15 Minute Daily Stretching for Flexibility, Yoga Stretches for Tight Muscles, Hip & Spine Mobility

Hey guys, it's Ashley and today I'll be doing a full body stretch. You don't need anything for this routine. So, let's go ahead and get started. If you're not in a place where you can do this video with me right now, add it to your watch later and join me whenever you can. All right, you guys. Let's get started. We're going to start all the way from the head to the toes. So, to start with the neck, I like to just do isolations with my head because I learned that doing a full neck roll is not the best for your spine. So, we're going to start just by doing some side to side gentle isolations of the neck. And now front and back. You don't have to knock your head all the way back when you do go back. Just light. Now let's do some no nos looking side to side. Nice you guys. Let's go into the shoulders. Do some nice gentle shoulder rolls up and over. Reverse it. Coming forward. Reaching one arm over across and pull it in tight. Give a nice stretch to those shoulders. Other side. Up and over. Bringing one arm over the head and taking the other hand to the elbow and gentle stretch. Other side. Elbow to the sky. Grabbing over and gentle pull. Relax it you guys. Nice. We're going to go ahead and go to our knees. And now we have reached the upper back. So we're going to go ahead come on our knees. Thread the arm through to get a stretch in that upper spine. I'm going to do right side and left side a few times. Trying to be pretty fluid. Nice to hit that upper spine one more time. We're going to come on our backs. Gently roll down. What I like to do is I like to cross over my arms. Cross them one more time and gently kind of rock or lift the arms up and down and unravel. Switch to the other side. Going up down rocking side to side. Nice, you guys. To hit the lower part of the spine. Where the mic go? There we go. To hit the lower part of the spine, we're going to go ahead, feet all the way down. One knee is going to come up and opposite knee as arms. So my knee is going one direction, my arms are going the other. And second side. Other knee up. Crossing over. Arms in the other direction. Nice, you guys. Gently roll back up. I'm going to come onto my knees one more time. We're moving on to the glutes and the hips. So, I'm going to bend one knee, take the other one out, and gently slide the toe out until I feel a nice stretch in the hip. This one is pretty intense, so I like to just start easy and kind of let the toe slide out as the time goes. This really stretches the entire side of the leg and of course the hip. Take some deep breaths here because I think stretching out the inner leg and the hip is not painful but definitely not the most comfortable thing in the world. Gently use your hands to lift up. Bend this knee to bring it back in. Second side. I'm going to scooch over so that my toe can slide easily out. And again, exhale as you drop down in that hip. And again, start easy and slide the toe out as you go. Don't forget to breathe. Sliding it out a little further and gently releasing. All right, you guys. Now to stretch out the glue, I'm going to come crisscross applesauce, except I'm going to have one leg stacked over the other. So instead of traditional crisscross like this, I'm going to unravel this leg, stack it on top, and I'm going to gently walk my hands forward. You should definitely feel a stretch along the leg that is crossed over. And if you don't, keep on crossing the legs over and lean forward. But if you don't want that deep of a stretch, just keep it light here and come forward. This one can be super tight for some people. Um, for me, this is definitely always one of the hardest stretches. For some reason, I am just so tight on the side of my legs. So, this one is one that I have to do all the time. Breathing into it. Second side. Uncross the legs. Switch. Put the other one on top. Gauge how crossed over you want it to be. Inhale. Exhale. Lower. This side is even more tight for me. We always are going to have a good side and a bad side when it comes to stretching, I think. Keep breathing. At least two more deep breaths here. rolling up. All right, you guys, let's stretch out the hamstrings. I am going to come up, bring my feet a little wider than hips distance apart. And I'm going to go ahead and start gentle, gently bend the knees and stretch them just to get that gentle stretch in the hamstrings to start. Now, what I want you to do is this time bring your head as close to your legs as possible as you bend. And when you stretch, try to keep your head in the same place. So, bend the knees, head in, and try to keep it there. Bend. Get a little further with each bend and stretch. Couple more here. Nice, you guys. Grab the elbows and gently swing. Nice, you guys. Let's lunge over to the right side here. Put that back knee down. Let's lift up and stretch out that hip flexor. While we're here, hands place on the ground. Opposite leg stretches. And continuing to stretch out that hamstring. Nice and gentle. Sometimes I like to flex and point right here to get a little extra stretch. Back to our lunge. Let's come through center and transfer over to the left side. lunging it out and dropping that back knee. Lifting up so we can stretch out that hip flexor. Tucking the bum underneath to get an extra stretch and extending that front leg. Stretching out the hamstring. adding a flex and point if you'd like. Try to get the hips in line. Lunge it back out. Let's bring the knees together and lowering down. Come up to a little either a mini cobra or a full one just to lengthen that back. Coming down. If you did the half one, next time do a full cobra exhale coming up. Gently lower. Tuck the toes under. Coming up to downward dog. Walk those feet out to finally stretch out those calves. Nice. Walking it in till you get into a comfortable position on the knees. And last but not least, we're going to sit on our toes just like this. Hold it here and stretch out the feet. Untuck the toes. Lift one knee a little forward and stretch in the opposite direction. Stretching out the front of the foot. Don't neglect the feet. Now second side, tucking it back under, and resting. That was our full body stretch. Thank you for joining. Thank you so much for practicing with me today. And if you want to see more of our videos, download our app, Yoga Plus, and be sure to check out all the videos in our series. Thank you. 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, hourlong classes, and much more on our yoga app, Yoga Plus by Psycher Truth. 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