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  • Hi, I'm Ashley Borden, and welcome to Perfect Form. This Full Body Warm-Up is fantastic,

  • because you can do it at home, or you can do it at the gym, and all you need is the

  • space of of a yoga mat. The first one I wanna start with is called a Mula Bandha Breath,

  • and what's great about this is it helps you find your pelvic floor. And for those of you

  • who don't what your pelvic floor is: It's like when you're trying to squeeze your pee

  • flow muscle to stop the pee, and that's your pelvic floor. So you wanna feel like that's

  • like lifting all the way up. So, I wanna help you find that first, and then I'm gonna go

  • through the cueing for it that you can use for the rest of your workout. So you're gonna

  • take a deep, deep inhale. You're gonna expand your ribcage real wide. And then I want you

  • to exhale all of your air out until you have nothing left, and then squeeze that pee flow

  • muscle or what I was just talking about earlier. So you're gonna take a deep breath, big exhale,

  • no air left, and squeeze, and hold that for-- 5, 4, 3, 2 and release. So the feeling is

  • gonna feel like a little bit crampy when you're doing it, and there's no tush. I don't want

  • you to tuck and squeeze, okay. So it's almost like you're body's cut in half, and it's just

  • the top half that's lifting up. So let's do two more of those. You're gonna take a deep

  • inhale, expand your ribcage, and then exhale all of your air out until you have nothing

  • left. And then squeeze the pee flow muscle, hold it-- 5, 4, 3, 2, 1. And one more, okay.

  • Deep inhale, expand those ribs real wide, and then exhale all of your air out until

  • you have nothing. And hold-- 5, 4, 3, 2, 1. And release. And you know what you can also

  • do: Put your hand on your pelvic floor, and then you can really feel when it contracts.

  • And some people can't feel it right away, so that's why I want you on the hard floor

  • when you're doing it, so then you'll really connect to that pelvic floor-- and use the

  • cue I told you earlier. Okay, so next thing I wanna go through is a Hip Stretch. And while

  • you're here, extend your legs out long. You're gonna grab top of the knee, and you're gonna

  • grab your ankle. And I want you to pull the leg back, kinda like you're making like a

  • 7. And you're gonna do a big circle, keeping the bellybutton pulled in, elbows out. And

  • I want you to circle fives time one way, and then you're gonna circle fives times the other

  • way. And you should feel that deep in your hip. 4, 5-- let's go one more. And again,

  • when you're doing this, I want you to make sure that you're pulling your ankle towards

  • your chest and keeping that hand on the knee and the elbows are out wide, so you're not

  • pulling with your shoulders. And both ways, you're gonna circle five times. Okay, so now

  • I wanna go through an Active Hamstring Stretch. So a lot of people will say: Well, you know,

  • my hamstrings are so tight-- I can't really get that extension. So what I want you to

  • do is interlace your hands behind the back of your thigh, okay. And you're gonna pull

  • your shoulders down away from your ears, your foot's gonna start relaxed-- you're gonna

  • extend your leg as far as your hamstring will let you go. Then, I want you to pull your

  • toes back and hold for 5 seconds-- 4, 3, 2, 1. And then release it and bring it down.

  • Then, you're gonna bring the knee a little bit closer. And again, you're gonna extend

  • the leg out as far as it will go, pull those toes back and hold --it's a little painful--

  • pull the belly in: 3, 2, 1. And bring it down. Good. And then one more. And you should feel

  • each time, your leg can get a little bit closer. Extend all the way up, push, push, push. Keep

  • those shoulders down-- 3, 2, 1. And bring it down. So the great thing is that you can

  • get your hamstring-- you don't have to have the full extension of your leg, and that will

  • really warm-up the hamstring. And of course, you're gonna do both sides. Next thing I wanna

  • do is a Quad Stretch, and it also kinda gets the psoas. I want you to start with your feet

  • --if you're on a yoga mat-- about yoga, the width of the of the yoga mat. And you're gonna

  • lie all the way down. You're gonna drop both knees down to the side. My leg that's behind

  • me-- I'm pushing off the outside edge of my heel. So my knee's not up-- it's reaching

  • toward the wall. I'm gonna take my opposite hand, reach it out-- and the key is you're

  • squeezing your back glute and tucking that tailbone underneath you --really, really deep--

  • you're gonna feel a deep stretch through your quad. Reach your opposite arm out, and you're

  • gonna look away to the opposite direction. Squeeze and hold for 10 seconds, and then

  • bring it back to center, okay. And then you'd do the other side. So again, I'm gonna drop

  • both of the knees down-- I'm pushing away with my foot, squeezing my bum, getting a

  • deep stretch all the way up, reaching my arm, and you're gonna squeeze, squeeze that tush

  • and hold: 5, 4 -- really tucking-- 3, 2, 1. Good. And of course, you're gonna go both

  • sides. Okay, I wanna go now into your Single Leg Pigeon Stretch. And, a lot of times people

  • who are really tight in their hips are like: I cannot do Pigeon, because it hurts my knee.

