WEBVTT 00:00:00.230 --> 00:00:04.394 (upbeat music) 00:00:12.613 --> 00:00:13.720 - Howdy everyone. 00:00:13.720 --> 00:00:16.600 Welcome to your 10 minute stretch. 00:00:16.600 --> 00:00:19.160 Thank you for joining me and Benji, of course. 00:00:19.160 --> 00:00:21.040 We're gonna start on all fours. 00:00:21.040 --> 00:00:23.200 So come on down to the ground. 00:00:23.200 --> 00:00:24.840 Spread the fingertips wide, 00:00:24.840 --> 00:00:26.280 wrists underneath the shoulders, 00:00:26.280 --> 00:00:29.600 knees directly underneath the hips. 00:00:29.600 --> 00:00:30.600 On an inhale, 00:00:30.600 --> 00:00:32.920 drop your belly, open your chest. 00:00:32.920 --> 00:00:35.200 Take it nice and slow here. 00:00:35.200 --> 00:00:38.000 Lengthen through the crown of the head and imagine your tail 00:00:38.000 --> 00:00:41.440 really reaching up towards the sky. 00:00:41.440 --> 00:00:43.640 Good, breathe in. 00:00:43.640 --> 00:00:45.720 Exhale, press into your yoga mat 00:00:45.720 --> 00:00:48.000 or the earth and round through the spine. 00:00:48.000 --> 00:00:49.960 Again, pause, take it slow here. 00:00:49.960 --> 00:00:53.000 Feel the stretch of the back body. 00:00:53.000 --> 00:00:56.880 Hug the low rib into the spine. 00:00:56.880 --> 00:01:00.160 Draw your navel up, up, up. 00:01:00.160 --> 00:01:01.720 And now let it flow. 00:01:01.720 --> 00:01:06.320 Inhale, dropping the belly, Cow Pose. 00:01:06.320 --> 00:01:10.400 Exhale, rounding through Cat. 00:01:10.400 --> 00:01:11.960 You can close your eyes here. 00:01:11.960 --> 00:01:15.268 Start to drop in to conscious breath 00:01:15.268 --> 00:01:18.942 as we practice 00:01:18.942 --> 00:01:22.930 some conscious stretching. 00:01:32.160 --> 00:01:36.520 And the next time you're in Cat Pose, stay there. 00:01:36.520 --> 00:01:38.760 Draw the low ribs in towards 00:01:38.760 --> 00:01:41.440 your back a little more so you feel more of a stretch. 00:01:41.440 --> 00:01:44.650 And then you're gonna bump your hips to the left 00:01:44.650 --> 00:01:46.960 while you're in this Cat Pose and 00:01:46.960 --> 00:01:49.550 then turn your gaze 00:01:49.550 --> 00:01:53.003 over to your left hip crease. 00:01:54.720 --> 00:01:57.520 Great, then come through Cat Pose. 00:01:57.520 --> 00:01:58.800 This is a little different than 00:01:58.800 --> 00:02:01.320 the side stretch we've done a lot in the past. 00:02:01.320 --> 00:02:03.560 You're gonna remain in Cat, 00:02:03.560 --> 00:02:05.920 arching the back, bump the hips to the right 00:02:05.920 --> 00:02:10.080 and now turn to look to your right hip. 00:02:10.080 --> 00:02:14.009 You should feel this length in the left low back. 00:02:15.360 --> 00:02:18.880 Lovely, now come back to center, curl the toes under, 00:02:18.880 --> 00:02:22.760 send the hips back but just reach the fingertips forward. 00:02:22.760 --> 00:02:25.240 Tent the palms, so you're lifting the palms up 00:02:25.240 --> 00:02:27.870 and we're stretching the wrists forward 00:02:27.870 --> 00:02:32.520 and the fascia of the feet, the ankles. 00:02:32.520 --> 00:02:34.320 Find a little traction here. 00:02:34.320 --> 00:02:39.468 You can even drop the chin down if it feels all right here. 00:02:40.840 --> 00:02:44.880 And then slowly lift the heart up, plant the palms. 00:02:44.880 --> 00:02:47.760 Keep the toes curled under as we send the hips back 00:02:47.760 --> 00:02:50.160 for Downward Facing Dog. 00:02:50.160 --> 00:02:52.440 Stretch it out here, relax the head, 00:02:52.440 --> 00:02:55.480 bend one knee and then the other. 00:02:55.480 --> 00:02:57.600 Just pedal it out here again, 00:02:57.600 --> 00:03:02.007 bringing conscious breath to the 00:03:02.996 --> 00:03:06.520 conscious stretching. 