Full Body Yoga Stretch | Deep Flexibility & Mobility Flow, Advanced Stretch to Expand Your Practice

[Music] Hi, Tech Truth fam. My name is Cena and welcome to this advanced full body dance yoga class. So, whenever you're ready, just grab your water bottle, roll out your mat, and let's get started. If you're not in a place where you can do this video with me right now, please save it to your watch later and join me whenever you can. All right, lovelies. Let's go ahead and come into a comfortable easy seated position in the middle of your mat. Just start by taking a grounding breath here. Inhale through your nose, lengthening through your spine, reaching up towards the ceiling with the crown of your head. Exhale, settling back down on your mat. Nice work. Let's take two more breaths just like this just to prepare for today's movement. Last one. Just setting an intention that will help you move throughout today's class. Whatever the intention is, allow for it to expand to your head, to your heart, all the way down your arms till it reaches your hands, all the way down your legs till it reaches your feet. And then slowly, when you're ready, start by opening your eyes. Wonderful job. Let's go ahead and start by crossing your right hand over to your left knee. Inhale as you reach your left hand all the way up behind you. Exhale. Thread it all the way across. Nice work. Try to reach for the edge of your mat here. This is a nice hip flexor stretch and a soa stretch as well. It feels so good. So just breathe right here. Let's repeat this two more times. Inhale as you open, reach behind you. Exhale as you reach across the edge of your mat. Nice work. Try to keep your left hip really heavy on your mat as well. Inhale, reach. Exhale, thread and reach. Nice work. And slowly come back to neutral. Wonderful job. Let's switch sides. Inhale. Reach your right hand behind you. Exhale. Thread it below. Oof. You might start noticing how one hip flexor is a little tighter than the other. Nice work. Inhale as you reach. Exhale. Thread and reach. Wonderful job. Inhale to open. Exhale. Thread and reach. Stay here for a few seconds longer. Really find that minded muscle connection. Feel the stretch. Can you reach a little bit further and slowly release? Oh, that feels so good. Feel free to come back to this stretch as you need throughout today's class. Nice work. All right, let's just start by having a few shoulder rolls here. Just rolling your shoulders all the way up and back and then reversing those shoulder rolls. Nice work. Slowly come to bring both of your hands behind you. We're just shifting your knees from side to side, allowing your hips to find fluidity. Nice work, everyone. All right, let's make your way into your first downward-facing dog. Slowly, [Music] once you find your downward-f facing dog, take five deep breaths here to find stillness into this present moment. Allowing your heels to really drop into your mat. Allowing your chest to really press into your thighs. Wonderful job. One more breath here. Excellent work, everyone. Let's start by taking an inhale, lengthening your left leg all the way up towards the sky, really opening through your hips. Exhale, thread your left knee all the way in between both of your hands. From this position, you're going to shift your weight to your right palm, finding a plank. Your left foot is really resting on your right thigh. Keep lifting through your core and keep pressing your heel into your thigh. Hold for a breath. Slowly find your plank. Nice work. Take an inhale to prepare. Exhale, find your downward dog. All right, you know the flow. We're going to repeat this on the opposite side. Inhale as you lift your right. Really open through your hips. Exhale. Thread your knee in between. Slowly shift to your plank. Keep lifting and pressing against each other. Come all the way down. Find your plank. And gently your downward-facing dog. Nice work, everyone. Start paddling your feet. We're going to repeat this one more time. This is a lot of slow and controlled movement, so take it easy. Follow your breath. Engage your core. Inhale, lift. Exhale, thread. Finding your side plank. Lift. Lift. Lift. Lift. Lift. Back to your plank. And downward dog. Here we go. Inhale. Lift. Exhale. Thread. Finding your side plank. Keep lifting. Back to your plank and downward dog. Wonderful job everyone. Slowly come down to your knees. Just finding a nice go pulse. Allowing your hands to rest on your knees and just breathing right here. All right, we're going to do a little bit of a burner for your glutes. All right, so let's go ahead and come to lay down on your mat. Allow the back to be rested firmly on your mat. Place both of your hands by the side of your hips. Going to walk your feet slightly in. Nice work. We're going