hello and welcome to this sematic stretch workout we have a little bit of Pilates a little bit of yoga thetic workout is intended to relieve stress anxiety areas of pain anything that is on your mind ridding of negative emotions really making the Mind Body Connection so I often say you do you in my videos and this is truly the case in this video because everyone is dealing with different emotions in different areas of concern in their mind in their life and in their body so join me on the mat relaxed you can sit on a
pillow or a yoga block if that's comfortable for your hips you could also when we're lying on our back use that pillow to support your head whatever makes you feel comfortable but I want you to be aware of your areas of tension for yourself throughout this workout we will start in a seated position if that's comfortable for you again maybe supporting your hips and let's sit nice and Tall rolling the shoulders down and back think about a string pulling you up from the crown of your head and growing tall we're going to do a nice
Circle here we're going to what I call stir the pot so leaning forward with the chest making a circle with our torso round the spine and coming to the other side so big circle here inhale and exhale so each circle is one deep breath in and out as we get warmed up make this movement as big as you can maybe dropping and lifting the chin maybe involving the shoulders we might mindful of that breath let's do one more on this side and let's go the other direction chest forward and back big circles you can close
your eyes if that's comfortable to you and one [Music] more and find your way back to Center nice and Tall right hand reaches up grow tall and then we have a side bend over to the side round the back reaching that right arm down and then we're going to go hand over hand feeling a stretch in that lower back walking to the other other side and we find oursel with the left arm up and over this time let's start this side big reach up then over then we rounde hand over hand this feels amazing on
my lower back you find an area of tension and it feels good to hold that then that's what's best for you make this workout your own and round hand over hand and last time and coming all the way back up left hand on top of the head and then take the ear towards the shoulder feeling a stretch in the side of your neck lift your right shoulder all the way up like you're holding a bunch of tension I really want you to Crunch it up inhale and then exhale slowly lower and push it down and
push it away as you exhale inhale tight tight tight exhale slowly lower down making adjustments in that neck if you need to inhale slowly lower and lift the chin other side gently help ear towards the shoulder left shoulder comes up inhale exhale slowly drop like it weighs 100 pounds push it away inhale up exhale last time exhale release the head other arm comes down so shoulders are nice and heavy and as relaxed as you can get them maybe a couple shoulder rolls loosening them it up continue to grow and sit tall arms out to the
side and I just want you to swing side to side working on the Torso rotation just want you to free feel kind of Carefree here throwing away any negative thoughts or worries you don't have a care in the world just breathe as it feels good to you few more like this and come back to Center I want you to take your hands elbows out to the side and push and clasp them together and push them together almost as hard as you can again feeling that tension inhale and then exhale take the hands and arms behind
you open up the chest with a slight lean back stretching that chest and again squeeze any worry any tension any pain you put it all right here inhale exhale release behind slightly back open up a chest lift F coming into this vulnerable position here one more time inhale you can scrunch up your face too it helps and exhale open up Lean Back Shine Your Chest forward one more deep breath here in and exhale and again shake it out we're going to come onto our backs holding on behind the thighs tuck the tummy and we're going
to roll down nice and slow again coming onto your back supporting your head with a pillow if you need to arms are at sides and extend your legs all the way forward maybe a little r and roll shift in your hips to get comfortable I want you to bend one knee drawing your foot up on the floor we're going to let it fall to the side wherever it naturally will depending on how flexible you are and then we're going to slowly lower it back down as we get towards the bottom your hip is going to
rotate so it's back up so draw the foot in knee comes up knee out to the side don't allow your other hip to pop up leave that hip on the floor and can extend that leg knee goes from the side facing back up to the [Music] ceiling and extend down one more time and same thing other side knee draws in keep your hips Square so this side and then lengthen all the way down rotating in that hip this is a great stretch that releasing that hip and hip mobility making it a fluid motion and one
