hey guys welcome to sandbanks provincial park
were in beautiful picton ontario canada
and i have a 5 minute miracle class for u thats perfect
to do after you work out
it is also great to pair with my beach booty class
or my yogalates class
as it releases all of that tension
in your glutes your hamstrings
and a little bit out of your abs
remember you always need to add those stretches
at the end of your workout
a lot of us just tend to do the strengthening
and then we leave\
remember you gotta strengthen and lengthen those muscles\
so find 5 min right now
or at the end of your workout
grab a mat were going to relax, stretch our legs
and end your workout in an awesome way
so were going to start by
taking a childs pose to the side
were going to reach to the side
bring your hips over to the right side first
reach your arms to the corner of your mat
take a deep breath in
exhale just let yourself release
feel the nice stretch on the right side of your back
and then switching sides
shift hips to the left
reach arms over to the right corner of your mat
come back to center
up into all fours
cat cow stretch
inhale exhale arch
inhale arch the back
exhale release
from here tuck your toes and come up to downward dog
nice stretch
reach your right leg to the sky
hold for a moment
bend right knee
step forward to the top of the mat
right in between the hands
drop the back knee
reach arms up to low lunge
all the way down to the floor
come all the way down with your body
bring your weight to your left knee extending your right leg out
flex your front foot
head toknee
come forward back to low lunge
from here tuck your back toes loft your back knee
of the floor high lunge
take a moment to breathe in
and then stepping right into your one legged dog
reach the right leg up
open the hips stack your hips
and then take pigeon pose
right knee to right thumb
from here come all the way down to your elbows
don't forget to breathe
lift chest up
take modified version reach left hand back
grab the left ankle and pull to your butt
if your up for the advanced version go ahead and bring your elbow to your toes
and then hook fingers together
release come down
with your chest tuck your toes
and lets come up into downward dog
left leg reaches up
step to the top of gourmet with your left foot
drop the back knee to the floor
take a low lunge
and then from here lowering your arms down
go ahead shift you weight to your back knee
extend the left leg
flex your left foot
keep your back straight fold from the hips
let yourself go down
you can always use props here holding onto two blocks
don't forget to breathe
with each exhale see if you can go a little bit deeper
and then come back into your lunge
tuck ear back toes
high lunge hold here
your going to take that left leg and reach it right up towards the ceiling
open and stack hips
then take your pigeon
left knee to left thumb
make your way down to your elbows
all the way down with your chest
with each exhale see if you can really
let yourself go into the pose
lets take onemore breathe
bring chest up to mermaid pose
right arn bring it all the way back
grab onto the ankle
pull heel to glute and if you like to try full mermaid go ahead and take elbow to right toes
and then hook your fingers together
don't worry if you can't do this pose
try your best
grounding the palms of your hands tuck your back toes
lift into downward facing dog
take a moment to breathe
come forward into plank
chaturanga
upward dog
add a little twist
looking over to each heel
come to childspose
come up and make your way over to your mat sitting in a crossed legged position
rest your hands on your kness
big head roll
inhale reaching the arms up big breath in
exhale hands down
one more time
big breath in
hands to heart
thank you so much for joining me
i hope you feel more stretched
ill see you soon again, bye!