Get zen yoga schedule

Zen Yoga

1
00:00:00,030 –> 00:00:02,580
hi guys welcome to X hit with me Rebecca

2
00:00:02,580 –> 00:00:04,680
Louise now always trying to strengthen

3
00:00:04,680 –> 00:00:06,839
our muscles and tone up or we also

4
00:00:06,839 –> 00:00:08,760
forget to stretch and that’s really

5
00:00:08,760 –> 00:00:10,349
important because that can prevent

6
00:00:10,349 –> 00:00:12,660
injury so today I’m going to take you

7
00:00:12,660 –> 00:00:14,150
through a whole exercise of

8
00:00:14,150 –> 00:00:16,020
strengthening and lengthening those

9
00:00:16,020 –> 00:00:17,940
muscles so if you’re relaxed and calm

10
00:00:17,940 –> 00:00:20,550
let’s begin let’s just start off with

11
00:00:20,550 –> 00:00:21,689
the light warmup

12
00:00:21,689 –> 00:00:24,689
we now bring our legs nice and white and

13
00:00:24,689 –> 00:00:26,580
we’re just going to transfer the weight

14
00:00:26,580 –> 00:00:29,820
over side each side strengthening those

15
00:00:29,820 –> 00:00:32,430
inner thighs and just transferring the

16
00:00:32,430 –> 00:00:34,739
weight and stretching it out we want to

17
00:00:34,739 –> 00:00:37,290
make sure it’s nice and slow and it’s

18
00:00:37,290 –> 00:00:38,940
just bringing some arms into this to

19
00:00:38,940 –> 00:00:41,670
just want to bring it across we’re going

20
00:00:41,670 –> 00:00:44,219
to put the eyes to the hands really

21
00:00:44,219 –> 00:00:46,710
stretching it out pulling in that

22
00:00:46,710 –> 00:00:49,350
stomach at the same time Rheda

23
00:00:49,350 –> 00:00:50,890
stretching out

24
00:00:50,890 –> 00:00:53,739
each side let’s just keep going with

25
00:00:53,739 –> 00:00:56,590
this just to warm up those legs you can

26
00:00:56,590 –> 00:00:58,180
change the arms it’s bring it across

27
00:00:58,180 –> 00:01:02,160
like this just in a nice sweeping action

28
00:01:02,160 –> 00:01:06,130
remember body and bring within yourself

29
00:01:06,130 –> 00:01:07,720
you need to just be really nice in the

30
00:01:07,720 –> 00:01:09,970
arm it’s going to be really good for the

31
00:01:09,970 –> 00:01:12,900
core let’s just wing it back this way

32
00:01:12,900 –> 00:01:15,400
you should be really feeling it in those

33
00:01:15,400 –> 00:01:18,700
inner thighs okay

34
00:01:18,700 –> 00:01:20,110
and if you feel that you’re warmed up

35
00:01:20,110 –> 00:01:22,210
just in those legs we’re going to take

36
00:01:22,210 –> 00:01:24,670
it down into the downward dog okay so

37
00:01:24,670 –> 00:01:27,100
now to get there we want to roll our

38
00:01:27,100 –> 00:01:30,310
head all the way each vertebrae down to

39
00:01:30,310 –> 00:01:30,970
the spine

40
00:01:30,970 –> 00:01:34,240
want to take one back leg back and a

41
00:01:34,240 –> 00:01:36,700
nice wide lunge and we’re gonna pull the

42
00:01:36,700 –> 00:01:38,289
other leg back and we’re just going to

43
00:01:38,289 –> 00:01:40,539
sink down into a downward dog

44
00:01:40,539 –> 00:01:42,220
you probably want your feet hip-width

45
00:01:42,220 –> 00:01:44,500
apart now this is going to be really

46
00:01:44,500 –> 00:01:46,299
good for the back of your hamstrings as

47
00:01:46,299 –> 00:01:47,649
you’re really going to stretch it out

48
00:01:47,649 –> 00:01:49,869
and as you can see I can’t even get my

49
00:01:49,869 –> 00:01:53,350
feet on the on my heels on the floor but

50
00:01:53,350 –> 00:01:55,179
that’s fine because over time you will

51
00:01:55,179 –> 00:01:57,710