more time and extend okay both at the same time draw and then let both knees fall out to the side pressing the soles of your feet together maybe even drawing the heels a little closer to your bottom again let the knees just naturally fall out to the side try not to Arch the back little space underneath the lower back is just fine allow the hips to open up feeling a great stretch in the inner thighs try to allow yourself to be comfortable in this vulnerable position again maybe close your eyes and take a few deep
breaths relax your head neck and shoulders your hands are at your sides Palms facing down I want you to press the soles of your feet together it's a challenging movement here you don't have to go far as we push the soles of our feet together keeping the knees out to the side we're going to try to lift our hips so maybe it's just a few inches maybe it's a foot squeezing your glutes inhale and exhale slowly lower down hands come to the outer thighs go ahead and help close your legs together and then hug your
knees in nice job Little Rock and Roll here again do it feels good to you releasing any tension in the lower back okay coming back to Center I want you to lift your head neck and shoulders if you are able and come into a tight ball and I want you to pull trying to get your forehead to your knees scooping in through the tummy inhale and then exhale release it down dropping the feet and blowering your head to the floor extend one leg and This Time Hug one knee in towards the chest again lift the
head backck and shoulders if you were able big hug in inhale as we exhale keep the hug with the knee good drop the head neck and shoulders and then extend the leg long up from here let's do some ankle circles and try the other way again relaxing your head neck and shoulders here and then give that leg one more tug in and let's lower it all the way down other leg knee comes in curl up head neck and shoulders pull pull pull inhale exhale keep the hug lower head neck and shoulders and unfold the leg
extending it up Ankle circles allowing that blood to come back down releasing any pressure in the feet and then let's go ahead and lower that leg down as well slowly walk both feet back in bending the knees heels coming close to the bum hands at our side again keeping the head neck and shoulders completely relaxed pushing through the heels let's curl that pelvis up holding here inhale as we exhale come down nice and slow and let's do that again inhale push up through the heels no tension in the shoulders you shouldn't feel anything in the
shoulder blades keeping the back on the floor so there's no pressure on the neck so just to about bra strap level and we come back down down and one more time lift up into that glute Bridge inhale and exhale slowly lowering down beautiful work we're going to come onto our hands and knees so however that's comfortable for you to get there we won't be here long I'm going to turn to the side you can see making sure that our our wrists are underneath the shoulders and that our knees are underneath the hips we have a
combination of a cat Cow and child's posing a nice fluid movement here so I want you to send your hips to the back lifting our chin and pressing the shoulders down and back we then press the hips all the way back into a child's pose and then starting from the tailbone tuck the tongel knee and we roll up into our cat pose again fluid movement now we lift the chin we send the hips back all the way back to a child's pose so we're just curving and flexing the spine here exhale push back inhale tuck
the chin lift the chin and push back let's do two more [Music] come about halfway up I want you to cross your ankles behind you you can sit back onto those hips and we find ourselves like in a crisscross position again supporting your hips if you need to let's continue to open up our chest releasing tension in the shoulders call these backstroke arms so take one arm comes all the way forward and we're going to do a big circle twisting the Torso if you like comes all the way to the back other arm up and
back inhale up reach high exhale back [Music] let's do one more each side inhale and exhale come back to Center both hands at the same time now we inhale reach up Palms down and as we exhale I want you to push down again like you're pushing down on something really heavy inhale arms up as we push down I want you to think about you're pushing away the negative thoughts you're pushing away any pain anything that ails you inhale any worries you have Waring gets through nowhere do I need to control what we can control few
more times here on these last few really want you to be mindful of what you need to let go of as we push down you're going to grow taller as you free yourself of the negative thoughts and last one relax down hands at our sides dropping the chin to the chest slowly shake your head [Music] no releasing any tension in the neck head comes back to Center lift the chin grow tall slowly lift the chin just very gently up letting the head hang back that's comfortable for you inhale exhale come back to Center thank you
