34 Minute Yoga Recovery | Home Workout for Stretching, Cardio & Strength

Quadruped, you can stay there. This is your modification. If you're able, we're gonna take it here. And then very slowly, we're gonna move it back up into that plank or in to that all four song. But breathe. Lift up in that core. We're just getting it warm. And then press up, down. Dog pedal those feet again. Modification. You're just staying on the knees. Roll those. Yes. Good. And check in with our posture. So feet slightly wider than shoulder width apart. Soft bend in the knees. Really pull those shoulders away from your ears. Try to release that tension. Let's take a few deep breaths. Think about that deep TA breathing. Transverse abdominal breathing. You can have your hands on your sides. Big inhale to expand. Exhale. Pull everything in and up. As you're doing that, I want you to think about relaxing through your body but still connecting with the core. And then check in with your posture. We want to have our ears stacked right above our shoulders, Shoulders stacked over the rib cage, rib cage over the hips, and the pelvis. Pelvis over the knees, and knees over the toes. So really check in, especially in that pelvis area, but also that upper back and shoulders to make sure you're not leaning forward or pushing out that anterior or posterior pelvic tilt that we think about feeling. Few more deep breaths. Just center your body. Get ready for movement today. And a few big rolls through your shoulders to the back and rolls through your shoulders to the front. Let's just do one big deep breath in and out. You're gonna hinge at the hips. Fold it over, wherever that is for you. So soft bend in the knees. I'm going to turn to the side so you can see. Breathe into that. Let everything relax. If you need to have your hands on a chair or a bench, that works, too. If you need to stay a little more upright, I just want you to kind of pedal in the feet. Shift those hips side to side, breathing through it. And then slowly roll it up, stacking your vertical. Big inhale up. Exhale down. Fold it over again. Find the place that is good for you today. Pedal those feet. Let your arms and shoulders relax. You can even shake your head gently side to side, forward and back to get that release. Slowly roll it up. And one more time, big inhale up. Exhale down. From here, you can take those feet a little wider if you need to. We're going to open up one arm up to the side just like this. So soft bend in the knees if you need it. A little torso rotation if that's too much. For you, I just want you to open the shoulder. If you need to keep your torso square, you can open it here through the center and then other side. We're going to stay here for a minute, but if any point you need to come up, just make sure you come up slowly again. You can do this with your hands resting on a bench or a chair. One more big reach up. Back to center. Slowly roll it up. Shoulders back. And just from here, let's just do little taps side to side. So into our yoga recovery, we're just going to reach across, similar to what we do in our regular warm ups, but just a little gentle movement, a little light cardio, just so our muscles are nice and warm. So this is why we do this dynamic movement in our regular warm ups. Let's reach it over our head, not only so we get the active stretch, but because our muscles, we want our muscles to be warm for the workout. And anytime we're doing any passive stretching, static stretching, we want those muscles to be nice and warm, too. Blood flow and oxygen all the way through our body. From here, we're just going to take it, reach it down, reach it up. So it's that little lateral lunge. This also just prepares us a little bit of energy. With that heart rate again, not too much. We are going to get a recovery workout, a stretching workout. But I know how good it feels. Get that energy in the beginning. One more. Hold it here if you can. Hand down or fingertips or up on a chair. Reach up to here and breathe through the center. Other side. Reach up to here and breathe. Back to center. Take those heels. Inhale, knees out. Slowly roll it up and breathe. So little hip rolls here to here. Just like this. Opening up those hips and hip flexors. And then let's reverse your direction so we're bringing them in. It's a little bit awkward, but you can do it. And breathe. Yes, good. And breathe. Bring those arms up and hinge it down. Sweep it up and hinge it down. If you need to keep your eyes up. If that feels better for you, take it here. Hinge up two more and breathe. Last one. Good. Let's take a big step out into that warrior. We're here. We're gonna gently lean to that side so you're leaning into that