5-minute yoga for teens with Jess | Improve strength and flexibility

Transcript

- Hi, I'm Jess, and welcome
to your "5-Minute Yoga Flow." Let's get started. So we're gonna start by
standing on your mat, starting with a full body stretch, reaching up nice and high and taking yourself forwards
into that forward bend, stretching out the back of your legs. If you can reach down to your toes, take that little bit
further into your stretch and focus on that breathing. One big deep breath in (inhales) and exhale out (exhales). Reach in further into that stretch. And then nice and steady,
bring yourself back up. Head and neck is the last to come back up. Perfect, we're now gonna
go into your triangle pose. So take your legs nice
and wide on your mat. Take one foot pointing forward
and one foot facing in. And you're gonna bring
your hands out to the side. You are now in triangle pose. Take a few big deep breaths in (breathes) and settle into this pose. (breathes) Brilliant, from here we're
gonna go into extended angle. So we can take yourself down your leg, your hand down your leg, and bring yourself up,
looking up at your hand. Super. Feel that stretch. Brilliant, bring yourself back
up into that triangle pose. Super work. Now let's change sides. To turn that foot in and
take your other foot out. You're now in triangle
pose on the other side. Take a few deep breaths in (breathes). And settle onto that mat. Well done, everyone. Keep going. One more Deep breath in (inhales) and exhale (exhales),
settling onto that mat. Relax those shoulders. Okay, from here we're gonna
go into extended angle. So you're gonna take
your hand down your leg and your other hand up to the ceiling looking up towards the
ceiling, if that's okay. If that's a bit sore for head and neck, bring your head down to the mat. Perfect, everyone, big deep breath in. Super, and bring yourself
up back into triangle pose. All right, bring your legs
and hands back together. We're going into a standing back bend. Reach up nice and high. Super work, and take it forward, swan dive forward towards your hands, feeling that stretch down
the back of your legs again. Brilliant work, well done, everyone. Okay, we're gonna take
it into pigeon pose. So down onto your mat,
hands and legs extended. You are gonna bring one
knee up towards your chest. Turn those toes under. And you're gonna lie into that stretch as far down to the mat as you can. If you can get your elbows
down, well done, you. See if you can take your head
down to the mat if you can. If that feels a bit tough, just bring your hands up and
lean into it as far as you can. Well done, everyone. Keep breathing. Big deep breath in (inhales) and exhale out. (exhales) And one more big deep breath in (inhales) and exhale out. (exhales) Super work, everyone, well done. Bring your hands back towards your legs. Turn those toes under and
come into plank position. We're gonna reset and
go on your other side. So bring that other knee
up towards your chest. Turn those toes back
under and stretch out. Brilliant work, everyone. Well done. Keep going. Focus on that breathing. Remember, just use your range of motion. Let's go one deep breath in (inhales) and exhale out. (exhales) And one more time, big
deep breath in (inhales) and exhale out. (exhales) Bring those hands back towards your knees. Raise your chest, turn
those toes back under and back into that plank position. Well done. Now bring those knees down to the mat. Hands are just below your shoulders. Now take your time just to
rock back into child's pose. Reaching out with those arms,
sitting back onto your heels. Elongate that spine and
stretch out that body. And now just tuck your hands
down by the side of your legs, forehead to the mat. And let's take some deep breaths together. Big deep breath in (inhales) and out. (exhales) Two more, big deep breath in (inhales) and out. (exhales) And that final breath, big
deep breath in (inhales) and out. (exhales) Settling on the mat. Okay, start to bring
yourself back into the room. Bring your hands by your knees and slowly bring yourself back up, taking the time that you need. And when that feels okay, bring
yourself back to your mat. Seated, hands on your knees. And let's just finish
with three more breaths. Big deep breath in (inhales) and out (exhales),
relaxing those shoulders. Two more, big deep breath in (inhales) and out. (exhales) And final one. (breathes) Super work, well done, everyone. Hope you enjoyed your
"5-Minute Yoga Flow." Enjoy your day. (gentle music continues)