20 Minutes Full Body Stratching For Relex To Your Whole Body | Body Recovery

 Welcome to your 20-minute stretching session to release and relax the whole body 

Key Highlights-

* Exercise for relaxing your body.

* Stratching For recovery.

* Stress and Anxiety release stratching or yoga.

Settle down on your mat in a seated position we're starting by releasing the hips so feet apart knees bent hands behind you for support single leg hip rotation loosening that hip joint 30 seconds okay change sides rotating at the hip. Now both legs together knees to one side then the other. 

Okay standing up now moving into a low lunge right foot forward left leg straight out behind you resting on straight arms for 30 seconds   option now to go deeper by moving down onto your elbows head forward and breathe. 

Now keep the right foot where it is drop the left knee to the floor as you come up raise your arms straight up sun salutation if you need support for your knee you can rest on a folded towel option now to take this slightly deeper with a gentle back bend chin up.

 Now changing sides left foot forward extend the right leg behind you keep the right leg straight and rest on your hands option to extend by dropping down onto your elbows now sun salutation again right knee to the floor reach up with the arms and stretch option again to take a gentle back bend deep breaths. 

Okay now stand up feet apart drop down into a deep squat heels flat to the floor if you can now stand up feet hip distance apart reach up and down hands to the floor drop the head for forward bend now extend by walking your hands round to one side then the other as if you're drawing a semi-circle on the floor now another forward bend this time feet slightly wider apart so hands on the waist  bend forward drop the head full lower back stretch you should also be feeling this in the hamstrings at the back of the legs that's 30 seconds so come up halfway back level with the floor reach the head forward drop the head down and stretch for another full forward bend bend the knees inhale as you come up next it's a triangle so legs wide apart twisting the right foot out left foot in reach up with your left hand triangle head looking up towards that left hand   now turn your feet around and reach up with your right hand. 

Now we're going deeper on this one so again right foot out left foot in now bend the right knee rest your right elbow on your right knee left arm up and over to the front stretching forward  feel the stretch all along that left side now come up turn your feet around bend the left knee left elbow on the left knee stretch over and forward with the right arm okay short break.

 

Now stand up head up shoulders back concentrate on your breathing for 30 seconds okay now let's go into cat stretches so down onto all fours   arching your back head down then dropping your spine as your head goes up carry on for 30 seconds now down on your back for the bridge arms by your sides knees bent feet flat to the floor raise your buttocks into the bridge position option to go deeper by interlocking the fingers underneath your buttocks pull the shoulder blades together and hold hips high as they can go so and down now pull your knees into your chest hands behind your knees   bring your head and knees together then raising and lowering your head to your knees keep going for 30 seconds   now coming to seated position legs wide apart right hand takes hold of your right ankle left arm up and over to the right side stretch so okay relax changing sides now so it's left hand to your left ankle raise your right arm and into a side stretch so okay relax now face the front of the mat for seated forward bend breathe into that lower back feeling the stretch. 

Now it's fish position so lie down on your back   hands under your buttocks squeeze your shoulder blades together top of the head touching the floor really opening up that chest deep breaths option now to go deeper by raising your legs a few inches off the floor   keeping the feet together top of the head touching the floor and relax now bring both knees in toward the chest hands behind the knees head and knees together and it's a rocking movement backward and forward massaging the whole spine okay time for relaxation now so lying flat on the floor relax your whole body breathing deeply we're giving you 30 seconds.