foot. Straight foot. And then angled elbow down. Big stretch. Push up out of it. Big breath. Back to center. Down and breathe. Stretch above it. Two more. Take it down. Stretch and do it. Push up out of it. Last one. Take it down and push up out of it. From here, let's just turn those toes into the other side. Big step into it. Breathe in, into it here. Just figure out where your feet need to be. If you need to be a little wider, a little closer in. Core engaged. Arms out. Lean into it here. Stretch it over. Finding the balance. That works for you. Bring it out. Just like we say in all of our workouts. I want you to be where you are today. And if that's a little less or a little more, that is totally fine. You showed up today. You are successful. And breathe. One more. Walk those feet in again. Shoulders back. Run those hands right down the side. Take them on the inside. Shoulder blades forward. Little stretch as you. As you gently press out on the inside. Right. So we're starting up top, and we work our way down to the mat. This way we can get stay up top, then work our way down. And of course, I'll give you lots of different options. Stretching through it. Good. And breathe. So similar to a windmill or that triangle pose, we're going to take one toe out, one toe forward. We're going to reach one arm up. I really want you to lengthen in that shoulder girdle. Try to really get close to your ears. A lot of us are pretty tight through here. You're here. Take that hand down the inside of the front of that leg. Just go as far as you can go. Spotting that hand up top. Breathe up to center. So it's just a little hinge of those hips. Again, imagine that you're doing a windmill with a kettlebell up top or down below? Breathe. Take it up and down. One more. Can we hold it here? Even take that hand down if you can reach it. 4, 3, 2. All the way up. Just flip your toes. That's all we gotta do. Hand up, hand up. Again, Big stretch. I'm a lot tighter on this side, so I can feel myself being up there. Bringing it in. Toes out. Here we go. Take it down. Stretch. Press up to that back foot. Yes, Take it down. Stretch. Press up through your back foot. Here we go. Down. One more. Right here. Down. Look up that hand all the way down if you can. Big stretch. 3, 2, 2, 1. All the way up. Walk those feet and roll those shoulders. Just gonna do little taps in front. So coming back to a little bit of mobility work. I really want you to think about pressing the thumbs to the back as we take it across. So opening up the hip, we're getting mobility work, too. There we go. Yes. Or three, two, one. Good. Big inhale up. Palms down in front Inhale up, fold it over. This time we're gonna step one foot back and then the other. So you can step back to that high plank or just right down to the knees, whatever is better for you. Take it down right here, knees or toes, and breathe. And then from those knees or from those toes, if that's good for you, press it up into that down dog and pedal those feet. So if you need to stay on your knees, just want you to roll the hips side to side from this pedal for four. Three, two, one. Relax back down to the plank. Don't relax. Or two, all fours. Three, two. Everybody onto the knees. Sit back into that child's pose. So we're here. Breathe into it here. Really try to open those knees up. Sit those hips back. Reach your fingertips out in front of your body. Get that stretch all the way from the fingertips down to the spine. Hold it here. Breathe. Ah, good. This time I want you to come up and I want you to really lengthen in that upper body. But have those hips up in the air so it's a little more of a stretch to the upper. Curl those toes or flat toes, whatever is good for you. And then from here, bring that hand in. Reach that hand under. You're going to keep those hips up, but if you can, you're going to get down into that shoulder. So you're here. If that's too much for you, you just bring it to here. Hold it here. Stretching through. I like to rest my head all the way down, but it's up to you. Very carefully bring it up. Switch it to that other side. Take it down to here. Feel that stretch again. If you can take it all the way down. Take it all the way down. Your hips are still high. Breathe. Let's do that one more time. Each side, take it up, reach it through. Thread that arm through. Let your head relax into that other side. Take it through. Yes. Breathe. Good on those elbows. So we're here. Breathe into it. If you're modifying, you're just going to do a bird dog from here. So one leg and then the other. One leg and then the other. If you're able, we're going to walk it back, walk it back. Hold it here. Breathe. You're just alternating to modify one