10 Minute Yoga Stress and Anxiety

Transcript

welcome this is a 10 minute yoga class for stress and anxiety which will focus more on deeply stretching the hips feel free to have some props nearby like pillows or blocks in case you'd like to modify will begin laying big toes to touch and just allowing the knees to fall open bottoms of feet will naturally come to touch for a supine butterfly pose option here to place pillows underneath the knees for added height and support you can even rest your entire torso and head over a pillow if that feels best today for a little more height hands resting to your sides palms facing up begin to draw the breath into the belly as you exhale softening the mid back and the lower back allowing the knees to be heavier softening the ankles the feet and the toes taking a moment here to observe the body observe the breath [Music] we'll gently lift the knees straightening the right leg hugging the left knee in towards the chest just taking a moment here when you're all set we'll go ahead and take a supine twist back stays flat on the mat as you draw the left knee over towards the right side option here to place a pillow underneath the left knee and underneath the left shoulder for added height and support less of a twist utilizing your inhales to really create that space utilizing your exhale societal any tension in the upper body the lower body even the ankles and the feet using this time to really connect with the body observing more reacting less [Music] [Music] [Music] we'll gently lift the knee switching sides straightening the left leg hugging the right knee in towards the chest take a moment here and when you're ready we'll go ahead and cross the right knee over towards the left back stays flat on the mat again option to modify here creating space with each inhale taking your time here feel free to even slow your inhale create that space as you exhale side out [Music] we'll inhale lifting the knees we'll hug both knees in towards the chest grabbing the outer edges of the feet bottoms of feet to touch or you can open the feet for happy baby pose getting a little bit into the lower back maybe rocking side to side [Music] giving yourself one last tug here big squeeze give yourself some love and when you're ready we'll take the feet to the bottom of the mat hands to your sides palms facing up preparing for shavasana using this one moment out of our day out of our practice to just be to be here with the body in its fully relaxed and present state we'll begin to work through the body from the crown of the head to the root of the body the feet beginning to soften the forehead keeping a gentle gaze with the eyes or begin to close the eyes we'll soften the jaw allowing the chin to naturally fall while softening the back of the neck drawing the breath into the chest maybe feeling yourself lift as you inhale expanding the ribs as you exhale softening the shoulders allowing the ribs to split inward [Music] allowing the arms to be heavy hands to be heavy drawing the breath into the belly biggest breath you've taken today as you exhale softening the mid-back in the lower back in doing so you might notice the deeper connection between the sacrum and the mat [Music] observe this area observing the hips the glutes we'll soften the knees allowing the feet to be heavy align the feet display out soaking in this moment soaking in all the work you just did giving yourself some gratitude for showing up to the mat today that you are worthy of this time for self-care and self-love know that this space is here for you anytime that you need we'll rest here a few more moments [Music] [Music] [Music] [Music] [Music] we'll gently begin to wake up the body wiggling the fingers and toes rocking the head side to side maybe bending the knees rolling over towards your right we'll take a full inhale and exhale coming to a comfortable seat we'll inhale 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