title
20 Minute Full Body Stretching Routine for Flexibility & Pain Relief, How to Stretch, Beginners Yoga

description
In this video, Cindie shares a 20 minute yoga routine to increase energy levels, great for morning or anytime you're feeling fatigue, stress or depression. ♥ Our FREE Yoga App for Apple: https://apple.co/2MhqR8n ♥ Our FREE Yoga App for Android: https://bit.ly/2MidhBO ♥ Start Your Two Week Free Trail http://www.wellnessplus.tv ♥ Help Support This Channel http://www.patreon.com/psychetruth ♥ Subscribe To Our Podcast http://wellnessplus.tv/podcast-audio/ #WellnessPlus #YogaWithCindy #YogaForFlexibility -------------------------------------------- 20 Minute Full Body #Stretching Routine for #Flexibility & #PainRelief, How to Stretch, Beginners Yoga Cindie teaches Yoga in Austin, Texas at East Side Yoga. In this video, Cindie shares a 20 minute yoga routine to increase energy levels, great for morning or anytime you're feeling fatigue, stress or depression. Perfect for yoga beginners these yoga stretches in this yoga stretch routine will relieve back pain and help you to gain more flexibility. Great for full body yoga class with safe stretches. Visit Cindie's website at: https://www.facebook.com/CindieCorbinYogini Friend Cindie on Facebook: https://www.facebook.com/CindieCorbinYogini ♥ Follow our Social Media https://www.instagram.com/psychetruth http://www.facebook.com/psychetruthvideos http://www.twitter.com/psychetruth Full Body Yoga Workout: Intense Weight Loss & Strength Training for Beginners & Athletes http://www.youtube.com/watch?v=6xWZFBcbXvs&list=PL640CA7692CC4376F Yoga for Beginners, 10 Minute Yoga Flow Workout, Full Body Flexibility How to Routine http://www.youtube.com/watch?v=vqGuyrWjJN8&list=PLvP8YsX0ebXbcTf1Gunhj3sfNmVT9yGFY 20 Minute Yoga Workout for Energy, Beginners Home Morning Routine How to , Pain Relief & Flexibility http://www.youtube.com/watch?v=pseK3CfQXUk&list=SP8B9973FD4A63D423 12 Minute Splits Stretch Flexibility Workout For Beginners How To Tutorial https://www.youtube.com/watch?v=qZTGgEWPbLk&list=PLvP8YsX0ebXZ73_3nmaKABeLyzRkGAv1O Yoga Workout for Core Strength, Abs & Weight Loss, Home Fitness Training for Beginners, Fit Body! http://www.youtube.com/watch?v=BrOFTP4hiTg&list=PL640CA7692CC4376F Leg Stretching Warm Up, Pre Workout Stretches for Flexibility, Strength, How to Stretch Legs http://www.youtube.com/watch?v=1WGGz5t7rQM&list=PL640CA7692CC4376F Warm Up for Core Strength, Low Back Pain, Workout Warmup, Yoga Stretch Routine http://www.youtube.com/watch?v=O8zUOKtmWMI&list=PL640CA7692CC4376F Cindie Yoga Playlist http://www.youtube.com/playlist?list=PLvP8YsX0ebXZnbAP124v12rT2pabZ14D5 Music by iChill Music Factory http://www.ichillmusic.com © Copyright 2013 Target Public Media, LLC. All Rights Reserved.

