Yoga Stretches For Flexibility | Good Moves | Well+Good


(upbeat music) – Okay, welcome back. My name is Andrea Russell, and this Good Moves with Well and Good. Today we’re doing Yoga for Flexibility. This sequence will be focused
on all around flexibility, so targeting all areas of the body. Great if you wanna get limber or if you wanna target something specific. We’re gonna start off laying on our backs. So come to lay down on your mats. Make sure you have a
strap or a belt handy. Keep the knees bent to start. Grab your belt. And just catch ball of your
right foot on your strap. Reach it up towards the ceiling. If you’re stable here and
it feels okay on your spine, extend the left leg towards
the front of the space. Really straighten out the leg. Press the back of the knee away from you. And if it feels okay, go
ahead and draw that leg up towards your chest, being sure to take
deep, full breaths here. In (inhaling) and out (exhaling). Relaxing through the shoulders. Don’t add tension anywhere else. Breathe in (inhaling). Exhale (exhaling). Take one last full breath in, really reaching up through that heel. Exhale. Take the leg back to 90
angle, right above the hip. Take both ends of the
strap into your right hand. Left hand comes to the top of the thigh. Go ahead and open the
right leg out to the side, pressing the top of that left thigh down, being mindful of not
letting the left hip pop up. Open up out towards the side, feel that stretch through
the inner right groin. Take a deep breath in (inhaling). Exhale, option to look
over the left shoulder. Breathe in (inhaling). Exhale, keep pressing through the heel. The left toes are reaching
up towards the ceiling. Last breath in. Exhale, shoulders stay soft. Inhale, take the right leg up to center. We’ll grab both ends of the
strap with the left hand. I like to take my right
hand to the hip for this. We’re not going into a twist. We’re gonna stretch the
outer line of the right leg. So just move the leg
over maybe six inches. Turn the toes a little bit to the right and pull the leg up. For some of us, this is
gonna feel different. You’ll need to go further,
you’ll need to go less. But really pull the leg up,
point the toes away from you. Breathe in (inhaling). Breathe out (exhaling). One last deep breath in. Exhale. Take the leg up towards center. Strap goes off to the side. Hug the knee in towards the chest. Flex the foot. We’ll come into a Supine Twist. So, left knee comes up. Eagle wrap the legs. You can double twist or not. Send both of the legs over
towards the left side. Knees stay high up in
line with your navel. Arms go out. If you don’t have enough space,
you can bend at the elbows. Gaze over the right shoulder. You’re in a Supine Twist. Take a deep breath in and out (exhaling). Feeling that twist from your navel, being okay if your shoulder, one or both, doesn’t touch the floor. In (inhaling) and out (exhaling). Take one last deep breath in. Exhale. Take the legs back to center. Unwind. Hug the knees in towards the chest. Both feet flat on the floor. Grab your strap once again. Catch the ball of the
left foot on your strap. Reach it up towards the ceiling. Get stable here. If it feels okay on your back, reach the right leg away from you. Press the back of that
knee onto the floor. Reach the heel up towards the ceiling. Take a deep breath in. Soften the shoulders. Exhale, go ahead and draw
that leg towards your face. Now, if you don’t have a strap
and you’re doing this video, if you can grab your
ankle with your hands, you can go ahead and do that. Or use any other prop
you have in your house. Take a breath in. And out (exhaling). One more. Breathe in (inhaling). Exhale. Reach the ankle back on top of the hip. Take both ends of the
strap in your left hand. The right hand comes to
the top of the thigh. Open your left leg up towards the side, being mindful of not letting
the right hip come up off the floor. Take a breath in. Exhale, option to look
over the right shoulder. Breathe in. Breathe out (exhaling). Right toes stay flexed. Inhale. Exhale. Take the left leg back up to center. Grab both ends of the
strap in your right hand. The left thumb comes to the hip crease. Suggest that hip crease down. Turn the toes a little bit to the left. And then pull the leg maybe like six to 12
inches across the body. We’re not going for that full twist. We’re going for this Outer Leg Stretch. Take a deep breath in (inhaling). And out (exhaling). Breathe in through the nose (inhaling). Exhale, really fill up through the chest. Inhale. And out (exhaling). Take the leg back to center. Bend the knee in towards the chest. Set your strap off to the side. Hug in through the shin. Flex the foot. Eagle wrap the legs,
so bend the right knee. Option to get the double bind or just stay with the single crossing. Send the hips over to the left as the knees come to the right. Arms extend out. Flat or bent at the elbows if
you don’t have enough space. Take a deep breath in. Exhale, option to look
over that left shoulder. Inhale. Exhale. Take one more big breath in and out. Take both legs up to center. Unwind the legs. Hug both knees up towards the armpits and then reach inside of the knees for the outside edges of your feet. Happy Baby. Reach the bottoms of your
feet up towards the ceiling. Knees come down towards the armpits. Rock gently left and right. Taking slow deep breaths. You can even reach the
