20 Minute Restorative Yoga Full Body Stretch

Transcript

welcome this is a 20 minute restorative yoga full body stretch let's begin in child's pose walking the hands forward forehead chin or cheek to the mat drawing the breath into the chest on your exhale softening the shoulders and upper back no tension in the arms or hands just allowing the arms to be really heavy drawing the breath into the belly expanding the lower back and side body with each in-breath [Music] and with each exhale allowing the hips to sink deeper into the pose [Music] foreign [Music] on your next exhale walk the hands towards the left side of the mat for a gentle side stretch [Music] drawing the breath into the right side body expanding the right rib cage really just creating that space within the torso [Music] on your next inhale come back to center exhale walk the hands towards the right this time drawing the breath into the left side body expanding the left ribcage once again creating that space within the upper body [Music] [Music] [Music] foreign [Music] inhale back to center come to tabletop on an inhale dropping the belly gaze up for cow pose exhale rounding through the spine gaze down for cat continue syncing breath with movement moving at your own pace [Music] on your next exhale rounding through the spine draw the hips down towards your heels inhale all the way back up to table once again continue moving at your own pace sinking breath with movement [Music] [Music] inhale the table coming to rest on your belly and forearms elbows stacked under the shoulders for a gentle back bend drawing the breath into the chest begin to lift the sternum and softening the shoulders with your exhale we'll release all the way down extending the left arm out towards your left go ahead and open the front body towards your right right foot rests on the outside of the left leg or if this is a bit intense feel free to rest the right knee on the mat me [Music] [Music] release take a moment resting your hands beside your hips [Music] and when you're ready opposite side right arm extends towards the right side opening up towards your left [Music] [Music] release to your belly take a moment and on your next inhale we'll come to tabletop when you're ready we'll slide the right knee and ankle towards the top of the mat for pigeon pose option to place a block or bolster under the hips for extra height grounding into the hands lifting the sternum on an inhale and observe the breath as it fills the lungs expanding the ribcage exhale taking a fold folding forward until you feel that stretch [Music] sawing out any tension within the feet and the legs drawing the breath into the belly once again expanding the lower back with each inhale exhale allowing the hips to get slightly heavier continue with slow inhale slow exhales [Music] [Music] [Music] inhale release [Music] straighten the left leg tucking the toes and just pressing into the heel release on the exhale sliding the right knee and ankle towards the top of the mat four pigeon pose grounding into the hands inhale guiding the sternum up exhale softening the shoulders [Music] on an exhale taking your fold stopping wherever you meet the stretch drawing the breath into the belly expanding the lower back and side body with each in-breath [Music] and with each exhale allowing the hips to sink deeper into the pose [Music] [Music] me inhale release straightening the right leg tucking the toes once again pressing into that right heel we'll go ahead and cross the ankles coming to your back plant the feet allowing the knees to fall open bottoms of feet to touch for a supine butterfly pose hands resting to your sides or place the right hand on your belly left hand on your heart just to help you stay present observing your inhales and exhales observing the heartbeat [Music] begin to soften the upper back and shoulders with each out breath drawing the breath into the belly and once again with each exhale begin to soften the mid-back and the lower back allowing the spine to find its neutral position no clenching the toes or feet allowing the knees to soften here the legs become heavier with each out breath [Music] [Music] gently release we'll cross the right leg over the left elbows in line with the shoulders allowing the knees to fall towards the left for a supine twist begin to draw the breath into the chest exhale softening the shoulders to your best [Music] ability begin to draw the breath into the belly softening the belly no tension in the legs or feet begin to observe the body here no reacting just remaining neutral with all and any sensations we'll gently release opposite side crossing the left leg over the right drawing the legs towards the right side of the mat for a supine twist sawing out any tension within the upper back and the shoulders no clenching in the legs or feet [Music] [Music] [Music] release rocking the knees side to side observing any sensations here as you rock side to side maybe in the glutes and the outer hips [Music] and we'll hug the knees to chest take a [Music] moment when you're ready we'll take the feet to the bottom of the mat hence your sides palms facing up and open taking this time to feel the body in its fully relaxed state we'll begin to soften the forehead keeping a gentle gaze with the eyes or begin to close the eyes softening the jaw drawing the breath into the chest on the exhale softening the shoulders and upper back allowing the arms to be really heavy here observing how the fingertips naturally begin to curl inwards as the hands begin to soften [Music] drawing the breath into the belly [Music] on the exhale softening the mid-back and the lower back [Music] hips becoming slightly heavier as the spine begins to soften no tension in the knees allowing the feet to naturally splay out [Music] resting here a few more moments continue to observe the body or observe the breath [Music] [Music] gently begin to wake up the body bringing some movement back into the body wiggling the fingers and toes rocking the head side to side maybe even bending the knees rolling over towards your right full breath cycle drawing the breath in through the nose on the exhale exhale out through the mouth gently come to seated inhale hands overhead exhale heart center thank you for joining namaste if you enjoyed this video don't forget to like it below and