10 MIN MORNING YOGA FLOW || Stretch Routine To Wake Up & Feel Good

Transcript

[Music] welcome back to move with Nicole today's class is a morning yoga flow to help wake you up stretch your body and leave you feeling ready for your day so when you're ready to get started roll out your mat and let's begin let's start in a cross-legged position rest your hands on your knees and close your eyes take deep breaths in and out through your nose and take this time to bring your attention to your breath to your body and to the present moment then keeping your eyes closed carefully drop your left ear down to your left shoulder feeling a beautiful stretch through the right side of your neck then lower your chin down towards your chest and roll your head up to the right bringing your right ear to your right shoulder let's do this a few more times lower your chin to your chest roll your head over to the left keeping your eyes closed and your breath nice and even lower your chin roll your head to the right then lower your chin to your chest one last time and carefully lift your head straight up open your eyes then inhale reach your arms up to the sky exhale lower your left hand to the floor and stretch your right arm by your ear taking your gaze up to the sky if that feels good for you [Music] on your next inhale come through Center Reach both arms up exhale lower your right hand to the floor and stretch your left arm by your ear [Music] really breathe into the left side of your body then return through Center and let's come to our hands and our knees to warm up our spine let's take a few circular cat cows so inhale Circle forward at your spine exhale round and circle back so inhale as you Circle forward exhale as you Circle back just two more moving with your breath inhale and exhale now let's reverse inhale Circle forward in the opposite direction exhale as you round back making this movement as small or as big as feels good for you [Music] just one more inhale Arch and exhale round beautiful return through Center tuck your toes under and press back to your first downward facing dog keeping a nice Bend through your knees then pedal your heels alternate bending one knee at a time as you push the floor away from you and lengthen through your spine beautiful gently draw both heels down towards the floor keeping a soft Bend through your knees if you need to and take deep breaths let's take some spinal waves so on your inhale Ripple your spine forward to plank vertebra by vertebra exhale bend your knees and press back and again inhale as you rip pull forward exhale as you press back let's do one more inhale and exhale on your next inhale Ripple your spine forward to plank then exhale lower your knees and lower your chest down to the floor inhale roll your shoulders back press up into Cobra open through your heart then exhale release down press yourself up tuck your toes under and press back to downward facing dog on your next inhale reach your right leg up to the sky exhale open your hip and bend your knee keep your chest Square to the floor as you really lift that right knee up towards the sky then look up in between your hands and step your right foot to the outside of your right hand with your toes slightly turned out sink your hips low and open through your heart then drop your back knee to the floor inhale reach your right arm back really opening through your chest then exhale reach your right arm forward as you lower your chest down to the floor inhale as you reach back exhale as you reach forward just two more inhale and exhale last one deep breath in then exhale return your right hand to the floor and press your hips back straighten your right leg and flexing your right foot inhale lengthen your spine then exhale fold forward keeping your hands on the inside of your right leg focus on drawing your belly button up towards your spine as you lengthen through your spine then re-bend your right knee tuck your back toes under and press back to a downward facing dog let's take a few more rounds of our spinal waves so inhale Ripple your spine forward to plank exhale bend your knees and press back inhale as you Ripple forward exhale as you press back two more pairing your breath with your movement last one beautiful inhale Ripple forward to plank exhale bend your elbows chaturanga inhale upward facing dog roll your shoulders back and exhale press back to downward facing dog let's take it to the other side so inhale reach your left leg up to the sky exhale bend your knee and open your hip then look up in between your hands and step your left foot to the outside of your left hand lower your hips and open through your hearts then drop your back knee to the floor untuck your toes inhale reach your left arm back and exhale reach your arm forward as you lower your chest towards the floor and again inhale twist open exhale reach forward two more and last one nice big inhale and exhale take your hand to the floor Let's Straighten our left leg and flex our foot inhale lengthen your spine and exhale fold forward take deep breaths here as you stretch through the back of your left leg foreign tuck your back toes under and this time let's step our right foot to the outside of our right hand and lower our hips into our Yogi squat bring your hands to prayer roll your shoulders back and open through your chest really focus on lengthening through your spine reaching up through the crown of your head either stay here or take your right hand to the mat and open your left arm up to the sky nice big inhale then exhale take your left hand to the floor and open your right arm up to the sky one more deep breath in exhale return to center with your hands in prayer engage your glutes finding a lift through your pelvic floor muscles as you press your knees open and open through your heart then carefully take your hands behind you and lower down onto your glutes with your feet hip distance apart in parallel take your left hand behind you and on your inhale lift your hips lift your heels and reach your right arm back then exhale release and other side stretch your left arm over lift your hips lift your heels and exhale release one more on each side inhale and exhale last one inhale lift your hips maybe arch your spine a little bit more then exhale release beautiful jump stretch your left leg forward now flexing your foot and then bend your right knee open to the side inhale stretch your arms up and exhale hinge forward really focusing on lengthening through your spine here folding from your hips foreign lift your chest and exhale let's switch sides extend your right leg bend your left knee open inhale reach your arms up and exhale fold forward focus on folding forward from your hips drawing your belly button towards your thigh versus your forehead down to your leg take even breaths here nice inhale and exhale then on your next inhale lift your chest lengthen your spine and exhale release let's come into a wide legged seated position now and then flex your feet either stay here sitting up nice and Tall or gently walk your hands forward coming into your forward fold wherever you are make sure that your knees and your toes are pointed up towards the sky it doesn't matter how low you go in this pose the most important thing is that you are feeling a stretch and very carefully walk your hands back towards your body and point your toes or open your arms out to the side and then stretch your right arm over coming into our side Bend then inhale return through Center exhale side bend over to the right let's do this one more time on each side inhale through Center exhale stretch over to the left inhale through Center and exhale stretch over to the right beautiful job return through Center and carefully help your legs together coming into a cross-legged position let's finish class like always with one last week inhale reach your arms up to the sky and exhale lower your hands to your heart thank you so much I hope you enjoyed today's morning yoga flow if you would like to see more classes like this don't forget to like this video leave me a comment share this video with a friend or family member And thank you so much and I hope you have the most beautiful day