- Hey guys, Cassey here. So today, we are going
to de-stress together. I feel like your emotional health and your mental health are so important and a lot of times we overlook that. We work too hard, we don't sleep enough, we worry about the things
people are saying about us on social media, like,
literally who cares? So I want you to take the next 10 minutes with me in this video, light a good smelling candle or something and dim the lights in your room. I want you to calm down, let go, and just let your body take over, and feel how good it is to find balance and to find peace, okay? Try not to think about too much. Just think about you and think about all the good
things happening in your life and just feel your body, okay? So let's go ahead and get started. You just need you and a mat. All right guys, so first,
let's talk about the breathing. I want you to inhale through your nose. (sharp inhale) And exhale through your mouth. (sharp exhale) Let's do that again.
Inhale through your nose. (sharp inhale) And exhale through your
mouth. Keep doing that. Because the more you
focus on your breathing, the more relaxed you're
going to get, okay? So keep that pattern as you
move through the movements. So, I want you to first bring out one leg. (gentle music) Inhale with your nose, exhale, and go ahead and reach
it forward, just like so. Now, it's okay if you can't go
that low. It's totally fine. I just want you to
reach as low as you can. Try to press your chest into
your thigh and hold here. Pointing your toes. Good. Beautiful work. Lift. Excellent. Let's go ahead and go on the other side. Whoa! Do you feel that crack? I like that. Okay, reaching. (gentle music) Inhale through your nose, exhale. Press your chest into your thigh. Point your toes. (gentle music) Good, and pull a little bit harder. Good. And slowly reach out, all right. Our hips and our hamstrings are just a little bit more open now but we're gonna push it, okay? So straddle for me. Sitting tall, I want
you to flex and point. Flex and point. Just wake up those legs. Flex and point, flex. Good. Okay now, hold the point. I want you to reach it forward. Reach it forward as far as you can. Now everybody's lower
flexibility is totally different. You are going to be grateful
for how far you can reach today and tomorrow, you're gonna
reach a little bit farther and it takes time. So inhale, exhale, reach
it a little bit farther. Inhale, exhale, reach farther. Good. Get as low as you can. Try to flatten that back. And I want you to just hold. (gentle music) So good. Four, three, two, one. Bring it up. Very nice. Now keep it right here in that straddle. Press your heels a little bit
farther back away from you. You can actually just pick up your foot and pull it back, okay? And situate the sit bones down to the mat. I'm kind of like lifting my butt up so that I can get a lot
closer down to the floor. And I want you to flex,
hands right in front. Circles. Just like that. Feel those hips. You feel it? Every time you go down. Ooh! Good. Other way, here we go. Down. Try to keep your back flat
the entire time. Uh-huh. And if you can't go down
that low, that's okay. I just want you moving. One more! Good stuff, okay. So I'm feeling
a little mobile down there. Now let's get into
those hip flexors, okay? So go ahead and bring one
ankle over the opposite knee. This is going to hurt a little
bit but I do find it relaxing when you can just find
your zen in the pain. Okay. So I'm holding onto my
foot, holding onto my knee. Try to keep both of your shins parallel and press this knee down. You're gonna have space unless you're like super duper flexible in your hip flexors. But what I'm gonna ask
you to do is to press. But when you press,
don't hold back. Let go. Let go right here. Press a little more. Very good. Now, rest your hand underneath your chin and allow that pressure to
push your knee into your heel. Very good, and don't resist. Let it open. Very nice, very nice. Now hold on to the outside
of your foot and extend it. Ooh! Now if that's a little bit
crazy, you can hold right here. Okay? Good. Now slowly come onto
your side and push it up. Good. And point and flex, and
point. Beautiful work. Now come onto your side completely, keep holding onto that foot
and pull it in towards you. Beautiful. Nice, and then extend your arm out. Mm-hmm, and pull that foot in even more. Good. Hold it. Breathe. Inhale, exhale. Good stuff, and let go. Amazing! Let's go ahead and
take it on the other side. Okay, so same thing but opposite. So opposite ankle for opposite knee. Ooh! See, look at all that space! It's gonna take time and
it's gonna come down, okay? So hip flexor relax. Sometimes I like to massage it to relax my muscles and
my tendons in that area 'cause they're not used
to opening up so much. You gotta learn how to
trust yourself, okay? Pressure on the knee a little
bit. Right above the knee. Good. Okay. Right here. Let that knee drop into your ankle, making sure your shins are parallel. Both of my hip flexors
are really feeling it. Good. Nice. Pressing in more. Ah! Find the peace right there. Just close your eyes. A little bit more. (gentle music) Good. Okay, now grab onto your
foot or your knee and extend. Hold it right there. Really feeling your hamstrings
and your calf stretch, keeping your foot flexed. The more you flex the foot, the more you're gonna feel this calf. Okay. Now let's take it to the outside. Good. And let's come onto the elbow. (yelps) Here you go. Hold it. Beautiful. Now extend your leg. Oh look, I'm like
camouflaging into my mat. (laughs) Hold it here. Feeling that stretch. Now extend your arm. Ooh! And pull it in. Yep. Feeling that stretch in the leg. And just relax your
shoulders, relax your neck. (gentle music) Beautiful. So, so good. Okay, now I want you to
roll onto your stomach, hands underneath the shoulders. Go ahead and lift yourself
up into the cobra. Good. Now tuck the toes and lift
yourself into a downward dog. Right here. Hold. Pressing the heels into the mat, really waking up those calves, and bringing yourself
into that cobra again. (sharp exhale) Open, and lift. (gentle music) Heels down. Chest up. (gentle music) Good. One more. Lift. (gentle music) Now, come into plank for me here. Plank. Go ahead and draw your back
knee forward and sit down. You're now in the pigeon. Okay, we're opening up
those hip flexors again. The more open your hip flexors are, the more you can bring this foot out. So it's totally up to you. Try to go as far as you can but don't compromise your form for it. So I'm gonna scoochie, scoochie, scoochie. Put that leg out right there. And I'm gonna press a
little bit above my knee, really feeling that arch in your back. (gentle music) Good, and if you can, come down. Extend the arms. Hold it, and try to find
the calmness right here. Ooh! Breathe. (gentle music) Good. Slowly come up, come into plank. You're gonna switch the
legs, bring that knee in. Extend. Ooh! And arch. Good. Pressing your hip down into the mat. Now, scoochie your foot up if you can, open up a little bit more, and let's go ahead and come down. And down. (gentle music) Flatten out your back.
Hold it right there. Good. Hold. Reaching the fingers out
long. Inhale through the nose. Exhale through the mouth, allowing your hips to sink down, booty hitting the floor. Hold for four, three, two, one, and slowly, slowly, slowly, bring it up. Sit forward and I really hope
you feel a lot more calm. I hope you feel open and feel free to do this
video over and over again. And don't forget to blow out your candles! Okay, I'll see you guys later. Bye! (gentle music)
