hello guy and welcomeback to my yt channel
easy to kill AFK dude!!! named Zombie!!!
good loot!! hahaha
bye thx for watching the video
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Yo what's up it's your boy Millionaire Hoy and today we're going to have a 30 minute
full body stretch this is going to be some deep stretch yoga for athletes so this is
going to be great if you're doing a cool down after your workout or post workout run or
a post run or if you just want to go ahead and get a stretch for your body and take care
of your entire body alright we're going to work a full body stretch in this a lot of
static stretches we're also going to be doing lots of deep holds and we're going to flow
throughout this entire practice alright so get ready to take care of your entire body
we're going to hit everything from your toenails all the way to your head and let's go ahead
and get started so the first thing we're going to do is sink into our practice with some
deep breaths come into a comfortable seated position we're just going to inhale and exhale
good a few more inhale chest is upright exhale one more inhale and exhale from here we're
going to do head rolls going towards our left so we're going to go ahead and roll over down
up and over good all the way through the neck nice and slowly as we do these deep stretches
and mobility training I want you to go nice and slow now bring your head down up other
direction now we're rotating towards the right you hold a lot of tension in your neck so
it's good to stretch all the way through the neck a few more good bring it down and up
from here we're going to go ahead and take our left hand put it on the left side of our
head we're not going to pull we're going to have our right hand down and we're just going
to go ahead and let gravity do the work stretching through our neck as we hold it here just nice
tension out of the neck this is great if you do pull-ups or if you're doing lots of hiit
workouts or just for any athletes great yoga training great bring it up now we're going
to place our right hand on top side of our right head left hand is down and we just got
our neck going over towards the side you can close your eyes sync your breath with your
moves here and just breathe it out as we go into this stretch good deep stretches good
now bring it up we're going to jut our chin forward bringing our chin forward our chin
down towards our sternum we're going to take both of our hands put them on top of the back
of our head and we're going to let gravity just go ahead and let this take care of our
spine stretching through our neck good breathing a little twisted up like a pretzel it's all
good come out of that nice and slowly from here we're going to do a spinal twist towards
the left so go ahead and bring your right hand over and look over towards your left
stretching it out breathing and inhale exhale twist and looking back excellent job come
out of that slowly and now we're going to stretch through the other side going through
our spine great spinal stretch as we inhale looking back exhale go deeper I love how this
feels nice delicious stretch here as we're doing this here good yoga stretch great for
cool down stretches right now come out of that nice and slowly from here we're going
to come to cat cow one of my favorite stretches your hands are going to be right under your
shoulders knees under your hips you're going to inhale up exhale really bring your spine
up your head down butt down pushing off the mat inhale up hands are deep into that yoga
mat belly is down exhale and stretch this just feels good and therapeutic as we're stretching
through our body in this stretching routine from here we're going to go ahead into child's
pose so knees a little bit wider feet together we're going to push our butt back and bring
our underarms down towards the ground finger tips are spreading out a few more seconds
and then we're going to go into a side stretch so we're going to take our left hand towards
the left right hand towards the side our hips are going to come back towards the right we're
going to bring that right armpit down towards the ground as we really push back back back
flowing into this deep stretch yoga practice today breathing it out and taking good care
of our bodies from here we're going to bring it right back towards the center good sinking
back into our child's pose butt is back deep into those hips as we stretch it out and just
breathe and sink into this yoga flow now we're going to go ahead and stretch into our other
side right hand towards the right left hand towards the side hips back and towards the
left I love this side stretch it's a great stretch yoga for athletes here because all
the things we do with lifting weights and running and hiit exercises and all of that
so it's great to stretch through your side and breathe it out good bring it back up to
cat cow very briefly we're going to inhale up exhale down ahhh going right back through
the spine inhale up great yoga for beginners exercise right here going through this pose
this is a stretch that I do every single day in some capacity breathe it out good neutral
spine from here we're going to thread the needle with our right arms so we're going
to inhale up we're going to exhale reaching under our right arm left shoulder is coming
down towards the ground right palm is on the floor we're pushing our back and towards the
left and we're just really getting a great stretch in that shoulder the front of your
shoulder on your left side stretching it out breathing and sinking deep good inhale up
bring that hand up and we're going to bring our right foot in the front we're going to
hold onto that right foot with our right hand we're going to inhale up and go underneath
good up it's going to take some balance we're stretching through our leg getting that right