and then we’re just going to bring

52
00:01:57,710 –> 00:02:01,280
selves down into crocodile baby Cobra

53
00:02:01,280 –> 00:02:04,040
bringing the head down we’ll get back up

54
00:02:04,040 –> 00:02:05,220
again

55
00:02:05,220 –> 00:02:08,250
put the leg through stand up and then

56
00:02:08,250 –> 00:02:11,130
roll through that spine okay so we’re

57
00:02:11,130 –> 00:02:12,480
just going to do that a couple of times

58
00:02:12,480 –> 00:02:14,400
it’s really good strength through

59
00:02:14,400 –> 00:02:16,410
exercise it’s really good for your

60
00:02:16,410 –> 00:02:18,780
balance and it really stretches those

61
00:02:18,780 –> 00:02:19,550
limb

62
00:02:19,550 –> 00:02:23,000
okay so let’s just take it down rolling

63
00:02:23,000 –> 00:02:26,270
wanna take the left leg back then we

64
00:02:26,270 –> 00:02:27,890
will take the right leg back and let’s

65
00:02:27,890 –> 00:02:29,650
just stretch out those hamstrings

66
00:02:29,650 –> 00:02:32,270
keeping that back really nice and flat

67
00:02:32,270 –> 00:02:34,460
pulling on that stomach then we want to

68
00:02:34,460 –> 00:02:37,700
take it down crocodile to baby crow bruh

69
00:02:37,700 –> 00:02:40,280
bring it back down and bring it back up

70
00:02:40,280 –> 00:02:42,980
and just pull that right leg through now

71
00:02:42,980 –> 00:02:45,290
this is if you are stiff this is going

72
00:02:45,290 –> 00:02:46,490
to be really good through because this

73
00:02:46,490 –> 00:02:49,520
motion really stretches you out and we

74
00:02:49,520 –> 00:02:52,520
want to pick it up and let’s roll back

75
00:02:52,520 –> 00:02:54,860
up our spine okay let’s stick it down

76
00:02:54,860 –> 00:02:56,150
another time we’re going to take our

77
00:02:56,150 –> 00:02:59,630
right leg back so rolling down really

78
00:02:59,630 –> 00:03:02,810
nice and wide lunge piling up there and

79
00:03:02,810 –> 00:03:04,250
let’s bring it into downward dog

80
00:03:04,250 –> 00:03:07,670
and stretch out you’ll see over time you

81
00:03:07,670 –> 00:03:09,390
do get looser and looser

82
00:03:09,390 –> 00:03:11,550
and it’s really good for your money okay

83
00:03:11,550 –> 00:03:12,960
so let’s bring that left leg forward

84
00:03:12,960 –> 00:03:16,500
this time and then bring the right and

85
00:03:16,500 –> 00:03:19,080
lift it up you can really feel that

86
00:03:19,080 –> 00:03:22,440
already your body it’s getting real all

87
00:03:22,440 –> 00:03:24,390
over body workout so let’s take it down

88
00:03:24,390 –> 00:03:27,360
again and take that left leg back switch

89
00:03:27,360 –> 00:03:30,920
more roll down that spine nice big lunge

90
00:03:30,920 –> 00:03:34,290
into downward dog and put it down

91
00:03:34,290 –> 00:03:36,240
completely feet on the back of those

92
00:03:36,240 –> 00:03:37,629
legs

93
00:03:37,629 –> 00:03:39,010
bringing it down is really good for your

94
00:03:39,010 –> 00:03:41,469
triceps bring your downs baby Cobra come

95
00:03:41,469 –> 00:03:43,989
down come back up again put this right

96
00:03:43,989 –> 00:03:48,609
leg through bring it back and step let’s

97
00:03:48,609 –> 00:03:50,650
just do it one more time getting the

98
00:03:50,650 –> 00:03:55,000
left leg back first roll it down let’s

99
00:03:55,000 –> 00:03:57,849
take that leg back we want to take it

100
00:03:57,849 –> 00:03:59,920
back into downward dog

101
00:03:59,920 –> 00:04:01,840
already stretching out those legs

102
00:04:01,840 –> 00:04:03,780
strength and the length of that back