00:03:10.160 --> 00:03:14.280 Press into the index finger and thumb here. 00:03:14.280 --> 00:03:17.680 Feel the upper arm bones rotate out, 00:03:17.680 --> 00:03:19.920 left to right externally. 00:03:19.920 --> 00:03:23.120 And then see if you can hug those low ribs in once again, 00:03:23.120 --> 00:03:25.040 so we're not just dumping through the front body, 00:03:25.040 --> 00:03:28.003 but we're finding a little engagement. 00:03:29.320 --> 00:03:32.000 Nice, then anchor the left heel down. 00:03:32.000 --> 00:03:35.560 Inhale, lift the right leg up high, Three-Legged Dog. 00:03:35.560 --> 00:03:37.840 Exhale, point the toes. 00:03:37.840 --> 00:03:40.430 And then slowly shift it forward and step that 00:03:40.430 --> 00:03:43.400 right foot all the way up into a low lunge. 00:03:43.400 --> 00:03:45.720 You can lower the back knee. 00:03:45.720 --> 00:03:48.920 Front knee over front ankle and let's take a breath here. 00:03:48.920 --> 00:03:50.720 If you want a little more stretch here, 00:03:50.720 --> 00:03:52.360 you can curl the left toes 00:03:52.360 --> 00:03:55.680 under just to walk the left knee out and then everyone 00:03:55.680 --> 00:03:59.320 come onto the top of that left foot for this stretch. 00:03:59.320 --> 00:04:01.520 Pull the right hip crease back. 00:04:01.520 --> 00:04:04.360 Close your eyes here if you feel comfortable 00:04:04.360 --> 00:04:09.389 or find a soft gaze and breathe. 00:04:11.050 --> 00:04:12.720 Alright, this is the first stop. 00:04:12.720 --> 00:04:14.120 You can stay here breathing. 00:04:14.120 --> 00:04:16.720 Try to get lighter on your fingertips. 00:04:16.720 --> 00:04:18.680 We can also interlace the fingertips, 00:04:18.680 --> 00:04:20.360 bring them to the top of the thigh. 00:04:20.360 --> 00:04:25.600 Everyone lift up just a bit between the thighs. 00:04:25.600 --> 00:04:27.880 So squeeze your thighs in towards the midline. 00:04:27.880 --> 00:04:30.431 Find that lift from the pelvic floor. 00:04:31.440 --> 00:04:32.680 And then last stop, 00:04:32.680 --> 00:04:35.120 reach the fingertips forward, up and back. 00:04:35.120 --> 00:04:37.080 Big breath, big stretch here, 00:04:37.080 --> 00:04:38.000 Crescent Lunge. 00:04:38.000 --> 00:04:40.720 Everyone press into the top of that back foot. 00:04:40.720 --> 00:04:43.820 Try to keep those back toes straight and in line 00:04:43.820 --> 00:04:46.720 as best you can with your ankle. 00:04:46.720 --> 00:04:49.720 Lovely, then wiggle the fingertips, rain it down. 00:04:49.720 --> 00:04:51.480 We'll all meet here. 00:04:51.480 --> 00:04:53.680 Plant the palms, curl the toes under, 00:04:53.680 --> 00:04:56.000 lift the back knee and step it back, 00:04:56.000 --> 00:04:58.478 Downward Facing Dog. 00:05:00.040 --> 00:05:01.240 Anchor the right heel, 00:05:01.240 --> 00:05:03.240 inhale, lift the left leg up high. 00:05:03.240 --> 00:05:04.800 Exhale, shift it forward. 00:05:04.800 --> 00:05:08.760 Step your left foot up into that nice low lunge. 00:05:08.760 --> 00:05:11.560 You can use blocks here. 00:05:11.560 --> 00:05:13.400 Stack the front knee over the front ankle. 00:05:13.400 --> 00:05:14.680 And if you want a deeper stretch, 00:05:14.680 --> 00:05:18.520 you can curl the toes under, walk the right knee back, 00:05:18.520 --> 00:05:23.120 and then press into the top of that left foot. 00:05:23.120 --> 00:05:24.800 So imagine the root of this 00:05:24.800 --> 00:05:27.080 stretch is coming from your left, 00:05:27.080 --> 00:05:31.560 excuse me, your right foot, pressing down firmly. 00:05:31.560 --> 00:05:35.355 That's how you're gonna find that deep, deep stretch. 00:05:36.760 --> 00:05:40.280 Then stay here, maybe get lighter on the fingertips. 00:05:40.280 --> 00:05:42.520 So engage your core muscles. 