10 Minute Morning Yoga Stretch & Flow

Transcript

welcome this is a 10 minute morning yoga stretch and flow as always feel free to skip anything that doesn't feel right today no worries you can come to something that feels best for you we'll begin in a wide like child's pose feel free to have the knees closer together if that feels better today forehead or cheek to the mat option to modify placing pillows between the hips and heels and underneath the Torso for added heightened support taking a moment here of rest just to check in with the body maybe setting an intention to honor the body throughout the entire practice [Music] softening the shoulders the belly the hips even the bottoms of the feet [Music] foreign [Music] [Music] ly release coming into a tabletop tuck the toes sending the hips up for down dog pressing the mat away from your hands and feet engage that core maybe even bending one knee bend the other Walk It Out [Music] foreign [Music] stepping to the top of the mat half lift flat back come up as high as you need [Music] exhale fold option to bend the knees inhale come to standing hands reach up exhale Heart Center [Music] inhale the hands reach up [Music] exhale fold take an option to bend the knees inhale half lift exhale stepping the left foot back planting the left knee inhale the hands up overhead low lunge embracing The Wiggles and Shakes [Music] planting B left hand to the mat right hand reaches up inhale [Music] exhale Engage The Core lifting the Torso to Gentle twist your right hand to the back of that left thigh left hand reaches up [Music] exhale plant the hands to the mat step it back plank inhale exhale plant the knees lower halfway inhale untuck the toes up dog exhale tuck the toe sending the hips up for down dog foreign [Music] step to the top of the mat half lift flat back [Music] exhale fold [Music] inhale half lift exhale plant the hands this time stepping the right foot back planting that right knee inhaling the hands up overhead low lunge exhale plant the right hand left hand reaches up on an inhale gentle twist here [Music] because he'll Engage The Core lift the Torso left hand to the back of the right thigh right hand reaches up and over exhale plant the hands step it back into plank take your flow inhale exhale plant the knees lower halfway untuck the toes inhale for up dog or cobra exhale sending the hips towards the heels child's pose taking a moment of rest here [Music] gently release coming all the way up we'll make our way to our backs preparing for our supine twist so back stays flat on the mat you can take the elbows in line with the shoulders and then just taking both knees over towards the left side of the mat option here to place pillows between the knees and underneath that left knee you can also place a pillow or folded blanket underneath the right shoulder for less of a twist listening to the body here [Music] utilizing your inhales to really create that space [Music] exhaling softening the body wherever you can even if it's just for a moment completely surrendering here [Music] on your next inhale lift the knees take them over towards the right again option to modify using your breath to really create that space exhaling to completely let go signing out any tension [Music] [Music] [Music] foreign [Music] lifting the knees we'll hug the knees in towards the chest we'll grab the outer edges of the feet bottoms of feet to touch you can stay here or open the feet for a happy baby option to gently Rock side to side [Music] we'll give ourselves one last hug big squeeze and then we'll take our feet to the bottom of the mat hands to your sides Palms facing up preparing for shavasana taking this one moment out of our day out of our practice for some out of our week to just be to be here with the body in its fully relaxed and present state no doing no stretching no flexing just being give yourself This Moment know that you are worthy of this time and this space is here for you anytime that you need [Music] foreign [Music] ly begin to wake up the body wiggling the fingers and toes rocking the head side to side maybe bending the knees we'll roll over towards our right full inhale and exhale gently come to a comfortable seat inhaling the hands up overhead exhale Heart Center thank you for joining namaste if you enjoyed this video don't forget to like it below and