20 Minute Yoga Deep Stretch | IGNITE – Day 14

TopShop · June 3, 2024

20 Minute Yoga Deep Stretch | IGNITE – Day 14

By TopShop Yoga and Pilates at-home workout, cardio hiit, cummings, female fitness, Fitness, full body, full body stretch, HIIT, hiit workout, home workout, Mobility, mobility workout, motivation, sretches, stetch videos, stretch, stretches, stretches after workout, stretches for flexibility, stretches for lower back pain, stretching, stretching exercises, strtches, sydney, sydney cummings, sydney cummings cardio, total body, total body stretch, womens health, Workout 35 Comments

Video Transcript

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what’s up guys it’s sydney and this is your 20 minute yoga deep stretch so have a seat and let’s get started [Music] what’s up guys i’m so excited that you’re here today for our deep stretch we’re going to be holding some positions you’ll recognize some familiar flows with the yoga practice i will let you know i’m not a yoga certified teacher but i like to appreciate the body in ways that moves it through some of those positions and those poses so we’re going to get started today let’s go ahead and have a seat make your way down to a position that you feel comfortable in so you can be crisscross you can be straight out okay you can feel however you want to feel hands on your knees okay big deep breath and we’re going to let it out into one sit nice and tall just kind of sit tall and relax your shoulders okay big deep breath in again and as you exhale drop your chin down to your chest and let’s create some circles with our nose okay starting going over to the right and then up left and up good and as you start to feel a little bit looser and more relaxed you can make bigger circles one more circle and chin to your chest let’s pause here and i want you to switch directions now so drawing circles the other way okay start off small gentle let your neck muscles relax your trap muscles relax one more circle and meet me down chin at your chest good go ahead and sit up nice and tall lift your chin to the sky and back down to your chest big deep breath in lift up to the sky exhale one more drop your chin big deep breath in [Music] exhale lift to the sky great job now i’m going to turn to the side here we’re going to work on just your chest and your back a little bit okay so big deep breath in open your heart forward [Music] exhale let it fall back okay again big deep breath in [Music] open exhale let it fall and think of this as a cat and a cow so big deep breath in open your heart [Music] exhale round it out and let’s go one more nice and slow big deep breath in exhale let it go [Music] great job sit back up to the front here and let’s take both of your feet straight out okay slowly let your back round and just fold forward as you reach out towards your toes good if you can reach to your feet go ahead and grab them think of a nice long spine here and slowly roll up reaching your hands up to the sky big deep breath in exhale again fold forward great job [Music] big deep breath in as you lift up and reach to the sky exhale fold forward again [Music] good let’s take your right leg as you come up to a seated position tuck it right inside of your left so foot is right on the inner thigh okay and i want you to take the same side hand as your bent leg reaching out to your ankle okay so you’ll have a little rotation here great job [Music] and slowly open it back up big deep breath in reach up exhale fold to the outside of your ankle so i’ve got my right ankle on the outside and my right hand on the outside of my left ankle beautiful come back in to your bent leg and i want you to take that leg placing your ankle right above your knee fold forward over top go ahead and roll your spine up one at a time opening your arms straight out and i want you to reach back with that same side arm okay so a little spinal twist right arm is back right leg is crossed and good big deep breath in come back to the middle reach up and as you exhale fold forward again [Applause] [Music] feel some opening in your hips your lower back and slowly roll up one vertebrae at a time again arms come out straight reaching it back place your hand down and twist good pick up a nice long spine big open heart exhale beautiful job coming right back into the middle i want you to take your bent leg grabbing onto your knee let’s go ahead and roll back to a flat position okay so bent leg comes back with you there you go just pulling it right up to your chest other leg is out straight go ahead and pull your toes to your knee as you extend your leg if you can pull back towards your chest lengthening your hamstrings great job grab onto your foot that’s upright with the same side hand okay on the outside edge of your foot and go ahead and bend your leg good opening your hips again keep your spine nice and flat and feel free to go where it feels comfortable here for you if you want to open your leg a little more or bend it working on just opening the hips up here okay we’re working on just this side at this time so let’s go ahead and extend your leg back up straight and then let it cross over to the other side good keep breathing as you inhale fill your lungs up exhale relax into each position there you go bring your leg back into the front you can go ahead and hug your leg and pull yourself back up and we’re going to go through that same flow on the other side okay so let’s take our right leg out straight tuck your left foot right into the inner thigh and we’re going to fold forward reaching out go ahead and go forward [Music] you can reach out to your toes let’s go there and we’re taking our bent leg side arm [Music] great job just breathe this is your time to calm down just address some areas that might be tight in your body and release that tension that you find there that you might be holding on to from other parts of your life big deep breath in as you roll up extend your arms and exhale fold down again twist your hand outside your ankle should feel this opening your ribs your obliques your hips and low back [Music] great job big deep breath in reach your hands up [Music] and one more let’s see if we can reach out further relax those muscles even more any tension that you’re holding on to in your low back go ahead and just let it fall away [Music] beautiful come on up to your seated position nice tall spine let’s take our bent leg put the ankle on top of your thigh take deep breath in and fold