feet up towards your face if that feels nice. You’re really just stretching and opening up the legs, the hips. Then hug the knees in towards the chest. Grab in front of the shins,
right below the knees. You’re gonna round your
spine and take a few rocks. Get some momentum here. Yeah, you can have some
fun rocking up and down. Then I want you to get enough
momentum to put your feet flat on the floor and
meet me in a Forward Fold. Grab opposite elbows. Keep your knees soft. Even if your hands touch down, I want you to bend your knees. Let your head hang out. Be easy on your lower back and spine. Rock gently left and right. Switching the grip on the
forearms or the elbows. Release your hands down to the
floor or your palms to shins. Take a flat back. Open up the front of your spine. Inhale (inhaling). Size, you exhale (exhaling). Start to roll up, keeping the knees bent. Roll yourself all the way up. Hands go wide. Interlace the hands overhead. Press the palms inside out. Exhale, Side Bend to the right. Take yourself to center. Inhale. Exhale, Side Bend over to the left. Breathe and take it to center. Turn the palms to face each other. Look up at your thumbs. Big stretch. Exhale Full Forward, soft knees. Hands touch down. Take a breath in. Palms can go to shins or off to the floor. Exhale, hands to the floor. Step your left leg back. Tap the knee down. Point the toes. Reach both arms up, Anjaneyasana. Really pull those inner thighs together. Lift through the low belly. Reach up. This is a Backbend, so send the breath to
the front of your body. Inhale. (inhaling) Exhale. Take any variation you
like here with the arms. You could grab opposite
elbows if it feels nice. You could grab behind your head. Take one more big breath in and out (exhaling). Reach the arms up. Stretch up. Then take hands down to the floor. Tuck your back toes for stability. Straighten out through the right leg. Left hip stays above that knee. Curl the toes up. Take a breath in. On your exhale, fold. Option to grab your blocks here if your hands needs some support. Breathe in. Breathe out (exhaling). Full breath in through the nose. Exhale, reaching that chest down, straightening out through the knee. Last breath in (inhaling) and out (exhaling). Re-bend the right knee. Move the foot all the way to
the outside edge of the mat. The back knee stays down. Point the toes a little
bit out to the side. Reach the right arm up for a Lizard Twist. This is a great easy twist here. You can stay, or if you’re
feeling pretty open in your hips, and you’re looking for a stretch
in the back of the thigh, bend your knee, grab for the foot. I like to draw my heel towards my seat, but stay wherever you can breathe. Turning through the chest,
lifting the left ribs. Big breath in. Maybe look up towards the ceiling. Exhale. Breathe in through the nose. Breathe out. (exhaling) Last breath in. Exhale. Release the foot. Right arm comes to the front. Move that foot back in between the hands. Low Lunge, lift up the back knee. Pivot both of your toes to the left. Hands come underneath the shoulders. Toes come inside of the heels. Take a big breath in. Press down through the edges of your feet. On your exhale, you fold, walking the hands back
in line with your feet, reaching the head down towards the floor. Take a variation with the arms here. Interlace them behind of your back. Reach them up towards the ceiling and then back down towards the floor. You’re in Prasarita Padottanasana. Take a deep breath in and out, really lifting up through
the back line of the body, reaching your sitting
bones towards the ceiling. Exhale. One more, breathe in (inhaling). Breathe out (exhaling). Release your hands down towards the floor. Lengthen through the spine. Take your heels, turn them in. Toes point out. Sit your hips down. You’re sort of in the Goddess Squat. Take the forearms to the
thighs right near your knees. And then press your thighs open. Shift your hips a little bit
left and a little bit right. For me, this is a deep
stretch, like in my groin, and for the muscle that connects from my inner part of
my thigh all the way out towards the knee. So you can sway gently side to side, taking deep, full breaths. Take one more in, and out (exhaling). Hands come back down towards the floor. Meet me in a Low Lunge,
facing the front of your mat. On your inhale, step
the left foot forward. Feet stay hip distance apart. Exhale. Fold. Soften the knees. Dropping the head, start to roll up. Hands come out towards the side. Interlace the hands
overhead, and then switch. Take the awkward interlacing. Take the palms inside out. Press the arms up. Arm bones come close to the ears. Pull the lower belly in. Exhale. Side Bend to the left this time. Breathe in, take it to center. Exhale, Side Bend to the right. Inhale to center. Turn the palms to face each other. Look up at your thumbs. Exhale, fold over soft knees. Halfway lift. Breathe in. Exhale, hands to the floor. Step the right leg back this time. Tap the knee down. Point the toes. Reach the arms up. Anjaneyasana. Inner thighs pulled together, lift through the chest. Deep breath in. Exhale, take any variation
you took with the arms on the first side. Breathe in. Breathe out. Last breath in. Exhale. Reach the arms up. Then hands come down towards the floor. Tuck the back toes. Straighten out your left
leg, curling the toes up towards the ceiling. Find some length in your spine. Full breath in. Pull the navel in. On your exhale, reach the