glutes and just stretching taking your own time breathing it out inhale up great mobility
training here for athletes under up and down come on under inhale up reach all the way
around to your back put that right hand in front you're going to place your fingers around
touching your thighs kind of tucking them in-between your thighs there and we're going
to look up stretching through that shoulder going all the way back this is an excellent
spinal stretch right here and breathe it out a few more seconds really pushing going deep
deep deep in this stretch come out of that nice and slowly and we're going to come down
all the way into child's pose again just to stretch it out as we transition into the next
stretch taking care of our spine right here and breathe it out up next we're going to
do thread the needle on our right side so breathe it out excellent job in your stretching
so far we're taking good care of our body we're going to inhale up with that right hand
reaching up exhale like you're reaching under your couch you found some money under your
couch and you're trying to grab it right now alright good all of that good money from underneath
that couch and you're going to sink your ear down to the ground like your'e listening to
an ant hole and you're going to get your shoulder pressed down into your mat as well and just
breathe it out here excellent inhale up bring it down left foot is in the front we're going
to grab it with that left hand we're going to inhale up with that right and swoop under
good don't you feel it in the glutes on your left side inhale up this is an excellent stretch
here full body stretch people right now we're taking care of those legs through the back
excellent mobility don't just swing out of this go nice and smoothly one more after this
underneath oooh I need this stretch right now up good and we're going to wrap our hand
around bringing that hand to the front and we're going to tuck our hand in here shoulder
blade is up and we're really twisting up and through that spine pushing those hips open
and towards our left a little bit chest is upright woooh squeezing and pushing it looks
like we're not moving but we're gradually pushing it open and breathing it out here
come out of that nice and slowly from there we're going to come down towards the ground
and go for a level 3 cobra so we're going to inhale up good hips are coming down towards
the ground stretching through your spine bring it down here good this is a dynamic stretch
we will be doing lots of static stretching in this workout syncing our breath with our
moves I''m telling you this is a great post workout yoga routine right here bring it up
good we're going to hold it here for the next few seconds and then we're going to reverse
this stretch doing a counter stretch with puppy pose so we're going to bring those hips
up towards the sky we're going to take our arms a little bit wider than hip distance
apart and we're going to sink and melt our heart down towards the ground I'm trying not
to hit my microphone on the ground alright so good stretch it out forehead is down mic
is going to have to hit the mic today * hit the floor today good just let your back flow
downward trying to connect your chest towards the floor push those hips up good from we're
going to go into camel so we're just going to take our hands behind up and we're going
to bring our hips up however you can get into this pose sink into it modify if you need
to by coming up a little bit higher relaxing through those shoulders chest is up and breathing
it out also through the quads I'm going to rotate around and what we're going to do now
is come to dolphin so you're going to take your hands down on the mat and it's just like
a downward dog with our elbows down push your hips up stretching through those hamstrings
keeping those abs tight pushing that butt up towards the sky bringing ti up if you need
to and breathing it out wooh nice good active static stretch bring those knees down and
what we're going to do is we're going to bring the left hand up right leg up connect knee
to elbow bird dogs inhale up I'm started to get a little bit of a sweat it's a little
hot in the room that I'm in up down bring it up hold it up up up and now what you're
going to do is you're going to bend that foot you're going to reach back grab onto that
foot and now we're in a tiger quad stretch your chest is up don't let your spine dip
down too much and we're going to pull it in active through the quads on the right side
as we stretch it out here excellent job keep on stretching come out of that nice and slowly
from there the same thing other side we're going to inhale up bird dog squeeze through
those glutes as you raise those hands up full body stretching routine here going through
the abs going through the glutes stretching through the shoulder up your back bring it
up one more bend that knee on the left reach back with your right hand chest is up and
we're pulling alright so this is like a bow pose we're very very active in that quad our
chest is upright kind of like a warrior a royal dancer pose as well just a great 30
minute yoga practice fighting for balance getting a little bit of sweat and come out
of that nice and slowly from here we're going to go into lizard lunge on our left so we're
going to bring our left foot towards our left side pushing the right knee back chest is
upright you're going to peel the side of your foot off of the floor and we're going to go
ahead and take our hand onto our knee we're going to push up looking over that shoulder
opening up through those hips stretching good through our hips here as we push it forward
really working it through the glutes on the left side excellent glutes stretch and breathe
this is a great way to cool down stretch after your workout so especially if you're a runner
this is great yoga for runners great post run stretch good from here we're going to
