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(upbeat music)

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- Howdy everyone.

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Welcome to your
10 minute stretch.

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Thank you for
joining me and Benji, of course.

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We're gonna start on all fours.

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So come on down to the ground.

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Spread the fingertips wide,

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wrists underneath
the shoulders,

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knees directly
underneath the hips.

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On an inhale,

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drop your belly,
open your chest.

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Take it nice and slow here.

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Lengthen through the crown of
the head and imagine your tail

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really reaching
up towards the sky.

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Good, breathe in.

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Exhale, press into
your yoga mat

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or the earth and
round through the spine.

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Again, pause, take it slow here.

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Feel the stretch
of the back body.

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Hug the low rib into the spine.

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Draw your navel up, up, up.

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And now let it flow.

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Inhale, dropping the belly, 
Cow Pose.

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Exhale, rounding through Cat.

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You can close your eyes here.

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Start to drop in 
to conscious breath

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as we practice

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some conscious stretching.

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And the next time you're
in Cat Pose, stay there.

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Draw the low ribs in towards

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your back a little more so
you feel more of a stretch.

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And then you're gonna 
bump your hips to the left

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while you're in 
this Cat Pose and

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then turn your gaze

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over to your left hip crease.

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Great, then come
through Cat Pose.

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This is a little different than

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the side stretch we've
done a lot in the past.

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You're gonna remain in Cat,

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arching the back,
bump the hips to the right

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and now turn to look
to your right hip.

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You should feel this
length in the left low back.

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Lovely, now come back to center,
curl the toes under,

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send the hips back but just
reach the fingertips forward.

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Tent the palms,
so you're lifting the palms up

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and we're stretching 
the wrists forward

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and the fascia of 
the feet, the ankles.

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Find a little traction here.

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You can even drop the chin
down if it feels all right here.

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And then slowly lift the
heart up, plant the palms.

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Keep the toes curled under
as we send the hips back

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for Downward Facing Dog.

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Stretch it out here,
relax the head,

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bend one knee
and then the other.

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Just pedal it out here again,

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bringing conscious breath to the

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conscious stretching.

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Press into the 
index finger and thumb here.

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Feel the
upper arm bones rotate out,

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left to right externally.

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And then see if you can hug
those low ribs in once again,

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so we're not just
dumping through the front body,

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but we're finding
a little engagement.

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Nice, then anchor
the left heel down.

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Inhale, lift the right
leg up high, Three-Legged Dog.

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Exhale, point the toes.

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And then slowly shift it
forward and step that

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right foot all the way
up into a low lunge.

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You can lower the back knee.

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Front knee over front ankle
and let's take a breath here.

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If you want a
little more stretch here,

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you can curl the left toes

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under just to walk the
left knee out and then everyone

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come onto the top of that
left foot for this stretch.

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Pull the right hip crease back.

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Close your eyes here 
if you feel comfortable

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or find a soft gaze and breathe.

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Alright, this is the first stop.

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You can stay here breathing.

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Try to get lighter
on your fingertips.

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We can also
interlace the fingertips,

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bring them to the
top of the thigh.

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Everyone lift up just a
bit between the thighs.

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So squeeze your thighs
in towards the midline.

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Find that lift
from the pelvic floor.

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And then last stop,

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reach the fingertips
forward, up and back.

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Big breath,
big stretch here,

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Crescent Lunge.

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Everyone press into
the top of that back foot.

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Try to keep those 
back toes straight and in line

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as best you can with your ankle.

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Lovely, then wiggle the
fingertips, rain it down.

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We'll all meet here.

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Plant the palms,
curl the toes under,

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lift the back knee 
and step it back,

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Downward Facing Dog.

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Anchor the right heel,

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inhale,
lift the left leg up high.

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Exhale, shift it forward.

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Step your left foot up
into that nice low lunge.

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You can use blocks here.

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Stack the front knee
over the front ankle.

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And if you want
a deeper stretch,

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you can curl the toes under,
walk the right knee back,

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and then press into
the top of that left foot.

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So imagine the root of this

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stretch is coming
from your left,

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excuse me, your right foot,
pressing down firmly.

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That's how you're gonna
find that deep, deep stretch.

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Then stay here, maybe get
lighter on the fingertips.