leg or the other, or you're holding it here. Drop the knees down. Bring the knees back up. I know it's recovery, but you're feeling that core. Stay with that modification. If you need to drop the knees down. Breathe into it. One more. Take it up. And then everybody, one More time back into that child's pose. You're here. And breathe. Let's come up onto the knees if this is comfortable for you. If it's not, you can come up to a second standing position, but we're going to take one arm back and reach it over. If you need to modify, I just want you to stay up tall. Or again, you can do this from a standing position, but if you're able to get that hand on that back ankle, a little stretch in here. Let everything drop back, reach up to the ceiling, other side. So again, modification is standing or kneeling here. What we're doing with this kneeling is we're over opening up in those hip flexors. You feel that stretch through here, right? Yes. Good. We're gonna go back to all fours. If you need help with being on your knees, you can fold up that mat underneath or grab a towel or something soft underneath. Taking this hand here, we're gonna cross our elbow down, and then we're gonna open up. Feel how tight that is. So that's both chest and. And shoulder tightness, but also that thoracic spine. So we're just going to take it down, open it up. You're thinking elbow up to the ceiling. What we're not doing is moving too much in the heat in the hips. So stay here, Open it up. A little tight, right? One more. Take it here, open it up. We're going to do the same thing. Other side. So switch hand behind the head, Cross it down right here. Take it down, open it up. Oh, look up towards that elbow. Two more. Last one. And relax. So from here, if you are able, we're gonna walk it back into that plank. Otherwise, just stay one knee down. If you're able, take it here. And if you're able, we're going to take it into that plank pigeon pose. So getting that hip here, if you need to modify it here or modify it seated, that works as well. If you're able, lean into that here. We're, of course, trying to get this foot up, but you do you. I'm pretty tight through there as well. But on your elbows, drop it back down. Breathing through it. You can even bring those hands all the way up, holding it here. I know it's a little bit uncomfortable for me, too. Uncomfortable in a lot of ways. But I don't do enough yoga because I also usually worry that it's too slow for my brain. But, man, do we feel it. We're gonna move our knees to the other side. So you just went here to here. That's on purpose because this is a hip opener, right? So again, you can be here, you can take it here. Whatever you need to do to get in that other side. Pigeon drop it low. So yes, the stretch is slightly uncomfortable. Remember, we want mild discomfort but not pain. But also it's uncomfortable for me to stay in something for a long time if I feel like I'm not moving. That's my personality. That's why I need this, right? Really tap into that mind, body connection. Bring those hands up. You can want. Let's turn into a seated position. Let's take those knees out. So whatever is most comfortable for you, you're going to let your head and neck drop into that. Knees out. Press out gently if you want to pull them in a little more. Bit more. If that's comfortable for you. Let your head in your neck. Relax into that. Breathe. Good. From here, we're going to bring one knee in and one leg out. We're just here. You're just going to start here. We're going to have a few different options for this. So it looks like this. From the side, pull that heel forward. Sit up nice and tall, wherever you can be bringing it in. And then if you're able, I want you to take that elbow on the outside. You're hugging that knee across. So starting here, if this is good for you, stay here. If you shouldn't be twisting very much, then I want you to stay here too. If you're able, take it here. One more option. Cross that leg over. Look over your shoulder. Feel that Nice, good hip stretch, right. And breathe. Flex that foot on the bottom as well. Let's get to that other side. Bring that knee in. Starting here. If that's good for you, stay here. If you can, take it across on the outside. If you can, take it across that opposite leg. Pull that toe in. Look over the shoulder. Shoulder good. Let's take it over to your side. We're going to do a big stretch here. I want you to bring that knee underneath. We're going to take it up to here. You're using the obliques. Bring that hand here. Lift it up. Right here. Big stretch Right up on that knee. Slowly down. Let's scoop it three more times. Scoop it up. Big stretch and breathe. It's okay if you're leaning