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Full Body Stretch Yoga Video that includes easy and light body stretches. 20-Minute Yoga Full Body Stretch Video Routine that will lower your anxiety and reduce your stress.
Full Body Stretch Yoga 20 Min. Stress Relief
Most people nowadays resort to yoga for health reasons, as well as health benefits. Yoga has been found to be a brilliant way of stretching out the pains and aches of one’s body, staying fit, and getting focused.
Yoga stretches also provide a means to relax and let out stress, reduce muscle pains, increase flexibility, and center the mind.
There are various yoga stretches for stress relief, yoga stretches that one can do at work, and even yoga stretches while watching the television.
Check out our post that talks about Using Yoga To Maintain a Healthy and Active Lifestyle here.
Full Body Stretch Yoga Video Transcript
The transcript follows the above video. Quote timestamps have been added so that you can find them easily in the video.
- What Yoga Equipment Will You Need?
- Full Body Stretch Yoga Warm-Ups
- Don’t Forget To Breathe While You Stretch
- Using Different Yoga Poses
- Breathing Properly While Using Yoga is Important
- Use Yoga Poses Designed to Stretch and Strengthen Your Body
- Use Yoga to Relieve Tension in Neck and Shoulders
- Yoga Leg Stretches for Quads and Legs
- Yoga and Physical Health
It was transcribed to the best of our ability, and we give credit to the author. If we missed any words please do let us know.
00:00 – Hey guys, thank you so much for joining me today. Today. I wanted to bring you a quick little yoga or stretch session that is perfect for stress relief.
So you can do this first thing in the morning, or it’s really perfect. Before you go to bed to kind of calm yourself down.
This whole stretch session isn’t going to be too intense, very light stretches, but we are going to be focusing a lot on our breath.
So make sure you are breathing throughout this entire stretch session. – 00:28
What Yoga Equipment Will You Need?
I remember my first class where I did not even have a mat. It was a bad time in my life and funds were not easy to come by back then.
So I set out to find some yoga equipment near me. I had to find some cheap yoga equipment as I did not have much money. So I ended up getting some second-hand yoga equipment from a local thrift store.
If you do not have much time in the day, you can try this Yoga routine that takes about 7-10 minutes to do here.
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00:29 – You don’t need any equipment besides if you have some yoga blocks or something to help prop you up in some of the positions, you might want that.
And also, of course, a mat beneath you so that you don’t hurt any of your body parts as we are going to be on the floor.
And I think that’s it. So without further ado, let’s get to it. – 00:47
Full Body Stretch Yoga Warm-Ups
According to a Berkeley.edu pdf file, if you add breathing exercises to the things you do every day it has the benefits of calming your body, focusing your mind, and increasing your performance.
00:48 – All right, so we’re first going to start off on the ground. You can either be cross-legged sitting on your knees, or whatever is most comfortable for you.
And we’re first going to start off by doing 10 deep breaths together. So nice big inhale and a nice big exhale into the nose and out through the mouth.
Here we go for 10. Try to relax your whole body, and release any tension. Alright, roll the neck up. We’re going to do four big circles one way. Nice and slow.
And then we’re going to go the other way. You feel that stretch in your neck. Last one. All right bring your head back up to the center.
We’re just gonna bring our shoulders up. Squeeze as tight as you can, and then let them go, squeeze, and let them go.
And take some nice shoulder rolls here just try and loosen the shoulders a little bit. Turn your head from side to side, and that neck is nice and loose. – 04:17
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Don’t Forget To Breathe While You Do Yoga Stretches
04:17/06:07 – “Don’t forget about your breath and up and down. All right, we’re going to come into a child’s pose. You can take this as wide as you want. Whatever feels most comfortable for you.
Try to reach those fingertips as far as you can forward. Feel a stretch in those shoulders and just take some nice deep breaths here. Press your forehead on the mat and press forward.
Feel the stretch in your hips. Feel free to rock it out. Do whatever movement serves you best, press back to the child’s pose, and come forward.
Now we’re going to try and make this one big, nice fluid movement. So it kind of rolls through it. Come back, fill a stretch in those shoulders, and then roll through.
Come forward almost through a cat pose and stretch out and back and forward.
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Using Different Yoga Poses
Using yoga poses will challenge your body and your mind as well. Props like Yoga Mats (Amazon), Yoga Straps (Amazon), and Yoga blocks (Amazon) can be used to help your body reach the alignment needed. You can read more about it in this HSS.edu post.
06:08/07:43 – “The last one. Alright, we’re going to press back up into down dog again, do whatever feels best for you here. You can walk your feet out, just feel that stretch.
And you’re going to bring one leg up. I’m starting with my right leg. Keep those hips nice and square and bring it through. We’re going to do a pigeon pose.
You can keep your leg at a 90-degree angle. If you really want to feel that stretch in the gloop, or if you want to take it nice and easy, just bring the foot and closer to your body, but make sure you’re sitting right over the top of that hip.