heel toe that foot towards the front we're going to do a psoas stretch this is great
for people with anterior pelvic tilt you're going to put your hands on your knee and you
see how your butt is out tuck it in good spine is up and push back you should feel this stretch
in your psoas or your quads hip flexors on your right side come on post workout yoga
this is the part that you need to stretch right here in this practice total body stretch
right now good from there we're going to go into a hamstring stretch so bring it back
if your knees are bent that's perfectly fine we're just going to reach forward on those
toes very very quickly through the hamstrings chest is upright pushing those hips back on
the left balancing here breathing and stretching wooh a little balance issue good so now we're
going to heel toe that foot back out to the side we're going for a quad stretching lizard
so we're going to peel that foot off on your right side left hips are open your chest is
upright and we're just stretching it out breathe it out
excellent job from here we're going to go ahead and go through our hips as we stretch
really pushing forward you should feel a really good deep stretch lots of compression in those
inner thighs and also on your quads pull it in more if you can keep that chest upright
now don't slingshot that foot let that foot fall back we're going to peel over towards
our side up and over great so your hips are downward you're really stretching through
the quads I mean the gluteus medius on your left side your chest is upright and we're
stretching through the hips on our right side as well oh man I really feel this it's a beautiful
stretch keep that chest upright and breathe it out from here we're going to go into child's
pose just hold it sinking letting your hips come further and further stretching down towards
your yoga mat as you breathe and go deeper into your stretch here excellent stretching
routine to really take care of those legs great now turn around and bring it down we're
going to open up those hips push our butt back and stretch back we're going to do the
same thing on the other side okay so get ready to stretch into lizard on the right side how
is the body feeling listen to your body at all times and just stretch through it good
full body deep stretch let's do both sides so we're going to bring our right foot towards
the right bring that foot over towards your side sink into it at first push those hips
down then we're going to take our right hand on towards our right knee we're going to look
over our shoulder good you should feel a great stretch in your psoas your hip flexors on
your left side your glutes are active on your right side you're looking over your shoulder
your chest is up you're looking back getting a nice stretch in your neck as well also stretching
your wrist getting a great wrist stretch on that hand that's on the floor and just flowing
through it excellent yoga flow people this is great yoga for athletes let's keep on going
from here we're going to heel to that foot towards the center we're going to come up
to a psoas stretch lock those fingers in put them on your knee go ahead and take your hips
bring them forward to really focus on your quads and hip flexors on your left side as
we're stretching into it here great full body yoga here stretching it out this is great
yoga for beginners or if you're advanced everybody who's working out yoga for athletes yoga for
runners just really stretching through that body here this is a great stretch for runners
we're going to go ahead and just stretch into a hamstring stretch here pushing those hips
back on our right now you may be more flexible on one side more than that other I'm slightly
bending my knees here and stretching it out don't worry about going too far into the stretch
it should never be painful just go ahead and push until you feel the stretch being active
and that way you can work through your routine good bring it forward we're going into quad
lizards so you're going to heel toe that foot out to the side nice and wide again we're
going to take our hand reach it all the way back peel that left foot off the floor and
we're going to sink into the stretch looking back making it pretty chest is up coming down
stretching through the quads on the left side active glutes on the right side and getting
a great stretch here overall come on people this is the quintessential full body stretch
right here everything is active and we're still pushing through to get further in that
stretch don't slingshot that foot let it go down nice and slowly we're going to pivot
turning just to side your hips are open you're going to extend your arm out to balance you
and let those hips just sink down towards the floor while your glutes are really really
active here you're looking back this is a very active yoga pose here we're stretching
ooh I really feel this in my hips on the left excellent stretch and definitely in my gluteus
medius stretching on the right side good a little wobble a little shake in the arm a
little bit of strength being used here excellent excellent excellent a few more seconds breathe
good come out of that nice and slowly from here we're going to go into a side lunge on
our left side so you're going to be right into your left sinking back if you want to
leave your hands on the floor go ahead we're going through the inner thighs here or you
can bring that hand up and focus on balance alright if you can peel that foot up off the
floor there you go excellent stretch here bring those hands down if you need to but
keep that chest upright and working through those inner thighs from here we're going to
go into a runners stretch so we're going to peel that leg to the side good we're leaving
everything off the floor here your hands are right on the side of your foot and you're