so much for joining me my friends I hope you feel better leave me a comment let me know how you enjoyed this video we see you next time hello and welcome to this sematic stretch workout we have a little bit of Pilates a little bit of yoga thetic workout is intended to relieve stress anxiety areas of pain anything that is on your mind ridding of negative emotions really making the Mind Body Connection so I often say you do you in my videos and this is truly the case in this video because everyone is dealing with
different emotions in different areas of concern in their mind in their life and in their body so join me on the mat relaxed you can sit on a pillow or a yoga block if that's comfortable for your hips you could also when we're lying on our back use that pillow to support your head whatever makes you feel comfortable but I want you to be aware of your areas of tension for yourself throughout this workout we will start in a seated position if that's comfortable for you again maybe supporting your hips and let's sit nice and
Tall rolling the shoulders down and back think about a string pulling you up from the crown of your head and growing tall we're going to do a nice Circle here we're going to what I call stir the pot so leaning forward with the chest making a circle with our torso round the spine and coming to the other side so big circle here inhale and exhale so each circle is one deep breath in and out as we get warmed up make this movement as big as you can maybe dropping and lifting the chin maybe involving the
shoulders we might mindful of that breath let's do one more on this side and let's go the other direction chest forward and back big circles you can close your eyes if that's comfortable to you and one [Music] more and find your way back to Center nice and Tall right hand reaches up grow tall and then we have a side bend over to the side round the back reaching that right arm down and then we're going to go hand over hand feeling a stretch in that lower back walking to the other other side and we find
oursel with the left arm up and over this time let's start this side big reach up then over then we rounde hand over hand this feels amazing on my lower back you find an area of tension and it feels good to hold that then that's what's best for you make this workout your own and round hand over hand and last time and coming all the way back up left hand on top of the head and then take the ear towards the shoulder feeling a stretch in the side of your neck lift your right shoulder all
the way up like you're holding a bunch of tension I really want you to Crunch it up inhale and then exhale slowly lower and push it down and push it away as you exhale inhale tight tight tight exhale slowly lower down making adjustments in that neck if you need to inhale slowly lower and lift the chin other side gently help ear towards the shoulder left shoulder comes up inhale exhale slowly drop like it weighs 100 pounds push it away inhale up exhale last time exhale release the head other arm comes down so shoulders are nice
and heavy and as relaxed as you can get them maybe a couple shoulder rolls loosening them it up continue to grow and sit tall arms out to the side and I just want you to swing side to side working on the Torso rotation just want you to free feel kind of Carefree here throwing away any negative thoughts or worries you don't have a care in the world just breathe as it feels good to you few more like this and come back to Center I want you to take your hands elbows out to the side and
push and clasp them together and push them together almost as hard as you can again feeling that tension inhale and then exhale take the hands and arms behind you open up the chest with a slight lean back stretching that chest and again squeeze any worry any tension any pain you put it all right here inhale exhale release behind slightly back open up a chest lift F coming into this vulnerable position here one more time inhale you can scrunch up your face too it helps and exhale open up Lean Back Shine Your Chest forward one more
deep breath here in and exhale and again shake it out we're going to come onto our backs holding on behind the thighs tuck the tummy and we're going to roll down nice and slow again coming onto your back supporting your head with a pillow if you need to arms are at sides and extend your legs all the way forward maybe a little r and roll shift in your hips to get comfortable I want you to bend one knee drawing your foot up on the floor we're going to let it fall to the side wherever it
naturally will depending on how flexible you are and then we're going to slowly lower it back down as we get towards the bottom your hip is going to rotate so it's back up so draw the foot in knee comes up knee out to the side don't allow your other hip to pop up leave that hip on the floor and can extend that leg knee goes from the side facing back up to the [Music] ceiling and extend down one more time and same thing other side knee draws in keep your hips Square so this side and
