Скачать или смотреть Gentle Full Body Stretch / Relaxing Mobility Flow for Hips, Back & Shoulders

This practice is a gentle full-body stretch designed to help you release tension, improve mobility, and reset both the body and the nervous system.
We’ll begin lying down with knee-to-chest movements and soft twists to gently decompress the lower back and awaken the spine. From there, we’ll deepen into subtle rotations and hip circles to create space through the pelvis and improve joint mobility.
You’ll move into Happy Baby to open the hips, followed by slow roll-ups to transition mindfully into all fours. Cat–Cow and Thread the Needle will mobilize the spine and shoulders, helping to relieve stiffness from daily posture or workouts.
We’ll continue with Puppy Pose and Downward Dog to lengthen through the back body, hamstrings, and shoulders, then return to gentle spinal waves before finishing with a nourishing foot stretch to ground and restore balance.
Move slowly, breathe deeply, and allow each position to feel supportive and easeful. There’s no rush here — this is your time to soften, lengthen, and reconnect.

0:24 knee to chest
0:55 soft twist
01:12 soft twist with straighten legs
1:47 soft twist
3:26 hip rotations laying down
4:33 happy baby
6:52 gentle roll ups
7:47 cat and cow
8:16 thread and needle
10:45 puppy pose
11:55 downward dog
12:39 cat and cow
13:35 feet stretch


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