon pose to stretch the glutes. Inhale, sweep your right leg up to this guy. Exhale, bring your right knee forward behind your right wrist. And position your right ankle as close to your left wrist as is comfortable. Then drop down onto your forearms if you can. Breathe into the stretch. Take a deep breath in. Exhale. Tuck your back toes and step back to downward dog for the other side. Inhale, sweep your left leg up to this guy. Exhale, bring your left knee forward and place it on the mat behind your right wrist. Position your left ankle as close to your right wrist as is comfortable. Release your back foot and slide it back. Then drop down onto your forearms. Take a deep breath in. Exhale. Tuck your back toes, and step back to downward dog. Drop down onto all fours. Sweep both feet to the left, sit back, and bring both legs out in front of you for a seated hamstring stretch. Straighten your left leg to the mat and place the sole of your right foot against your left inner thigh. Flex your left foot and press through your heel. Twist your torso to the left. Inhale, sit up tall. Exhale, slide your hands forward. Is viruses comfortable taking hold of your shin? Ankle. Heel. Keep your left foot flexed. With every inhalation, lengthen your spine. And with every exhalation for deeper into the pose. Take a deep breath in. Exhale carefully. Come back up for the other side. Straighten your right leg to the mat and bring this sole of your left foot against your right inner thigh. Flex your right foot and twist your torso to the right. Inhale, sit up tall. Exhale, slide your hands forward. Is viruses comfortable? And flex your right foot. With every inhalation, lengthen your spine. And with every exhalation, relaxed deeper into the pose. Plus breath in. Exhale carefully. Come back up to seated and release the pose. Inhale, sit up tall. Exhale lower slowly down to the mat for our final pose. Bring your hands straight out to the sides and a T. Palms face up. Straighten your right leg up to this guy and press through your heel. Cross your right ankle on top of your left eye and flex your right foot up the inside of your left ankle to the mat. Gently lower your left knee down with the right foot still in place. And look to the left. Last breath in. Exhale. Come back to center for the other side. Straighten your left leg up to this guy and press through your heel. Cross your left ankle on top of your right thigh. Flex your left foot, tap the inside of your right foot to the mat and gently lower your right knee down with the left foot still in place. And look to the right. Take one more deep breath in. Exhale. Release the pose. And hug your knees into your chest. Rock and roll your way a few times. All the way up to standing. Now you can move back into your day. 7. Head-To-Toe Stretch: Let's begin in screaming TO pose, to stretch the soles of your feet. Tuck your toes under and sit back on your heels. Check that all your toes, even your little toes tucked under. Send to your weight on the balls of your feet. Lightly engage your abs. Sit up tall. Seal your lips and start to take long, slow breaths in and out through your nose. From here we'll come into some neck stretches. Drop your right ear to your right shoulder. Bring your right hand to the left side of your head. And apply gentle pressure. Relax your jaw and breathe in and out through your nose. Inhale, come back to center. Exhale, drop your head to the left to stretch the right hand side of your neck to your right shoulder away from your ear. And sit up tall. Inhale, come back to center. Exhale, drop down onto the tops of your feet to stretch the front of your ankles. Inhale, zip your arms out and up. Interlace your fingers and press your palms up to this guy. Exhale, bend to the right. Joy your abs in and keep breathing in and out through your nose. Inhale, come back to center, stretch up. Exhale, bend to the left. Inhale, come back to center, reach up. Exhale, release the pose, and come forward onto all fours. Walk your hands forward. Spread your fingers wide, span your triceps back. Tuck your toes and lift your hips up into Downward Dog. Keep your knees bent and drop your chest back towards your thighs. Press your right tail back down towards the mat. And your left heel. Release the pose and walk your hands all the way back to your feet for a twist. Check that your feet are hip-width apart. Toes pointing straight ahead. Inhale, bend your right knee is if your left hand up to this guy and look up to your thumb, exhale, relax into the pose. Broaden across your collarbones. And look straight ahead or up to your thumb. You should feel the stretch in your left hamstrings. Take a deep breath in. Exhale. Bring your left hand back to the mat for the other side. Inhale, bend your left knee, sweep your right hand up to this guy and look up. Exhale, relax into the pose. Open up your chest and try to look up if you can, make sure that your right leg is straight. Take a deep breath in. Exhale. Bring your right hand back to the mat and walk your hands forward into Downward Dog. Inhale, sweep your right leg up to the sky. Exhale, step your right foot in-between your hands. Drop your left knee and release your back foot in lowland. Come up and bring your hands to your hips. Interlace your fingers at the base of your spine, and draw your shoulders back. Take one more deep breath in. Exhale. Bring your hands back down to the mat. Tuck your back toes, and step back to downward dog for the other side. Inhale, sweep your left leg up to the sky. Exhale, step your left foot in-between your hands. Drop your right knee and release your back foot. Come up and bring your hands to your hips. Interlace your fingers at the base of your spine and draw your shoulders back. Take one more deep breath in. Exhale. Bring your hands back down to the mat. Tuck your back toes, and step back to downward dog. Take a deep breath in. Exhale. Drop down onto all fours. Sweet, both feet to the left. Sit back and bring yourself to the middle of your mat. Inhale, sit up tall. Exhale, lift slowly down to the mat. Cross your right angle on top of your left knee and flex your right foot. Interlace your fingers behind your left eye. Enjoy your left leg in towards you. If you have the flexibility you can reach through to take hold of the top of your left chin, the back of your pelvis down towards the mat. Press your right knee away from you. Take a deep breath in. Exhale. Release the pose for the other side. Cross your left ankle on top of your right knee and flex your left foot. Take hold of the back of your right thigh. Enjoy your right leg in towards you or reach through to take hold of the top of your right shin. Price your left knee away from you. And breathe in and out