10 Minute Standing Stretch Workout _ Gentle Yoga Exercises for Seniors & Beginners

Hi and welcome to this workout , which is a quick 10 minute gentle standing stretch workout .

Great to do any time .

Maybe you sit at a desk all day in a chair or if you're not comfortable getting down on the floor .

Let's go ahead and get started .

Make sure that you have a chair or maybe the side of a couch or mantel handy for some of the stretches .

Sandy , nice and tall with a very slight little pelvic tuck feet directly underneath those hips , roll the shoulders down and back and then tuck your chin nice and slow .

Starting with the shoulders rolling all the way down , vertebrae , Vape vertebrae , rounding the back as low as you can go slight bend in the knees .

Tuck that tailbone , roll up nice and slow .

Let's do that again .

Tuck the chin , roll it down and hill .

Uh say let's roll it up one more time .

Talk the chin and he a he roll it up , roll the shoulders back then standing nice and tall , turn to face our chair and take one leg .

Big step back here .

Try to press that heel into the floor and then put a slight bend in that front leg , making sure most of the weight is in the heel .

So right now , you should feel a nice stretch in the hip flexor in the back of that calf muscle , hold that stretch here and then do a little pelvic tuck .

So this stretch will shift to the hip flux .

You right there in front and that's straight in both legs , arms out to the side and then gently bring them in back of you .

Clasping the hands .

If you can shoulders down and back , try to straighten those elbows and gently lift the arms behind you .

Opening up the chest big in here on our exhale , release the hands , bring them forward .

Same thing , clasp the hands , maybe flip them palms away from you and stretch that upper back and how aha released the hands down coming forward onto that front foot .

Let's go ahead and bend this back leg behind us for a quad stretch , grab it onto your ankle .

If you can't reach your ankle , maybe grab your sock pant leg , knee is down towards the floor .

And again , to really emphasize the stretch , we're going to do a little pelvic tuck , gently pulling the heel towards the bum .

So you should feel this in front of that eye .

And again , maybe your hip flexor , hold that switch there , nice deep breath .

And if it's comfortable for you , we can lean slightly forward , a little bend in that standing leg lift that foot behind us into a little dancer's pose again , only if that's comfortable for you .

And they slowly come out of that really felt like same thing .

Other side , big setback , start with both legs straight , pressing the heel towards the floor .

Little lunge bend in that front knee , nice stretch in the back of that calf muscle , holding it there .

We took the hips and help and exhale .

Let's straighten both legs again .

Find that balance , arms out to the side and then bring them and back again .

Clasp those fingers , shoulders down and back , really open up that chest .

Maybe even gaze slightly up in here .

Exhale , arms come forward again , clasp flip away from us , really use your own resistance here .

Push , push , push away from you and how exhale release down to the side and then bring that back leg up again , a quad stretch on the other side , heal towards the bum , grabbing whatever you can stand nice and tall pelt tuck to get into that hip flexor shoulders down and back inhale .

Aha .

And if it's comfortable for you , we hinge forward , lifting that back leg behind us .

Great and slowly release nice wide stance here , toes to the corner , lift the left arm up and over a nice side stretch , hold it here and then make sure that you're not leaning forward or back at all straight to the side .

Now , round that back and let's hinge over nose towards the knee .

So all the way over that right leg and he exhale , relax into that stretch .

Let's swing that torso to center .

Then the knees tuck the tail bone , roll it up one vertebra at a time .

Other side , big stretch up all the way over .

Hold it here for the side of the body again , not leaning forward or back around the back around the arm reaching down , trying to get the chest towards the thigh or the nose to the knee .

Relax into that release comes center hands above the knees again , bend tuck the tailbone , roll it up , finishing with those shoulders , toe heel in slightly .

So the feet are underneath the hips .

Big inhale , arms come up and let's cactus , those arms down , squeezing the elbows behind us , inhale up , cack this down one more inhale up again .

He has come into prayer .

We bend the knees and then side twist over to the side and he ax hill side twist and health a last one and he'll reach the arms down towards the sides .

It's really stretching those fingers long , drop the chin to the chest and then slowly roll the ear to the shoulder back to center in the other side one more time , half circle , stretching the side of the neck , come back to center and lift that chin on a face by chair again for standing figure four stretch .

My favorite .

We're gonna cross our ankle at the other ankle or if you're able to up above that knee .

And we're gonna sit those hips back , beautiful stretch for the glutes and the hips .

If it feels good to you , you can make this movement a little more dynamic .

Move those hips side to side .

The further you sit back , the more intense that stretch is going to be .

I love this one for lower back pain in hell .

Exhale .

Let's come out of that same thing .

Other side crossing that foot , let's slide it up .

Maybe you can even help it and sit those hips back .

Move around if that feels good to you and how exhale come on up and release that leg down .

Walking our feet back , hands are still on the back of our chair .

Inhale here , exhale , shift those hips back and drop your chest towards the floors as our little standing downward dog here , feet are flat on the floor , straight knees and try to keep your upper back nice and flat .

One more big inhale here .

A can you drop the chest one more inch and nice and slow .

Let's walk our way back in inhale here .

Aha .

Circle the wrist as the arms come down .

Let's do that again .

Big and hell circle .

Let's take our hands the top of our hands behind our lower back , roll the shoulders down and back and very gently push your elbows forward .

This would feel really nice in your shoulders .

Hold it here for a nice deep breath and then flip so your palms are against your lower back and ever so gently , you lean back , shoulders are down and back , the supporting ourselves here and come back to center .

And just as we started , we finished with the roll down tuck , the chin , rolling down nice and slow one inch at a time .

Let's see if we can go even further than when we started .

I'm sure we can slight bend in the knees , tuck those hips and roll it up one more time .

They're finishing with the shoulders and as , oh , it's one last big in hell and a , I hope you feel stretched out and energized .

Thanks for working out with me today .

We'll see you next time .