Full Body Yoga Flow, Dynamic & Feel Good Stretch, Beginner Friendly, Improve Flexibility & Mobility

[Music] Hey there, welcome back. I am Liberty. Today we're doing the last video of our dynamic yoga series, Flow. Uh for today's class, you only need your yoga mat. So, let's go ahead and get started. If you cannot practice with me right now, save this on your watch later and join me whenever you can. [Music] Okay, for today's video, we're going to start laying on the ground. Go ahead and find yourself resting on the mat. Relax the hands to the sides. Maybe you bring your hands on the bottom of your skull. Pull your skull up and then lay it down so that you lengthen the back of your neck. If it feels safe for you, go ahead and close your eyes. Noticing the natural arch of your spine, the tiny left behind your knees. As you breathe in, start expanding your rib cage. Fill out the belly. Breathe out to let it all go. Good. Two more like that. Take a deep breath in. Big exhale. One more like that. Deep inhale and then let it out. As you inhale, slowly start bringing your knees onto your heart. As you exhale, bring your hands around your legs and press your legs closer to you. Maybe you rock a little side to side. Notice how the body is feeling. You can point and flex your feet or doing rotations here. Good. Take an inhale to give yourself a good morning stretch. Lengthen arms and legs. Reach up. Breathe out to bring your knees onto your heart and give yourself a squish. Two more. Inhale. Lengthen. Exhale. Squish. Breathe in. Lengthen. Breathe out. Tap. And connect. Good. This time, inhale, lengthen. If you're looking to stay more active, start lifting your shoulders, flex your feet, and keep your heels off the ground. Pressing the low back against the mat. Make a space between your chin and your chest. Take an inhale to stay. Deep breath out. Two more rounds of breath. Holding. Let go. Inhale to hug your knees. Turn yourself into a tiny little ball. Exhale to release your shoulders and your feet down on the ground. Hands right next to your body. Take an inhale to press your feet down. Lift your hips high. As you exhale, keep sending your chest to the back wall. Option to stay or interlace your fingers underneath your body. Take an inhale to bring your heart closer to the back wall. Breathe out. Engage your glutes. One more full breath in. Exhale. Bring your hips back down. Release your hands. Inhale. Bring your knees onto the heart. As you exhale, send your hands to the back, the front of your space. Flex your hands a lot. Spread your fingers by like if you were holding two big blades here. Now, your shoulders are going to stay, your upper body is staying on the ground, but your lower body is going to lift as much as it can. Try and bring your knees onto your armpits. Good. Hold there. Take an inhale. Deep breath out. Two more rounds of breath. really engaging and trying to bring the knees all the way to the armpits. They might be here, but you're using all of your strength to bring it all the way back up. Deep inhale. Exhale. Feet and hands down. Inhale. Hips go up. Exhale. Hips down. Inhale. Come back up. Exhale down. Inhale. Lift. Exhale down. Inhale. Lift. Around. Lift the shoulders as well. Exhale down. Inhale left. Exhale hips down. Inhale left. Two more. Bring it down. Lift up. Lower it at center high. Hold there. Take a brea in. As you exhale slowly bring your hands onto your heart and start rock and rolling back and forward, back and forward. And here, maybe you use momentum, maybe you don't. You're going to roll all the way up into a standing pose. Take an inhale. Prepare. As you breathe out, uncross your ankles. Roll all the way forward. Hands up. Mountain pose. Release your hands right next to your body. Coming to reset the pose. Make sure your toes are facing straight forward. Bring your hip hip bones up towards your rib bones. Tucking the tailbone in. Engaging your core. Inhale. Reach your hands up. Exhale. Hands forward and down. Forward fold. Breathe in halfway left. Breathe out. Forward fold. Inhale. Bring your hands all the way up. Exhale. Hands onto your heart center. Again, breathe in. Arms up. Exhale. Hands forward and down. Breathe in. Halfway lift. Breathe out. Forward fold. Inhale. Come all the way up. Exhale. Hands to your heart. Toe heel your feet apart until their feet are hipwid distance apart. A tiny bit wider. Heels in, toes out. Take an inhale. Reach your arms up. Exhale. Hands forward and down. Forward fold. Breathe in halfway lift. Breathe out. Sit low. Malasana yogi squat. Inhale. Hands on your heart. Open up. Exhale. Hands down. Lift your hips. Inhale. Step