In the video, a woman is seen sitting on a blue yoga mat. She is wearing a pink sports bra and black pants. The woman is performing a stretching exercise by sitting on her heels and leaning back onto her hands. She then brings her knees to her chest and stretches her arms out in front of her. The woman repeats this stretch several times, demonstrating proper form and technique. The video is shot in a well-lit room with a white background, and the woman's movements are fluid and controlled.