Here is a concise summary of the 15-minute yoga full-body stretch video:
**Video Overview**
* **Duration:** 15 minutes
* **Focus:** Full-body stretch for tension and sore muscle relief
**Sequence Summary**
1. **Seated Warm-Up** (0:00 - 2:00): Neck stretches, hand circling, and waist circles
2. **Seated Side Stretches** (2:00 - 6:00): Alternating sides with leg extensions, arm stretches, and twists
3. **Tabletop to Cat-Cow** (7:00 - 8:00): Gentle flow from tabletop to cat-cow poses
4. **Forward Fold and Twist** (8:00 - 10:00): Walking forward, folding, and twisting poses
5. **Intense Side Stretch (Optional)** (10:00 - 11:30): Deep side stretch with arm and leg extensions
6. **Down Dog to Child's Pose** (12:00 - 13:00): Transition to down dog, then child's pose for rest
7. **Final Relaxation** (13:00 - 14:50): Slow release, gratitude, and final breathing
8. **Closing** (14:50 - 15:00): Namaste and end screen with video engagement prompts
Here are the key facts extracted from the text, without opinions, in short sentences with numbers:
1. **Duration**: The yoga session is approximately 15 minutes long.
2. **Initial Position**: The session starts with a seated position, with participants sitting in any comfortable way.
3.. **First Stretch**: The initial stretch focuses on the neck, involving circling and rocking the head.
4. **Hand and Wrist Stretch**: Participants make a fist with both hands, then circle their hands and wrists.
5. **Waist Circle**: The waist is circled to warm up the spine and introduce movement.
6. **Leg Stretch**: The right leg is straightened, with the foot flexed and toes pointing up.
7. **Knee Position**: The left knee is bent, with the bottom of the left foot resting on the inside of the right thigh or calf.
8. **Seated Twist**: A gentle twist is introduced, with the left hand behind and the right hand on the outside of the left knee.
9. **Forward Fold**: Participants hinge at the hips, folding forward, stopping at a comfortable stretch point.
10. **Tabletop Pose**: Transition into tabletop pose, with wrists under shoulders and knees under hips.
11. **Cow and Cat Poses**: Alternating between cow and cat poses, moving with breath.
12. **Downward-Facing Dog**: Moving into Down Dog, with hips high and a bend in the knees.
13. **Child's Pose**: Ending in Child's Pose, resting with forehead or cheek to the mat.
14. **Final Relaxation**: Concluding with a resting position, hands on thighs, palms up, and a moment of gratitude.
15. **Closing**: The session ends with a inhalation of hands up overhead, an exhalation to heart center, and a thank you.