through your nose. Take a deep breath in. Exhale, release the pose, and bring both feet back to the mat. We'll finish with a twist. Inhale, lower your left leg to the mat. Exhale, hug your right knee into your chest. Inhale, bring your right arm straight out to the side, shoulder height. Exhale, hook your right foot behind your left inner thigh and gently guide your right knee across your body towards the mat. Look to the right and relax into the pose. Draw your right shoulder down towards the mat. Take a deep breath in. Exhale. Come back to center for the other side. Inhale, lower your right leg to the mat. Exhale, squeeze your left knee into your chest. Inhale, bring your left arm out to the side. Exhale, hook your left foot behind your right inner thigh and guide your left knee across your body towards the mat. Look to the left and relax into the pose. Take a deep breath in. Exhale. Come back to center. And hug your knees into your chest. Rock and roll your way a few times. All the way up to standing. Now you can move back into your day. 8. All About The Hips: Lie down on your back with your knees bent and your feet hip width apart and parallel. Bring your attention to your breath. Seal your lips and take long, slow, diaphragmatic breaths in and out through your nose. Breathe deep down into your abdomen. Aiming to minimize the movement in your ribcage and upper chest. Let's come into dead pigeon pose to stretch your glutes and piriformis. Lift your right foot of the cross, your right ankle on top of your left knee and flex your right for interlace your fingers behind your left thigh. Enjoy your left leg in towards you. If you have the flexibility, you can reach through to take hold of the top of your left chin, towards the back of your pelvis down towards the mat. Press your right knee away from you and check that your right foot is flexed. Relax your neck and shoulders and bring your attention back to your breath. Take a deep breath in. Exhale. Release the pose. Cross your left ankle on top of your right knee and flex your left foot. Take hold of the back of your right thigh. Enjoy your right leg in towards you or reach through to take hold of your right shin. Release any tension in your jaw. Press your left knee away from you. And breathe into the stretch. Take a deep breath in. Exhale, release the pose and bring both feet back to the mat. Grab your strap. Straighten your left leg to the mat. Loop the strap around the ball of your right foot and press through your heel to straighten your right leg up to this guy. Keep the back of your left hip firmly pressing into the mat. Walk your hands up your strap. Keep your right leg straight. Flex your right foot. Bring your attention back to your breath. Try to bring your leg in a little closer. Every exhalation. Take a deep breath in. Exhale, release the pose for the other side. Loop the strap around the ball of your left foot and press through your heel to straighten your leg up to this guy. Keep the back of your right hip pressing firmly into the mat. Walk your hands up your strap and gently pull your left leg in towards you. Take a deep breath in. Exhale, release the pose and hug your knees into your chest. Bring your hands to your knees. And drop your knees out wide to stretch your groin. Let your feet fall apart. Your lower back down towards the mat. And breathe into the stretch. Take a deep breath in. Exhale. Bring your knees back together and hug them into your chest. Keep hold of your right knee. Drop your left knee to the mat and hold onto your left foot with your right hand to stretch your left quadriceps. And switch sides. Take hold of your left knee with your right hand to up your right knee to the mat. And hold onto your right foot with your left hand. Keep breathing in and out through your nose. Take a deep breath in. Exhale, release the pose, and bring both feet back to the mat for a twist. Cross your right leg over your left leg and drop both knees to the left and your right arm to 90 degrees like a cactus. And look all the way to the right. Try to keep your attention on your breath. Take a deep breath in. Exhale. Come back to center for the other side. Cross your left leg over your right leg and drop both knees to the right. Bend your left arm to 90 degrees. And look all the way to the left. Take a deep breath in. Exhale. Come back to center and hug your knees into your chest. Rock and roll your way a few times. All the way up to standing. Now you can move back into your day. 9. Shoulder + Hip Stretch: Come to all fours. Bring your knees hip-width apart. Touch your big toes together and drop your hips back towards your heels into Child's Pose. Reach your arms out in front of you and rest your forehead on the mat. Bring your attention to your breath. Breathe deep into your abdomen and lower back. Allow your belly and lower back to expand on the inhalation and contract on the exhalation. Stay connected to the flow of your breath. Walk your hands over to the right-hand side of your mat. Your left fingertips forward. Feel the expansion in the spaces in-between your ribs. Take a deep breath in. Exhale. Walk your hands over to the left-hand side of your mat. And your right fingertips forward. Last breath in. Exhale. Come back to center. Bend your elbows and bring your hands to your upper back to gently stretch your triceps, your elbows towards each other. Release your arms, and let's come into a twist. Bring your knees out wide. Is this comfortable? Reach your left arm forward. Thread your right hand, and your left arm. And look to the right. Take a deep breath in. Exhale. Come back to center for the other side. Reach your right hand forward. Left hand, and your right arm. And look to the left. Take a deep breath in. Exhale, come back to center and pushed back up to all fours. Sweet, both feet to the left. Sit back and bring yourself to the middle of your mat. Inhale, sit up tall, exhale lower slowly down to the mat for a glute stretch. Cross your right ankle on top of your left knee and flex your rate for interlace your fingers behind your left eye. Enjoy your left leg in towards you. Or if you have the flexibility you can read through to take hold at the top of your left chin, towards the back of your pelvis, down towards the mat. Press your right knee away from you. Take a deep breath in. Exhale, release the pose for the other side. Cross your left ankle on top of your right knee and flex your left foot. Take hold of the back of your right thigh. Enjoy your right leg in towards you or reach through to take hold of the top of your right shin. Breathe in and out through your nose and release any tension in your jaw. Take a deep breath in. Exhale. Release the pose. And hug your knees into your chest. Hold onto