Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「BASIC WHOLE BODY STRETCH ✨ So I promised I would film this flow for you guys during my trip to Greece...I hadn’t stretched for almost 5 days before this point (yay for holidays! 😉) and I wanted to share this with you because sometimes it’s nice to just gently ease yourself back into a routine without having to do all the intense, heavily focused stuff ☺️ This is a great flow if you haven’t really focused on flexibilty for a while, you might be super indelible & want something gentle to start with OR even just a nice morning/evening/after workout stretch you can do daily 👌🏼 👇🏼 Hold each position for about 2 deep breaths (if it feels nice you can hold any of the stretches for 10 deep breaths to get a really nice release 😁) ▪️1. STANDING SIDE STRETCH (Turn your chest up to the sky and look UP!) ▪️2. BENT OVER SHOULDER STRETCH (Inhale: lengthen your spine, Is Exhale: sink your shoulders & head down. TIP! > To get deeper, anchor elbows down and try to drop your head through your arms) ▪️3. WALL PEC STRETCH (Your elbow should be higher than your shoulder) ▪️4. GROIN MOBILITY (Standing: Push your opposite knee away & try to look up. Low groin: Push your legs wide, hands on the INSIDE. TIP!> For deeper stretch, use your elbow to push your bent knee out & drop your chest) ▪️5. WIDE LEG FORWARD FOLD (Pull your belly button DOWN & sitting bones UP...think ‘lengthen through the backs of the legs’) ▪️6. MALASANA FLOW (Use your elbows to squeeze your knees out & pull your collar bones UP!) ▪️7. HIGH LUNGE (Squeeze you back knee as much as you can & pull your belly button in. Opposite arm (to front leg) comes up and over) ▪️8. DOWN DOG + CALF (Do straight leg variation first, then bend knee slightly to stretch deeper into the ankle) ▪️9. STANDING CALF STRETCH (Same as above & use wall to add more resistance = deeper stretch) . Enjoy! ☺️ #basicstretching #flexibility #stretchingroutine ab♥️x . Music: Free - Kidswaste」7月15日 14時44分