hey guys it's anna and today we're going
to be doing a relaxing nighttime
stretching routine for improving
flexibility i challenge you to try this
routine every night for one month so you
can start tonight and end on the same
night next month to see how much your
flexibility improves so feel free to
pause the video here and set a nightly
reminder on your phone or whatever you
need to do to remember to do the
stretches and i'd also really appreciate
it if you give the video a thumbs up and
subscribe for new videos every saturday
while you're doing that if you would
like you can share your before and after
results with me by using the hashtag
animecneltychallenge and tagging me on
instagram or tiktok for the chance to be
featured at the end of one of my videos
like always i will show beginner and
advanced versions of the stretches so no
matter how flexible you are right now
you can follow along and if you don't
feel like pulling out a yoga mat you can
do this routine in the comfort of your
bed if you do prefer to stretch on a
yoga mat there's a link to my website
with some really pretty and soft ones in
the description and now let's go ahead
and get started with this stretch
routine first bend your legs placing the
soles of your feet together to go into a
butterfly stretch in this stretch we're
going to reach up and down three times
while doing the reaches try to let your
knees sink down towards your bed or mat
[Music]
we're going to reach up again except
this time when you reach down twist your
torso to one side
[Music]
and now repeat the reach and twist to
the other side
[Music]
now straighten out one leg and flex the
foot of that leg once your foot is
flexed reach over top of the straight
leg to feel a stretch in your hamstring
you should be trying to sink your chest
as close to the ground as you can but if
you can't go too far right now don't
worry the more often you do this routine
the lower you should be able to go in
this stretch
[Music]
remain in this stretch except now point
your toes to try to sink your chest even
closer towards your leg
[Music]
next we're going to do a pigeon stretch
so rotate your torso towards the bent
leg and try to put your legs in more of
a straight line compared to in the last
stretch for an even deeper stretch in
your hip you can pull out the front leg
so that it's not as bent
[Music]
in this stretch bending your back leg as
far as you can to feel a stretch in that
leg
[Music]
[Applause]
you can now straighten out the back leg
and then reach over top of the bent leg
to feel a deeper stretch in your hip
[Music]
we are now going to repeat all of those
stretches with the other leg bend
starting with reaching over top of your
straight leg with your foot flexed it's
completely normal if you have one side
that's more flexible than the other but
you should definitely stretch both sides
to keep them as even as possible
[Music]
[Applause]
[Music]
you can now point your toes and try to
sink your chest even closer towards the
straight leg
[Music]
we're now going to go into the pigeon
stretch on this other side
[Music]
so
[Music]
now bend in the back leg
[Music]
[Applause]
i know i'm not the only
and for the last pigeon pose stretch
reach forward
[Music]
where everything is
[Music]
the next stretch we're going to do is
called bow pose to do this stretch lay
on your stomach and then grab anywheres
between your ankle and knee then once
you're ready try to straighten out your
legs as much as you can
[Music]
you can now lower your legs and next
we're going to do a seal stretch but to
start only go around halfway up to as
far as you can go in your seal stretch
once you're in the seal stretch we're
going to stretch out our necks by doing
two big circles in each direction
[Music]
reality's deceiving
afraid
[Music]
once you're finished the neck circles
arch back as far as you can in your seal
stretch to feel a stretch in your back
[Music]
bend your legs and reach your arms out
in front of you to do a child's pose
[Music]
only a few stretches left so no point in
stopping now next lay on your side and
then lift up your leg as high as you can
[Music]
light of your eyes
[Applause]
[Music]
now lay on your other side to repeat
that stretch on the opposite
[Music]
i wish that leg could go back
i know i'm not perfect
but at least give me a try
i'm sorry
[Applause]
roll over to lay flat on your back and
then lift up one leg as high as you can
[Music]
don't forget where you're coming from
a heart like that don't give up
we are now going to lift the other leg
making you feel like you're not good
enough cause you're the best you know
i'm sorry
for making you feel like
[Music]
give me a chance
yeah baby try
try just one more night then wake up
your mind
please don't say
[Music]
finally staying laying on your back
fully straighten out your arms and legs
for a nice full body stretch
[Music]
give me a chance
[Music]
please don't say
[Music]