detail
{'title': '20 Minute Full Body Stretching Routine for Flexibility & Pain Relief, How to Stretch, Beginners Yoga', 'heatmap': [{'end': 58.015, 'start': 38.092, 'weight': 0.738}], 'summary': 'This 20-minute video provides a gentle stretching and yoga routine targeting various body parts, promoting flexibility, relaxation, and muscle opening, with specific focus on deep stretching of the groin and inner thighs, mindful stretching for relaxation, awareness and hip opening yoga, and a neck and spine stretch routine for improved flexibility and tension reduction.', 'chapters': [{'end': 460.409, 'segs': [{'end': 68.6, 'src': 'heatmap', 'start': 38.092, 'weight': 0.738, 'content': [{'end': 43.873, 'text': "It's called fire toes, and it actually raises a lot of pent up emotions.", 'start': 38.092, 'duration': 5.781}, {'end': 47.453, 'text': "Some people get really angry when they're doing this, but it's really good for the feet.", 'start': 43.933, 'duration': 3.52}, {'end': 49.534, 'text': 'It really opens them up and stretches them out.', 'start': 47.493, 'duration': 2.041}, {'end': 58.015, 'text': 'But if this is too much, you can take a pillow and place it underneath your sitting bones, pressing back to create more space.', 'start': 50.134, 'duration': 7.881}, {'end': 68.6, 'text': "If you'd like more in this stretch, you can lean back onto the hands, opening up the chest, tucking the chin in,", 'start': 58.795, 'duration': 9.805}], 'summary': 'Fire toes exercise helps release emotions, benefits feet, and opens up chest.', 'duration': 30.508, 'max_score': 38.092, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C038092.jpg'}, {'end': 200.871, 'src': 'embed', 'start': 147.919, 'weight': 0, 'content': [{'end': 152.483, 'text': 'Fluid movement, stretching all of the body at the same time.', 'start': 147.919, 'duration': 4.564}, {'end': 156.166, 'text': 'Finding your tight spaces, working into them.', 'start': 153.443, 'duration': 2.723}, {'end': 161.571, 'text': 'Creating a dance, allowing the breath to guide you.', 'start': 159.189, 'duration': 2.382}, {'end': 171.419, 'text': 'allowing it to feel good as you open up all those little spaces all right.', 'start': 163.996, 'duration': 7.423}, {'end': 177.342, 'text': "so, now that we've stretched out the feet, let's move to the shins and the calves.", 'start': 171.419, 'duration': 5.923}, {'end': 186.586, 'text': 'so stretch the feet out in front of you and then pull the uh, the flesh out from your sitting bone, inhale the arms up and then lower over,', 'start': 177.342, 'duration': 9.244}, {'end': 188.927, 'text': 'Dropping your hands to your feet.', 'start': 187.406, 'duration': 1.521}, {'end': 194.228, 'text': "and if this means you bend your knees, We're gonna do that because we really want to target into the calf muscle.", 'start': 188.927, 'duration': 5.301}, {'end': 200.871, 'text': 'So really flex the feet and pull the toes back as you dig the heels forward, pulling the belly buddy,', 'start': 194.228, 'duration': 6.643}], 'summary': 'Fluid movement and targeted stretching for the entire body, with a focus on feet and calves.', 'duration': 52.952, 'max_score': 147.919, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0147919.jpg'}, {'end': 422.229, 'src': 'embed', 'start': 390.597, 'weight': 3, 'content': [{'end': 393.798, 'text': "We wanna cultivate compassion when stretching so we don't hurt ourselves.", 'start': 390.597, 'duration': 3.201}, {'end': 395.999, 'text': "Just accept where you're at.", 'start': 394.858, 'duration': 1.141}, {'end': 400.06, 'text': 'Breathe into those tight spaces.', 'start': 398.56, 'duration': 1.5}, {'end': 404.582, 'text': 'And release.', 'start': 403.222, 'duration': 1.36}, {'end': 406.363, 'text': 'And roll up.', 'start': 405.683, 'duration': 0.68}, {'end': 410.065, 'text': 'Maybe moving side to side, opening up just a little bit more.', 'start': 406.903, 'duration': 3.162}, {'end': 413.945, 'text': 'and removing all your blocks and all your blankets.', 'start': 411.024, 'duration': 2.921}, {'end': 422.229, 'text': "Now we're going to transition into butterfly, which is going to open up the groin area and the inner thighs as well as the hips.", 'start': 414.726, 'duration': 7.503}], 'summary': 'Practice compassionate stretching, breathe into tight spaces, and transition into butterfly to open up groin, inner thighs, and hips.', 'duration': 31.632, 'max_score': 390.597, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0390597.jpg'}], 'start': 1.139, 'title': 'Gentle stretching', 'summary': 'Introduces a gentle stretching routine targeting feet, shins, calves, hips, and thighs, promoting flexibility and relaxation.', 'chapters': [{'end': 460.409, 'start': 1.139, 'title': 'Stretching for flexibility and relaxation', 'summary': 'Introduces a gentle stretching routine to open up the body, targeting feet, shins, calves, hips, and thighs, promoting flexibility and relaxation.', 'duration': 459.27, 'highlights': ['The practice starts with stretching out the feet, specifically targeting the toes and front of the feet to release pent-up emotions and open up the muscles, promoting flexibility and relaxation.', 'Next, the routine focuses on stretching the shins and calves, emphasizing flexing the feet to target the calf muscles and thighs, promoting flexibility and relaxation.', 'The chapter then progresses to stretching the hips and outer thighs through fire log and butterfly poses, encouraging gentle movements and honoring individual body comfort levels for relaxation and flexibility.']