then lengthen all the way down rotating in that hip this is a great stretch that releasing that hip and hip mobility making it a fluid motion and one more time and extend okay both at the same time draw and then let both knees fall out to the side pressing the soles of your feet together maybe even drawing the heels a little closer to your bottom again let the knees just naturally fall out to the side try not to Arch the back little space underneath the lower back is just fine allow the hips to open up
feeling a great stretch in the inner thighs try to allow yourself to be comfortable in this vulnerable position again maybe close your eyes and take a few deep breaths relax your head neck and shoulders your hands are at your sides Palms facing down I want you to press the soles of your feet together it's a challenging movement here you don't have to go far as we push the soles of our feet together keeping the knees out to the side we're going to try to lift our hips so maybe it's just a few inches maybe it's
a foot squeezing your glutes inhale and exhale slowly lower down hands come to the outer thighs go ahead and help close your legs together and then hug your knees in nice job Little Rock and Roll here again do it feels good to you releasing any tension in the lower back okay coming back to Center I want you to lift your head neck and shoulders if you are able and come into a tight ball and I want you to pull trying to get your forehead to your knees scooping in through the tummy inhale and then exhale
release it down dropping the feet and blowering your head to the floor extend one leg and This Time Hug one knee in towards the chest again lift the head backck and shoulders if you were able big hug in inhale as we exhale keep the hug with the knee good drop the head neck and shoulders and then extend the leg long up from here let's do some ankle circles and try the other way again relaxing your head neck and shoulders here and then give that leg one more tug in and let's lower it all the way
down other leg knee comes in curl up head neck and shoulders pull pull pull inhale exhale keep the hug lower head neck and shoulders and unfold the leg extending it up Ankle circles allowing that blood to come back down releasing any pressure in the feet and then let's go ahead and lower that leg down as well slowly walk both feet back in bending the knees heels coming close to the bum hands at our side again keeping the head neck and shoulders completely relaxed pushing through the heels let's curl that pelvis up holding here inhale as
we exhale come down nice and slow and let's do that again inhale push up through the heels no tension in the shoulders you shouldn't feel anything in the shoulder blades keeping the back on the floor so there's no pressure on the neck so just to about bra strap level and we come back down down and one more time lift up into that glute Bridge inhale and exhale slowly lowering down beautiful work we're going to come onto our hands and knees so however that's comfortable for you to get there we won't be here long I'm going
to turn to the side you can see making sure that our our wrists are underneath the shoulders and that our knees are underneath the hips we have a combination of a cat Cow and child's posing a nice fluid movement here so I want you to send your hips to the back lifting our chin and pressing the shoulders down and back we then press the hips all the way back into a child's pose and then starting from the tailbone tuck the tongel knee and we roll up into our cat pose again fluid movement now we lift
the chin we send the hips back all the way back to a child's pose so we're just curving and flexing the spine here exhale push back inhale tuck the chin lift the chin and push back let's do two more [Music] come about halfway up I want you to cross your ankles behind you you can sit back onto those hips and we find ourselves like in a crisscross position again supporting your hips if you need to let's continue to open up our chest releasing tension in the shoulders call these backstroke arms so take one arm comes
all the way forward and we're going to do a big circle twisting the Torso if you like comes all the way to the back other arm up and back inhale up reach high exhale back [Music] let's do one more each side inhale and exhale come back to Center both hands at the same time now we inhale reach up Palms down and as we exhale I want you to push down again like you're pushing down on something really heavy inhale arms up as we push down I want you to think about you're pushing away the negative
thoughts you're pushing away any pain anything that ails you inhale any worries you have Waring gets through nowhere do I need to control what we can control few more times here on these last few really want you to be mindful of what you need to let go of as we push down you're going to grow taller as you free yourself of the negative thoughts and last one relax down hands at our sides dropping the chin to the chest slowly shake your head [Music] no releasing any tension in the neck head comes back to Center lift
the chin grow tall slowly lift the chin just very gently up letting the head hang back that's comfortable for you inhale exhale come back to Center thank you so much for joining me my friends I hope you feel better leave me a comment let me know how you enjoyed this video we see you next time