chest forward and down. You’re in Half Hanumanasana. Take a deep breath in, grabbing the blocks if
you need some support. And a full breath out. Inhale. Exhale (exhaling). Continuing to flex the toes, breathe in. Breathe out. Inhale, flatten out that left foot. Heel toe it all the way out
towards the edge of the mat. Point the toes a little bit out. Let the hips sink way down. Flatten out through the right palm. Reach the left arm up. Twist it open. Feel free to stay here if this is enough of a stretch for you. If you’re going for the top
of the thigh, bend the knee. It’s like a hamstring curl. Grab the foot. If you can manage, draw
the heel towards your seat. Point the elbow up and
turn through the chest. Take full breaths. Really feel that breath
as lift the right ribs up. Breathe in. Exhale. Take one more breath in. Keep reaching your heel towards your seat. Exhale. Release the foot. Take the left hand back
towards the front of the mat. Scootch that left leg back in between. Pick up your right knee for a Low Lunge, and then step the right foot forward. Heel toe your feet wide,
for a wide Straddle. Hands come underneath the shoulders. Take a deep breath in. On you exhale, walk the hands
down in between your hands. Reach the top of your
head towards the floor, then interlace the hands behind of you. Interlace them and then switch it so you’ve got the awkward grip. Take a deep breath in. Exhale, reaching the top of your head down towards the floor. Breathe in. Breathe out (exhaling). Two more, inhale through the nose. Exhale, reaching the hips
up towards the ceiling. Take one more. Reaching the elbows together, exhale. Release hands down to the floor. Find the long spine here. And then adjust so that the
heels are in, the toes are out. Bend your knees here. We’re coming into our Goddess Squat. Elbows come to the thighs
right above the knees. Sway gently left and right. Press the knees open. Take a deep breath in (inhaling) and out (exhaling), being sure to soften
through the shoulders, finding broad collarbones here. Breathe in (inhaling). Exhale. So nice. Take the hands down. Heel toe your feet until
they’re back on your mat hip distance apart. And then take a Chair Pose. Bend the knees. Reach the arms up. Exhale lower. Two more breaths. Breathe in (inhaling). Exhale, you’re so close. We’re gonna sit all the way down. Use your hands if you need to. Breathe in. Exhale lower all the way down. Find good space on your mat. Reach the hands forward around the spine. Lower yourself all the way down. Once you’re laying flat,
scootch the feet back so the ankles are right below the knees. We’re coming into our Bridge Pose. Feet are flat on the floor, hip distance apart and parallel. The hands are right in
line with the shoulders. Press down through the feet. Lengthen your tailbone
up towards the ceiling. And then once the hips are
lifted, you’ve got two options. Option one is to grab the edge of the mat and roll the shoulders up. Option two is to interlace
the hands underneath you and same thing, roll the
shoulders underneath you. Press through the feet. Lift your hips a little bit higher. Make sure you’ve got space for your neck. Take three breaths. Breathe in. Breathe out. One. Inhale. Exhale for two. Last breath in. Exhale for three. Release whatever grip you have. Lower down. Windshield Wiper the knees. Take a breather here and you’ll either do another Bridge Pose, or if you’re feeling pretty
open in your upper body, you’re ready, we’re gonna try a Wheel. For your Wheel Pose, again, feet hip distance and parallel. Hands go behind of you, fingertips pointing towards the shoulders. Press down through your hands and feet. As you inhale, lift up
to the top of your head. Align the elbows right above the wrists. Then inhale, press all the way up. Really lift through the hips. Straighten through the arms like you’re lifting something heavy. Breathe. Full breaths, in (inhaling)
and out (exhaling). Breathe in through the nose. Feet stay parallel. Exhale. Last breath in. On your exhale, really important, take your chin towards your chest. Bend your elbows. Lower your shoulders first. Lower all the way down. Windshield Wiper the knees. And then rest with your knees together. Hands can be on your belly. Take a really well-deserved rest. (exhaling) Take as much rest as you need. The last thing we’re gonna do
is an ankle to knee stretch. So hook the right ankle
on top of the left thigh. Lift up the left foot. Grab for the top of the shin. Flexing the feet, draw
it in towards the chest. Take a deep breath in, making sure you’re lower
back stays on the mat. Exhale. Two more. Breathe in. Breathe out. Last breath in and out. Set the left foot on the floor. Right foot on the floor, and we’ll switch. Hook the left ankle on
top of the right thigh. Pick up that right foot. Grab for the top of the shin. You can like also grab behind the knee if that feels more comfortable. Breathe in, neck and
shoulders are relaxed. Breathe out. Lower back stays on the mat. Inhale. Exhale (exhaling). Last breath in and out. Right foot on the mat,
left foot on the mat. Hug the knees in towards your chest. Take a well-deserved break. When you’re ready, rock
and roll up your spine. Thank you so much for joining. That was Yoga for Flexibility. My name is Andrea Russell, and you’ve been watching Good
Moves with Well and Good. Want more Good Moves? Subscribe to Well and
Good’s YouTube channel right here, right now.

Leave a Reply

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