You’re feeling the stretch in your hip flexor and come down as far as you can if you can place your forehead on the mat that’s great.
If you have a yoga block, this is where you should use it. Place your forehead on that. We’re just gonna hold this here.“
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Breathing Properly While Doing Yoga is Important
07:44 – Don’t forget about your breath. Nice, big inhales, nice big exhales.
Slowly bring yourself back up. Feel that stretch in the hip flexor and slowly allow yourself to come out of it.
We’re going to go right back into a down dog. That’s coming through plank pressing up.
Again you can peddle your feet out here. We’re going to bring our left leg up now. Keep that hip nice and square and bring the legs through into pigeon pose.
Make sure you’re right over the top of that hip and work your way down. And we’re going to hold here.
Slowly bring yourself back up. Feel that stretch in the hip flux there and slowly. Bring yourself out of it.
You can bring your legs in front of you. Now we’re going to take just a nice and easy forward fall.
So bring your arms up. Nice deep breath in exhales and forward.
Now go as far as you can, if you have yoga blocks, you can use those to help yourself, prop yourself up.
We’re going to fold here and take some nice deep breaths. – 10:24
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Use Yoga To Release Tension in Neck and Shoulders
10:25 – Let that neck go. Make sure you’re not pulling any tension in your neck. And come slightly up, have a slight bend in your knees here.
And I want you to reach your fingertips. Go as far as you can try to bring your face into your knees and just hold here.
Feel the stretch in the top of your neck and your spine and breathe into it. Nice deep breath in and out.
Really let that neck go, no tension, and slowly walk yourself back up. We’re going to come down now onto our backs. We’re going to bring our knees in.
Hold here, give yourself a nice big hug and you can let one leg drop down straight from the other leg in as close as you can to your chest.
And you’re going to bring that like over for a twist. You can keep your bottom leg straight or bend it arms outright directly beside you.
And you’re looking the opposite way. Feeling that stretch in that back. Slowly, bring yourself back to center, both knees into your chest, and dropped the opposite leg.
Now bring that other leg as close as you can into your chest and bring it over for a twist directly beside you trying to push that back shoulder to the ground.
So you’re really feeling that twist slowly. Bring yourself back to the center again. Give yourself a nice big hug. Bring your forehead to your knees. Round up that back and let it go.
Stretch yourself right out fingertips above the head. I want you to think that your fingertips are touching that wall and your toes are touching that wall. – 14:35
Using Yoga Poses Designed to Stretch and Strengthen Your Body
14:36 – So really try to stretch your body as long as possible here on the ground. Nice big stretch, stretch, stretch, stretch, and let it go. We’re going to do that one more time.
Ready? Stretch, fingertips, touching the wall, toes, touching the wall, and let it go. All right. Bring your knees back into your chest. Nice big hug. You can rock it out here. That feels good on your back.
Place your fingertips on the floor. Come here for a forward fold. That’s our knees bent.
You can sway here and peddle out here with your knees. Slowly roll up, going to do a few more stretches here. We’re going to really focus on our breath now.
So we’re going to just take five deep breaths standing up, bringing our arms up, one more, two more last one deep breath. All right.
If you have a wall close by, you might want to use this to help with your balance, but you’re going to bring one light into your chest. Touch your balance here. Hold breathe. Bring it as close as you can.
Let it go. You’re gonna bring your leg back for a quad stretch. I want you to focus on pressing that hip forward. So you’re really feeling that stretch. Good. – 17:39
Yoga Leg Stretches for Quads and Legs
17:40 – All right. We’re going to do the other leg now. So bring that left like into your chest and bring it back for that quad stretch. Press that hip forward. Really feel that stretch in that quad.
Good. Slowly let it go. Nice deep breath in, come down for a forward fold, breathe in for a halfway lift. Nice flat back. Send those booties backs. You’re feeling that stretching your hamstring.
Exhale. Come down again. You can walk it out here. If that feels good on your hamstrings, let that net go and step your feet. Just about shoulder-width apart here.
And you’re going to grab your arms and just sit here and rock for a little while.
Release any tension you have in your jaw and your neck and your shoulders. Sway side to side.
Alright, place those hands on the ground. Walk your feet in a little bit. Nice deep breath in and exhale. Roll up. All right guys, that is it. Feel free to do a little bit of Shavasana.
You can lay down, listen to some nice calming music. Do a little bit of meditation. I hope you guys use this time to zone out and tune into yourself. – 20:13
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Yoga and Physical Health
20:14 – It is really important that we take care of not only our physical health but our mental health as well. So I hope you guys enjoyed this one. If you’d like to see more stretch your teens or yoga, please let me know. I would love to do that.
So leave that in the comments down below and I will see you guys very soon. Bye. – 20:40
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Maddie Lymburner is the Yoga Instructor on this “20 Minute Full Body Stretch Yoga Video”. You can find her on her Yoga YouTube channel MadFit.
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