00:05:42.520 --> 00:05:44.360 Or we can interlace the fingertips, 00:05:44.360 --> 00:05:46.800 come to the left thigh, take a breath here, 00:05:46.800 --> 00:05:48.440 lift your heart. 00:05:48.440 --> 00:05:50.120 Everyone squeeze the inner thighs 00:05:50.120 --> 00:05:52.560 to the midline just to lift up. 00:05:52.560 --> 00:05:55.000 Also engages the glutes. 00:05:55.000 --> 00:05:57.840 And then maybe we take it full Crescent Lunge. 00:05:57.840 --> 00:06:00.480 Now moving in this shape, 00:06:00.480 --> 00:06:04.240 think about really stretching fingertips up, 00:06:04.240 --> 00:06:06.920 pressing into the top of that back foot, 00:06:06.920 --> 00:06:10.800 pressing into the left big toe mound, 00:06:10.800 --> 00:06:14.080 finding extension in the neck. 00:06:14.080 --> 00:06:16.320 And then we'll wiggle the fingertips 00:06:16.320 --> 00:06:19.440 and rain it all the way down. 00:06:19.440 --> 00:06:21.880 From here, back to Downward Facing Dog. 00:06:21.880 --> 00:06:24.400 Peace out, Benji. 00:06:24.400 --> 00:06:26.660 Take a deep breath in. 00:06:26.660 --> 00:06:29.880 And a long breath out. 00:06:29.880 --> 00:06:33.640 One more time, big breath in. 00:06:33.640 --> 00:06:36.120 And a long breath out. 00:06:36.120 --> 00:06:38.160 Slowly lower the knees. 00:06:38.160 --> 00:06:41.960 Listen carefully, you're gonna drop the elbows down. 00:06:41.960 --> 00:06:44.560 And then from here, press into the palms, 00:06:44.560 --> 00:06:45.720 forearms are parallel. 00:06:45.720 --> 00:06:48.880 You're gonna walk the knees back to Puppy Pose. 00:06:48.880 --> 00:06:51.960 So deep stretch here. 00:06:51.960 --> 00:06:53.640 Melting the heart towards the earth, 00:06:53.640 --> 00:06:55.320 pressing into the palms. 00:06:55.320 --> 00:06:58.320 Maybe the forehead comes to the mat. 00:06:58.320 --> 00:07:02.360 Tailbone up towards the sky. 00:07:02.360 --> 00:07:04.480 Breathe into the shoulder girdle. 00:07:04.480 --> 00:07:09.423 Breathe into the ribcage and the low back. 00:07:10.600 --> 00:07:13.960 Notice if you're gripping around your forehead or your jaw, 00:07:13.960 --> 00:07:17.444 or the fingers or the toes, soften there. 00:07:21.120 --> 00:07:25.040 And then slowly carve a line with the nose, look up. 00:07:25.040 --> 00:07:27.960 We'll come all the way up with the knees. 00:07:27.960 --> 00:07:29.680 So you're walking the knees all the way up 00:07:29.680 --> 00:07:31.040 towards the front of your mat. 00:07:31.040 --> 00:07:34.600 Swing your legs to one side. 00:07:34.600 --> 00:07:36.240 And then you're gonna hug the right knee in 00:07:36.240 --> 00:07:38.640 as you extend the left leg out long. 00:07:38.640 --> 00:07:41.920 Sit up nice and tall here, inhale. 00:07:41.920 --> 00:07:45.160 Exhale, take your right fingertips behind you. 00:07:45.160 --> 00:07:49.080 Open up through your right pec, right chest. 00:07:49.080 --> 00:07:50.040 Now if you notice that 00:07:50.040 --> 00:07:51.920 you're kind of collapsed in the low back here, 00:07:51.920 --> 00:07:55.920 it could be good to sit up on a blanket or a block. 00:07:55.920 --> 00:07:59.320 Finding length in the spine. 00:07:59.320 --> 00:08:01.400 Then press into your left heel. 00:08:01.400 --> 00:08:05.090 Take your left fingertips all the way up and 00:08:05.090 --> 00:08:07.160 outer edge of the left elbow's gonna come to 00:08:07.160 --> 00:08:10.760 the outer edge of the right knee. 00:08:10.760 --> 00:08:13.680 And find alignment here in the twist. 00:08:13.680 --> 00:08:16.200 Breathe, maybe look past your right shoulder. 00:08:16.200 --> 00:08:18.640 Inhale in. 00:08:18.640 --> 00:08:21.920 Find that expansion and then exhale. 00:08:21.920 --> 00:08:24.442 Navel draws in. 00:08:25.600 --> 00:08:28.400 Good, one more time, inhale in. 00:08:28.400 --> 00:08:31.400 And exhale to release, awesome. 