103
00:04:03,780 –> 00:04:07,170
let’s put it down using those triceps

104
00:04:07,170 –> 00:04:10,080
baby Cobra

105
00:04:10,080 –> 00:04:12,930
bring it back up again bring that right

106
00:04:12,930 –> 00:04:16,560
leg through and roll through the spine

107
00:04:16,560 –> 00:04:18,000
oui oui

108
00:04:18,000 –> 00:04:21,360
Schenley okay now we’re going to take

109
00:04:21,360 –> 00:04:24,750
you into another wide stance we’re going

110
00:04:24,750 –> 00:04:26,760
to bend over to one side this is warrior

111
00:04:26,760 –> 00:04:29,340
two bringing our arms out to the side

112
00:04:29,340 –> 00:04:32,220
and just really stretch out that inner

113
00:04:32,220 –> 00:04:34,170
thigh this is really good for your

114
00:04:34,170 –> 00:04:36,630
balance too and make sure that our belly

115
00:04:36,630 –> 00:04:38,430
is tucked under we’re not arching my

116
00:04:38,430 –> 00:04:40,380
back let’s just keep it there really

117
00:04:40,380 –> 00:04:43,320
nice and calm then if you want to extend

118
00:04:43,320 –> 00:04:46,520
it more you can bring the arm over

119
00:04:46,520 –> 00:04:49,470
you can either rest it here or you can

120
00:04:49,470 –> 00:04:52,320
drop this arm down this is really good

121
00:04:52,320 –> 00:04:54,300
for your balance I’m just going to hold

122
00:04:54,300 –> 00:04:56,420
it here

123
00:04:56,420 –> 00:04:58,880
really stretching over you’re going to

124
00:04:58,880 –> 00:05:00,140
feel it all down here you’re going to

125
00:05:00,140 –> 00:05:03,110
feel it working in your quads let’s just

126
00:05:03,110 –> 00:05:05,240
hold it there okay let’s just bring it

127
00:05:05,240 –> 00:05:08,930
back up let’s go to the other side

128
00:05:08,930 –> 00:05:12,110
– just really stretching it out there

129
00:05:12,110 –> 00:05:14,180
I’m going to feel this working all in

130
00:05:14,180 –> 00:05:16,729
your legs it might not look like you’re

131
00:05:16,729 –> 00:05:18,650
doing much but you really are working

132
00:05:18,650 –> 00:05:20,230
all those muscles

133
00:05:20,230 –> 00:05:24,070
and this is taken over it’s really good

134
00:05:24,070 –> 00:05:25,900
for your balance pulling that stomach in

135
00:05:25,900 –> 00:05:29,980
the core and just lifting up and just

136
00:05:29,980 –> 00:05:31,159
breathe

137
00:05:31,159 –> 00:05:32,869
let’s just hold it here if you need to

138
00:05:32,869 –> 00:05:34,699
relax your hand you can just put it up

139
00:05:34,699 –> 00:05:36,999
here

140
00:05:37,590 –> 00:05:40,680
just nicely put it over strengthening

141
00:05:40,680 –> 00:05:43,430
that back leg and let’s put it back up

142
00:05:43,430 –> 00:05:47,220
okay just roll those shoulders okay

143
00:05:47,220 –> 00:05:48,270
well now we’re going to take it into

144
00:05:48,270 –> 00:05:50,190
some positions that really give us

145
00:05:50,190 –> 00:05:52,230
strength than that core and help with

146
00:05:52,230 –> 00:05:54,780
our posture so I’m going to start with a

147
00:05:54,780 –> 00:05:57,600
tree we’re just going to pull in one leg

148
00:05:57,600 –> 00:06:00,810
just hold it up and we’re just going to

149
00:06:00,810 –> 00:06:03,330
focus on one point it’s going to really

150
00:06:03,330 –> 00:06:05,160
squeezing those glutes it’s going to

151
00:06:05,160 –> 00:06:07,860
help improve those muscles and our core

152
00:06:07,860 –> 00:06:11,600
so just breathe just pull those arms up

153
00:06:11,600 –> 00:06:16,110
lift them up bring them down just keep