your right knee. Your left knee to the mat. And hold onto your left foot, your right hand. You should feel the stretch in your left quadriceps. Sides. Take hold of your left knee with your right hand. Your right knee to the mat. And hold onto your right foot with your left hand. Release the pose and hug your knees into your chest. We'll finish with three strategies for your hips and hamstrings. Grab your strap, straighten your left leg to the mat. Loop the strap around the ball of your right foot and press through your heel to straighten your right leg up to this guy. Walk your hands up your strap. Keep your right leg straight. Flex your right foot and breathe into the stretch. Relax your neck and shoulders and try to bring your leg in a little closer on every exhalation. Take a deep breath in. Exhale. Bring both ends of this draft together and open your leg out to the right. Raise your right leg as high as is comfortable. Take a deep breath in. Exhale. Draw your right leg all the way over to the other side of your mat. Keep your right leg straight. Press through your heel. And look to the right to increase the intensity. Take a deep breath in. Exhale. Bring your right leg back to center for the other side. Loop this strap around the ball of your left foot and press through your heel to straighten your leg up to this guy. Walk your hands up your strap and gently pull your left leg in towards you. Press through your left heel and keep your left leg straight. Take a deep breath in. Exhale. Bring both ends of this draft together and open your leg out to the left. Press through your left heel. Take a deep breath in. Exhale. Draw your left leg all the way over to the other side of your mat. And look to the left. Take a deep breath in. Exhale. Bring your left leg back to center and hug your knees into your chest. Rock and roll your way a few times. All the way up to standing. Now you can move back into your day. 10. End Of Day Stretch: Let's start by opening up your shoulders. Come to all fours. Walk your hands forward. Pull your hips back and rest your forehead on the mat. Position your hips directly over your knees. Relax your neck and shoulders. And take long, slow breaths. To deepen this threat. Drop your elbows and bring your palms together behind your head in reverse prayer. Take a deep breath in. Exhale. Release the pose and push yourself up to all fours. Tuck your toes, and sit back on your heels to stretch the soles of your feet. From here will stretch out your neck. Take a deep breath in. Exhale. Drop your right ear to your right shoulder and bring your right palm to the left-hand side of your head. Relax your shoulders and upper back. Sit up tall and breathe into this threat. Inhale, come back to center. Exhale, drop your head to the left and apply gentle pressure on the right-hand side of your head. Try to keep your attention on your breath. Take a deep breath in. Exhale. Release the pose and drop down onto the tops of your feet. Place your hands on the mat behind you. Fingertips point straight back. Lift your chest and draw your shoulders back to feel the stretch in your chest, in the front of your shoulders. Seal your lips, and breathe in and out through your nose. Take a deep breath in. Exhale, release the pose. Rock forward onto all fours for a forearm and wrist, stretch. Rotate your hands outwards until your fingertips point straight back. Spread your fingers wide. Press into the palms of your hands, and lean your weight back. Your abs in and keep breathing in and out through your nose. Take a deep breath in. Exhale, release the pose. Let's stretch your calves and hamstrings. Walk your hands forward. Spread your fingers wide. Tuck your toes. Lift your hips up into Downward Dog. Keep your knees bent and drop your chest back towards your thighs. Press your right heel back down towards the mat. And your left heel. Walk your hands all the way back to your feet for a twist. Check that your feet hip width apart. Toes pointed straight ahead. Inhale, bend your right knee. Is it your left hand up to this guy and look up to your thumb. Exhale, relax into the pose. Broaden across your collarbones. And look straight ahead or up to your thumb. You should feel the stretch in your left hamstrings. Take a deep breath in. Exhale. Bring your left hand back to the mat for the other side. Inhale, bend your left knee, sweep your right hand up to this guy and look up. Exhale, relax into the pose. Open up your chest and try to look up if you can, make sure that your right leg is straight. Take a deep breath in. Exhale. Bring your right hand back to the mat and walk your hands forward into Downward Dog. Inhale, sweep your right leg up to this guy. Exhale, step your right foot in between your hands. Drop your left knee and release your back foot in lowland. Come up and bring your hands to your hips. Interlace your fingers at the base of your spine. Roll your shoulders back. Take one more deep breath in. Exhale. Bring your hands back down to the mat. Tuck your back toes, and step back to downward dog for the other side. Inhale, sweep your left leg up to the sky. Exhale, step your left foot in-between your hands. Drop your right knee and release your back foot. Come up and bring your hands to your hips. Interlace your fingers at the base of your spine and draw your shoulders back. Take one more deep breath in. Exhale. Bring your hands back down to the mat. Tuck your back toes, and step back to downward dog. Take a deep breath in. Exhale. Drop down onto all fours. Sweet, both feet to the left. Sit back and bring yourself to the middle of your mat. Inhale, sit up tall. Exhale slowly down to the mat. Growth your right leg over your left leg. And if you can wrap your right toes around the back of your left ankle, bring your right arm into the shape of a cactus. Both knees to the left and turn your head to the right. It's okay if your knees don't come all the way down to your right shoulder, down towards the mat. And breathe into the stretch. Take one more deep breath in. Exhale carefully. Come back to center for the other side. Cross your left leg over your right leg. And if you can wrap your left toes around the back of your right ankle. Bring your left arm into the shape of a character's. Drop your knees to the right and turn your head to the left. Draw your left shoulder down towards the mat and breathe into the stretch. Take one more deep breath in. Exhale. Come back to center and hug your knees into your chest. Welcome. Roll your way a few times. All the way up to standing. Now you can move back into your day. 11. Spine + Hip Stretch: We'll start by stretching out your calves and hamstrings. Come to all fours. Walk your hands forward. Spread your fingers wide. Spin your triceps