the left foot back. Leark pose. Exhale. Drop the back knee down or to a hover. Better set. Send the heart forward. Gaze up. Inhale. Stay here. Exhale. Bend the back knee. Keep it to a hover. Extend the front leg. Toes are flexed. You can walk your hands as close to you to give you support. Inhale. Rebend the front leg. Exhale. Press back. Breathing forward. Breathe out. Back. Inhale. Forward. Send it back. Two more. Forward and back. Last one. Send it forward. Send it back. This time, release the back knee on the ground. Keep walking your hands to the front of your space. Chin to chest. Relax the head. Take a deep breath in. Deep breath out. One more full inhale. As you exhale, rebend the right knee. Keep the back knee on the ground. Left hand goes right next to your right foot. Inhale, reach the right arm high. As you exhale, bend the back knee. Reach for your left foot with your right hand. Inhale to press the heel close to you. Exhale to push the foot away. Two more. Breathe in. Breathe out. Press away. Last one in. Press away. Good. Inhale in. Exhale. Press away. Release your hand back inside of your right foot. Tuck the left toes. Take an inhale. Send the right leg all the way up and back. As you breathe out, bring the right foot all the way in between your hands. Inhale to look forward. Exhale to step forward. Standing splits. Lift the left leg as high as you can. Hands can stay on the ground. You can grab onto your right ankle with one or both hands, finding the balance. It's a little challenging. Or maybe you send your hands to the back of your space. Take a deep inhale. Exhale. Forward fold. Left foot meets the right foot. Take a breathe in halfway left. Breathe out. Forward fold. Inhale to come high up. Mountain pose. Exhale. Hands onto your heart center. Inhale. Reach your arms up. Exhale. Hands to the heart. Toe heel your feet apart again. Breathe in. Reach your arms up. Exhale. Forward fold. Inhale. Halfway lift. Exhale. Yogi squat. Breathe in. Elbows are pressing against your knees to open your heart. Stay for your exhale. One more. Beautiful. Inhale. Exhale. Hands down. Step the right foot all the way back. Inhale. Send your hips forward and down. Look up. Exhale. Lengthen the front leg. Back knee to a hover. Inhale forward. Exhale back. Breathe in forward. Breathe out. Back. Two more. Forward and back. Last one. Forward and back. Good. Bring the knee on the ground. Stay here. Walk your hands to the front of your space. Keep your left toes very flexed. You can relax your chin to your chest. Take a few rounds of breath here. Deep inhale and let it go. As you inhale, start rebending the right the left knee, leaning back forward. Breathe out. Allow for your left knee to up into the left side of your space. Lift the left arm high and reach for your right foot with the left hand. Inhale to pull it close to you. Exhale to press the foot away from your hand. Inhale your hand gets stronger and pull back. Exhale food gets stronger and pulls away. Good. You got it. Take two more here. Back and forward. In and back. Last one. Slowly release the foot, the hand back down on the ground. Tuck the right toes. Take an inhale. Send the left leg all the way up and back. Exhale. Left foot in between your hands. Inhale. Standing splits. Exhale. Choose your challenge. Hands can stay on the ground. Maybe you grab onto the bottom ankle. Maybe you send your hands to the front the sky. Take one more inhale. Exhale. Hands down. Right foot down. Forward fold. Take an inhale. Halfway lift. Exhale. Forward fold. Breathing. Come all the way up. Mountain pose. Exhale. Hands onto your heart center. Breathe in. Reach up. Exhale. Hands forward and down. Forward fold. Inhale. Halfway lift. Exhale. Forward fold. Hands on the mat. Step one foot back. Bend the other. High plank. Exhale. Bend your elbows. Chaturanga. Breathing up dog. Open your heart. Exhale. Down dog. Sending your hips up and back. Good. Take a few rounds of breath. Moving your hips side to side. Take a full inhale. Deep exhale. With the next breathing, start walking your hands to the middle of the mat towards the back of your space. As you breathe out, bend knees and elbows. And then press yourself back up. Forward fold. Grab your big toes and then pull yourself closer to your legs. Relax the head for gorilla pose. If this feels accessible, if you want more, you can keep your knees bent or extend. And then bring your palms facing up underneath your feet. Your toes are going onto your wrist and you're massaging your wrist to release the stress here. Allow for your elbows to open towards the outer edges and your head is hanging very heavy. Good. Take