  • Or, I'm not flexible enough. So I wanna show you an active stretch that you're gonna do

  • with your Pigeon Stretch. So you're gonna start with the leg-- if you're really super

  • tight, you just wanna make sure that your knee is to the outside of your shoulder. You're

  • gonna worm that other leg all the way back, okay. And you're gonna start on your forearms.

  • If it's too tight, you can start up, okay. You're gonna curl that back toe underneath

  • you, between your first and second toe. And then you're gonna push through that back heel,

  • squeeze the bum real tight, pull the belly in --using that Kegel-- and you're gonna hold

  • for 5 seconds: 4, 3, 2, 1. And then bring the knee down. And again, push back through

  • the heel, squeeze that tush, so you'll feel a deep stretch in this quad and in the hip

  • that's the leg that's bent. And you're gonna hold that for 5 seconds: 4, 3, 2, 1. And then

  • bring it back down-- let's go one more time. Push back through that heel, squeeze the glute.

  • And also, I want you to make sure that you're not dropping your neck down, so you wanna

  • keep your head in line with your spine. Squeeze, hold that tush, push through the heel: 3,

  • 2, 1. Excellent. Okay, so now that we kinda warmed up the legs, let's do a little bit

  • of spinal cord warm-up. And we're gonna do Cat and Dog. So, Cat and Dog: You're gonna

  • start on all fours. I think you guys know what this position is. Okay, so toes underneath

  • you. Knees are in line with your hips, hands are in line with your shoulders. You're gonna

  • start first, head in line with your spine. Take a deep inhale through your nose. And

  • then you're gonna exhale out, tuck your tailbone, push away from the floor with your elbows

  • out. Hold, and then rotate your heart and chest by internally rotating your shoulders

  • and pushing your chest forward. Alright, going back. Again, exhale, tuck chin to throat,

  • push away, hold, pull that bellybutton in. Rotate the heart and chest. Push it forward.

  • So, see how my shoulders are back-- they're not all up in my ears. Tush is out. One more

  • time. Exhale, tuck chin to throat, push away, draw that belly all the way in. And then rotate

  • the heart and chest. Very good. Okay, and I wanna do a Spinal Roll Up. So, a lot people

  • say: Well, why do I have to do all this full body stuff, if I already did a Cat and Dog?

  • I like to do a full body roll up, so that way you're kinda bringing everything back

  • to center through your spinal cord. So you're gonna start with your palms down. Feet are

  • about a little bit wider than shoulder-width apart. Take a deep inhale, and you're gonna

  • exhale. Tuck pubic bone to the bellybutton, all the way to the top, hold. Take a deep

  • inhale from there-- my bum is very tight. And exhale out. You wanna draw in one vertebrae

  • at a time. I'm going all the way down to the ground, and release. And again, take a deep

  • inhale. And I start low. And I tuck and squeeze my glutes and pull my bellybutton in as I

  • go all the way to the top. So I'm not dropping-- if you feel your lower back, you're dropping.

  • Tuck that tush, push all the way up. Tuck under, one vertebrae at a time, all the way

  • down. And last one-- deep inhale and exhale. Draw the bellybutton in, keeping my ribcage

  • open, all the way up to the top. Inhale and exhale-- draw the belly in, bring it all the

  • way down. Very good. And last one I wanna do is a Bird Dog. So, Bird Dog kinda brings

  • it all back together, so you can feel nice and stable. You're gonna be, again, in that

  • all four's position. Shoulders are back, elbows are internally rotated. You're gonna extend

  • one leg back with your foot flexed-- I don't want your foot turned out, okay. Foot flexed,

  • opposite arm reaches out, and you're gonna hold. You wanna feel like your hip bones are

  • square to the ground. Reaching that thumb to the ceiling. And you're gonna hold that

  • for 10 seconds on one side, and then you'll bring it down, and you'll hold for 10 seconds

  • on the other side. So, that is your Full Body Warm-up. I want you guys to make sure: In

  • the link below there's a link to my Full Body Rollout that's on my Facebook page that you

  • can download that for free. I want you to do your whole Full Body Rollout before you

  • do the warm-up. And that way, that combo together: You will feel awake, you're blood will be

  • flowing, you'll feel sexy and ready to start your day, or your workout.

Hi, I'm Ashley Borden, and welcome to Perfect Form. This Full Body Warm-Up is fantastic,

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