00:08:31.400 --> 00:08:33.642 Take it to the other side. 00:08:36.920 --> 00:08:38.400 Right arm reaches up. 00:08:38.400 --> 00:08:40.920 When you're ready, outer edge of the right elbow 00:08:40.920 --> 00:08:46.360 to the outer edge of the left thigh. 00:08:46.360 --> 00:08:48.320 And a modification here could be 00:08:48.320 --> 00:08:52.013 to just hug that left knee in with the right elbow. 00:08:53.960 --> 00:08:58.040 So providing the spine now with some stretch. 00:08:58.040 --> 00:09:00.760 Press into your right heel. 00:09:00.760 --> 00:09:04.680 Lengthen through the crown of the head, breathe in. 00:09:04.680 --> 00:09:08.080 I love the sounds of the birds outside my window here. 00:09:08.080 --> 00:09:11.403 It's nice for this moment anyway. 00:09:13.440 --> 00:09:15.840 And then slowly release. 00:09:15.840 --> 00:09:17.520 Take both feet out now. 00:09:17.520 --> 00:09:20.160 Inhale, reach for the sky as you exhale. 00:09:20.160 --> 00:09:21.880 Think up and over as we come 00:09:21.880 --> 00:09:24.280 into a deep stretch for the hamstrings. 00:09:24.280 --> 00:09:27.120 Bend your knees as much as you need to here and 00:09:27.120 --> 00:09:30.040 allow the weight of the head to melt over. 00:09:30.040 --> 00:09:33.400 Feeling that stretch in the lower back. 00:09:33.400 --> 00:09:36.160 Keep the toes active here if you can. 00:09:36.160 --> 00:09:37.600 Soften the skin of the face and 00:09:37.600 --> 00:09:39.800 in time you might work to come into 00:09:39.800 --> 00:09:42.800 Paschimottanasana with the knees, 00:09:42.800 --> 00:09:45.280 with the legs, excuse me, straight. 00:09:45.280 --> 00:09:48.019 Soft bend in the knees. 00:09:53.200 --> 00:09:54.920 And then slowly release. 00:09:54.920 --> 00:09:56.600 We're gonna cross the ankles, 00:09:56.600 --> 00:10:00.040 come into Sukhasana, cross-legged position. 00:10:00.040 --> 00:10:02.160 Bring your right hand down to the earth. 00:10:02.160 --> 00:10:04.120 Left fingertips reach up and over. 00:10:04.120 --> 00:10:06.400 Just a nice, easy side body stretch here. 00:10:06.400 --> 00:10:08.280 Breathe in. 00:10:08.280 --> 00:10:12.664 Round through center and take it to the other side. 00:10:15.400 --> 00:10:17.000 And then one more round on each side. 00:10:17.000 --> 00:10:21.250 Round through center, to the right. Breathe in. 00:10:22.240 --> 00:10:25.520 Round through center. 00:10:25.520 --> 00:10:27.584 To the left. 00:10:28.970 --> 00:10:32.280 We'll come back to center, palms on the knees, 00:10:32.280 --> 00:10:34.440 chin to chest, slowly roll up, 00:10:34.440 --> 00:10:36.560 stacking through the spine. 00:10:36.560 --> 00:10:40.880 And then bring the right ear over the right shoulder. 00:10:40.880 --> 00:10:43.080 And left ear over left shoulder. 00:10:43.080 --> 00:10:45.560 You can soften your gaze or close your eyes here. 00:10:45.560 --> 00:10:48.160 This is the end of the video 00:10:48.160 --> 00:10:50.320 so taking a couple quiet moments. 00:10:50.320 --> 00:10:53.640 You can draw a couple circles 00:10:53.640 --> 00:10:56.740 with the nose one way. 00:10:58.400 --> 00:11:00.419 And then the other. 00:11:01.800 --> 00:11:05.280 And then bring the head back to center. 00:11:05.280 --> 00:11:07.200 Draw the palms together. 00:11:07.200 --> 00:11:10.960 And then inhale, lift the thumbs up to the forehead here. 00:11:10.960 --> 00:11:14.120 Relax your shoulders and just find stillness for a moment. 00:11:14.120 --> 00:11:16.541 Notice how you feel. 00:11:18.480 --> 00:11:22.684 And we'll close with a final breath in through the nose. 00:11:24.250 --> 00:11:26.720 And out through the nose or mouth. 00:11:26.720 --> 00:11:29.673 You can bow the head if it feels good. 00:11:30.520 --> 00:11:32.141 Nice work. 00:11:33.015 --> 00:11:38.331 (upbeat music)