bringing your hips down towards the ground here stretching it out glutes are coming down
excellent from here we're going to go into a twist so left is down right hand comes up
and we're stretching through that back also getting into those hips just a little bit
on the left definitely getting into those quads there and this is an excellent excellent
stretch good if you want to you can bring your hand all the way back and get a similar
stretch to what we did with the other move now bring your hands down we're going over
towards the other side so walking over towards our right side going through the inner thighs
on the left chest is up hand is down if you want to or bring that hand up like you're
a Power Ranger right now showing whatever Power Ranger symbol you got right there you
can peel that foot off the ground if you got the balance for it if you don't progressions
hands are down alright or you can just leave your foot down from here we're going to turn
over towards our right and go into a runners stretch chest is upright foot's on the ground
actually I'm going to leave my foot tucked bring it down and breathe it out wooh glutes
are getting an excellent stretch right now keep on breathing you're doing a great job
taking care of your body in this beginners yoga routine from here we're going to bring
our right hand down inhale up left hand is coming up stretching through our back fingertips
are spread out good always taking good care of our wrists and being intentional in our
movements through this yoga practice bring both hands down from here we're going to go
into malasana so what we're going to do is bring our feet about hip distance apart we're
going to sink our hips back bring our chest upward and what we're doing is bringing our
pelvis all the way down as we sink into this stretch here we're balancing opening up through
the hips with our elbows pressing away from those hips if you want to you can bring your
hands down you can do this sitting on a staircase or you can do happy baby right now if you
need to modify also if you need to come out of this roll forward and come out of it but
try to sink down relax through those inner thighs and hips and let your glutes just come
down and get a great stretch all the way through your spine this is an excellent spinal stretch
especially if you do a lot of sitting this is a great move to do every day if you sit
down a lot at the office or work or something like that let's come forward from here we're
going to go into a half pigeon alright so we're really opening up through those thighs
here bring your left foot up your knee in open up here you're going to go 90 degrees
with that leg you're right knee is in the ground and we can just walk it forward or
you can leave it standing up there as we stretch it out sink deep into this stretch here and
breathe it out come on we're going for 30 minutes here 30 minute yoga stretch really
working through every part of our body alright from here we're going to go into a counter-stretch
with modified wild things stretching though our back stretching through our core our glutes
and our psoas on the other side so come up you're going to connect your right foot to
the heel on your left you're going to bring your left hand back we're going to inhale
all the way back bringing those hips up up up up good exhale down inhale back hips right
back up really stretch reach back stretching through your back stretching through your
hips and your psoas exhale down and we're going to do the same thing on the other side
so now half pigeon on the right transition into it however you can knee to elbow 90 degrees
left foot is back stretching down how is that body feeling now this stretch I want you to
do this as many times as you can throughout the week I like to stretch daily but if this
is not a daily stretch for you I would recommend stretching at least 2-3 times per week if
nothing else on your rest day so save this workout to your favorites that way you can
always come through and stretch it out who feels this in their gluteus medius on the
right as we're stretching it out here good if you can come forward more come forward
your flexibility is your own this is a great time to listen to your body and figure out
what your body needs as we stretch so we're going to bring the left knee towards the right
foot the right hand comes back we're going to inhale up and back oooh I feel a lot of
tightness in my psoas on the left side stretching through your back bringing those hips up really
pushing that pelvis forward inhale bring it back inhale back hips up reaching stretching
breathing and bring it down from here we're going to go for an extended forward pose okay
so this is a great way to stretch through your back for people who sit as well we're
going to grab our feet we're going to bring our chest towards our knees and we're going
to walk forward gradually as time goes on going further and further stretching through
our back excellent back stretch especially for people who have anterior pelvic tilt this
is a must do stretch to build that flexibility in that back it's going to help with your
squats it's going to help with your burpees all of that just go out as far as you can
don't be embarrassed if this is where you're at this is where I'm at today a few more seconds
and then we're going to go through a seated twist going through our left side first good
come out of that nice and slowly we're going to take our left leg put it over our right
bring that right hand up inhale connect that right elbow towards that left knee we're going
to exhale pushing up back and looking all the way back don't look down look straight
back inhale relax exhale back even further stretching it out excellent job people inhale
and exhale good come out of that nice and slowly same thing other side so we're going
to take our right leg over our left knee inhale up left hand is going to bring the left elbow