one more round of breath here. Let it out. Full brea in. As you exhale, slowly release your hands down. Then next inhale, start to heeling your feet apart for your malasana yogi squat. Exhale, come back into seated. Good. Take a few seconds here. Your elbows are pressing your knees away from you. You can bring your hands into a fest to give you more support. We're going to travel to the front of your space. And you have different variations here. Option one, you're going to bring your hands right in front of you. Slowly, lift your hips a tiny bit and do tiny little jumps here going all the way forward. Tiny little jumps. That's one option. And you can try that if you want to do something a little bit more dynamic. Bring your hands right in front of you. Lift your hips as high as your knees. You're going to try and jump and clap with your feet. Sending your feet up. Clap and then down. Hands a little bit higher. Clap down. Forward. Clap and down. Your feet don't have to go all the way up. You can bring your hands and clap right here. Just practicing with sending body weight onto your uh hands to start working on those inversions. And eventually we'll find each other in a malasana at the front of your space. Eventually, after you chose in which way to come all the way forward, find yourself back into that malasana at the front of your space. Take an inhale, keep opening your elbows away from you. Good. As you breathe out, you have two options for more dynamic flow. Option one, you're going to bring your hands behind you, hips on the ground, and start rocking your knees side to side. This to work on the hip mobility. If this feels good and you want to play with something more, come back into your malasana. Hands off the ground. Lift and tap the right knee down. Center and the right knee down. Left down and right for four 3 2 and one. Come back into center. Exhale. Hands down. Inhale. Lengthen your legs. Exhale. Relax the torso. Take a deep breath in. Bring your hands high. Breathe out. Back down. Inhale. Come all the way up. Exhale. Hands onto your heart center. Feet a style as wide as your mat. Take an inhale. Reach your arms up. Exhale. Hands forward and down. Forward fold. Breathe in halfway lift. Breathe out. Forward fold. Inhale once again. Halfway lift. Exhale. Molassana. Inhale. Open your heart. Press the knees away. Exhale. Hands on the ground. Step the left foot back. Breathe in. Lean forward. Cow pose with laser legs. Exhale. Halfway splits. Breathe in forward. Breathe out back. Two more forward. Send it back. Last one. Forward. Press back. This one forward. Exhale. Send the right leg up and back. Breathe in. Lift higher. Breathe out. Right foot in between your hands. Inhale. Standing splits. Left leg goes high. Exhale. Stay here. Take one more. Inhale. See if you can lift the foot higher. Breathe out. Bring your left knee to your nose. Inhale. Come all the way up into standing. Bringing the left leg with you. Inhale. Reach your arms up. Exhale. Hug onto your left leg. Bring it as close to your left armpit as you can. Deep breath in. Deep breath out. One more full inhale. As you exhale, release your foot. Send the left leg behind the right leg. Toes down. Heel up. Inhale. Reach your arms to the sky. Exhale. Grab the left wrist with your right hand. Breathe in. Pull and lean to the right side. Exhale. Bend the right knee for a deeper twist. Take an inhale looking above your left armpit. Exhale. Bend both knees. Send your hips back. Torso forward. Inhale. Arms up. Exhale. Let it go. Breathing up. Let it out. Two more. High. Let go. Last one. Up. Let it out. Inhale. Left leg comes with you. Finding your balance. Good. Exhale. Hands down. Left foot back. Inhale. Right leg goes up and back. Exhale all the way forward. Right foot on the ground. Bend your elbows. Chaturanga. Inhale. Up dog. Engage your glutes. Exhale. Down dog. Hips go up and back. Slowly walk your hands to the middle of the mat. Again, bend your elbows and your knees and push yourself back. We're going to play with that a tiny bit. Bend knees. You're going to play in landing forward with your elbows bent. Send your body forward. Bend the elbows right away. Push yourself back up. Two more. And back. Last one. Send it back. Just one more. And all the way back. Good. Relax your head. Inhale. Halfway lift. Exhale. Forward fold again. Breathe in. Halfway lift. Toes out. Exhale. Malasana. traveling to the front of your space. Again, you can just always walk if you want to play again. Hands right in front of you. Either jumping on your little frog jumps or little rabbit jumps, trying to tap and back down. One more. Back down