Hi everyone this is Jenna right now today I am in Montauk on a beautiful beach it's completely deserted it's a gorgeous September day. And I'm going to be teaching you a really nice juicy warmup for athletes. So I'll let you decide, if you're an athlete or not. But really it's a warm-up designed for anyone who is moving around and needs to get their joints a little bit looser and their muscles ready to go so here we go start in a wide legged Child's Pose so bring your knees just about as wide as the mat and bring your big toes together to touch and sit your hips back onto your heels breathe deeply here. And then gently shift forward onto all fours bringing your shoulders over your wrists your hips over your knees and on the inhale drop your belly down lift your heart to the sky look up and exhale press away from that arch your back like a Halloween cat awesome inhale drop your belly down lift your heart to the sky and exhale press away from the mat arching your back feeling your head back in childress relax inhale drop your belly down lift your heart to the sky and exhale press away from the mat arching your back letting your head release awesome drop your belly down lift your heart to the sky then exhale press away from the mat arching your back like a Halloween cat awesome inhale stretch your right arm out to the side. And then tuck that arm right underneath of your body thread it through your arm resting your shoulder in your head onto the mat really breathe deeply here breathe and spread across your shoulder blades feeling them peel open a little bit more you should feel a really good stretch here.
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And then inhale gently come back to Center read to send to yourself. And then stretch your left arm out to the side and thread that are right underneath of your body resting your head and shoulder onto the mat agree you play here and get you should feel that nice stretch in your shoulder blade like it's peeling open. And then gently release. And come back to Center inhale to center yourself and lengthen through your spine. And then on an inhale stretch your right arm out in front of you like you're shaking someone's hand and send your left foot back behind you really send the energy through your heel through your hands. And then release. And come back to Center inhaling your left arm out in front of you your right leg back behind you feeling energy pulling in opposite directions your foot is nice and flexed and there's energy through your fingertips and gently release down center yourself here and bring your knees about his wives mat your big toes together to touch and sit back into a child's pose breathe here let gravity do a lot of the work pressing your hips into the earth and let your hands be active here tuck your toes lift your hips downward facing dog. And just feel free to move in whatever way feels good here maybe you want to pedal out your legs or shift your hips from side to side awesome. And then when you're ready bend your knees lift your heels slowly walk your way to the top of the mat and fold forward over your legs letting your head and neck your shoulders completely relaxed down and gently interlace your fingers at your low back and pull your arms up overhead really peeling open your chest breathing here. And then gently release your arms grab opposite elbows with your hands ain't gently sway from side to side Rock forwards and backwards awesome gently release your hands and slowly roll up to stand one vertebrae at a time when your shoulders down your back beautiful breathe deeply here in Tad Asana feeling your feet root down as you grow taller and he'll sweep your arms up to the sky grab your left wrist with your right hand. And just gently lean to one side feeling a nice stretch in the left side of your body.
And then gently switch your arms and stretch to the opposite side awesome then inhale stretch your arms up to the sky exhale dive forward over your legs inhale to a flat back and exhale step your left foot back and drop your left knee down untuck your toes and sweep your arms up overhead feeling your hips sinking forward opening up beautiful breathing here reaching for the sky I tell your hands to prayer at the set of your chest. And then hook your left elbow on to your right knee and really press into your palms here to peel open your chest and a twist to the right hand side breathing deeply and inhale back to Center sweep your arms up overhead and exhale frame your front foot with both hands. And just gently shift back into your hips a little bit. So you feel a nice stretch in your thigh and in your calves. And then shift forward plant both palms down untuck your toes and press back to a plank position drop your knees down your chest. And your chin slither through to a Cobra and gently fold back to Child's Pose for a moment tuck your toes lift your hips downward facing dog. And then step your left foot forward in between your hands dropping your back knee down on tucking your toes sweeping your arms wide reaching for the sky feeling your hips sinking forward. So you have a nice opening sensation in your hip. And then exhale your hands to prayer at the center of your chest and hook your right elbow onto your left knee and press into your palms to peel across your chest awesome with the inhale lengthen you a little bit more in the they'll twist you a little deeper. And then come back to Center sweep your arms up overhead and exhale frame your front foot with both hands and shift your weight back and see your your back leg. So that you can really get a nice stretch in the back of your leg.
And then exhale forward press back to a plank position lower your knees down your chest in your chin slither through to a Cobra and pull back to a child's pose resting here for a moment tucking your toes lifting our hips downward-facing dog feeling a nice slope in your back feeling your head neck and shoulders relaxed you can pedal out your legs again, if that feels good. And then bend your knees lift your heels slowly walk your way to the front of the mat and fold forward over your legs and he'll sweep your arms up to the sky and exhale your hands to prayer at center of your chest I'll breathe deeply here release your hands and finish in Tad Asana thank you so much for reading my post today hope that you enjoyed it and I hope that it supports you all of your athletic endeavors please subscribe to my youtube blog for more posts just like this one also please visit jana raynelle calm or East End mermaid com for all updates and upcoming exciting things have a beautiful day and namaste.