}], 'duration': 459.27, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C01139.jpg', 'highlights': ['The routine targets feet, shins, calves, hips, and thighs for flexibility and relaxation.', 'Stretching the feet releases pent-up emotions and opens up muscles for relaxation.', 'Emphasizes flexing the feet to target calf muscles and thighs for flexibility.', 'Encourages gentle movements and honors individual body comfort levels for relaxation.']}, {'end': 625.542, 'segs': [{'end': 570.932, 'src': 'embed', 'start': 460.89, 'weight': 0, 'content': [{'end': 464.993, 'text': 'However, what we actually want to do is draw the belly button towards the heels.', 'start': 460.89, 'duration': 4.103}, {'end': 471.486, 'text': "And this is what's gonna get that deep stretch on the groin and the inner thighs.", 'start': 466.164, 'duration': 5.322}, {'end': 475.328, 'text': 'So inhale to elongate, rolling the shoulders down the back, tucking the chin.', 'start': 471.767, 'duration': 3.561}, {'end': 479.45, 'text': 'Then as we exhale, pull the belly button towards the feet.', 'start': 475.348, 'duration': 4.102}, {'end': 482.812, 'text': 'Drawing down, using the elbows to open up the legs.', 'start': 479.99, 'duration': 2.822}, {'end': 491.516, 'text': 'It helps if you take your hands and try to open up your feet like a book.', 'start': 488.234, 'duration': 3.282}, {'end': 493.937, 'text': 'It helps to get that external rotation.', 'start': 492.216, 'duration': 1.721}, {'end': 498.613, 'text': "And if you'd like to come all the way down, you can.", 'start': 496.772, 'duration': 1.841}, {'end': 508.896, 'text': 'Or just stay here and honor your body and allow it to feel good, maybe moving side to side, finding a gentle twist.', 'start': 501.654, 'duration': 7.242}, {'end': 517.659, 'text': 'Rocking and moving in the asana, the posture, the pose, butterfly, to feel it deeper.', 'start': 511.917, 'duration': 5.742}, {'end': 524.001, 'text': 'Good And then remove your blocks and your pillows.', 'start': 519.24, 'duration': 4.761}, {'end': 528.646, 'text': "And we're going to extend the legs out to the side, opening up.", 'start': 525.305, 'duration': 3.341}, {'end': 533.727, 'text': 'Now we want to rock forward onto our inner pelvis region.', 'start': 529.046, 'duration': 4.681}, {'end': 538.569, 'text': "So, if you're feeling a lot of tightness and tension in the back,", 'start': 534.367, 'duration': 4.202}, {'end': 544.83, 'text': 'take a pillow or a blanket or a towel and roll it up and place it beneath your sitting bones.', 'start': 538.569, 'duration': 6.261}, {'end': 552.532, 'text': 'And this way we have the natural curve in the lumbar spine creating more steadiness and ease, stithrum and succum.', 'start': 546.451, 'duration': 6.081}, {'end': 554.293, 'text': 'Inhale the arms up.', 'start': 553.333, 'duration': 0.96}, {'end': 561.826, 'text': "And then exhale, we're going to drop the palms forward, really rotating out, rotating those hips in.", 'start': 555.782, 'duration': 6.044}, {'end': 566.409, 'text': 'And walk the hands forward, dropping the belly to the earth.', 'start': 561.846, 'duration': 4.563}, {'end': 568.33, 'text': "If you're here, stay here.", 'start': 566.609, 'duration': 1.721}, {'end': 570.932, 'text': 'And work into it.', 'start': 568.35, 'duration': 2.582}], 'summary': 'Yoga session focuses on deep groin and inner thigh stretch and gentle twists.', 'duration': 110.042, 'max_score': 460.89, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0460890.jpg'}], 'start': 460.89, 'title': 'Gentle yoga for deep stretch', 'summary': 'Demonstrates a gentle yoga routine that focuses on deep stretching of the groin and inner thighs, emphasizing belly button movement and gentle movements to create space for muscle opening.', 'chapters': [{'end': 625.542, 'start': 460.89, 'title': 'Gentle yoga for deep stretch', 'summary': 'Demonstrates a gentle yoga routine focusing on deep stretching of the groin and inner thighs, emphasizing on belly button movement and gentle movements to create space for muscle opening.', 'duration': 164.652, 'highlights': ['The chapter demonstrates a gentle yoga routine focusing on deep stretching of the groin and inner thighs, emphasizing on belly button movement and gentle movements to create space for muscle opening.', 'The instructor emphasizes on drawing the belly button towards the heels to achieve a deep stretch on the groin and inner thighs, promoting flexibility and relaxation.', 'Using hands to open up feet like a book helps in achieving external rotation, enhancing the stretch and flexibility of the inner thighs and groins.', 'The use of props like pillows or blocks beneath the sitting bones and knees is highlighted to ensure comfort and safety during the yoga poses, promoting steadiness and ease.', 'The importance of elongating the spine and dropping the belly to the earth, while being cautious of the space underneath the knees, is emphasized for a safe and effective stretching experience.']