until you're all the way at the front of your mat. Inhale to press the knees away. Exhale, hands down. Inhale, lengthen legs. Exhale. Toe heel. Feet together. Forward fold. Inhale. Halfway lift. Exhale. Forward fold. Breathing. Come all the way up. Exhale. Hands onto your heart center. Spread your feet apart again. Inhale. Arms up. Exhale. Forward fold. Breathe in. Halfway lift. Breathe out. Forward fold. Again. And inhale halfway lift. Exhale molassana. Inhale open your elbows. Exhale hands down. Right foot down. Back. Inhale. Open your heart. Gaze forward. Exhale. Lengthen the front leg. Send it back. Breathing forward. Breathe out back. Inhale forward and back. Breathing forward and back. Last one. Inhale forward. Stay here. Prepare. As you inhale, send the left leg all the way up and back. Exhale. Left foot in between your hands. Inhale. Standing splits. Lift the right foot high. As you exhale, choose your challenge. Hands on the mat onto your ankles or to the sky. Two more rounds of breath. Full breath in. Deep breath out. Last inhale. Exhale. Bring your right knee to your nose. Inhale to come all the way up into onelegged standing. Bringing the right leg with you. So you breathe out. Hug that right leg. Bring it as close as you can to your right armpit. Notice if you're arching the spine here. Can you send the shoulders back? Heart forward. Full breath in. Breathe out. Now send the right foot behind the left. Toes down, heel up. Inhale, reach your arms up. Exhale, grab the right wrist with the left hand. Pull to the left. Bend the left knee for a deeper stretch. Deep breath in. Exhale. Rooted chair pose. Bend both knees. Torso forward. Hands back. Inhale. High. Let it go. Breathing up. Sigh it out. One more. High. Let it out. Inhale. Bring your right leg with you. Nice. Exhale. Send your right foot back. Hands frame your left leg. Inhale. Send the left leg all the way up and back. Exhale. Lean forward. High plank. Bend your elbows. Chaturanga. Inhale. Up dog. Engage your glutes. As you exhale, child's pose. Knees are wide as wide as your mat. Forehead on the ground. You can walk your hands to the back of your space. Few rounds of breath. Deep inhale. Big exhale. Last one. Breathe in and let it out. Then exhale. Walk your hands to the front. Breathe out to lift your hips. Walk your find yourself in a seated pose facing the front of your mat. Bring your hands right behind your hips, your thighs. Take an inhale to bring your belly forward. Exhale slowly with control. Start laying all the way down on the ground. Breathing to bring your knees to your heart. Give yourself a squish. Rock a little bit side to side. Eventually release your feet back down. As you inhale, send your hips high for that bridge pose that we did on at the beginning. Deep exhale once more. Breathe in. Deep breath out. Last inhale. Exhale. Hips down on the ground. Take an inhale. Send the left leg high. Exhale. Flex your left foot. Press the left ankle on top of your right knee. And pull the right leg close to you for a pigeon pose on your back. Take a deep breath in. Deep exhale. Last inhale. Breathe out to release your legs. Keep crossing the left leg on top of the right leg. And then send both knees to the right side. Right hand on top of your left knee for more twist. and look at the left side. Two rounds of breath here. As you inhale, bring yourself to center. Release your feet. This time, flex your left foot, right foot, and place it on top of your left knee. Pull the back of your left thigh closer to you. Keep your right toes bra flexed. Two rounds of breath there. Deep inhale. Deep breath out. Last breathe in. As you breathe out, release your hands from your legs. Keep crossing the right leg on top of the left. Send both knees towards the right side. The left side. Left hand on top of the right knee. Looking towards the other direction. Deep inhale. Big breath out. Inhale brings you back to center. Exhale. Release your hands down on the ground. Your feet down on the ground. Allow for your hands to meet the mat as well. Close your eyes and surrender for your shavasana. Last resting pose. Thank you for practicing with me. If you enjoyed this video and you would like to see more, make sure you download our app, Yoga Plus. See you in my next video. Bye. Welcome to Yoga Plus. Courses available from pupil to Yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the pose library. Yoga Plus by Psyche Truth, available on Google Play and the App Store. Join us for 14 and 30-day programs, hour-long classes, and much more on our yoga app, Yoga Plus by Psycher Truth. 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