into it or if you need to adjust to be a little more upright. That works too. Big stretch and lean one more right here. Dig it up and lean. Good. Again, I want you to think about that mobility work. Slide those knees to the other Side. Stretch it over first. Lean into this and breathe. Let's scoop it up. Up on that hand. Ready? Here we go. Big stretch. And again. You're bringing the hips forward so we open up the hip flexors. Take it down. Yes. Stretch. Open it up. Take it down. And breathe. Take it. Stretch. And up. Take it down. One more big stretch. And up. Take it down and breathe. Let's turn into that child's pose again. I want you to sit right here. Breathe into that. And wherever you are, come up on all fours and move one foot forward so we're here again. If you need to fold up that mat underneath or put a towel underneath, that works as well. But we're just very gently moving forward so we feel that stretch in that hip flexor. Take it forward. Yes. Two more just like that last one. And from here I'm going to take this hand on the inside. So I'm actually going to push up out of that back knee. It's up to you if you want to keep it down or bring it here. Greatest stretch in the world. I'm going to open up to the top and breathe. I'm going to angle so you can see. Then I'm going to bring that hand down on the inside of that knee. And just very gentle hip opener, side to side. You should feel that one. Really good. If you need to drop that knee to switch. Let's take it other side. Starting back up top. Lean it forward. That's okay. On your knee. Hand here. Reach it up. Come up off that back knee. If you need to open up through there Again, big stretch. Hip opener. That hand is going to come down on the inside. Should switch to this side so you can see. Just little press with my elbow on the inside of my knee. Good. And we're just going to switch from this stretch on each side. If you're able, take it back to that plank. Plank to do it. If you need to, I want you to step forward to do it. So here, hand in, hand up. Drop that back knee. Just like we do in our warm ups. Drop that knee maybe three times. Hand on the inside. Switch it back. If you need to drop the knees down in between. Where? I'll show you here. Taking it from up top, slide that hand in. Drop the knee if it's better for you. Step it up to here. Drop it down. Hand down. Reach up. Yes. I know it feels like a little more work, a little less recovery, but that's okay. Step it through one more time. Other side. From the plank or from the down. Good. Let's drop it down. Child's pose. Stretch it back. Ah. Breathe. So from here up, cat to cow, just roll through, inhale, and exhale. If you start to feel your wrist, remember, you can take fist. I've had a little bit of an issue with my thumb lately, so this is helping me. Or you can grab some dumbbells. Or you can always do things down on your forearms sometimes limits our range of motion. So if you need to stay here, that's your modification. Stay on all fours, rolling through. If you are able, I want you to take those feet back, one and then the other. Slowly lower it down. Come up into that cobra. So starting here on your elbows, I want everybody to be here or modifying, staying on your knees. Breathe into that. Look over shoulder to shoulder to release in that neck. Good. And you can keep it here, just down and up. Or curl those toes, hands by your side, all the way up. Up, dog. You're coming up. Breathe again. Look over your shoulder. Yes. Curl those toes. If it's good for you. Press up to that down, dog. If you want to stay on all fours, keep it there. From here, we're gonna do knee. Take it forward. Knee, take it forward. If you're able. Take it toe. Feel that stretch. Take it toe. One more each way. I know this feels again, like a little bit more work than we want. Good. And then one last time. Child's pose. Breathe into it. Ah, right. Really press into the shoulders very carefully. Take your time. Roll over onto your back. Yes. Move my mic all the way down on your back, wherever you need to be. Let's start on your back, hugging the knees into your chest. So if two is not good for you, I just want you to take the knees one at a time, looking like this. Just little stretch towards your chest. Reach it over. Stretch towards your chest. If you're able, keep them both in gentle roll side to side. Yes. We're gonna take it to a little bit of an open book. We're gonna open those arms out wide. We're gonna let our knees drop one at a time to the side. Look away from your knees. Feel that stretch through your back. If that's not good for you, you can keep one open or just go about halfway. If you're able, gently roll those knees to the other side, dropping