back. Tuck your toes, and lift your hips up into Downward Dog. Keep your knees bent and drop your chest back towards your thighs. Keep your left knee bend and press your right heel back down towards the mat. And your left heel and release. Inhale, sweep your right leg up to the sky. Exhale, step your right foot in-between your hands. Drop your left knee and release your back foot in lowland. Inhales, keep your arms out and up. Take hold of your left wrist with your right hand. Reach up. Exhale, bend to the right. Take a deep breath in. Exhale. Bring your hands back down to the mat. Tuck your back toes, and step back to downward dog for the other side. Inhale, sweep your left leg up to this guy. Exhale, step your left foot in-between your hand. Drop your right knee and release your back foot. Inhale, sweep your arms out and up. Take hold of your right to rest with your left hand. Reach up, exhale, bend to the left. Your lower abs in to protect your lower back. Take a deep breath in. Exhale. Bring your hands back down to the mat. Tuck your back toes, and step back to downward dog. Inhale, bend your knees and stretch your spine. Drop down onto all fours. Sweep both feet to the left. Sit back, and come to seated in the middle of your mat. Let's stretch your quads. Bend your right knee and bring your right foot back to your right hip and straighten your left leg to the mat. Take a deep breath in. Exhale, lean back as far as is comfortable. Your hands, elbows, all the way down. Take a deep breath in. Exhale carefully. Lift yourself back up for the other side. Bend your left knee and bring your left foot back to your left hip and straighten your right leg to the mat. Take a deep breath in. Exhale. Lean back until you feel the stretch in your left quadriceps. You can bend your right knee to increase the intensity. Take a deep breath in. Exhale carefully lift yourself back up and bring both feet flat to the mat. Inhale, sit up tall. Exhale lower slowly down to the mat to bridge pose. Rest your hands by your sides, palms face down. And walk your feet back until your fingertips graze your heels. Check that your feet are hip-width apart and parallel. Inhale, press into your heels and lift your hips all the way up. Exhale, roll your shoulders underneath you. Straighten your arms, interlace your fingers and press your fingers down towards the mat. Check that your knees point straight ahead and do not roll out to the sides or in towards each other. Keep lifting your chest up and back and release any tension in your jaw. Take one more deep breath in. Exhale. Release the pose and lower slowly back down to the mat. Let's come into a twist to release your lower back. Inhale, lower your left leg to the mat. Exhale, hug your right knee into your chest. Inhale, bring your right arm straight out to the side at shoulder height. Exhale, hook your right foot behind your left inner thigh and gently guide your right knee across your body towards the mat. Look to the right and relax into the pose. Try to keep both shoulders flat on the mat. Take a deep breath in. Exhale. Come back to center for the other side. Inhale, lower your right leg to the mat. Exhale, squeeze your left knee into your chest. Inhale, bring your left arm out to the side. Exhale, hook your left foot behind your right inner thigh and guide your left knee across your body towards the mat. Look to the left and relax into the pose. Take a deep breath in. Exhale. Come back to center, and bring both feet flat to the mat. Let's stretch your glutes. Cross your right ankle on top of your left knee and flex your rate for interlace your fingers behind your left eye and draw your left leg in towards you. If you have the flexibility, you can reach through and take hold of the top of your left chin. Towards the back of your pelvis down towards the mat. Press your right knee away from you. Take a deep breath in. Exhale. Release the pose for the other side. Cross your left ankle on top of your right knee and flex your left foot. Take hold of the back of your right thigh and draw your right leg in towards you or reach through to take hold of the top of your right shin. Breathe in and out through your nose and release any tension in your jaw. Take a deep breath in. Exhale. Release the pose. Grab your strap for our final stretch. Straighten your left leg to the mat. Loop the strap around the ball of your right foot and press through your heel to straighten your right leg up to this guy. Walk your hands up your strap. Keep your right leg straight. Flex your right foot and breathe into the stretch. Relax your neck and shoulders and try to bring your leg in a little closer on every exhalation. Take a deep breath in. Exhale, release the pose for the other side. Loop this strap around the ball of your left foot, temporary through your heel to straighten your leg out to this guy. Walk your hands up your strap and gently pull your left leg in towards you. Press through your left heel and breathe into the stretch. The key with this pose is to keep your left leg straight. No matter how high you can lift it up. Take a deep breath in. Exhale, release the pose. And how your knees into your chest. Rock and roll your way a few times. All the way up to standing. Now you can move back into your day. 12. Upper Body Stretch: Come to kneeling on your mat. Gently engage your abs. Lengthen from the base of your spine all the way up to the top of your head. Seal your lips and start to take a long, slow breaths in and out through your nose to activate your parasympathetic nervous system. Relax your jaw and release any tension in your neck and shoulders. We'll begin with some neck stretches. Take a deep breath in. Exhale. Drop your right ear to your right shoulder and bring your right hand to the left hand side of your head. Relax your shoulders and upper back. Sit up tall and keep breathing in and out through your nose. Inhale, come back to center. Exhale, drop your head to the left and apply gentle pressure on the right-hand side of your head. Try to keep your attention on your breath. Take a deep breath in. Exhale, release the pose and sit up tall. Bring your hands to the back of your neck. Inhale, lift your chest, your spine, draw your elbows back and look up. Exhale, relax into this threat. Take a deep breath in. Exhale. Round your back, drop your head and bring your elbows together to stretch your upper back and the back of your neck. Keep breathing in and out through your nose. And relax any tension in your jaw. Take a deep breath in. Exhale, release the pose. Let's come into a tricep. Stretch. Inhale, lift your left arm up alongside your ear. Exhale, bend your elbow and place your hand in-between your shoulder blades, palm flat to your back. Bring your right