Let's Feel Better Artwork
Season 1 - Episode 23

Quick Seated Stretch

10 min - Practice
42 likes
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Lydia leads a short seated practice of stretches, gentle movement, and nerve flossing to find space in the neck, shoulders, spine, hips, and side body. We close in a short pranayama practice.
What You'll Need: Blanket

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Hi, friends. Warm welcome to this practice. These are my go to moves when I want to feel better. So all you'll need, if you like a blanket to elevate your hips, you can cross your left shin in front of your right, and start by hands on the knees, chin to chest, and making half circles with your head and neck. You can breathe with this If you like after a couple of half circles, you might make full circles being tender with that backwards extension movement through your neck, perhaps switching directions, And then letting your chin come back down to your chest right ear over, right shoulder, and you can take your left hand and spider finger it towards the mat or on the mat or on the floor angling your left jaw line a little away from your fingers, and you might walk your fingers a little behind you to get more of a stretch through your left chest. Chin to chest going over to the other side, left ear towards left shoulder, right fingers reach towards the floor.

You can walk those fingers a bit behind you. You can angle your jaw line away from your fingers, your breath in. Your breath out. Okay. Chin to chest. Chest lifts head forwards hands behind, bend your arms interlock, reach your arms back behind you, maybe squeeze your shoulder blades together and swing your hands over to your right waist so they might hit the right waist or come right around.

Squeeze your elbows together and then let your left ear come towards your left shoulder. So opposite of where your hands are. Maybe you drag your shoulder blades a little down your back. Your breath in. And out. Into the center head down, wiggle those arms a little higher.

With that interlock, you can even switch the interlock and swing your hands over to your left side waist. You can wrap them around. Maybe squeeze your elbows together, drag your shoulders down your back and take right ear towards right shoulder opposite to where your hands are, your breath in. Sometimes I like to do these little yes and no movements. Your breath out. Letting your hands come behind you. Release that out. Take your right hand to the ground.

Left arm up out and over into a side stretch. One thing I like to do here is either hold on to the back of my head and reach elbow, reach with your elbow, or if your neck feels strong there, wing your left elbow behind you, kind of like your pulling sticky tuff, ear something rolling your chest towards the ceiling, throw it forwards, and then wing back. Little bit of a nerve flossing movement too. Again, open up my computer posture, my device posture one more time. Back over to the side, you might tip it a little bit. Then come all the way up, and it's left shin in front.

You could even stack your shins if you like. Walk your sit bones back, walk your hands forwards until you get into that hip stretch. Let's take two breaths. You can come as low as you like. Breath in. Breath out.

One more. Let it linger savoring that stretch. And then hips heavy come all the way up. Chris cross your right leg. In front of your left, volunteer, left hand, circle your right arm up. So you could hold on to your head and pull.

Your elbow over to the side. You could also play with the pulling back of your elbow winging your elbow back and throwing it forwards, stretching opening. Right. Pectoral area. And then over tip it a little further into that. Side stretch and then all the way up, you could cross your shins or stack, of course, whatever you choose, walk forwards.

Any amount until you find that hip stretch if you're tightening your jaw, see if you can let your jaw go brass in. Brass out. Settle your hips and then walk up and take your right knee wide. Lean over to your right side. Take your left foot to plant.

You can press into your left foot right hand a little behind you and lift your hips. Lower back down. Take your left hand, your left knee, your shin, or your ankle, and let your left knee reach long and away from you. Opening up your left hip flexor, you might even take your forearm to the ground. Sometimes I like to reach my head away from my knee. Make it as dramatic as you want.

Push down into your bottom hand, come on up switching sides, the left knee open, right foot planted, left hand behind. Lift up. Take a breath. Gazer. Come on down. Lean left. Take your right hand.

Your right knee or your shin or your ankle and reach away. Getting into your right hip flexor. Closing your knee joint here. You might come a little lower and reach your jaw line again away from your knee? Come on up.

Your cross legged shape hands on your knees start to roll through your spine. Suffie rolls, rolling forwards, and back, getting into all those areas that might have a little cobwebs on them. Make the movements as big or as little as you want. And when you're coming down low here, what I like to do is lean to one side. I'm leaning left.

Right hand presses on the right knee. Maybe look over your left shoulder, and then switch sides forwards and lean, right, left hand pushes on to left knee, and look over right shoulder. Alright. Into the center. Take your feet forwards.

You can play with how close or how far away you want them from your pelvis and start to walk your sit bones a bit back and come on forwards. You can round here if you like your breath in. Your breath out. So I feel like the further away your feet are more kind of IT band lateral line of your legs, the closer in they are doctor a bit more. Play with it. Come on up.

So you might lie down for this last couple minutes. You could sit up right. I always come back to the square breath. So a couple of these from my nervous system. Let's take a breath in 1, 2, 3, 4, 5, pause the breath, tuck chin, 2, 3, 4, 5, exhale, 1, 2, 3, 4, 5.

Pause the breath at the bottom. 2, 3, 4, 5 inhale 2, 3, 4, 5, pause, 2, 3, 4, 5, exhale 2, 3, 4, 5, and POTS, 2. 3, 4, 5, inhale. Pause. Exhale. Pause.

Last one inhale. Pause, exhale. Pause. Free breath. Notice how you feel.

Thank yourself for showing up today. Thanks for being here, Ms. Me, peace. Shanti.

Comments

Glenford N
1 person likes this.
Thanks Lydia.  After a big night out, your practice left me rejuvanated and ready to start my day. Namaste.
Lydia Zamorano
Glenford N Sounds fun! Thank you for letting me know Glenford. With a smile, Lydia 
Jenny S
2 people like this.
I am loving these simple yet powerful 10 minute practices and yours was no exception 🥰 some of these stretches had me saying “oh!” (In a good way ☺️)
Sandra Židan
Thanks,Lydia, for this beautiful and calming practice! Namaste! ❤️🥰
Lydia Zamorano
Sandra Židan You are so welcome Sandra! Hoping your day is filled with ease. Lydia 
Lina S
1 person likes this.
A soothing practice, perfect to wind down at the end of the day.
Lydia Zamorano
Lina S So happy this one could support Lina. With warmth, Lydia 
Glenford N
2 people like this.
Thanks Lydia. What better way to start my day. Namaste.
Lydia Zamorano
Glenford N Happy!! 
Summer
2 people like this.
Lydia! So lovely to see you on here again! Thank you for the yummy stretches. Wishing you a peaceful and nourishing holiday season! xo
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