them down. Look over the shoulder. Yes. And then take it up and through one and then the other. Take it here, take it here. Look over last time. Take it through and through. Yes, Yes. O. Bring those hands down by your side. Slow bridge. We're going to inhale. We're going to exhale. Tilt the hips and slowly roll up. Releasing in the back. You're getting that hip flexor stretch, maybe. Open those palms slowly down and breathe. I'm going to do a big snow angel with my arms as I go up. And bring him here. Here we go. Tilt the hips, roll it up. Snow angel underneath. Feel that stretch slowly down, really. So we get that mobility in the arms, but lifting in the hips. One more. Take it here. Last one. One core is engaged all the way through. Keep those arms over your head if you can. And just little marches. So really feel that shoulder mobility. Knee to your chest. Yes. Oh, I know that's tight through the arms. Good. From here, one knee into your chest. Pull it here. If you're able, extend it up. You're going to grab either on the back of the calf or the thigh, not right on the knee joint. If you need to keep that hand down, that head down. If you're able, lift your shoulders a little bit and just flex and point through the toe. Feel the difference through the back of the leg. Right. We go. I want you to cross that leg over. We are almost done here. Lift it up if you can. If you need to stay right here. If you can, lift it here and press that knee away. And gently from here, guys. Whoo. We're gonna roll it to the side. If you can feel that stretch, grab that back toe. I know that feels like a lot, so if that's too much, you just stay right here or right here. But if you can grab that back knee, you're gonna get the hip stretch. You're gonna get a quad stretch, right? Yes. Three, two, one. Extend that down. Now take that front, that top back leg. Grab if you can. If you can't, just rest it right here. Grab that foot and just push your foot gently into the hand and then release into the hand. And then release. Every time you release, feel that stretch through the knee. Right? We want that. It's where we often get really tight in our knees. Very gently roll back over onto your back. Let's extend that other leg out. So we're here. Flex that foot. Good. Point and flex. You can lift the shoulders if you want, if that's appropriate for you. Good. And then cross that foot over. You can stay here if you want to get the hips or take it here, reaching it up. And I gotta move my microphone. And then if you're able, roll to that side. You can be here, you can be here. Or if you can be all the Way here. Reach behind. Grab that foot. I don't know if that's messing with my microphone. You also could come up on your elbows. I'm just doing that for the microphone. And then drop everything down. You can stay down. Grab that back foot if you're able. If not, just rotate it out here. You're going to get that hip rotation. If you're able to grab it, you can just push gently into the hand and then release. Push into the hand. And as you release the lift a little higher. Push, release one more and relax. Turn in to your mat. Hips to the back. Stretch it here one more time. Child's pose. Gently side to side all the way through. Hang out here for a couple seconds, and then carefully roll onto your back. If that's good for you. If it's better for you to stay on your side, you stand, stay on your side. But if you can, take those legs out, take those arms out, palms up, and just take a minute to finish this workout, breathing into every part of your body, starting at the top of your head, on the exhale. You're sinking into the floor. You're letting go of that tension, working your way down to your shoulders, through the arms, through that rib cage again. Inhale and exhale. Inhale out through the sides and back. Exhale everything floating down into the mat, just as if you're sinking down into sand. Whatever tension you might be holding in your shoulders, in your back, in your head, in your jaw, let it go. Thank your body for showing up today. Working our way all the way down through the middle of the body, hips, the pelvis, into the legs, all the way down into the feet. Just let it go and just feel how that feels. You've worked really hard this way week. Even if this is your first workout of the week or your first workout ever. You did it. You showed up. You can stay here as long as you want, or you can roll to the side and very gently roll up to a seated position. Let your head drop to one side. A little stretch through the center. Other side, little stretch back to center. One big deep breath in and out. You did it. That was your yoga recovery workout. Great job, everybody. Buddy.