154
00:06:16,110 –> 00:06:17,639
breathing it’s really good for you push

155
00:06:17,639 –> 00:06:19,979
do you want to keep a really nice lean

156
00:06:19,979 –> 00:06:24,540
tool back I steady and relaxed okay

157
00:06:24,540 –> 00:06:25,919
let’s just hold it here for a little bit

158
00:06:25,919 –> 00:06:27,900
longer keep going

159
00:06:27,900 –> 00:06:32,729
bring those arms down okay let’s switch

160
00:06:32,729 –> 00:06:34,919
over to the other leg now you’re always

161
00:06:34,919 –> 00:06:36,540
going to find that one leg is better

162
00:06:36,540 –> 00:06:38,490
than the other so you’re going to have a

163
00:06:38,490 –> 00:06:40,560
better balance but it’s always great to

164
00:06:40,560 –> 00:06:42,960
do both legs to make sure that we’re

165
00:06:42,960 –> 00:06:45,110
keeping our body nice and

166
00:06:45,110 –> 00:06:47,330
if you just fixate on a point in front

167
00:06:47,330 –> 00:06:49,400
of you it’s going to be easier to

168
00:06:49,400 –> 00:06:51,500
balance so really putting on that

169
00:06:51,500 –> 00:06:55,280
stomach relax those shoulders and it’s

170
00:06:55,280 –> 00:06:56,450
breathing

171
00:06:56,450 –> 00:06:58,760
when I get nice and high just stretch

172
00:06:58,760 –> 00:07:01,630
that back out and bring it back down

173
00:07:01,630 –> 00:07:04,970
okay let’s dig up for one more let’s

174
00:07:04,970 –> 00:07:06,890
breathe it in really squeezing those

175
00:07:06,890 –> 00:07:09,830
glutes at the back you really feel those

176
00:07:09,830 –> 00:07:14,060
legs working and put it down okay I

177
00:07:14,060 –> 00:07:16,760
relax those muscles okay we’re going to

178
00:07:16,760 –> 00:07:18,890
do the star now so just like we were

179
00:07:18,890 –> 00:07:20,420
balancing here we’re going to take it

180
00:07:20,420 –> 00:07:22,730
out to the side and we’re just going to

181
00:07:22,730 –> 00:07:25,370
lift up our arms nice and high

182
00:07:25,370 –> 00:07:27,440
again keep focusing out just want to

183
00:07:27,440 –> 00:07:29,810
lengthen that body remember we’re

184
00:07:29,810 –> 00:07:32,030
putting on line to our body and just

185
00:07:32,030 –> 00:07:34,460
holding it out it does help if your arms

186
00:07:34,460 –> 00:07:36,350
are out to the side you want to make

187
00:07:36,350 –> 00:07:38,140
sure that we’re really tucked in here

188
00:07:38,140 –> 00:07:40,820
using this core this is what’s going to

189
00:07:40,820 –> 00:07:44,030
help our posture balance is all about

190
00:07:44,030 –> 00:07:46,850
supporting our frame and making sure

191
00:07:46,850 –> 00:07:50,000
that we’re making up every single board

192
00:07:50,000 –> 00:07:51,980
part of our body is in the right place

193
00:07:51,980 –> 00:07:53,570
so just hold it out here for a little

194
00:07:53,570 –> 00:07:55,790
bit longer should really be feeling this

195
00:07:55,790 –> 00:07:58,160
in your glutes right now and just

196
00:07:58,160 –> 00:07:59,639
breathe

197
00:07:59,639 –> 00:08:01,949
if you need to just rest it that’s fine

198
00:08:01,949 –> 00:08:04,229
just bring it back up again it doesn’t

199
00:08:04,229 –> 00:08:05,729
matter how high you can get it it’s all

200
00:08:05,729 –> 00:08:08,430
gonna be working those glutes okay and

201
00:08:08,430 –> 00:08:10,560
let’s swap over to the other side you

202
00:08:10,560 –> 00:08:13,030
can really start to feel it

203
00:08:13,030 –> 00:08:14,850
bring it up

204
00:08:14,850 –> 00:08:17,420
