Relaxing Full Body Stretch // Flexibility & Mobility

Relaxing Full Body Stretch // Flexibility & Mobility is another wonderful flexibility workout from Heather Robertson. It is similar to her Day 7 Home Workout Challenge // Full Body Stretch & Recovery, except this is even gentler than that one. I really love the variety of full length workouts that Heather is creating this past year. I also love combining her yoga fusion workouts with these gentler flexibility workouts for an hour long mobility/flexibility recovery day workout. This workout is done voice over with relaxing background music. Heather leads you through a series of relaxing, feel good stretches. I will definitely be using this workout (just like her Full Body Stretch & Recovery) frequently.

Relaxing Full Body Stretch // Flexibility & Mobility is 26:06 minutes. Equipment: fitness mat. Optional: a chair for balance for one of the moves. Many of the moves are done more than once; in the break down below I only list the exercise once even though you may flow through it several times before moving on to the next exercise in the breakdown. You will also do everything on both sides of the body, even if it isn’t mentioned in the breakdown.

  1. Deep breath, reaching arms overhead, into forward fold
  2. Shoulder rolls
  3. Clasp hands behind back and pull down, stretching shoulders; add neck stretches; fold forward, raising clasped hands to ceiling
  4. Standing quad stretch; changes to dancers pose
  5. Stand with legs wide and shift into a deep side lunge to stretch inner thigh
  6. Forward fold with legs wide
  7. Pyramid pose, shifting your weight forward and back, raising and lowering toes
  8. Deep kneeling lunge, both arms reach overhead while arching spine; lower arms so they are extended straight in front of you at shoulder height and reach arms and torso forward then pull torso back, squeezing shoulder blades together; place one hand on ground beside front foot and reach other arm to ceiling (same side arm as front leg); swap arm positions
  9. Still in deep kneeling lunge, grab back ankle and pulled it into your bottom to stretch the quad
  10. Downward facing dog, pedal feet
  11. Repeat #7-9 on other side of body
  12. Repeat #10
  13. Pigeon pose
  14. Cobra pose
  15. Lay on stomach with legs extended, alternate bending knees and bringing heels to glutes
  16. Bow pose
  17. Flow between child’s pose and cobra
  18. Cat/cow
  19. Bird dog
  20. Wide leg child’s pose, reaching arms to one side
  21. Seated spine twist
  22. With knees bent, hands holding thighs just above knees, roll body back and forth from neck to glutes
  23. Lay on mat, knees bent and feet on floor, arms are on the ground in goal post/cactus, shift knees side to side, rolling the hips
  24. Still on back, pull knees into chest and rock hips side to side
  25. Happy baby pose
  26. Figure 4 stretch (reclining pigeon)
  27. Still laying on back, extend one leg straight on floor and the other is raised straight to ceiling, hold raised thigh with both hands, point and flex toes; bend knee and pull leg into chest
  28. Reclining spinal twist
  29. Bridge pose; wheel pose if you are able
  30. Sit cross leg, grab one wrist behind back and pull it over to opposite side while also tilting head to side, stretching neck
  31. Sitting cross-leg, clasp hands and reaching them in front of you, rounding back
  32. Corpse pose

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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