This is a detailed yoga and stretching routine that spans over 20 minutes. It involves various stretches and poses to relax and stretch different parts of the body, including the spine, shoulders, hips, and legs. The routine covers seated stretches, spine mobilization, hip opening, and shoulder stretches, among others. It's designed for a thorough full-body stretch and relaxation.
Here are the key facts extracted from the text:
1. Instructions for relaxation and spine exercises are provided.
2. Specific body movements, including inhaling, exhaling, and extending arms, are mentioned.
3. The text contains instructions for stretching various body parts, such as the neck, shoulders, back, and thighs.
4. The practice involves counting seconds for different stretches.
5. Various body positions and postures are described, such as lying on the back, folding knees, and stretching legs.
6. The text mentions using hands to support and stretch different body parts.
7. Music is mentioned at certain points in the practice.
8. The practice includes stretching both sides of the body.
Please note that these are factual descriptions from the text, and no opinions have been included.