}], 'duration': 164.652, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0460890.jpg', 'highlights': ['The instructor emphasizes on drawing the belly button towards the heels to achieve a deep stretch on the groin and inner thighs, promoting flexibility and relaxation.', 'Using hands to open up feet like a book helps in achieving external rotation, enhancing the stretch and flexibility of the inner thighs and groins.', 'The use of props like pillows or blocks beneath the sitting bones and knees is highlighted to ensure comfort and safety during the yoga poses, promoting steadiness and ease.', 'The importance of elongating the spine and dropping the belly to the earth, while being cautious of the space underneath the knees, is emphasized for a safe and effective stretching experience.', 'The chapter demonstrates a gentle yoga routine focusing on deep stretching of the groin and inner thighs, emphasizing on belly button movement and gentle movements to create space for muscle opening.']}, {'end': 784.255, 'segs': [{'end': 660.75, 'src': 'embed', 'start': 629.425, 'weight': 0, 'content': [{'end': 639.152, 'text': "And you'll notice that the more you wait, the more you're patient and the more you just allow things to just be, the more they open at their own pace,", 'start': 629.425, 'duration': 9.727}, {'end': 640.153, 'text': 'and it feels so good.', 'start': 639.152, 'duration': 1.001}, {'end': 642.414, 'text': 'They just, things just start to happen.', 'start': 640.193, 'duration': 2.221}, {'end': 643.315, 'text': 'Things start to move.', 'start': 642.454, 'duration': 0.861}, {'end': 647.167, 'text': "That's pretty awesome.", 'start': 646.167, 'duration': 1}, {'end': 651.868, 'text': 'And maybe drop just a little bit more forward.', 'start': 649.608, 'duration': 2.26}, {'end': 659.49, 'text': 'Breathing And then walk the hands back up.', 'start': 655.469, 'duration': 4.021}, {'end': 660.75, 'text': 'And notice the difference.', 'start': 659.61, 'duration': 1.14}], 'summary': 'Practicing patience leads to things opening at their own pace and feeling good.', 'duration': 31.325, 'max_score': 629.425, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0629425.jpg'}, {'end': 725.495, 'src': 'embed', 'start': 693.142, 'weight': 2, 'content': [{'end': 697.484, 'text': "but we want to make sure that we're twisting open.", 'start': 693.142, 'duration': 4.342}, {'end': 707.732, 'text': 'good, Drop in, melt in once again, not forcing anything, not fighting, just allowing everything to naturally open up.', 'start': 697.484, 'duration': 10.248}, {'end': 709.734, 'text': "Yeah, that's the key to stretching.", 'start': 708.233, 'duration': 1.501}, {'end': 712.838, 'text': 'Good, one more breath here.', 'start': 711.637, 'duration': 1.201}, {'end': 725.495, 'text': "Exhale and come up and we're gonna switch to the other side, shaking it out, Extending the left arm out, grabbing the toe, the ankle or the shin,", 'start': 714.591, 'duration': 10.904}], 'summary': 'Gentle stretching and breathing exercises for relaxation and flexibility.', 'duration': 32.353, 'max_score': 693.142, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0693142.jpg'}, {'end': 784.255, 'src': 'embed', 'start': 755.164, 'weight': 1, 'content': [{'end': 760.225, 'text': 'Of course we want to breathe here because breathing allows the muscles to open.', 'start': 755.164, 'duration': 5.061}, {'end': 763.206, 'text': 'So if we breathe into them, the more open they will become.', 'start': 760.525, 'duration': 2.681}, {'end': 772.749, 'text': "Also, there's this saying, it goes, the way that we breathe is the way that we feel.", 'start': 766.866, 'duration': 5.883}, {'end': 779.913, 'text': 'So if we breathe freely and fully and open, we will feel free and full and open.', 'start': 772.829, 'duration': 7.084}, {'end': 781.894, 'text': 'Yeah, good stuff.', 'start': 779.933, 'duration': 1.961}, {'end': 784.255, 'text': 'So come back up out of it.', 'start': 783.135, 'duration': 1.12}], 'summary': 'Proper breathing leads to open muscles and a feeling of freedom and fullness.', 'duration': 29.091, 'max_score': 755.164, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0755164.jpg'}], 'start': 629.425, 'title': 'Mindful stretching for relaxation', 'summary': 'Discusses the benefits of patient and mindful stretching, emphasizing the importance of allowing natural opening up and breathing to facilitate muscle flexibility and feelings of freedom.', 'chapters': [{'end': 784.255, 'start': 629.425, 'title': 'Mindful stretching for relaxation', 'summary': 'Discusses the benefits of patient and mindful stretching, emphasizing the importance of allowing natural opening up and breathing to facilitate muscle flexibility and feelings of freedom.', 'duration': 154.83, 'highlights': ['The more one waits and is patient in stretching, the more things open up at their own pace, promoting muscle flexibility and a sense of ease.', 'Emphasizing on breathing freely and fully during stretching, as it allows the muscles to open up and promotes feelings of freedom and openness.', "Guidance on the importance of allowing things to naturally open up during stretching, without forcing or fighting against the body's capabilities."]