5 min Total Body Flow

Okay, so I want to take you through three stretches. These are the three most important stretches. You can do great for moments when you are short on time, don't have a lot of space, but by the time we're done, we'll have hit your entire body. So to begin, you're going to come to the side toward your bottom almost as if you were trying to do tabletop at opposite. Feet are flat, hands are spread wide, fingers spread wide, palms on the ground and then lifting up here. And it's okay if you can't come up all the way.

You want to make sure hips are and feet are about hip distance apart. Then you slowly bring back your right leg bend and then move that knee towards the ground. You're immediately going to feel a stretch all the way up into the quad calf. We're also getting in the feet, engaging the core and the front of the body. So hold here and then slowly release. You would want to hold as long as you feel like. Same thing on the left side, bending down, bringing that left knee towards the mat and then coming back center again.

Hold as long as it's comfortable for you, then have a seat, work your way around. We're going to come up into forward fold. Feet are flat, hip distance apart. Slight bend in the knee, working your way down, always coming down as if you're doing a dead lift, tracing through the body to get in a little extra. You're going to place your hands palm side up underneath your feet, pressing into your feet and then lifting up again. Still a slight bend in the knee and then we're going to come down and then up.

This may also engage your balance. Get down as low as you can. Sometimes it's helpful to spread your legs a little bit wider. It's okay if you don't come all the way down, but you're going to work your way down just towards the mat. Hold here and then for the last one you are going to come in to tabletop. Left leg stays down, right comes up, so notice placement of the body here. Left leg is in line with hips, coming at almost making an lip. Then working here to lean into the left knee. Really getting this all against the groin area as well as the shins.

Then coming back and you would just sink and stay there for a while. Modification would also be getting a block, having one hand down and reaching the other one up and overhead, then folding it behind you, reaching towards your back which further intensifies the side body stretch, then release, switching sides. Left leg comes down, right comes up. Make sure your vertical stance is strong placement and then leaning over into the right side, getting that knee over the ankle to incorporate the shins.

Using a block or the mat arm goes up and over your ears. Side body stays long and then bend it down towards your back, then release. So my thought would be you would stay in each of those for about 90 seconds. So again, on days where you do not have a lot of time and you need something super, super short but super, super effective, those are also three of the best things to do before you work out and after you work out, stay when you cry.