Full Body Stretch Yoga (All Levels), 30 Minute Gentle Yoga Flow, Building Mobility, Full Vinyasa

Hey there, welcome back. My name is Liberty and today we're going to do a full body gentle flow. We're going to use two blocks for today's class, so let's go ahead and get started. If you're in a place where you cannot practice with me right now, save this on your watch later and join me whenever you can. Hey there, we're going to go ahead and get started laying on your backs with a block or maybe two blocks towards the back of your space. You're going to place the blocks in longer stands. You can do one or two. The other one can be right behind there supporting your neck or maybe a little bit higher to give yourself a tiny bit more of support. The first block is going to be positioned right below your shoulder blades. Second block is going to be used as a pillow. Allow for your soles of your feet to touch, knees fall to the outer edges and hands right next to your body. And you're going to be here for a few rounds of breath. Surrendering to this pose, letting gravity do its job to open your body. Maybe you start with the block exactly where it is in the longer height, the one underneath the head. And then maybe you can bring it a little lower or maybe even lower so that you can feel a deeper opening on your upper body. Feel free to readjust the blocks as needed. Two rounds of breath here. Deep breath in, deep breath out. Good. Continue like that. Deep inhale and let it go. Good. Once more, taking the deepest inhale as you can, trying to feel the belly growing taller but taller and taller. As you exhale, draw the navel in and down. When you feel that you've exhaled all of it out, try and press your navel a little bit more to take all the remaining air out of your body. Good. With the next inhale, swipe your arms overhead. As you exhale, draw a rainbow shape. Your hands go up, forward and all the way down. Good. We'll do this a few more times. Inhale, reach up. Exhale, forward and down. Last one, inhale up. Exhale, forward and down. Good. Once more, breathing up. This time as you exhale, cactus arms, open your elbows towards the outer edges. Good. Two more, breathing, reach back. Breathe out, inhale up. Exhale down. Good. Last one, inhale, reach. Exhale, bring it all the way down. Stay here. Take an inhale. Exhale to bring your hands on the ground. Use your elbows to push forward with your chin to your chest and slowly with the help of your hands, start coming all the way up into a seated pose. Once you're in the seated pose, see if you can keep your legs in a butterfly stance. Take an inhale to reach your arms high. Exhale, bring your hands around and down. Two more, breathing, reach up. Exhale, hands around and down. Last one, breathing, reach. Exhale, hands around and down. Grab onto your feet. Take an inhale, pull your belly close. As you exhale, bring your chin to your chest. Lean slightly back. Good. Inhale, open up. Exhale, push back. Inhale, forward. Exhale, back. Last one, breathing forward. Breathe out all the way back. Coming to a regular cross-legged pose. Take an inhale, reach both arms high. Exhale, bring the right hand outside of your right thigh. Breathing, reach higher with the left hand. Breathe out, lean as far right as you can. Take an inhale to stay here. Exhale, start drawing circles with your left shoulder. Two in one direction, then change to the other side. Slowly coming to stillness. As you exhale, bring your left hand to meet the right hand towards the right side of your space. As you inhale, lengthen your spine, gaze to the right. Exhale, arch the spine, chin to chest. Two more, breathing up. Exhale, push away. Last one, inhale up. Exhale, press back. Good. As you inhale, big rainbow shape, bring both arms high. Exhale, left hand down. Breathing, reach higher with the right arm. Breathe out, lean a little bit more left. Inhale to start drawing your circles with the top hand. One direction. Good. And the other. Slowly bring yourself back into stillness with the right arm high. Exhale, right hand follows to your left hand. Breathing, looking at the left side. Exhale, chin to chest. Inhale, open. Exhale, chin to chest. Last one, up. Exhale, press back. Good. Inhale, rainbow shape, both arms high. Exhale, bring both hands behind your back. Fingers facing the back of your space. Option one, you press your fingertips against the ground, prop your heart open. Option two, pressing your knees on the mat, see if you can press your hips high. Take a deep inhale, engage your glutes. Deep breath out. One more, breathing. Exhale, lower. Notice which leg is on the front and just change it to the other side. We'll do the same thing again. Take an inhale, reach your arms to the ceiling. Exhale, hands right around you. Breathing, press with your fingertips, lift your hips. Good. This time, as you exhale, swipe your feet to the back of your space. Find yourself sitting on your heels. Bring the knees to the front and sit a tiny bit on your