}], 'duration': 154.83, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0629425.jpg', 'highlights': ['The more one waits and is patient in stretching, the more things open up at their own pace, promoting muscle flexibility and a sense of ease.', 'Emphasizing on breathing freely and fully during stretching, as it allows the muscles to open up and promotes feelings of freedom and openness.', "Guidance on the importance of allowing things to naturally open up during stretching, without forcing or fighting against the body's capabilities."]}, {'end': 922.777, 'segs': [{'end': 811.027, 'src': 'embed', 'start': 784.295, 'weight': 0, 'content': [{'end': 792.28, 'text': "So let's keep that in mind as we stretch, that our breath is going to guide us into a deeper opening, more awareness, more space.", 'start': 784.295, 'duration': 7.985}, {'end': 797.976, 'text': 'All right, come back up and then drag the feet back together.', 'start': 794.233, 'duration': 3.743}, {'end': 800.038, 'text': 'Shake out the hips.', 'start': 799.217, 'duration': 0.821}, {'end': 802.94, 'text': 'And this is where it starts to get interesting.', 'start': 800.979, 'duration': 1.961}, {'end': 811.027, 'text': "We're gonna bend the right knee and take the right foot to the outside of the left thigh and lower that right knee down.", 'start': 803.641, 'duration': 7.386}], 'summary': 'Yoga session focused on breath to guide deeper opening and awareness.', 'duration': 26.732, 'max_score': 784.295, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0784295.jpg'}, {'end': 869.091, 'src': 'embed', 'start': 838.964, 'weight': 4, 'content': [{'end': 844.542, 'text': "Alright. so just for a moment, We're gonna fall over these legs,", 'start': 838.964, 'duration': 5.578}, {'end': 850.104, 'text': "finding stillness and feeling the openness that's going to occur in the outer thighs and in the glutes.", 'start': 844.542, 'duration': 5.562}, {'end': 862.468, 'text': 'So once again, taking our pillows, taking the palms to the floor, inhaling to open the chest, and then exhaling to find our space and lower into it.', 'start': 850.504, 'duration': 11.964}, {'end': 866.31, 'text': "If you're here, that's okay.", 'start': 864.429, 'duration': 1.881}, {'end': 869.091, 'text': "If you're here, this is okay too.", 'start': 867.15, 'duration': 1.941}], 'summary': 'Guided relaxation exercise focusing on opening the outer thighs and glutes.', 'duration': 30.127, 'max_score': 838.964, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0838964.jpg'}, {'end': 926.988, 'src': 'embed', 'start': 899.841, 'weight': 1, 'content': [{'end': 904.344, 'text': 'Another thing about stretching is that each body is different and unique.', 'start': 899.841, 'duration': 4.503}, {'end': 907.687, 'text': 'So the way that we stretch is going to be different and unique.', 'start': 904.384, 'duration': 3.303}, {'end': 911.169, 'text': "So it's important to just really find what works for you and your body.", 'start': 907.727, 'duration': 3.442}, {'end': 913.671, 'text': 'I can give you a general guideline of what to do,', 'start': 911.269, 'duration': 2.402}, {'end': 919.435, 'text': "but it's up to you to find what works for your particular state of being and for your particular body.", 'start': 913.671, 'duration': 5.764}, {'end': 922.777, 'text': 'Give yourself what you need.', 'start': 921.596, 'duration': 1.181}, {'end': 924.287, 'text': 'Come back up.', 'start': 923.567, 'duration': 0.72}, {'end': 926.988, 'text': "And then we're just gonna switch legs.", 'start': 925.527, 'duration': 1.461}], 'summary': 'Customize stretching to suit your unique body for optimal benefits.', 'duration': 27.147, 'max_score': 899.841, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0899841.jpg'}], 'start': 784.295, 'title': 'Mindful stretching for opening and awareness', 'summary': 'Explores a mindful stretching routine to enhance opening and awareness, emphasizing the importance of breath and individualized approach, promoting a sense of openness and relaxation in the body.', 'chapters': [{'end': 922.777, 'start': 784.295, 'title': 'Mindful stretching for opening and awareness', 'summary': 'Explores a mindful stretching routine to enhance opening and awareness, emphasizing the importance of breath and individualized approach, promoting a sense of openness and relaxation in the body.', 'duration': 138.482, 'highlights': ['The importance of breath guiding into a deeper opening, more awareness, and more space.', "Emphasizing the uniqueness of each body's stretching needs and the importance of finding what works for individual state of being and body.", 'Promoting a sense of openness and relaxation in the body through mindful stretching.', "Encouraging experimentation and transitioning to find the perfect stretch for one's body and state of being.", 'The technique of using pillows and palms to open the chest and lower into the stretch.']