Unwind 20 Min Full Body Stretch Routine

Unwind is 20 minute stretch from Caroline Girvin. This is a very thorough stretching/flexibility routine. I really enjoyed it and it felt really good. Caroline does not rush through any of the stretches either. Just like in her other workouts, Caroline does this interval style. Each stretch is held for 30 seconds. There is a timer in the upper right hand corner of the screen, counting down the 30 seconds. During the last 5 seconds a video appears in the upper left hand corner of the screen, previewing the next stretch. The workout is set to relaxing music, no talking. Just follow along with Caroline. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. There are little beeps, alerting you to when the 30 seconds is over so you don’t have to be staring at the TV the entire time.

Unwind is 23:51 minutes. Equipment: a fitness mat. You start sitting cross-leg on your mat.

  1. Neck stretches
  2. Seated cat/cow
  3. Side stretch (still sitting cross leg)
  4. Side stretch (other side)
  5. Eagle arms (upper back stretch)
  6. Repeat #5 but swap arm position
  7. Hip rotations (sit on bottom, legs are in front of you and bent with feet on floor, rotate knees side to side, both knees should be on the floor when fully rotated)
  8. Opposite hand to foot (stand with legs wide, hinge forward and touch one hand to opposite foot, other hand is raised to ceiling)
  9. Repeat #8 on other side of body
  10. Forward fold (legs still wide, hinge forward, hands clasp opposite elbow)
  11. Walk the dog (downward facing dog, pedal the feet)
  12. Triangle pose
  13. Deep kneeling lunge
  14. Runners stretch (from kneeling lunge, push glutes back, straightening front leg and hinging torso forward over straight leg)
  15. Lizard stretch (deep kneeling lunge with forearms on mat beside front foot)
  16. Kneeling quad stretch (in kneeling lunge, reach behind you and hold back foot, pulling it into glutes)
  17. Repeat #12-16 on other side of body
  18. Lateral lunge stretch (lower into deep side lunge, hands on the ground)
  19. Repeat #18 on other side of body
  20. Figure 4 stretch (reclining pigeon)
  21. Repeat #20 on other side of body
  22. Hamstring stretch (lay on back, one leg is extended straight on mat, other is straight and raised to ceiling, hold calf with both hands and pull straight leg toward you)
  23. Repeat #22 on other leg
  24. Happy baby pose
  25. Straddle stretch (sit on mat, legs straight and open wide in a V, hinge torso forward over one leg, holding calf or ankle or foot)
  26. Repeat #25 on other leg
  27. Dorsi and plantar flexion (sit with legs together and extended straight in front of you, flex and point your toes)
  28. Seated forward fold (legs still extended straight in front of you, hinge forward over legs, holding feet if you can reach them)
  29. Seated butterfly stretch
  30. Wrist stretches (on all 4s, rotate hands so fingers are facing toward knees)
  31. Child’s pose with arms extended in front of you; rotate hands so palms face ceiling; rotate hands so palms face away from you
  32. Thread the needle
  33. Repeat #32 on other side of body
  34. Cobra with torso and head twisted to one side
  35. Repeat #34 on other side
  36. Camel pose
  37. Kneeling cat & cow
  38. Downward facing dog
  39. Child’s pose with arms extended along sides of body

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

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