to start by finding some bridge knee openers. So start by taking a deep breath in through your nose. Engage your core. Exhale. Start lifting your hips high up towards the sky. Inhale. Open your knees. Exhale. Close. Inhale. Book opens. Exhale. Book closes. Nice work. So, I want for you to hold your knees in together for a second longer. Then try to squeeze them tighter here. Nice work. We've got five. Keep lifting high. Four. Last two. And one. Keep your hips high. Lift your right leg up towards the ceiling. You're going to touch the ceiling with your right toes for 10. Last seven. Two and one. Hold. Release it down. Lift through your left. Here we go. Touch ceiling for 10. Last four. 3. Two. And release. Keep your hips high. High high. We're just going to drop an inch. Lift an inch. Drop an inch. Lift an inch. You got it. Keep moving with me here. We've got four, three, and two. We're going to start dropping your right hip. Here we go. Drop right. Drop left. Drop right. Drop left. Keep breathing. Keep moving. Keep lifting both of your hips high. Nice work, everyone. We've got four. Last three. Oh, yeah. Feel that burn. Last two. Last one. Hold hips high. Start lifting your toes. I mean, lifting your heels. You're on your toes. And we're just pulsing here for 10, 9, 8. Don't drop your hips for four. 3 2 one. Hold. Hold. Hold. Start opening your knees and closing that book. Nice work, everyone. Close your knees a little bit tighter here. We've got five. In three, we're going to do tiny little pulses to the sky. Last one. Hold. Pulse for 10. We're here to end it. Finish strong. We've got five, four, 3, two, and drop it all the way down. Wonderful job, everyone. All right, go ahead and shake your legs here. That was incredible. Go ahead and extend your left leg all the way up. option to start pulling it into your chest, finding a nice hamstring stretch. And then slowly bend your knee, cradle your leg as if it was a baby here and release it on down. Nice work. Let's repeat this on the right side. Bring your knee in at first and when you're ready, start lengthening above you for a hamstring stretch. Option to bend the knee. Then just cradle your leg as if it was a baby and release it on down. Nice work, everyone. Go ahead and extend your arms all the way back. Interlace your hands behind your head. We're going to do one bicycle here on your left to a toe t. Here we go. Follow me. Elbow to knee, hand to toe. You know the drill here. In three, we're going to switch sides. Last two. We're engaging your left obliques. Last one. Here we go. We switch. Nice work. Last one and release it on down. Fabulous work everyone. Slowly make your way all the way up to a tabletop position. Inhale, drop your belly, lift your gaze, find cow. Exhale to cat. Option to start adding some hip circles here. This is for yourself. We really worked those glutes. So if you find a little hip sway that feels good to stretch it out. Option to stay there for a second longer. Nice work. Take two more here and then slowly meet in tabletop position. Start by lifting your glutes all the way up, finding a downward-f facing dog. Hold still. And then slowly walk your feet all the way in till they meet your hands. Finding a nice forward stretch here. From this forward fold, go ahead and send your left leg back. Hands are down. We're just finding a runner's lunge here. Finding a stretch. Squaring both of your hips pointing forward. And then finding a pyramid's pose. option to flex your toes towards the sky for a deeper stretch. Nice work. Plant it on down. Switch sides. Find a runner's lunge and then go for pyramids. Excellent job, everyone. Bring it all the way in. Let's go ahead and bend your knees. Finding a nice molassa squat. Opening your knees wider with your elbows. And just breathe right here for three full breaths. [Applause] Coming back to your intention. One more breath. And slowly bring your hands down finding a widelegged forward fold. Option to interlace your hands behind your low back. Then drive them forward for a nice shoulder stretch here. Slowly release your hands to the floor. Walk your feet all the way in. Coming into a kneeling position. Inhale. Send your arms all the way up. Exhale. Bring them to heart center. You're so strong for completing this dance yoga series. I'm so proud of you. Take a deep breath. Together we say namaste. Thank you so much for moving with me today. Please download our Yoga Plus app for further movement classes. Today I'm wearing one of our Athleisure outfits. So if you like it, feel free to check out the shelf below so you can snatch one for yourself. Introducing Yoga Plus. Offering a free series every month with over 300 different videos. Take control of your health. Workout anytime, anywhere. Yoga Plus. Download now for free.