Sebastian Brosche · 21 min · 1,225 words
Previously titled: 20 Poses in 20 Minutes
Hi guys and welcome back. It's time for 20 poses in 20 minutes and we're going to start right away. Start kneeling down. If you have knee problems, I would recommend sitting like this.
If you don't have knee problems, sit with your knees together. One minute starting now. So I prefer keeping my hands on my thighs and then kind of tilting my hips backwards so that I'm stretching more intensely on the rectus femoris or just the front of the thigh here. So engage your butt and your abs and lean back slightly to stretch the knees.
Keep the knees together. When you go knees wide, you switch the stretch to another place. So we're almost halfway through. Take five deep breaths.
One more exhale. Come forward, right foot forward, lizard pose. So right foot on the outside of the right hand. Lower your hips down, down, down, down, down.
You know all the variations. You can put one hand on the knee. You can grab your back foot, but keep your hips lowering towards your right heel. Shoulders back, head relaxes halfway through.
Relax your forehead because tensing your face is not going to help relaxing. Two more breaths here. Switching sides, left foot forward, right knee down. I like sometimes to turn my foot out slightly and lean more into the side of the foot.
But we're all built with different proportions, so it's impossible to make a dogma that's going to fit everybody. And some days the pose feels perfect. Other days you have to modify and change the pose completely for it to feel good. Two more breaths.
Keep breathing. Switching sides, this time foot between the hands, back knee down. Stretch your front leg as straight as you can and pull the toes towards you. If you have to keep the knee bent, keep the knee bent, but try to really lower your head to your knee.
If it's too much to stay here, just rock back and forward between the last pose and this pose. If you can, straighten the leg and fold forward, stretching the back of the knee, the hamstring, all the way up to the butt. Relax your neck, breathe deeply. Switching sides, left foot forward.
Pull the pinky toe towards you, stretch the leg, keep a little bend in the knee if you want. But try pulling the left hip in so that your toes rotate outwards slightly. Almost try sucking the heel towards your right knee. If it's too much, move back and forward.
If you can, lower your head, lay down on top of your left thigh. If you feel muscle spasms, ignore them completely. Just like a dog that you don't give any attention to. Eventually it will calm down and relax.
Right foot forward, left foot up, bend your knee and open up for a standing split with open hips. Variation here would be grabbing your foot with the right hand standing here, but don't keep the leg straight. Bend the knee and open, open, open, open. You can bend the standing knee, but make sure you bend the top knee a lot.
Keep opening, don't be lazy here. Push your knee up and back almost as if you want to tip backwards and fall backwards. Stretching the lat, stretching the side of your waist, stretching your hips. Of course stretching the back of the standing leg.
Breathe. Switch sides, right foot up, left foot down, bend and open stretch. If you're close to a wall, use the wall for support. Relax your head and push the knee up, rotate your leg outwards.
If you get cramps, ignore it, it will pass. Two more in and exhales here. Deep breathing. Squat down, toes out, hips down.
If you want to relax, relax. If you want to push, push. If you have open inner, open groins, then put one fist towards the palm or two fists together. Shoulders down the back, neck is long.
Inhale, exhale. Inhale, exhale. One more moment here. Cross your arms, forward fold, bent knees.
Keep your feet at a distance, but relax your head. Use the toes instead of your forehead, so relax your face. Push the feet into the floor, stretch as much as you can through the legs without tensing your spine. This is a spinal release and a leg strengthener and stretch.
Relax. One more moment. Sit down on your butt, feet together, knees out, butterfly stretch, elbows pushing down. If it's too much, just sit with a straight spine.
If you can, lean forward and place your forehead into the socket of your feet. Breathe. Relax your forehead, relax your jaws, relax your tongue, stretch your groins. One more second here.
Sit up and place your hands behind you, thumbs as close towards each other as possible. Move the butt away and bend the elbows, squeeze the elbows together, stretch the front of your shoulder blades, front of your shoulders, front delt. Relax your head back slightly so that you're not creating tension in the neck. If you want to go deeper, go deeper and stretch the front of the shoulders.
One more breath here. Sit back up, pull the left foot in, right foot out like this, half straddle, go forward. As far as you can go, go forward, stay here. Be strong, but be relaxed.
Be awake and not lazy. Switching sides, other foot out, lean forward. If you're tilting forward, then place your foot further away. Breathe.
Three more breaths. Sit back up, lay down on your back, lift your hips, interlace your fingers under yourself, push the hips up, push the chest towards your chin. Keep pushing through the feet, lift your hips, lift everything up. You can even place your hands under your butt here.
Three more breaths. Lay down, spinal twist, knees to the left, right arm out. Relax your head, relax your spine and breathe. Breathe.
Three more breaths. Switching sides, knees to the right, arm to the left. Again, relax your face, breathe deeply. One more breath.
Lay down on your back, open guard, grab your feet, pull the knees down, guard defense. If you want to stretch your legs out, go ahead. Today I prefer pulling my knees down, stretch the groin and not so much hamstrings, your choice. If you can't reach your feet, use a belt around both feet.
Shoulder blades down, butt down, head down. Almost try arching your spine so that your lower spine lifts away from the floor. Three more breaths. Rock back to a table, fingers back, stretch your forearms and your wrists.
In this specific pose, in just this one, a simple rule applies. No pain, no gain. We're halfway, so switch so that your palms faces up. Push the back of the palms down, straighten your arms, no pain, definitely no gain.
Two more breaths. Fingertips down, cat cow, inhale arch, exhale dome. Keep going, inhale arch, exhale dome. Keep going for one minute.
Push it through. One more. Come down to turtle, head down, butt back, relax. Really, really, really relax here.
Four deep breaths. Sit back up. That's 20 poses in 20 minutes. Enjoy your day, guys.
Thanks for watching. See you in the next video or see you on the mat.
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