heels. Reach for your blocks, place them towards the sides of your body. As you inhale, lengthen the spine. Exhale, press the blocks away. See if you can lift your knees off the ground. Maybe just one knee, maybe both knees. You can stay here pressing the knees. See if you can press a little bit more, bringing your knees towards your chest for an ankle and foot extension. Take a deep inhale. Breathe out, bring it back down on the ground. We'll do it again. Inhale, push up. Your shoulders are going forward, you're arching the spine. Take an inhale. Exhale, bring it down. Good. Slowly bring your blocks into the higher setting right next to your ankles. Inhale to come into an ili position. Reach your arms to the sky. Try and lengthen a tiny bit more. Take an inhale there. Exhale, twist to the right side. Right arm going back, left arm forward. Keep both hands as high as your shoulders. Deep inhale. Breathe out. Inhale, come back to center. Exhale, twist to the right. You can do the same thing that you were doing, or maybe you bring your right hand down on your block, higher setting. Send your hips forward, spin back. Good. Inhale, come back up to center. Exhale, twist to the left. You can stay here, or left hand goes onto your block, fingers facing back. Press your hips forward, lean slightly back. Good. Inhale, center. Exhale, center to the right. Inhale, center. Exhale, to the left. Two more. Breathe in, center. Breathe out, lean to the right. Inhale, center. Exhale, lean to the left. Inhale, center. Exhale, release your hands right in front of you. Take an inhale, tuck your toes. Exhale, sit on your heels. You can keep your blocks next to you to give you more support, or see if you can start lifting your knees to the ground, staying on your tippy toes. Toe step. Take a deep inhale there. Deep breath out. Good. Remember, you can always have your hands on blocks to give you more support. One more inhale. As you exhale, forward fold. Heels down, hands down, torso forward into the front of your space. Breathe in, halfway left. Breathe out, forward fold. Two more like that. Inhale, halfway left. Exhale, forward fold. Slowly start bringing your left hand on a block or on the mat in the middle of your feet. Bend the left knee a lot. Take an inhale, reach your right arm high. Breathe out, you can stay here, or bend your right elbow and bring it behind your low back for half a bite. Try and send the left shoulder towards the right side of your space. Take two rounds of breath here. Deep inhale, deep breath out. Good. As you breathe in, re-lengthen the right arm high. Exhale, right hand down in between your feet. Bend the right knee a lot. Take an inhale, reach the left arm up. You can stay here. With the next exhale, top hand goes down behind your low back for half a bite. Deep breath in, deep breath out. Inhale to re-lengthen the left arm high. Exhale, bring both hands down to the ground. Grab opposite elbows here, bend your knees a lot. Take a few rounds of breath and maybe you rock a little back and forward, side to side, whatever feels good. Gently start toe-heeling your feet a little bit wider than your hips, not too much. We're going to do a little bit of spinal moves here. As you inhale, start swiping your elbows to the right side of your space. Big circle shape, go all the way above. And as you exhale, coming back down. Good. Two more. Breathe in, roll around. Exhale, down to the left. Last one. Inhale, up. Exhale, down to the left. Other side. Breathe in, lean to the left. Exhale, down to the right. Inhale, up. Exhale, all the way down. Last one. Breathe in, reach. Exhale, down. Good. Release your hands back on the mat. Second inhale, halfway lift. Exhale, forward fold. Breathe in, start toe-heeling your feet closer together. As you breathe out, bend your knees a lot so that your belly rests on your thighs. Grab the back of your ankles and pull your body closer to your legs. Your knees are staying bent here for this one. Relax the head. There's no wrinkles on the back of your neck. Now stay in on this grip, see if you can lengthen your legs a tiny bit more and send more body weight onto your toes. Take one more inhale. Exhale to release your hands. Keep your knees bent. Slowly with the next inhale, start rolling all the way up. Last thing to roll up is your neck. Once you're high, take an inhale, reach up. Exhale, hands onto your heart center. Good. Twice more again. Inhale, reach. Exhale, down. Last one. Breathe out. Exhale, hands forward and down, forward fold. Breathe in, halfway lift. Breathe out, forward fold. Send one foot back, then the other. Find a high plank. Take an inhale, lean forward. Exhale, bend your elbows, come all the way down onto your belly. Breathe in, push the far away for baby cobra. Breathe out, bring it down. Two more breathing left. Exhale, lower. Last one left. Exhale, come down. Inhale, left and hold here. Maybe you'll lengthen your legs a tiny bit more. Maybe you press with the top of your feet and lift your legs. Deep