hand to your top elbow and apply gentle pressure. Keep breathing in and out through your nose. Draw your ribcage in. Sit up tall and look straight ahead. Be careful not to force this stretch. Take one more deep breath in. Exhale. Release the pose for the other side. Inhale, sweep your right arm up alongside your ear. Exhale, bend your elbow and place the palm of your hand in-between your shoulder blades. Lightly press down on your top elbow. Keeps sitting up tall and draw your ribcage in. Last breath in. Exhale, release the pose. We have one more stretch here to open up your chest. Place your hand on the mat behind you. Fingertips point straight back. Lift your chest and externally rotate your shoulders. Keep lifting your ribcage and drawing your shoulders back to feel the stretch in your chest, the front of your shoulders, and your biceps. Keep breathing in and out through your nose. Take one more deep breath in. Exhale, release the pose, and come forward onto all fours. Bring your wrists directly underneath your shoulders, hips right above your knees, toes point straight back. Let's come into a wrist and forearm stretch. Turn your hands outwards until your fingertips point straight back. Spread your fingers wide. Rotate your elbows into avoid hyperextension. Press into the palms of your hands and lean your weight back. Draw your abs in and keep breathing in and out through your nose. Take a deep breath in. Exhale, release the pose. Next we'll come into a deep shoulder opener. Walk your hands forward, pull your hips back and rest your forehead on the mat and puppy pose. Position your hips directly over your knees and draw your hips back to feel a deep stretch in your arms, shoulders and lattes. Let's come into a twist. Stretch the backs of your shoulders. Take a deep breath in. Exhale. Thread your right hand and your left arm. And bring the right hand side of your head to rest on the mat. Take a deep breath in. Exhale. Come back to center for the other side. Reach your right arm forward. Thread your left hand and your right arm. Rest the left-hand side of your head on the mat. Take a deep breath in. Exhale. Come back to center and drop your hips back towards your heels in child's pose. To release your lower back. From here we'll come into some sidebands. Take a deep breath in. Exhale. Walk your hands over to the right-hand side of your mat. Your left fingertips forward. And bring your attention back to your breath. Take a deep breath in. Exhale. Walk your hands over to the left side of your mat to stretch the right-hand side of your body into your right fingertips forward. Take a deep breath in. Exhale. Come back to center. And lower yourself down onto your front for a deep shoulder opener. Bring your left arm out to the side at shoulder height. Then bring it forward a few inches. Palm facing down. Bend your right knee and press into your right hand to twist your body open to the right. Bring your right foot to the mat behind your left leg and let your right knee fall open. Carefully adjust your left arm to a position where it is comfortable. Bringing your attention back to your breath. Take a deep breath in. Exhale carefully. Come back to center for the other side. Bring your right arm out to the side, palm facing down. Then bring it forward a few inches. Bend your left knee and press into your left hand to open your body up to the left. Bring your left foot to the mat behind your right leg. And let your left knee for open. Finding a position that is comfortable for you. Alright. Take a deep breath in. Exhale carefully. Come back to center and push yourself back up to kneeling. Now you can move back into your day. 13. Leg Stretch: Let's start with a stretch for your calves and hamstrings. Come to all fours. Walk your hands forward. Spread your fingers. Why? Spend your triceps back? Tuck your toes, and lift your hips up into Downward Dog. Keep your knees bent and drop your chest back towards your thighs. Will stretch one leg at a time. Press your right heel back down towards the mat. I'm press your left heel back and release. Next door, stretch the hip flexors. Inhale, sweep your right leg up to the sky. Exhale, step your right foot in-between your hands. Drop your left knee and release your back foot in lowland. Drop your hips down and forward and breathe into the stretch in your left hip flexors. Take a deep breath in. Exhale. Tuck your back toes, and step back to downward dog for the other side. Inhale, sweep your left leg up to this guy. Exhale, step your left foot in between your hands. Drop your right knee and release your back foot. Breathe into the stretch in your right hip flexors. Take a deep breath in. Exhale. Tuck your back toes. Back to downward dog. Next will come into a stretch for your glutes. Inhale, sweep your right leg up again. Exhale, bring your right knee forward behind your right wrist. Position your right ankle as close to your left wrist as is comfortable. Walk your left knee back to straighten your back leg. Release your back for ten point your toes straight back. Then come down onto your forearms. If you can. Take a deep breath in. Exhale, press up to your hands, tuck your back toes, and step back to downward dog for the other side. Inhale, sweep your left leg up to this guy. Exhale, bring your left knee forward behind your left wrist position. Your left ankle is close to your right wrist as is comfortable. Release your back foot ten, slide it back. Then drop down onto your forearms. Take a deep breath in. Exhale, press up to your hands, tuck your back toes, and step back to downward dog. Take a deep breath in. Exhale, drop down onto all fours. Sweep both feet to the left, sit back, and come to seated in the middle of your mat for a quad stretch. Bend your right knee. Bring your right foot back to your right hip, and straighten your left leg to the mat. Take a deep breath in. Exhale, lean back as far as it's comfortable to feel the stretch in the front of your right thigh, your hands, elbows, or all the way down. Take long, slow diaphragmatic breaths. Take a deep breath in. Exhale. Come back up to seated for the other side. Bend your left knee and bring your left foot back to your left hip and straighten your right leg to the mat. Take a deep breath in. Exhale, lean back as far as it's comfortable. Take a deep breath in. Exhale carefully lift yourself back up and released the pose. Inhale, sit up tall. Exhale, lower slowly down onto your back for a hamstring stretch. Grab your strap. Straighten your left leg to the mat. Loop this strap around the ball of your right foot and press through your heels. Straighten your right leg up to this guy. Walk your hands up your strap. Keep your right leg straight. Flex your right foot and breathe into