and breathe

205
00:08:17,599 –> 00:08:19,939
if you need to you can just hold onto

206
00:08:19,939 –> 00:08:21,169
something that’s fine

207
00:08:21,169 –> 00:08:22,879
but it’s going to improve that court

208
00:08:22,879 –> 00:08:25,460
even more if you’re just holding on to

209
00:08:25,460 –> 00:08:27,499
use your own bodyweight and support to

210
00:08:27,499 –> 00:08:28,809
hold you up

211
00:08:28,809 –> 00:08:31,520
excellent job just keep going

212
00:08:31,520 –> 00:08:33,740
you can spill yourself burning up a

213
00:08:33,740 –> 00:08:35,328
sweat even if you’re just holding a pose

214
00:08:35,328 –> 00:08:38,149
like this it’s working all those muscles

215
00:08:38,149 –> 00:08:40,059
you can even start to feel yourself

216
00:08:40,059 –> 00:08:42,318
twitching slightly neck that’s good that

217
00:08:42,318 –> 00:08:43,639
means that you’re doing a good exercise

218
00:08:43,639 –> 00:08:46,819
and just keep breathing just keep your

219
00:08:46,819 –> 00:08:50,750
eyes focused and just breathe okay just

220
00:08:50,750 –> 00:08:51,889
hold it here for a little bit longer

221
00:08:51,889 –> 00:08:54,350
it’s doing a great job so far just stay

222
00:08:54,350 –> 00:08:55,360
with me

223
00:08:55,360 –> 00:08:57,949
and then exercise is going to be more

224
00:08:57,949 –> 00:08:59,600
stretching so you have a small bit of a

225
00:08:59,600 –> 00:09:03,860
break okay and relax okay you can really

226
00:09:03,860 –> 00:09:05,600
feel it in those glutes is a really good

227
00:09:05,600 –> 00:09:07,699
workout so let’s just bring it down to

228
00:09:07,699 –> 00:09:10,600
the floor we’re going to the Swan pose

229
00:09:10,600 –> 00:09:13,339
so we want one leg in front of the other

230
00:09:13,339 –> 00:09:16,459
this all about the mobility in the hips

231
00:09:16,459 –> 00:09:20,089
we want to make mobility and movement so

232
00:09:20,089 –> 00:09:21,860
you want to strengthen out all those

233
00:09:21,860 –> 00:09:24,730
muscles to make us as limber as possible

234
00:09:24,730 –> 00:09:27,110
make sure that you have a strong ankle

235
00:09:27,110 –> 00:09:30,560
and we’re just really stretching out you

236
00:09:30,560 –> 00:09:32,420
know those exercises we just did are

237
00:09:32,420 –> 00:09:34,040
really tightening and contracting our

238
00:09:34,040 –> 00:09:37,230
muscles and now we want to extend them

239
00:09:37,230 –> 00:09:39,790
okay let’s just hold this here

240
00:09:39,790 –> 00:09:42,320
great if you’re finding you can’t

241
00:09:42,320 –> 00:09:44,420
straighten your back leg you can bend it

242
00:09:44,420 –> 00:09:47,270
slightly it’s all about this movement in

243
00:09:47,270 –> 00:09:47,840
the hips

244
00:09:47,840 –> 00:09:51,410
okay so pulling it out and let’s watch

245
00:09:51,410 –> 00:09:53,139
over

246
00:09:53,139 –> 00:09:56,579
bringing that leg across and pulling out

247
00:09:56,579 –> 00:10:00,100
keeping us nice and lifted and just to

248
00:10:00,100 –> 00:10:03,579
keep breathing really stretching out

249
00:10:03,579 –> 00:10:05,799
those hip muscles to make us have even

250
00:10:05,799 –> 00:10:09,399
more mobility okay it’s all about

251
00:10:09,399 –> 00:10:11,589
connecting with your body and doing what

252
00:10:11,589 –> 00:10:13,779
your body tells you is right if you ever

253
00:10:13,779 –> 00:10:17,019
have any pain just stop we don’t want to

254
00:10:17,019 –> 00:10:19,439
stretch ourselves

255
00:10:19,840 –> 00:10:23,460