breath in here. Breathe out. Last inhale. Exhale, roll over your toes, find yourself in downward facing dog. Breathe in to bend your knees, look forward. Breathe out, walk your feet to the front of your space. Inhale, halfway lift. Exhale, forward fold. Inhale, mountain pose. Exhale, hands to the heart. Breathe in, reach up. Exhale, hands forward and down, forward fold. Inhale, halfway lift. Exhale, forward fold. Send the left foot back. Breathe in, look forward. Sink your hips a little more. Breathe out, halfway splits. Left knee down, lengthen the right leg. Good. Two more like that. You can have your hands on your blocks. Inhale, leaning forward. Exhale, press back. Breathe in, lean forward. Exhale, back. Last one, lean forward. Stay for your exhale. Left hand stays on the ground or on your blocks. Tuck the left toes, lift the back knee. Take an inhale, right arm high. Exhale, right hand towards the top left corner. Inhale, up. Exhale, down. Breathe in, up. Exhale, lower. Last one, reach. Exhale, down. Good. Bring your right hand inside of your right foot. Left heel down, left toes looking at the left side. Breathe in, reach your left arm up to the sky. Breathe out to draw circles with your left arm. One direction and the other. Good. Slowly bring it back into center. As you inhale, send your left hand to the back of your space. Right arm goes forward, up and across. Lengthen the front leg, revert triangle pose. Move it in here. Breathe out to carve both of your hands to the front of your space. Inhale, look forward. Exhale, step forward, forward fold. Breathe in, halfway left. Exhale, forward fold. Inhale, 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 left. Exhale, forward fold. Hands on the mat or on the blocks, send the right foot back. Inhale, sink your hips, look forward. Exhale, back knee on the ground. Lengthen the front leg, halfway splits. Good. Good flow here. Breathe in, leaning forward. Breathe out, press back. Inhale, forward. Exhale, back. Breathe in, up. Exhale, back. Good. Last one. Inhale, forward. Stay for your exhale. Right hand stays on the mat or on a block. Tuck the right toes. Inhale, lift the back knee and your left arm high. Exhale, top hand towards the top right corner. Inhale, left arm opens. Exhale, down. Breathe in, up. Exhale, lower. Last one, reach. Exhale, down. Good. Inhale, reach. Exhale, bring your left hand inside of your left foot. Right heel comes down, right toes looking at the right side. Inhale to lift the right arm high, extend at side angle. Your bottom hand can be on the block or maybe on your knee. And with an exhale, start drawing circles with your right arm. Two in one direction and then change to the other direction. Slowly bring it to center. As you breathe out, like a half circle, start lengthening front leg. Reach all the way up and back. Revert triangle pose. Exhale to cartwheel, both hands outside of your left foot. Inhale, look forward. Exhale, step forward. Breathe in, halfway left. Breathe out, forward fold. Hands on the mat, send one foot back, then the other, high plank. Inhale, stay here. Exhale, chaturanga. Inhale, up dog. Exhale, child's pose. Take two rounds of breath in your child's pose. Maybe you walk your hands to the back of your space. Full breath in and deep breath out. Good. Last one, deep inhale and let it go. With the next inhale, walk your hands back to the front of your space. Exhale to lift up, tuck your toes. Send your hips up and back. Good. Breathe it in, let it out. Inhale, bend your knees, look forward. Exhale, walk to the front of your space, forward fold. Inhale, halfway left. Exhale, forward fold. Inhale, mountain pose, arms high. Exhale, hands to your heart center. Breathe in, reach up. Exhale, forward fold. Breathe in, halfway left. Exhale, left foot back. Inhale, look forward. Exhale, halfway splits. Inhale, look forward. Exhale, twist to the right. Breathe in, stay here. Exhale, tap the left top corner of your space. Inhale, up. Exhale, extended side angle. Right hand inside of your right foot, left heel down, left arm up. Breathe in, look up. Breathe out, send the left hand down, back. Inhale, send it forward and up. Revert your triangle, reaching all the way up and back. Exhale, carve your hands to the front of your space. Inhale, look forward. Exhale, step forward, forward fold. Inhale, halfway left. Exhale, forward fold. Inhale, halfway left, lift your heels. Exhale, sit on your toes. Breathe in, arms high. Breathe out, bring your knees down, hands forward. Just like we did before. Inhale, arms up. Exhale, you can twist to the right. Maybe you bring your right hand on your block and lean back. Maybe you can bring your right hand onto your right heel and lean all the way back. Your hips are trying to go all the way to the front of your space. Deep inhale. Deep breath out. Breathe in, come back up. Breathe out, other side. Either your twist, maybe to your block, or maybe your left hand goes to your left ankle. Hips are going forward. Deep