the stretch. Relax your neck and shoulders and try to bring your leg in a little closer on every exhalation. Take a deep breath in. Exhale, release the pose for the other side. Loop the strap around the ball of your left foot and press through your heel to straighten your leg up to this guy. Walk your hands up your strap. Gently pull your left leg in towards you, broaden across your collarbones and keep your left leg straight. Take a deep breath in. Exhale. Release the pose, and hug your knees into your chest. Bring both feet back to the mat for a twist. Cross your right leg over your left leg. If you can wrap your right toes around the back of your left ankle. Bring your arms out in a T, palms face up. Take a deep breath in. Exhale. Drop both knees to the left and turn your head to the right. It's okay if your knees don't come all the way down to your right shoulder, down towards the mat. And breathe into the stretch. Take one more deep breath in. Exhale carefully. Come back to center for the other side. Cross your left leg over your right leg. And if you can wrap your left toes around the back of your right ankle, drop your knees to the right and turn your head to the left. Your left shoulder down towards the mat. And breathe into the stretch. Take one more deep breath in. Exhale. Come back to center and hug your knees into your chest. We'll finish with a stretch to release your groin. Lower your feet to the map to let your knees fall open and the shape of a diamond. Reach both arms up overhead and take hold of opposite elbows. Try to let your inner thigh muscles relax. Take a deep breath in. Exhale. Bring your knees back to center and hug them into your chest. Rock and roll your way a few times, all the way up to standing. Now you can move back into your day. 14. Yoga For Your Spine: Come to all fours. Walk your hands forward, your hips back and rest your forehead on the mat in puppy pose. Position your hips directly over your knees and draw your hips back. Take long, slow, diaphragmatic breaths. Take a deep breath in. Exhale, release the pose and come up to all fours. Then bring your weight forward and come down onto your friend. Inhale, lift your chest using your upper back muscles. Exhale, slide your hands forward and bring your forearms parallel to one another in Sphinx pose. Check that your elbows are directly underneath your shoulders. Draw your shoulders away from your ears. Relax your legs. Lift your chest, and look straight ahead. Seal your lips and breathe in and out through your nose. From here you can push up into Cobra to stretch your abs. Bring your fingertips in line with your chest. Press into your hands. And roll your shoulders back and down away from your ears. Released the pose and push your hips all the way back towards your heels in Child's pose to release your lower back. Come up to kneeling for some sidebands to stretch your obliques. Inhale, sweep your arms out and up. Take hold of your left wrist with your right hand. Reach up, exhale, bend to the right. Your abs in and breathe in and out through your nose. Inhale, come back to center, Switch hands, stretch up, exhale, bend to the left, and draw your abs in. Inhale, come back to center, bring your palms together. Exhale, release the pose. Come forward onto all fours. Walk your hands forward. Tuck your toes. Lift your hips up into Downward Dog. Inhale, sweep your right leg up to this guy. Exhale, step your right foot in-between your hands. Drop your left knee and release your back foot in lowland. Come up and bring your hands to your hips. Interlace your fingers behind your back. Roll your shoulders back. Take one more deep breath in. Exhale. Bring your hands back down to the mat. Tuck your back toes, and step back to downward dog for the other side. Inhale, sweep your left leg up to this guy. Exhale, step your left foot in-between your hands. Drop your right knee and release your back foot. Come up and bring your hands to your hips. Interlace your fingers behind your back, and draw your shoulders back. Last breath in. Exhale. Bring your hands back down to the mat. Tuck your back toes. That back to downward dog. Take a deep breath in. Exhale. Drop down onto all fours. Sweep both feet to the left. Sit back and bring yourself to the middle of your mat. Inhale, sit up tall. Exhale, lower down slowly onto your back for bridge pose. Rest your hands by your sides, palms face down and walk your feet back until your fingertips graze your heels. Check that your feet are hip-width apart, toes pointing straight ahead. Inhale, press into your hands and lift your hips up. Exhale, relax into the pose. Check that your knees pointed straight ahead and do not fall out to the sides or in towards each other. If you want to go deeper, roll your shoulders underneath you, interlace your fingers and draw your little fingers down towards the mat. Then lift your chest up and back. If you feel compression that your lower back, you can drop your hips a few inches. Take one more deep breath in. Exhale. Release your arms out from under you and lower slowly back down to the mat. Only come up into wheel if you know that you can practice it safely. If not, you can lift up into bridge for a second time. To come into, we'll bring your hands next to your ears, fingertips, pull it back towards your shoulders. Inhale. Lift up onto the top of your head and pause for a moment. Hug your elbows in, take a deep breath in. Exhale, straighten your arms and legs and push up into we'll keep pressing into your hands and feet. Can stay here for a few breaths. Relax your head and neck. Take a deep breath in. Exhale. Tuck your chin and come down onto the base of your neck before lowering all the way down to the mat. Bring one hand to your belly and one hand TO test and stay still for a moment. Hug your knees into your chest. Wall, can roll your way up to seated for a twist. Straighten both legs to the mat. Flex your feet. Cross your right foot to the outside of your left die. If you can bring your left foot back to your right hip. Press the sole of your right foot firmly into the mat. Place your right fingertips behind you and hug your left knee into your chest. Inhale, sit up tall. Exhale, twist to the right. For a deeper stretch. You can bring your left elbow outside your right knee. Inhale, lengthen your spine. Exhale, twist. Inhale, lengthen. Exhale, twist, inhale, lengthen, exhale, twist. Take a deep breath in. Exhale. Come back to center for the other side. Cross your left foot over your right thigh and bring your right foot back to your left hip. If you can. Press the sole of your left foot firmly into the mat. Place your left fingertips on the map behind you and hug your right knee into your chest. Inhale, sit up tall. Exhale, twist