forward over top that leg [Music] and just melt into your mat feeling your muscles relax lengthening your spine good slowly come up extending both arms nice and long let’s reach back and turn open your heart up to the front spine is tall getting a little thoracic relief here and come back into the middle exhale fold forward great job see if you can melt into the stretch a little bit more go to where it feels good to you where it feels comfortable everyone’s practice is going to look different every stretch is something that we each need in a different way go to what feels beneficial to you slowly roll your spine up extending your arms out and turn back [Music] and beautiful come back into the front and let’s make our way down hugging that bent leg okay so grab the bent knee roll down onto the floor pull right to your chest and just let your spine melt into the floor letting everything just relax there you go good go ahead and straighten your leg now placing your hands behind your calf pull gently beautiful just keep relaxing as your muscles lengthen and your breath slows down [Music] stays nice and deep [Music] take your foot to the outside edge of the hand that is up in the air and grab it go ahead and bend your leg okay you can take your knee to the outside foot can go right over your knee or you can pull it in towards your ribs a little bit more whatever feels good to you just addressing this one hip at a time big deep breath in and out great job [Music] let’s bring the leg back up top nice and straight and go ahead and let it cross over your hips okay fold over to the opposite side shoulder blades stay down and you get a nice twist in your low back go ahead and look away from the foot that’s crossed over and beautiful bring it back up top let’s go ahead and draw both knees in right up over your hips grab your hands over your legs and pull if you can put a little pressure on your hip flexors to create some blood flow there [Music] good extend your legs up straight same thing here grab onto your legs relax your tailbone down relax your spine and your shoulder blades great job put the arches of your feet together as you bend your legs grabbing onto the outside edges of your foot you can go ahead and open up your heels to the sky opening your hips relax your low back to the floor and if you would like you can just rock side to side to give your low back a little massage [Music] big deep breath in exhale and bring your feet down to the mat right in front of you okay just ground yourself again opening up your palms to the sky as your arms stretch out to the side knees together and ankles together let’s go ahead and let your knees fall over to the left side taking your nose and looking over to the right side [Music] bring your knees back in together right below your hips and let’s switch over to the other side drop your knees to the right look to the left [Music] and one more time knees back in the middle take them over to the left look to the right and back to the middle drop your legs to the right look to the left great job come back into the middle you can grab onto the back of your legs and let’s roll it up and flip it over into a tabletop position for me okay continuing to work on the back and the spine i want you to take a big deep breath in knees are right under your hips hands are right under your shoulders as you breathe in drop your stomach down exhale lift your spine [Laughter] and come back to neutral take your hips left and right okay come back into the middle let’s go again big deep breath in relax your belly down exhale lift and back to neutral side to side i always think it helps to make your body move in all planes of motion okay come back in let’s go one more time big deep breath in fill your lungs up wide and exhale lift back into neutral side to side with your hips great job go ahead and reach your hips back as you extend your fingertips forward drop your forehead down to the floor and let your spine just relax okay feel the stretch in your shoulders big deep breath in and out big deep breath in and out and one more big deep breath in as you lift up and exhale as you drop your hips down to the floor great job slowly breathe in and as you exhale tuck your toes down lift your hips up plant your feet on the ground let’s take a little side to side pressure on one foot at a time so take your weight over to the right heel then to the left switching back and forth at a pace that feels good to you [Music] beautiful come up onto your toes big stretch in your arch and your ankles perfect let’s breathe in come back into high plank slowly lower down to the ground relax your feet big press up beautiful tuck your chin tuck your toes down lift your hips up again down dog and take your weight from left to right perfect come back into high plank lower again and press up [Music] beautiful job go ahead and take your feet plant them on the ground lift up into down dog one last time and then i want you to jump or step up right inside of your hands okay let your spine just relax a little bit and one vertebrae at a time slowly roll it up to the top with your head coming up last and big deep breath in reach up exhale fold forward and go ahead and bend your knees give me one last roll back up to the front with your head coming up last and you have made it through your 20 minute yoga deep stretch if you’d like to do that again feel free to just hop right back into the video but i hope right now you’re feeling calm you’re feeling relaxed your muscles are feeling lengthened your hips your back and your neck are feeling super calm and relaxed as well i just hope this benefits you in some way okay we didn’t have to look the same when we were going through this but the intention was to make sure that we were taking the time to do this for our body so here’s me sending my love to you i hope you feel incredible and continue to use this at least three times this week so we can make sure we’re becoming the best versions of ourselves each day all right before you head out make sure you give the video a thumbs up and subscribe to the channel and i will see you back here tomorrow bye guys [Music] [Music] [Music] you

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Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

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Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
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20 Minute Yoga Deep Stretch | IGNITE – Day 14