FAST ⚡️ Stretching Routine To Increase Flexibility ⚡️ (Routines for Flexibility)

FAST ⚡️ Stretching Routine To Increase Flexibility ⚡️ (Routines for Flexibility)


hi my name is Sarah and welcome to Jivayogalive today’s video is about stretching routine to increase
flexibility today we’re doing stretching routine to
increase flexibility let’s move on the front of our mat make sure you have a
strap and a block ready for your routine because you might need them during it
and we’ll start with a big toe post so we come to the front of our mat and we
place our feet hip distance apart and we start bending down from our waist with a
straight back so we inhale lift our chest look up and with an exhale start
folding forward come halfway down so that your back is still straight inhale
look up and exhale fold forward now if you can grab your victims with the peace
fingers or place your hands on your shins and fold forward now exhale deep
and inhale enjoy stretch that comes throughout all
your all the back of your leg and on your back try not to cover your back and
do this brother keep it straight and also don’t lock
your knees but Mike remember always keep the micro vendor to take care of your
joints with the next inhale let’s make our way up
so really exhale release your toes and inhale come up we’re coming to extended
triangle pose so step your right foot back point this straight towards the
short end of the mat inhale lift your chest up lift arms parallel to the floor
tuck your pelvis exhale stretch over to the right side and tilt now here’s a
couple different variations you can either hold on to your big toe you can
place your hand on a block or place your hand on the shin the idea is not to
collapse though or put the weight on your hand but to keep
yourself lifted up from your call look at your left arm up get its words it
feel the stretch on all the side of your body with the next inhale come up switch
legs so that now the left leg is pointing
towards the other short end of the month make sure your pelvis is tucked exhale
go further to the left side and tilt remember to breathe you’re looking it
too far if you’re not breathing easily and with the next inhale come up and
we’re doing revolved side angle pose shift both of your feet to the other
side of the room make sure that both of your legs are facing to the same
direction with your right leg in the front grab a block with your left hand
now you might want to put it outside of your right foot and we turn in with an
exhale fold forward place your right left hand on the outside of your right
foot and twist to the right now you can use the block if you feel like that’s
necessary or you can do it without the block or you can place your hand on
machine and then inhale twist up you get yourself watching your right arm keeps
your hips squared and exhale come up down and if you have
come up and shift legs to the other side so I’m gonna place the book on the
outside of your left foot and with an exhale full-forward grab the block or
place your arm outside of your leg and leave the left arm up now remember you
might have changes depending on the side of your body interested up to that exhale lower down and inhale make your
way up when I say we’re coming to a post it dedicated to say our hea so we’re
coming into a seated position you might need a strap in this one so keep a strap
close to you we’re coming to done that’s enough with your back straight and your
legs active so keep your toes flexed towards you so that it protects your
knees caps are protected inhale bend your right leg close to your groins
me facing up and exhale place your hand in front of it
inhale reach it front and with your right hand grabbing outside of your
right foot bend it over your shin and now because we’re gonna grab hands
behind our back so you might want to have a shop that you use if you haven’t
started not reaching each other yet so you place your hand beside and you bring
your left hand from the other side and if you can grab your left wrist with
your right hand but if this is not possible use the strap Marie Jim is ray
of light so next if you’re both sitting bones are firmly on the ground we’re
gonna blow to the ray of light that we all have within us so inhale look up and
exhale if your sitting bones raised from the ground from here stay here don’t
take it any further and if your knee hurts don’t do it remember to breathe and at all times
observe how your body feels today exhale release you now come up switch legs
inhale raise your arm rub it around your left leg this time and this time grab
your right wrist with your left hand inhale look up and exhale bow down remember always to keep your toes flexed
many times you forget it and your uncle goes wherever in this position but to
keep it straight one our bread in here then exhale release and we’re coming
into a bridge or a wheel whatever feels good for you today to stretch those back
muscles so go take a grape from your thighs and lower yourself slowly to the
ground bringing your both of your feet close to your buttocks placing your arms
beside your body so that your fingertips touch your heels roll your shoulders a
little bit underneath you and with an inhale start lifting up from repel
always make sure that your knees do not open to the sides but they hold a line
with your hips and in here you can either push the ground with your hands
or interlace your fingers push it with your forearms and keep on lifting up if
it is hard to keep your knees together you can place a block in between and
squeeze it during lifting up stay for three more breaths take your chin away
from the chest I’m with the next exhale lower down
I’ll your knees to chest I’ll give you yourself a little hug next workout we’re
gonna do one more round you know you can decide whether you want to do rich again
or follow me with real okay I’m gonna place
your feet close to your buttocks and repeat the same if you’re going for a
bridge if that’s enough for you today if you want to keep on going further place
your arms below your shoulders close your ears fingers can’t pointing towards
your toes and with an inhale we start lifting up making sure that your knees
do not open outside about to keep in the same line inhale lift up make sure that
your fingers are wide open then you can grab on to the ground well no one here
the point is to bring your hands straight and when coming down I start lowering
down bringing your upper back and your shoulders to the ground
little by little again hug your knees to chest give yourself a little nice
massage and start rolling little by little so
that you make your way up and we are coming into a easy pose make sure that
your weight is on both of your sitting bones we are doing a tricep stretch so
lifting your right arm up and bending it back so that your fingertips are in
between your shoulder blades inhale lift your left arm and press your elbow back
you can use their head a little bit in doing this do as much as what feels good
for you today inhale into the stretch exhale release shake your right arm a
little bit and inhale lift your left arm up bend it back and inhale lift your
right arm and press again your left elbow a little bit back so you feel that
nice stretch that feels good breathe into the stretch and with an
exhale release do a couple more neck rolls in here started from the right
side exhale go down on the other side two more one two coming back into pose
now give yourself a nice big hug for the end of the routine thank you for joining
us here at three by over live if you enjoyed today’s video make sure you
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of our future videos namaste

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