to the left. Deeper stretch. Bring your right elbow outside your left knee. Inhale, lengthen your spine. Exhale, twist. Inhale, lengthen. Exhale, twist. Inhale, lengthen, exhale, twist. Take a deep breath in. Exhale, release the pose, and bring both feet flat to the mat. Rock and roll your way a few times. All the way up to standing. Now you can move back into your day. 15. Body Scan Meditation: Lie down on your back. Let your feet fall open and rest your arms by your sides. Palms, face up, fingers soft. You can bend your knees if lying flat is uncomfortable. Close your eyes. Our goal is to down-regulate the nervous system and initiate the parasympathetic recovery response. Bring your attention to your breath. Seal your lips and take long, slow, diaphragmatic breaths in and out through your nose. Notice the gentle rise of your belly on the inhalation and full on the exhalation. Feel how the inhalation arises on its own, and how your body Let's go of tension on every exhalation. Try to minimize the movement that your test. Let's start to scan your body for sensations. If you notice that your mind has wandered, try to gently bring your attention back. Reconnecting your mind and body by focusing on physical sensations. The aim is to be fully here. Bring your attention to your left foot. Your toes. The sole of your foot. And your heel. Allow your left foot to completely relax. Bring your attention to your left ankle. To cough. Shin. Any scan up to your quadriceps, hamstrings, up to your left hip. Notice any sensations here? Bring your attention to your right foot. Your toes. The sole of your foot. And your heel. Allow your right foot to completely relax. Bring your attention to your right ankle. Cough, shin, and the scan up to your quadriceps, hamstrings, and up to your right hip. Notice any sensations in your right hip. Bring your attention to your pelvis. Into your abdomen. Allow your body to soften and relax. Scan up to your ribcage and chest. Notice the sensations caused by the gentle rise and fall of your breath. Bring your attention to your upper chest. Relax your collar bone. Scan from your lower back up your spine to the back of your ribs and upper back. Bring your attention to your shoulders. Relax your upper back and shoulders. Allow any lingering tightness or tension to fall away? Relax your left shoulder, biceps, triceps, elbow for We're back of your hand. Palm of your hand. Fingers, thumb, knuckles. Let all the joints in your left hand completely relax. Relax your right shoulder, biceps, triceps, elbow, forearm. Wrist. Back of your hand. Palm of your hand. Fingers, thumb, knuckles. Let your right hand completely relax. Bring your attention to your throat. To your neck. Relax your jaw, teeth, tongue, lips, cheeks, nose, and eyes. Soften the corners of your eyes. Your temples, and your forehead. Scan from your toes all the way up to the crown of your head, and all the way back down to your toes. Notice a sense of deep and peaceful relaxation. Bring your attention back to your breath. Notice how your body moves on every inhalation. And exhalation. Notice the gentle rising and falling of your chest. Relax into the rhythm of your breath. Notice how your body breathe itself. The effortless expansion and contraction. Allow your muscles and bones to soften on each breath. Dropping deeper and deeper into relaxation. When your mind is at rest. Deep calm and tranquility flows through your body. Stay here for a few more minutes. Staying connected to the sensation of your breath. Start to bring some gentle movement into your fingers and toes. Stretch your arms up overhead. When you are ready, roll onto one side and gently bring yourself up to sitting. Now you can move back into your day. 16. Standing No Logo: Let's start with a quad stretch. Bend your left knee and take hold of your left foot with your left hand. Fully overt in towards your glutes and press your left hip forward to feel the stretch in your quadriceps. Take your left knee point straight down. Seal your lips and take long deep breaths. In and out through your nose. Take a deep breath in. Exhale, release the stretch for the other side. Bend your right knee and take hold of your right foot with your right hand. Put your right foot in towards your glutes and press your hip forward. Make sure that your right knee point straight down. And breathe into the stretch. Take a deep breath in. Exhale, release the pose. For a hamstring stretch. Rest your right ankle on a low wall or raised surface. Your legs should be straight to the toes, pointing straight up. Engage your right quadriceps and release your right hip down to level your hips. To increase the intensity, you can lean forward from your hips. Take a deep breath in. Exhale. Release your foot to the other side. Your left ankle on your raised surface. Check that your leg is straight. Flex your left foot. Engage your left quadriceps. Release your left hip down to level your hips. To increase the intensity, bring your upper body forward. Take a deep breath in. Exhale. Release this threat. Let's come into standing pigeon pose to stretch the glutes and piriformis. Raise your right leg up again. Bend your right knee, and drive to your lower leg on the platform. Keep your left leg straight and move around to feel the stretch in the right spot. Take a deep breath in. Exhale, release the stretch for the other side. Lift your left leg up. Bend your left knee, and rest your lower leg on the platform. Keep your standing leg straight. And move around until you find the right spot. Take a deep breath in. Exhale, release the pose. Let's move into a stretch for the TFL and IT band. Close your left ankle in front of your right ankle and press both feet firmly into the ground. Reach your arms up overhead and take hold of your right wrist with your left hand. Inhale, reach up. Exhale, bend to the left to feel this stretch than the right-hand side of your body. Take a deep breath in. Exhale, release the pose for the other side. Cross your right ankle in front of your left ankle. And press down firmly into both feet. Reach your arms up over your head and take hold of your left wrist with your right hand. Inhale, reach up. Exhale, bend to the right. Take a deep breath in. Exhale, release the pose. Let's come into a stretch for your calves. Step your right foot back and press both hands into your surface, arms fully extended. Keeping both heels on the ground. Lean forward with your left knee directly over your left ankle. Make sure that both feet facing forward. And press through your back heel. Take a deep breath in. Exhale, release the pose for the other side. Step your left foot back and press both hands into your surface. Keeping both heels on the ground. Lean forward with