Full-Body Stretch With Wall: 21-Min Cool-Down Routine

So now both legs are on top of each other on the right side. The left arm, you can play with it, but it might be nice to reach it over to the left side. Our goal is to create a spinal twist. So the legs are to the right, the top arm is moving towards the left.

With the spine, think of making it longer, like visually it may not become any longer, but reach the hips towards the wall and reach the crown of the head up, making the spine longer so it can twist more effectively. And for the left hand, it can be in a cactus, so 90 degree angle. You can have it straight out, whatever feels good. And it's okay if the left arm is hanging in mid-air, it most likely is.

And if this is too intense or if that kind of bothers you to have the arm in the air, you can find any type of prop just to rest the arm on. So a blanket, a bolster, a book, a pillow, but if you do put something under it, allow there to still be a stretch through the left side so we still release through that left side. So you feel a stretch to the left shoulder, a spinal twist that is incredibly important for spinal health. And you may even feel a stretch through the hip, outside of the hip too, maybe, maybe not.

Staying here. It's nice to let gravity do all the work. Last minute. Now slowly, we don't ever want to come out of a pose quickly that took us a while to get into.

Slowly pull those legs back to center up the wall again. One at a time, or if it feels okay to do both, go ahead and do that. Stay here for a moment, allowing the blood to move back into the leg, back into the side, back into the shoulder. When you're ready, go ahead and lower the left leg down to the left side.

And it's okay if the leg doesn't go all the way to the ground. It's not a big deal. I just want you to feel a stretch through the inside of that left leg, through those adductors. Orange Jitsu terms, what you squeeze people with when they're in your guard.

That's not nice. I still do it though. And for the arms, go ahead and leave them out to the sides if that feels good. You can cactus them, bringing both arms at a 90 degree angle.

It's also a good stretch. Sometimes it's not entirely comfortable, but it's a really good stretch for the lats and for the triceps. It's grabbing both elbows, and if you can't grab opposite elbows, just grab the forearms and allowing the arms to stay there. Keep the arms there for maybe a minute, maybe two, until it gets to be really uncomfortable, then just put them back out to the sides.

Again, our big focus isn't the arms, it's the legs, but it's nice to allow a bonus with stretching the arms too. For me, my arms had enough of that, so I'm allowing them to reach out to the sides. That's totally optional to do that stretch with the arms. Last minute.

Taking your last breath. When you're ready, gently bringing the right leg, that top leg, over to the left side so it's on top of the left leg. And then we're going to bring the right leg over to the left side. And with the right arm, go ahead and either reach it straight behind you, you can cactus it, and take a moment just to find a comfortable spot in the pose.

Sometimes it takes just a little bit to get all set up and lined up. The legs are to the left, the arm is to the right. For the spine, make it long, so push the hips towards the wall. Push the crown of the head, the top of the head forward, and visually, again, it may not move a lot, but it's still decompressing the spine to allow it to rotate more effectively.

And then we're going to bring the right leg over to the left side, and then push the crown of the head forward, and then push the crown of the head forward to allow it to rotate more effectively. And that right arm may be in the air, and that's totally fine. Or if you want to put something underneath it for support, go ahead and do that. But if you do, still allow there to be a stretch through the right arm, and allow there to be a little bit of space to continue allowing it to release.

Still some sensation through that right arm. Once you're all settled in, just relax. Okay. Okay.

Okay. Moving into our last minute. Taking your last breath. Deep inhale.

Deep inhale. Deep inhale. Deep inhale. Last breath.

Deep inhale. Deep exhale. Now with the right leg first, the top leg, go ahead and bring it along the wall. The top of the foot is facing towards the ceiling, how we started.

Do the same with the left leg, maybe using your left hand to help. Go ahead and stay here. Just allowing all the blood flow to come back. And for me, recognizing how good that feels.

And if you have more time, please stay here. It's so good for you. I used to always actually quite often fall asleep right here. So if you have more time, please stay here.

Or if you're working within that 20 minute time frame. Fall, well don't fall, lower yourself to your favorite side. So gently lower yourself to the left or right side. Use your hands to slowly push yourself up to the set.

We did a lot of work with the connective tissue, the fascia. So I want you, through the next little bit of whatever you're doing, to move slowly, to move gently. So we did a lot of work with the back, with the legs, and you want to allow that to marinate. Or if you're heading to bed after this or doing something chill, even better.

Thank you for joining me today everybody, and I'll see you next time.