inhale. Deep breath out. Inhale, come back up. Exhale, hands right in front of you. Tuck your toes. Sit on your ankles. Breathe in, lift your knees. Breathe out, forward fold. Inhale, halfway left. Exhale, forward fold. Inhale, come all the way up, mountain pose. Exhale, hands onto your heart, center. Inhale, reach up. Exhale, forward fold. Inhale, halfway left. Exhale, right foot back. Inhale, look forward. Exhale, halfway splits. Inhale, lean forward. Exhale, twist to the left. Breathe in, reach up. Exhale, top of the right corner. Inhale, send it up. Exhale, left hand inside of your left foot, right heel down. Breathe in, right arm up, extended side angle. Breathe out, right hand goes back, down. Inhale, send it forward and up. Revert your triangle. Reach all the way up and back. Exhale, curl both hands to the front of your space. Inhale, look forward. Exhale, step forward. Breathe in, halfway left. Breathe out, forward fold. Inhale, toes stand. Slap your heels, sit low. Exhale, stay here. Inhale, reach your arms to the sky. Exhale, bring your knees down. Breathe in, stay here. Breathe out, twist to the right, your own version. Good. Inhale, center. Exhale, twist to the left. Breathe in, center. Breathe out, sit low. Hero's pose. You're sitting on your heels. Your toes are not tucked. This might feel too intense. We won't be here for too long. Bring one hand in your heart, one hand in your belly. Start noticing the energy flowing through your body. Take a deep inhale. Take a deep exhale. Good. Last one. Breathe in and let it out. Slowly bring your hands to one side. Flip your feet to the front of your space. Reach for your blocks and place them towards the middle of the mat to make them more accessible to you. Grab the back of your thighs. Take an inhale, pull your belly close to them. Breathe out to bring your chin to chest, lean all the way back. Inhale, pull yourself back up. Exhale, chin to chest, lean back. Inhale, pull yourself back up. As you exhale, slowly lower all the way down on the ground. Once you're laying on the ground, bring your feet closer to your glutes. Take an inhale to lift your hips. As you exhale, slide the block right underneath your sacrum, which is the flat bone at the end of your spine. From here, you have a few options. Option one, stay here. Option two, walk your feet to the front of your space. Allow for your feet to fall towards the outer edges. Or maybe if this feels good and you like a deeper sensation, bring your right leg close to you. You can grab the back of your thigh, top of your shin. Maybe you kick the right foot up to the sky. Take a few rounds of breath. Option two, rotate your front top ankle one direction, and the other. Deep inhale, deep breath out. Now, breathe in. Exhale to slowly either release the foot back down on the ground, or if you want more, draw the right foot under the left leg to the left side of your space. Allow for the right knee to fall on the ground, and maybe your left hand grabs onto your right foot. Opening through the outer hip and the IT band. Hands on the ground. A few more rounds here. Try and relax the muscle of your right glute. Try and see if you can make your exhales even longer than your inhales. Last deep inhale. In the next exhale, start releasing that foot, send it forward. If you did all this, go ahead and let's do it on the other side. Breathe in, left leg comes close. Breathe out, grab onto that left leg, either kicking the foot up or not, your choice. See if you can keep the right heel on the ground, the one that is on the bottom leg. If you did on the other side, you can draw rotations with the top ankle one direction, and the other. Last breathing here. Breathe out to release the foot either all the way down, or bend the left knee, left foot under the right leg, and see if you can grab your left foot with your right hand. Your left knee is opening to the left side of your space. Keep your gaze straight up. Try and relax the left glute. Deep breath in, let it go. Good. Once more, deep inhale, and let it out. Slowly start coming out of this pose. Bring both feet flat on the ground. Take an inhale to lift your hips and slide the block out of the way. Slowly release your tailbone on the mat, and windshield wiper your legs a little bit side to side. From here, you have a few options to check in with your body, see what works, what your body is asking for you, and take that. My one other option will be bringing your feet out as wide as your mat, your knees in, hands right next to your body, and take a few seconds here for as long as it feels good. Eventually, when you're ready, start lengthening your legs to the front of your space. Allow for your feet to fall towards the outer edges, palms next to your body, shoulders away from your ears. Taking the deepest inhale, breathe out, release, and enjoy your Shavasana, last resting pose. Thank you so much 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 Psyche Truth. 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