your right knee directly over your right ankle. Take that both feet facing forward. And press through your back heel. Take a deep breath in. Exhale, release the pose. Let's direct your lats and shoulders. Stand with your feet, shoulder width apart. A big step back from the wall. Keep your back flat. Hinge forward your hips, and place your palms on the surface in front of your shoulders. Drop your chest down, and breathe into the stretch. Take a deep breath in. Exhale. Release the pose. Let's stretch your chest. Interlace your fingers behind your back, and pull your hand away from your body. Take a deep breath in. Exhale, release the pose. Finally, we'll stretch your triceps. Inhale, lift your left arm up alongside your air. Exhale, bend your elbow and place your hand between your shoulder blades, palm flat to your back. Bring your right hand to your top elbow and apply gentle pressure. Be careful not to force this threat. Take a deep breath in. Exhale, release the pose. Inhale. Bring your right arm up alongside your air. Exhale. Bend your elbow and place the palm of your hand in-between your shoulder blades. Lightly press down on your top elbow and draw your ribcage in. Last breath in. Exhale, release the pose. Now you can move back into your day. 17. Stretch It Out: Let's see if we can stretch all the major muscles in your body. Tuck your toes under and sit back on your heels in screaming TO pose, to stretch the soles of your feet. Seal your lips and breathe in through your nose for four out, for eight. In for four out for 82 more times. Counting in your head. Bring your fingertips to the mat and rock back onto your heels for a deep ankle straps. You may have to stay up on your toes. Rock a little forward and back. And side-to-side. Come forward onto your knees to stretch the front of your ankles. Rest your hands by your thigh, and lift your knees off the mat. If you can. Keep breathing in and out through your nose. Walk your hands forward. Tuck your toes, and lift your hips up into Downward Dog. Inhale, sweep your right leg up to this guy. Exhale, step your right foot in-between your hands. Drop your left knee and release your back foot. Take a deep breath in. Exhale. Shift your weight back to half monkey to stretch your cough and hamstrings. Flex your right foot. Inhale, come forward into lowland. Exhale, tuck your back toes and walk your hands to the back of your mat for sidelined. Drop your hips and flex your right foot. Take a deep breath in. Exhale. Walk your hands to the top of your mat. Step back to downward dog for the other side. Inhale, sweep your left leg up to this guy. Exhales, step your left foot in between your hands. Drop your right knee and release your back foot. Take a deep breath in. Exhale, shift your weight back to half monkey. Flex your left foot and breathe into this threat. Inhale, come forward into lowland. Exhale, tuck your back toes and walk your hands all the way to the back of your mat for sidelined. Drop your hips and flex your left foot. Take a deep breath in. Exhale. Walk your hands to the top of your mat. Step back to downward dog. Next door, stretch your quads and hip flexors. Inhale, CPO, right leg up to this guy. Exhale, step your right foot outside your right hand. Drop your left knee and release your back foot. Pick up your back foot with your right hand. Draw your right shoulder back and open your body up to the right. Two up your hips and gently pull your back foot in towards you. Take a deep breath in. Exhale, release the pose. Walk your right foot in and step back to downward dog for the other side. Inhale, sweep your left leg up to the sky. Exhale, step your left foot outside your left hand. Drop your right knee and release your back foot. Pick up your back foot with your left hand. Draw your left shoulder back and twist your body open to the left. Drop your hips and pull your back foot in towards you to deepen the stretch. Take a deep breath in. Exhale. Release the pose. Walk your left foot in and step back to downward dog. Drop down onto all fours. Sweep both feet to the left, sit back, and come to seated in the middle of your mat. Next we'll stretch your glutes, TFL and apps. Straighten both legs to the mat. Cross your right foot to the outside of your left thigh. Place your right fingertips behind you. And how your left knee into your chest. Inhale, sit up tall. Exhale, twist to the right. For a deeper stretch. Bring your left elbow inside your right knee and draw your shoulders away from your ears. Inhale, lengthen your spine. Exhale, twist. Inhale, lengthen. Exhale, twist. Inhale, lengthen, exhale, twist, inhale, lengthen, exhale, twist. Last breath in. Exhale, come back to center for the other side. Bring both legs out in front of you and cross your left foot to the outside of your right by place your left fingertips behind you and hug your right knee into your chest. Inhale, sit up tall. Exhale, twist to the left. For a deeper stretch. Bring your right elbow outside your left knee. Inhale, lengthen, exhale, twist from the base of your spine. Inhale, lengthen. Exhale, twist. Inhale, lengthen, exhale, twist, inhale, lengthen, exhale, twist. Last breath in. Exhale. Come back to center and bring both feet back to the mat. Place your hands behind you on the mat. Fingers points straight back. Keep your hands where they are and shift your hips forward to stretch your chest. Preference of your shoulders and your arms. Lift your chest and roll your shoulders back. Keep breathing in and out through your nose. Take a deep breath in. Exhale, release the pose. For a tricep stretch. You can sit cross-legged or kneel if that is more comfortable. Inhale, sweep your left arm up alongside your ear. Exhale, bend your elbow and place your hand in-between your shoulder blades, palm flat to your back. Bring your right hand to your top elbow and apply gentle pressure. Breathe in and out through your nose. Take a deep breath in. Exhale, release the pose for the other side. Inhale. Bring your right arm up alongside your ear. Exhale. Bend your elbow and place the palm of your hand in-between your shoulder blades. Lightly press down on your top elbow and keeps sitting up tall. Plus breath in. Exhale, release the pose. Will finish with this stretch for your neck. Drop your right ear to your right shoulder. Bring your right hand to the left side of your head. And apply gentle pressure. Keep sitting up tall and draw your left shoulder away from your ear. Inhale, come back to center. Exhale, drop your head to the left and apply gentle pressure on the right side of your head. Keep sitting up tall. Take a deep breath in. Exhale, release the pose. Rock and roll your way a few times. All the way up to standing. Now you can move back into your day.