slowly here for a little bit longer okay

256
00:10:23,460 –> 00:10:27,010
let’s take it as if we’re gonna sit down

257
00:10:27,010 –> 00:10:27,970
like this we’re just going to put one

258
00:10:27,970 –> 00:10:30,400
leg in front of the other and we’re just

259
00:10:30,400 –> 00:10:32,410
going to pull up in our back just

260
00:10:32,410 –> 00:10:34,150
holding that stomach in nice and tight

261
00:10:34,150 –> 00:10:35,500
it’s going to be really good for

262
00:10:35,500 –> 00:10:37,720
practicing our posture you know often

263
00:10:37,720 –> 00:10:39,460
when we’re driving in a car I know I do

264
00:10:39,460 –> 00:10:41,920
I tend to lakes lunge over we always

265
00:10:41,920 –> 00:10:43,360
want to make sure that we’re keeping

266
00:10:43,360 –> 00:10:46,360
that back nice and open so in the future

267
00:10:46,360 –> 00:10:48,640
we don’t have any further back pain so

268
00:10:48,640 –> 00:10:50,080
you want to hold it up here nice and

269
00:10:50,080 –> 00:10:52,540
tight it’s good for stretching out the

270
00:10:52,540 –> 00:10:57,160
hips just pull it up breathe okay let’s

271
00:10:57,160 –> 00:10:58,990
switch over

272
00:10:58,990 –> 00:11:01,270
putting this other leg on top if you

273
00:11:01,270 –> 00:11:02,890
can’t do that that’s fine you can just

274
00:11:02,890 –> 00:11:05,680
sit normal cross legs but just making

275
00:11:05,680 –> 00:11:07,300
sure that we’re just opening up our

276
00:11:07,300 –> 00:11:10,030
chest and breathing to put that leg back

277
00:11:10,030 –> 00:11:13,600
on top hold it up put these hands out to

278
00:11:13,600 –> 00:11:15,040
the side it’s going to give you even

279
00:11:15,040 –> 00:11:19,570
more to open up your chest okay

280
00:11:19,570 –> 00:11:22,630
so let’s go on to work on to the back

281
00:11:22,630 –> 00:11:25,449
we’re going to go on to more force and

282
00:11:25,449 –> 00:11:27,880
we’re going to stretch up we’re going to

283
00:11:27,880 –> 00:11:29,769
really pull through just think of

284
00:11:29,769 –> 00:11:31,630
somebody tugging on to the other end of

285
00:11:31,630 –> 00:11:34,089
you and again this is all about balance

286
00:11:34,089 –> 00:11:37,569
and control of your inner core so as you

287
00:11:37,569 –> 00:11:40,480
can just hold up here you are going to

288
00:11:40,480 –> 00:11:42,850
shape but it’s going to be means if

289
00:11:42,850 –> 00:11:44,649
you’re doing it correctly so just pull

290
00:11:44,649 –> 00:11:46,839
through that arm as if someone’s pulling

291
00:11:46,839 –> 00:11:48,759
your leg and your arm at the same time

292
00:11:48,759 –> 00:11:51,250
as well as in pulling in that belly into

293
00:11:51,250 –> 00:11:55,060
the spine and just breathe with it and

294
00:11:55,060 –> 00:11:57,279
just hold it there just focus on a point

295
00:11:57,279 –> 00:11:59,980
that’s going to help you really stretch

296
00:11:59,980 –> 00:12:03,850
out as much as you can great job okay

297
00:12:03,850 –> 00:12:05,319
let’s switch it over to the other side

298
00:12:05,319 –> 00:12:07,560
just want to put it out

299
00:12:07,560 –> 00:12:10,199
someone’s tugging on you from both ends

300
00:12:10,199 –> 00:12:15,459
just reach out stretching using every

301
00:12:15,459 –> 00:12:17,050
single muscle in your body

302
00:12:17,050 –> 00:12:20,380
okay keep going keep stretching it as I

303
00:12:20,380 –> 00:12:22,060
said one side is always going to be

304
00:12:22,060 –> 00:12:23,380
better than the other that’s completely