}], 'duration': 138.482, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0784295.jpg', 'highlights': ['The importance of breath guiding into a deeper opening, more awareness, and more space.', "Emphasizing the uniqueness of each body's stretching needs and the importance of finding what works for individual state of being and body.", 'Promoting a sense of openness and relaxation in the body through mindful stretching.', "Encouraging experimentation and transitioning to find the perfect stretch for one's body and state of being.", 'The technique of using pillows and palms to open the chest and lower into the stretch.']}, {'end': 1206.874, 'segs': [{'end': 1021.11, 'src': 'embed', 'start': 923.567, 'weight': 0, 'content': [{'end': 924.287, 'text': 'Come back up.', 'start': 923.567, 'duration': 0.72}, {'end': 926.988, 'text': "And then we're just gonna switch legs.", 'start': 925.527, 'duration': 1.461}, {'end': 931.529, 'text': 'Transitioning to the other side.', 'start': 929.348, 'duration': 2.181}, {'end': 939.551, 'text': 'And pulling the blanket, the block, or in this case, the towel underneath the sitting bones.', 'start': 933.769, 'duration': 5.782}, {'end': 942.731, 'text': 'And rocking side to side, really working into those hips.', 'start': 940.111, 'duration': 2.62}, {'end': 946.112, 'text': 'Inhaling the arms up.', 'start': 944.992, 'duration': 1.12}, {'end': 949.953, 'text': 'Finding a moment of tranquility.', 'start': 948.333, 'duration': 1.62}, {'end': 962.502, 'text': 'pulling the hands through heart center and then taking the palms to either side of the legs and walking ourselves forward using our props as needed.', 'start': 953.598, 'duration': 8.904}, {'end': 977.97, 'text': "Rocking side to side, working into this, working into this openness, dropping the head, taking a moment to observe and see where we're at.", 'start': 966.764, 'duration': 11.206}, {'end': 982.903, 'text': 'Hip stretches can raise a lot of emotional baggage.', 'start': 979.522, 'duration': 3.381}, {'end': 985.904, 'text': "Things come up when we're working in our hips.", 'start': 983.003, 'duration': 2.901}, {'end': 989.905, 'text': 'Especially in women, we store a lot of our emotions here.', 'start': 987.164, 'duration': 2.741}, {'end': 996.667, 'text': "But it's really how we handle these things that's important.", 'start': 994.026, 'duration': 2.641}, {'end': 1002.328, 'text': "So notice how you're handling all of these emotions, any feelings that are coming up.", 'start': 996.767, 'duration': 5.561}, {'end': 1006.449, 'text': 'Do you hold tension? If you do, release that.', 'start': 1003.689, 'duration': 2.76}, {'end': 1008.11, 'text': 'Let that go.', 'start': 1007.49, 'duration': 0.62}, {'end': 1017.827, 'text': 'Do you just take it and roll with it? Awesome.', 'start': 1013.083, 'duration': 4.744}, {'end': 1021.11, 'text': 'Whatever it is you do, just notice, observe.', 'start': 1018.868, 'duration': 2.242}], 'summary': 'Yoga practice focusing on hip stretches, emphasizing emotional release and self-awareness.', 'duration': 97.543, 'max_score': 923.567, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0923567.jpg'}, {'end': 1086.803, 'src': 'embed', 'start': 1055.439, 'weight': 4, 'content': [{'end': 1058.201, 'text': "We're going to come into full Gomukhasana cow face pose.", 'start': 1055.439, 'duration': 2.762}, {'end': 1060.982, 'text': "So we're going to extend the arms out to the side.", 'start': 1058.901, 'duration': 2.081}, {'end': 1070.215, 'text': "And we're going to take the right palm, the right hand, the right arm and extend it out in front of us and take the left arm,", 'start': 1062.768, 'duration': 7.447}, {'end': 1073.218, 'text': 'placing the left elbow over the right.', 'start': 1070.215, 'duration': 3.003}, {'end': 1076.561, 'text': 'bend the elbows, so the back of the palms touch.', 'start': 1073.218, 'duration': 3.343}, {'end': 1086.803, 'text': "And then we're going to swivel the right arm Into the left placing the right fingertips into the left palm.", 'start': 1077.762, 'duration': 9.041}], 'summary': 'Yoga instructor demonstrates gomukhasana cow face pose with detailed arm movements.', 'duration': 31.364, 'max_score': 1055.439, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C01055439.jpg'}, {'end': 1138.721, 'src': 'embed', 'start': 1101.207, 'weight': 1, 'content': [{'end': 1115.026, 'text': 'Inhaling to extend up and opening, and Feeling the breath wash up and down our spine, feeling the breath open up our muscles, relaxing the jaw,', 'start': 1101.207, 'duration': 13.819}, {'end': 1117.287, 'text': 'relaxing the space between the