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So engage your core muscles.

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Or we can
interlace the fingertips,

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come to the left thigh,
take a breath here,

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lift your heart.

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Everyone squeeze
the inner thighs

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to the midline just to lift up.

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Also engages the glutes.

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And then maybe we take
it full Crescent Lunge.

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Now moving in this shape,

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think about really
stretching fingertips up,

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pressing into the
top of that back foot,

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pressing into the
left big toe mound,

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finding extension in the neck.

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And then we'll
wiggle the fingertips

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and rain it all the way down.

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From here, back to
Downward Facing Dog.

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Peace out, Benji.

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Take a deep breath in.

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And a long breath out.

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One more time, big breath in.

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And a long breath out.

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Slowly lower the knees.

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Listen carefully, you're gonna 
drop the elbows down.

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And then from here,
press into the palms,

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forearms are parallel.

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You're gonna walk the
knees back to Puppy Pose.

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So deep stretch here.

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Melting the heart
towards the earth,

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pressing into the palms.

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Maybe the forehead 
comes to the mat.

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Tailbone up towards the sky.

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Breathe into
the shoulder girdle.

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Breathe into the
ribcage and the low back.

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Notice if you're gripping around
your forehead or your jaw,

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or the fingers or the toes,
soften there.

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And then slowly carve a
line with the nose, look up.

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We'll come all the
way up with the knees.

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So you're walking
the knees all the way up

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towards the front of your mat.

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Swing your legs to one side.

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And then you're gonna
hug the right knee in

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as you extend
the left leg out long.

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Sit up nice and tall here, 
inhale.

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Exhale, take your
right fingertips behind you.

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Open up through your
right pec, right chest.

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Now if you notice that

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you're kind of collapsed
in the low back here,

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it could be good to sit
up on a blanket or a block.

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Finding length in the spine.

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Then press into your left heel.

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Take your left fingertips 
all the way up and

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outer edge of the 
left elbow's gonna come to

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the outer edge
of the right knee.

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And find alignment
here in the twist.

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Breathe, maybe look
past your right shoulder.

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Inhale in.

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Find that expansion
and then exhale.

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Navel draws in.

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Good, one more time, inhale in.

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And exhale to release, awesome.

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Take it to the other side.

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Right arm reaches up.

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When you're ready,
outer edge of the right elbow

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to the outer edge
of the left thigh.

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And a modification here could be

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to just hug that left knee in
with the right elbow.

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So providing the
spine now with some stretch.

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Press into your right heel.

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Lengthen through the
crown of the head, breathe in.

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I love the sounds of the
birds outside my window here.

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It's nice for
this moment anyway.

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And then slowly release.

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Take both feet out now.

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Inhale, reach for
the sky as you exhale.

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Think up and over as we come

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into a deep stretch
for the hamstrings.

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Bend your knees as much
as you need to here and

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allow the weight
of the head to melt over.

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Feeling that
stretch in the lower back.

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Keep the toes
active here if you can.

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Soften the skin of the face and

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in time you might 
work to come into

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Paschimottanasana
with the knees,

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with the legs,
excuse me, straight.

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Soft bend in the knees.

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And then slowly release.

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We're gonna cross the ankles,

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come into Sukhasana,
cross-legged position.

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Bring your right
hand down to the earth.

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Left fingertips
reach up and over.

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Just a nice,
easy side body stretch here.

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Breathe in.

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Round through center and
take it to the other side.

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And then one more
round on each side.

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Round through center, 
to the right. Breathe in.

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Round through center.

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To the left.

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We'll come back to center,
palms on the knees,

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chin to chest,
slowly roll up,

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stacking through the spine.

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And then bring the right ear 
over the right shoulder.

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And left ear over left shoulder.

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You can soften your gaze 
or close your eyes here.

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This is the end of the video

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so taking a
couple quiet moments.

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You can draw a couple circles

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with the nose one way.

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And then the other.

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And then bring the
head back to center.

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Draw the palms together.

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And then inhale, lift the
thumbs up to the forehead here.

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Relax your shoulders and just
find stillness for a moment.

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Notice how you feel.

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And we'll close with a final 
breath in through the nose.

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And out through
the nose or mouth.

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You can bow the
head if it feels good.

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Nice work.

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(upbeat music)