This is a 30-minute stretching routine led by an instructor. The routine begins with head rolls and neck stretches, followed by stretches for the shoulders, back, hips, hamstrings, and inner thighs. The instructor guides the viewer through various yoga poses, including downward-facing dog, cobra, and pigeon position. The routine also includes stretches for the spine, calves, and ankles. The final stretches focus on the lower back, hips, and thighs, ending with a child's pose and relaxation. Throughout the routine, the instructor emphasizes the importance of breathing and controlled movements.
Here are the key facts from the text:
1. The video is a 30-minute stretching routine.
2. The routine is a longer version of a 15-minute stretching routine.
3. The routine is recommended for rest days or when feeling stiff and sore.
4. The routine starts with head rolls to warm up the neck.
5. The routine includes a series of stretches, including shoulder stretches, chest stretches, and hamstring stretches.
6. The routine includes a deep squat, called the "hippie in the woods" stretch.
7. The routine includes a cat-cow stretch to increase mobility in the spine.
8. The routine includes a downward-facing dog stretch to stretch the calves, hamstrings, and upper body.
9. The routine includes a push-up position and a cobra position to stretch the chest and shoulders.
10. The routine includes a series of hip flexor stretches, including a lunge position and a pigeon position.
11. The routine includes a thigh stretch, where the participant lifts their foot and reaches for it with the opposite arm.
12. The routine includes a hamstring stretch, where the participant reaches for their toes and leans forward.
13. The routine includes a chest stretch, where the participant twists to the side and reaches with the opposite arm.
14. The routine includes a buttock stretch, where the participant crosses one leg over the other and pulls the knee towards their chest.
15. The routine includes a pretzel stretch, where the participant lifts their neck and twists it to the side.
16. The routine includes a roll-up stretch, where the participant rolls up their lower back and meets the floor with their feet.
17. The routine includes a tabletop position and cat-cow stretches to increase mobility in the spine.
18. The routine includes a bear hold stretch, where the participant lifts their knees and pulls in their abs.
19. The routine includes a final stretch, where the participant leans backwards and pushes their gaze to the front.
20. The routine ends with a child's pose, where the participant relaxes and does nothing.