30 Min Yoga Stretch to Unwind Tight Neck & Hips is a really nice flexibility yoga practice from SaraBethYoga. In fact, I love the combination of neck and hip focus. Adding shoulders would have worked for me, too! These are all places my muscles get tight and/or achy. Anyway, this felt really good. No advanced or difficult poses. Just gentle, deep and effective stretches that focus on the neck, the spine and the hips. This workout is done voice over by Sara with some relaxing music.
30 Min Yoga Stretch to Unwind Tight Neck & Hips is 31:33 minutes. Start sitting cross-leg on your mat, taking deep breaths. Shoulder circles. More deep breaths.
- Tilt head forward to stretch the neck and interlace hands behind head to increase the stretch; raise head and open elbows out to sides; continue flowing between the two versions of this move
- Still sitting cross-leg, hold knees while arching spine and titling chin upward; tuck chin and round spine; continue to flow between these two moves
- Seated spinal twist
- Still sitting cross leg, place hands on opposite knees and round spine, tucking chin
- Repeat #3, twisting in opposite direction
- Repeat #4
- Still sitting cross-leg, place hands on floor behind hips, arch spine, lifting hips
- Sitting cross-leg, reach hands to sides, fingertips touching the mat, tilt dead to side, stretching the neck; hold briefly and tilt to other side; continue tilting head side to side, holding briefly in each position
- Round shoulders
- Continue sitting with legs crossed, hands on knees, eyes closed while Sara speaks
- Extended child’s pose
- Bird dog pose
- Downward facing dog, pedaling the feet
- Pigeon pose with torso upright
- Sit on bottom with one leg extended straight and other leg bent, insole against thigh of straight leg, hinge forward over legs
- Sit on bottom, one bent leg on floor with heel near opposite glute, other leg is bent with knee facing ceiling and foot on floor outside of other thigh, wrap arm around leg, place other hand on floor behind hip and twist spine
- Cross legs with knees stacked and hinge torso forward over legs
- Sit on bottom, hands on mat behind hips, knees bent and feet on floor, shift knees side to side
- Repeat #13-18 on other side of body
- Butterfly pose with torso hinged forward over feet
- Reverse table top
- Lay on back, knees bent and pulled into chest; keep one knee pulled into chest and extend other leg straight and flat on floor; straighten bent leg, raising foot to ceiling, flex and point toes
- Lying spinal twist
- Repeat #22 & 23 on other side of body
- Happy baby pose
- Corpse pose for approx 2 minutes
- Sit cross-leg with hands at hearts center, eyes close for another minute while Sara talks
For more info on SaraBethYoga and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