eyes.', 'start': 1115.026, 'duration': 2.261}, {'end': 1130.432, 'text': 'Taking a few breaths here to feel this openness happen, to witness it.', 'start': 1117.307, 'duration': 13.125}, {'end': 1138.721, 'text': "Release We're going to switch the crossing of the legs one more time and do this on the other side.", 'start': 1133.514, 'duration': 5.207}], 'summary': 'Guided breathing exercise for relaxation and muscle openness.', 'duration': 37.514, 'max_score': 1101.207, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C01101207.jpg'}, {'end': 1211.877, 'src': 'embed', 'start': 1182.274, 'weight': 6, 'content': [{'end': 1185.096, 'text': "It's actually just windmill side to side like this.", 'start': 1182.274, 'duration': 2.822}, {'end': 1188.798, 'text': 'Getting that blood circulating, opening up the side body.', 'start': 1185.856, 'duration': 2.942}, {'end': 1195.786, 'text': 'All right, undo the legs and come into a comfortable cross-legged position.', 'start': 1191.923, 'duration': 3.863}, {'end': 1198.988, 'text': 'Once again, using your blanket or your towel to lift the sitting bones.', 'start': 1195.906, 'duration': 3.082}, {'end': 1206.874, 'text': 'Inhale the right arm up and exhale and lean to the left side, opening up the side body, opening up the chest towards the sky,', 'start': 1199.669, 'duration': 7.205}, {'end': 1211.877, 'text': 'rolling that shoulder back and then lifting up out of the left shoulder blade.', 'start': 1206.874, 'duration': 5.003}], 'summary': 'Gentle yoga session focusing on side body opening and blood circulation.', 'duration': 29.603, 'max_score': 1182.274, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C01182274.jpg'}], 'start': 923.567, 'title': 'Hip opening yoga and gomukhasana pose', 'summary': 'Focuses on a yoga session for hip opening, emphasizing the importance of observing and releasing emotions, particularly in women, and the role of breath in creating space and openness, while practicing gentle transitions and movements. it also demonstrates the gomukhasana cow face pose, emphasizing the extension, bending, and interlacing of arms to achieve shoulder and side body opening while promoting relaxation and breath awareness.', 'chapters': [{'end': 1054.539, 'start': 923.567, 'title': 'Hip opening yoga session', 'summary': 'Focuses on a yoga session for hip opening, emphasizing the importance of observing and releasing emotions, particularly in women, and the role of breath in creating space and openness, while practicing gentle transitions and movements.', 'duration': 130.972, 'highlights': ['Emphasizes the importance of observing and releasing emotions, particularly in women, while practicing hip-opening yoga, acknowledging that women store a lot of emotions in their hips.', 'Highlights the role of breath in creating space and openness, underscoring the significance of breathing into the spaces to promote openness.', 'Encourages gentle transitions and movements, emphasizing the need to be careful and gentle with our bodies during the practice.', "Stresses the significance of observing and experimenting to find what works for one's body, prompting individuals to notice and observe their handling of emotions and tension."]}, {'end': 1206.874, 'start': 1055.439, 'title': 'Gomukhasana cow face pose', 'summary': 'Demonstrates the gomukhasana cow face pose, emphasizing the extension, bending, and interlacing of arms to achieve shoulder and side body opening while promoting relaxation and breath awareness.', 'duration': 151.435, 'highlights': ['The Gomukhasana Cow Face Pose involves extending the arms, interlacing them, and pushing the heart center through the space between the arms to achieve shoulder opening and relaxation.', 'Demonstrates switching the crossing of legs to ensure balanced stretching on both sides.', 'Emphasizes the importance of breath awareness and relaxation by feeling the breath wash up and down the spine and relaxing the jaw and space between the eyes.', 'Instructs windmill arm stretches and leaning to the side to open up the side body and chest, promoting blood circulation and flexibility.']}], 'duration': 283.307, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C0923567.jpg', 'highlights': ['Emphasizes the importance of observing and releasing emotions, particularly in women, while practicing hip-opening yoga, acknowledging that women store a lot of emotions in their hips.', 'Highlights the role of breath in creating space and openness, underscoring the significance of breathing into the spaces to promote openness.', 'Encourages gentle transitions and movements, emphasizing the need to be careful and gentle with our bodies during the practice.', "Stresses the significance of observing and experimenting to find what works for one's body, prompting individuals to notice and observe their handling of emotions and tension.", 'The Gomukhasana Cow Face Pose involves extending the arms, interlacing them, and pushing the heart center through the space between the arms to achieve shoulder opening and relaxation.', 'Emphasizes the importance of breath awareness and relaxation by feeling the breath wash up and down the spine and relaxing the jaw and space between the eyes.', 'Instructs windmill arm stretches and leaning to the side to open up the side body and chest, promoting blood circulation and flexibility.', 'Demonstrates switching the crossing of legs to ensure balanced stretching on both sides.']