305
00:12:23,380 –> 00:12:23,890
normal

306
00:12:23,890 –> 00:12:27,399
I’m just pulling it out okay which is

307
00:12:27,399 –> 00:12:28,540
holding here for just a little bit

308
00:12:28,540 –> 00:12:30,750
longer

309
00:12:31,420 –> 00:12:34,120
okay this is called a pointer and relax

310
00:12:34,120 –> 00:12:37,210
how can the water go flat on our stomach

311
00:12:37,210 –> 00:12:40,180
we’re just going to pull in one leg and

312
00:12:40,180 –> 00:12:42,220
we’re just going to really be stretching

313
00:12:42,220 –> 00:12:44,440
out those quads now this type of

314
00:12:44,440 –> 00:12:47,020
exercises it’s not all just about how

315
00:12:47,020 –> 00:12:50,200
we’re really tiny and working our

316
00:12:50,200 –> 00:12:51,910
muscles we also want to make sure that

317
00:12:51,910 –> 00:12:53,980
we’re really stretching too because

318
00:12:53,980 –> 00:12:56,320
that’s part of the exercise so just

319
00:12:56,320 –> 00:12:57,550
really stretching out those quads

320
00:12:57,550 –> 00:13:01,450
muscles this is our bow pose so let’s

321
00:13:01,450 –> 00:13:04,120
change it over and if you can’t reach

322
00:13:04,120 –> 00:13:05,860
your foot that’s fine you can just bend

323
00:13:05,860 –> 00:13:08,740
it in and if you want even more you can

324
00:13:08,740 –> 00:13:11,650
put both legs but just tuck your chin in

325
00:13:11,650 –> 00:13:15,430
and just lift up and stretching out that

326
00:13:15,430 –> 00:13:18,310
chest your chest and your legs are

327
00:13:18,310 –> 00:13:21,360
getting a really good stretch

328
00:13:21,360 –> 00:13:24,370
okay keep breathing keep thinking about

329
00:13:24,370 –> 00:13:28,600
that mind to the body and relax okay

330
00:13:28,600 –> 00:13:31,150
let’s roll over onto our backs we’re

331
00:13:31,150 –> 00:13:33,520
just going to do a few add work because

332
00:13:33,520 –> 00:13:34,840
it’s all about alcohol

333
00:13:34,840 –> 00:13:37,480
so let’s lie back I’m just going to have

334
00:13:37,480 –> 00:13:39,670
our knees slightly bent and we’re going

335
00:13:39,670 –> 00:13:42,010
to think about when we come up going

336
00:13:42,010 –> 00:13:44,290
through every part the vertebrae as we

337
00:13:44,290 –> 00:13:46,000
come up every bit of the spine you wanna

338
00:13:46,000 –> 00:13:48,430
feel each one of those vertebrae coming

339
00:13:48,430 –> 00:13:52,300
up so we’re just going to lift up and

340
00:13:52,300 –> 00:13:53,920
then we’re just going to roll really

341
00:13:53,920 –> 00:13:57,270
slowly back down making sure that we’re

342
00:13:57,270 –> 00:14:00,460
really protecting our spine and just

343
00:14:00,460 –> 00:14:04,030
come up and then just rolling really

344
00:14:04,030 –> 00:14:07,240
gradually each one at a time keeping

345
00:14:07,240 –> 00:14:09,550
that muscle and that’s tummy really

346
00:14:09,550 –> 00:14:12,580
really tight just using that core you

347
00:14:12,580 –> 00:14:14,560
can use your hands as a we don’t want to

348
00:14:14,560 –> 00:14:16,480
use your hands on the floor but you can

349
00:14:16,480 –> 00:14:18,850
use it as a sort of a momentum to get

350
00:14:18,850 –> 00:14:21,220
you up okay let’s just take another five

351
00:14:21,220 –> 00:14:22,810
of these

352
00:14:22,810 –> 00:14:26,050
is down really nice and slowly make sure

353
00:14:26,050 –> 00:14:27,190
we keep breathing

354
00:14:27,190 –> 00:14:29,080
it’s going to get harder as you go along

355
00:14:29,080 –> 00:14:31,029