towards the right knee we're going to exhale back breathing it out and excellent excellent
excellent job if ever you need to get some water go ahead and do that stretching through
our spine come out of that nice and slowly excellent from here we're going to go for
a laying hamstring stretch if you have a yoga if you have a strap you can use that we're
going to take our hands right behind and we're going to just go ahead and pull on the back
of our leg coming forward alright if you want to make this more of an abs or a core exercise
or a core stretch you can bring your chest up and bring it further good and just pull
it up here if you can point those toes that's even better we're stretching through those
hamstrings excellent job go ahead and switch same thing on the other side good so bring
it up and stretch it out keep on pulling if you want to use a yoga strap on your foot
what you can do is just connect your strap at the top and pull back like so okay but
don't overstretch your hamstrings that's a mistake a lot of people make when they get
into yoga is overstretching their hamstrings you can bend just a little bit and gradually
get better you should never be feeling any pain but you should feel that the stretch
is taking effect good bring that down from there we're going into bridge pose so you
you're going to bring your hands down to your side and we're going to inhale up exhaling
really bringing those hips all the way all the way stretching through your back neck
is long inhale down you're balancing through the back of your heels you're going to exhale
bring those hips up as much as you can excellent job here and down up from here we're going
to come down into a glutes stretch so we're going to take our left foot on top of our
right knee we're going to reach all the way through grab that knee and pull it all the
way back good sink into the stretch we're almost there people it's been an excellent
good deep stretch yoga for athletes flow today we're going for 30 minutes and right now we're
really taking care of those glutes alright keep on pulling let your spine come down towards
the ground stretching through your back your knee is being pushed forward your heel is
being pressed in great bring both feet down we're going to take our right foot place it
on top of our left knee each through those knees lock those fingers in together and go
ahead and sink back right knee is going forward towards the front of the room you're pulling
that knee in and you're getting that excellent stretch in the glutes on your right side now
breathe it out what a way to cool down stretch after your workout cool down stretch post
run for all of the runners out there and that's a great stretch for runners now we're going
to bring our hands both out to the side we're going to inhale up exhale over both knees
go over towards your right you're going to place your right hand on top of your left
knee you're going to look over towards your left and you're just going to let your hips
sink down now a lot of time we like to hold tension in our ribs let your ribs fall down
onto your yoga mat as you stretch here through your side one of my favorite stretches it's
so relaxing I like to do this stretch and just listen to audiobooks all the time bring
both hands down we're going to inhale up exhale over both knees are going over towards the
right they're stacked on top of each other we're looking towards the right left hand
is on top of the right knee twisting up through our spine as we stretch here hips are down
excellent yoga routine people nice static stretches right here as we just stretch through
that body now bring both hands down we're going to inhale up we're going to reach our
hands through our knees grab onto those toes and we're just going to rock left and right
this is happy baby we're almost there people great full body stretch almost complete good
deep stretch yoga right here just stretching bring your spine down this post workout stretch
is almost done good now from here we're going to bring our feet down to the ground shavasana
my favorite relaxing calming yoga stretch we're just going to have our hands down to
the floor let your feet fall to the side and if you can people I want you to hold this
for 5 minute okay I put it on here for a 90 second timer but lay down here sometimes I
just like to fall asleep if you fall asleep let me know down in the comments section I
like to fall asleep in this all the time but the point here is just to relax through this
stretch okay let your hips your back your lower spine just sink down towards the ground
your feet fall to the side take the tension out of your face unhinge your jaw make sure
that your eyebrows aren't squinted together or your forehead isn't and just relax breathe
and just let go
good if you don't have time come out of it right now get your fist bump boom if you do
lay down on that mat stay on there and stretch it out look thank you all so much for stretching
with me we gotta take care of our body I know a lot of times we do crazy exercises especially
as athletes we're doing all types of stuff running hiit strength training but you've
gotta take care of your body you have to eat great food and you have to get good rest and
sleep okay so make sure that you continue to stretch add this workout to your favorites
that way you can keep coming back to it stretching throughout the week and getting better and
having more mobility and also more flexibility and power strength everything as you continue
to improve through your fitness alright thank you all so much for stretching out with me
today I feel great hopefully you feel great hopefully some of you all fell asleep on your
mat doing this workout until the next time we come back and kick some butt it's your
boy Millionaire Hoy take care and peace out
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