}, {'end': 1379.665, 'segs': [{'end': 1242.641, 'src': 'embed', 'start': 1206.874, 'weight': 2, 'content': [{'end': 1211.877, 'text': 'rolling that shoulder back and then lifting up out of the left shoulder blade.', 'start': 1206.874, 'duration': 5.003}, {'end': 1216.961, 'text': "Making sure we're not dumping in to the shoulder, but lengthening up out of it.", 'start': 1212.978, 'duration': 3.983}, {'end': 1222.573, 'text': 'Exhale, lower, and switch to the other side.', 'start': 1219.592, 'duration': 2.981}, {'end': 1238.159, 'text': 'Lengthening up the left arm, the left side body, opening, expanding, reaching out, breathing fully, and come up.', 'start': 1224.154, 'duration': 14.005}, {'end': 1240.18, 'text': 'Good Shake it out.', 'start': 1239.34, 'duration': 0.84}, {'end': 1242.641, 'text': "Now we're going to do some neck rolls.", 'start': 1240.2, 'duration': 2.441}], 'summary': 'Yoga session includes shoulder rolls and neck stretches.', 'duration': 35.767, 'max_score': 1206.874, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C01206874.jpg'}, {'end': 1373.015, 'src': 'embed', 'start': 1338.164, 'weight': 0, 'content': [{'end': 1351.953, 'text': 'and come back up and drop the right hand to the left knee, twisting to the left side, inhaling to come up, exhaling to twist deeper,', 'start': 1338.164, 'duration': 13.789}, {'end': 1364.381, 'text': 'maybe looking over that back shoulder, inhaling, elongate the spine, exhale, come back to front and shake it all out.', 'start': 1351.953, 'duration': 12.428}, {'end': 1369.69, 'text': 'So there you go, stretching from the feet all the way to the head.', 'start': 1366.104, 'duration': 3.586}, {'end': 1373.015, 'text': 'Hopefully you feel more open and more spacious within your body.', 'start': 1370.03, 'duration': 2.985}], 'summary': 'Yoga session involves twisting, stretching from feet to head, promoting body openness and spaciousness.', 'duration': 34.851, 'max_score': 1338.164, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C01338164.jpg'}], 'start': 1206.874, 'title': 'Neck and spine stretch routine', 'summary': "Demonstrates a neck and spine stretch routine, including arm and shoulder movements, aiming to improve flexibility and reduce tension, potentially benefitting viewers' physical well-being.", 'chapters': [{'end': 1379.665, 'start': 1206.874, 'title': 'Neck and spine stretch routine', 'summary': "Demonstrates a neck and spine stretch routine, including arm and shoulder movements, aiming to improve flexibility and reduce tension, potentially benefitting viewers' physical well-being.", 'duration': 172.791, 'highlights': ['The chapter emphasizes the importance of correct posture and mindful movement to avoid strain or discomfort, promoting a safer and more effective stretching routine.', 'The instructor guides through a series of neck rolls and shoulder movements, promoting flexibility and relaxation of the upper body.', 'The routine incorporates twisting motions to elongate and loosen the spine, potentially reducing tension and promoting a sense of spaciousness within the body.', 'The session concludes with a full-body stretch, aiming to create a more open and relaxed physical state, with the instructor encouraging viewers to incorporate the routine into their daily activities for ongoing benefits.']}], 'duration': 172.791, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/1fztE4mK7C0/pics/1fztE4mK7C01206874.jpg', 'highlights': ['The routine incorporates twisting motions to elongate and loosen the spine, potentially reducing tension and promoting a sense of spaciousness within the body.', 'The chapter emphasizes the importance of correct posture and mindful movement to avoid strain or discomfort, promoting a safer and more effective stretching routine.', 'The instructor guides through a series of neck rolls and shoulder movements, promoting flexibility and relaxation of the upper body.', 'The session concludes with a full-body stretch, aiming to create a more open and relaxed physical state, with the instructor encouraging viewers to incorporate the routine into their daily activities for ongoing benefits.']}], 'highlights': ['The routine targets feet, shins, calves, hips, and thighs for flexibility and relaxation.', 'The instructor emphasizes on drawing the belly button towards the heels for a deep stretch on the groin and inner thighs.', 'The importance of breath guiding into a deeper opening, more awareness, and more space.', 'Emphasizes the importance of observing and releasing emotions, particularly in women, while practicing hip-opening yoga.', 'The routine incorporates twisting motions to elongate and loosen the spine, potentially reducing tension.']}