try and keep those feet on the floor

356
00:14:31,029 –> 00:14:33,900
nice and flat

357
00:14:34,780 –> 00:14:37,270
let’s just take three more fees let’s

358
00:14:37,270 –> 00:14:39,730
just pull it up and everything were to

359
00:14:39,730 –> 00:14:41,740
pray we’re gonna feel but only just

360
00:14:41,740 –> 00:14:44,080
slamming badly to protect the back and

361
00:14:44,080 –> 00:14:46,780
the spine see it’s getting harder and

362
00:14:46,780 –> 00:14:48,610
harder let’s just do one more after this

363
00:14:48,610 –> 00:14:53,770
and just roll back okay and the last one

364
00:14:53,770 –> 00:14:58,480
pull it up open that chest and roll back

365
00:14:58,480 –> 00:15:03,610
down really really slowly okay the last

366
00:15:03,610 –> 00:15:06,210
exercise it’s more just about breathing

367
00:15:06,210 –> 00:15:09,250
so we just want to stand up we’re just

368
00:15:09,250 –> 00:15:10,690
going to be stretching out the back of

369
00:15:10,690 –> 00:15:13,120
our legs so just want you to roll down

370
00:15:13,120 –> 00:15:17,140
and just hang your head down bend your

371
00:15:17,140 –> 00:15:19,090
legs your knees slightly

372
00:15:19,090 –> 00:15:21,130
you just going to feel stretch all the

373
00:15:21,130 –> 00:15:24,190
way here so just let your head and your

374
00:15:24,190 –> 00:15:28,240
hands just relax just completely let the

375
00:15:28,240 –> 00:15:31,030
crown of your head just fall just really

376
00:15:31,030 –> 00:15:33,700
stretching underneath here if you need

377
00:15:33,700 –> 00:15:35,380
more of a stretch you can straighten

378
00:15:35,380 –> 00:15:36,230
those

379
00:15:36,230 –> 00:15:38,839
keeping that head like them nice and

380
00:15:38,839 –> 00:15:41,149
relaxed and over time you’ll be able to

381
00:15:41,149 –> 00:15:43,070
put your hands flat on the floor your

382
00:15:43,070 –> 00:15:45,380
legs will be straight it’s really good

383
00:15:45,380 –> 00:15:46,880
just to make sure that you really

384
00:15:46,880 –> 00:15:50,389
stretch out those limbs okay let’s just

385
00:15:50,389 –> 00:15:53,029
relax here for a little bit longer then

386
00:15:53,029 –> 00:15:54,649
when we come up I want you to do it

387
00:15:54,649 –> 00:15:57,230
really slowly just coming up one

388
00:15:57,230 –> 00:15:59,810
vertebrae at a time so let’s just pick

389
00:15:59,810 –> 00:16:00,709
it up slowly

390
00:16:00,709 –> 00:16:03,139
I don’t want you to beat me up you’ve

391
00:16:03,139 –> 00:16:04,490
got to come up after me

392
00:16:04,490 –> 00:16:07,630
okay let’s really really gently come up

393
00:16:07,630 –> 00:16:10,279
we’re going to stand up open up those

394
00:16:10,279 –> 00:16:11,029
shoulders

395
00:16:11,029 –> 00:16:14,060
just relax them and I hope you feel

396
00:16:14,060 –> 00:16:16,399
relaxed too well done excellent job I

397
00:16:16,399 –> 00:16:18,560
hope you feel relaxed and calm like I do

398
00:16:18,560 –> 00:16:20,540
if you’ve got any questions you can just

399
00:16:20,540 –> 00:16:22,040
leave me a comment and I’m going to get

400
00:16:22,040 –> 00:16:23,810
back to you remember we’re here five

401
00:16:23,810 –> 00:16:25,699
days a week so you can subscribe to our

402
00:16:25,699 –> 00:16:28,160
channel tell all your chums I’m Rebecca

403
00:16:28,160 –> 00:16:31,899
Louise and thank you for watching ex hit

404
00:16:49,050 –> 00:00:00,000
you

Leave a Reply

Your email address will not be published. Required fields are marked *