Hello,
Everyone,
This is Jax,
And welcome to your five-minute yoga stretch to feel so good in your body.
Let's go ahead and get started.
So find a comfortable seat,
And then we're gonna breathe together.
So we're gonna inhale for a count of three,
And then exhale for a count of four.
But when we exhale,
I want you to imagine that you're blowing out birthday candles,
Like whoosh.
So if you brought anything today,
Any stress,
Any doubts,
Any worries,
Use the whoosh exhale to let it all go.
All right,
Let's begin.
Take an exhale at the nose to prepare,
And then let's inhale to the belly for one,
Two,
Three.
Exhale,
Four,
Three,
Two,
One.
Inhale,
Exhale.
Inhale,
Exhale.
Is that your intention for the practice?
For these next couple of minutes,
What do you wanna cultivate here on the mat?
Let's get started.
With a twist,
Inhale,
Both arms reach up high into the sky,
And exhale,
Right hand to the left knee.
Inhale,
Gaze up at the left fingertips,
And exhale,
Left hand's gonna come behind you,
Fingertips point away from the spine.
Let's inhale,
Lengthen up through that spine,
And then exhale,
Gently look over that left shoulder.
So ground down through your hips,
Press down into your left hand,
And this twist is coming from your navel and up.
Good,
Let's go for a double helix,
Only moving the chin.
Inhale together,
And then exhale,
Look over the right shoulder.
Option here to dip your right ear towards your right hip,
Almost like you're dumping water out of your right ear.
Stay for the inhale,
And stay for the exhale.
Let's come out the way we came in,
So let's inhale together,
Exhale,
Look over the left shoulder,
Inhale together,
And then exhale,
Release it to the front,
Other side.
Inhale,
Both arms reach up,
Get nice and long,
And then exhale,
Left hand to the right knee.
Inhale,
Reach those right fingertips up,
Gaze at the right fingertips,
And then exhale,
Only right hand comes behind you,
Chest is facing forward.
Inhale,
Lengthen up through the spine,
And then exhale,
Gentle twist to the right.
So on every inhale,
We wanna find that length,
And then on every exhale,
That's where we wanna take the movement.
Take the twist,
Take the turn,
And all the while,
You're taking those deep breaths in,
And those deep breaths out.
Let's twist with that double helix.
Let's inhale together,
And then exhale,
Look over the left shoulder.
So we call it a double helix because we're twisting in the cervical spine,
Our neck to the left,
And then our thoracic spine in the middle is twisting to the right.
Always an option to drop that left ear towards the left hip.
Stay for one more breath here.
Let's come out the way we came in,
So inhale together,
Look over the right shoulder,
Inhale together,
Release everything to the front.
Let's go for a forward fold.
Inhale,
Both arms reach up,
Get nice and tall,
And then exhale,
Hinge from the hips as the hands come down.
Walk your hands as wide as the mat here,
So really big upper back,
And then let's inhale,
Lengthen up through the spine,
And exhale,
Find your fold.
Release the head,
Release the neck.
Really let the whole back of the body get a nice,
Juicy stretch.
We're here for five breaths,
So tuck your chin,
Soften your jaw,
Relax your eyes,
And give me two more rounds of breath here.
Keeping that chin gently tucked,
Let's inhale slowly and gently,
Start to peel your chest up,
Head and neck is gonna come up last.
What goes forward must go backwards.
Let's inhale,
Reach both arms up,
And then exhale,
Fingertips are gonna come behind you.
Let them graze the glutes,
So let the thumbs touch.
Inhale,
Press down into your palms,
And then exhale,
Draw your shoulder blades together.
It's like you have a pencil in between your shoulder blades and you're trying to hold it together.
Option to keep the chest nice and lifted,
Face forward,
Or maybe you dip the chin up to the ceiling.
Wherever you're at,
You're pressing into the palms,
You're lifting up through the chest,
And you're letting that breath be steady and smooth for three,
For two,
For one.
Let's inhale together,
And then exhale,
Chin back to chest.
We're gonna switch the legs,
So if your right foot was in forward,
Make the left foot forward or vice versa,
And let's go for that forward fold once again.
Inhale,
Arms reach up,
Stretch up,
And then exhale,
Hinge from the hips as the hands come down.
If you've got low back issues,
Just stay up here,
Keep the chin tucked,
Nice and long.
Otherwise,
Come join me.
Inhale,
Make a long spine,
Lengthen,
And then exhale,
Start to walk your fingertips forward.
And remember,
We don't care about the result,
Right?
We care about the effort.
You clicked on this video,
You showed up to class,
So it doesn't matter what your pose looks like.
All that matters is that you're staying present,
You're taking deep,
Mindful breaths,
And you're acknowledging that you chose to give yourself a little bit of self-love by showing up to practice today.
Give me one more round of breath here,
In through the nose,
And out through the nose.
Keeping that chin gently tucked,
Let's inhale,
Slowly and gently start to peel our chest up,
Eyes are the last thing to come up,
And then inhale,
Arms reach up,
Nice and tall,
And then exhale,
Fingertips come behind you,
Ground down through the palms once again,
Thumbs touch.
Let's inhale,
Lengthen up first,
Remember,
And then exhale,
Draw your shoulder blades together.
So in this posture,
I want you to imagine that there's a string on your chest and you're lifting up through your chest.
Always an option to point the chin up to the sky,
But the choice is yours.
Engage your biceps and your triceps,
Feel strong in the back of the body as the front of the body opens for one more breath.
Let's inhale together,
And then exhale,
Chin back to center.
Last little bit of movement,
Let's go for a side body stretch.
So inhale,
Reach both arms up,
And then exhale,
Left hand comes in line with the left hip,
You're gonna walk,
Walk,
Walk those left fingertips away.
Let's inhale,
Reach up with that right arm,
And then start to bend your left elbow as you lean to the left.
So spiral your heart up towards the ceiling,
The back body is active here,
And roll that left shoulder blade back.
Gaze up at the right fingertips,
And then let's inhale together,
And then exhale,
Reach both arms up into the sky,
Other side,
Right hand comes down,
Right hand comes in line with the hip,
Walk,
Walk,
Walk it away.
Engage this left arm,
So find this nice straight line,
And then take a deep breath in,
And as you exhale,
Start to bend your knee,
But keep that nice straight line.
You're gonna pivot your chest up to the ceiling,
Neck is included,
Create some space in your body.
So maybe you reach up a little bit more in that left hand,
Maybe you sink down a little bit more into that left hip,
And breathe into your rib cage,
Breathe into your belly for one more deep breath.
Then let's inhale together,
And then exhale,
Reach both arms up,
And then we're gonna come into cactus arms,
This is our last movement.
So on the inhale,
We're gonna lift the chest up,
Gaze up,
This is our little cat-cow seated,
And then on the exhale,
We're gonna round and curl,
Make a little X with the arms,
Tuck the chin in,
And pull your navel in and up.
Give me two more like that.
So now open up,
Spread your collarbones,
And then exhale,
Round and curl,
Spread your shoulder blades,
One more.
Inhale,
Open it up,
Deep breaths,
And then exhale,
Round and curl.
And then just take a moment here,
Give yourself a little hug,
Keep the chin tucked,
And just take a moment to say thank you,
To say thank you for yourself for clicking on this video,
For moving your body,
For letting yourself feel good.
Amazing,
Everyone.
You can continue on with your day,
Your practice,
But once again,
This is Jax,
I'm your habits coach and your stress release and yoga teacher,
And thank you so much for taking time out of your day to move your body and feel good.
I'll see you next time on the mat.
