5 min Morning Yoga Stretches in Bed

Transcript

Namaste good morning yogis in this practice I'm going to show you some really easy yoga poses and stretches that you can do when you just wake up in the morning without even leaving your bed I find that if I take a few minutes in the morning just to stretch in bed it really sets my day off on a positive note um and it seems to help me get a little bit of a boost of energy so even if you haven't had coffee yet and you just woke up um you can just come somewhere close to the edge of your bed start by sitting up nice and Tall with your legs crossed and we're just going to take some neck circles tracing little half Moons dropping the chin down and off to the side keep going like this side to side nice and slow relaxing your jaw just getting some movement through the neck breathing in and out through your nose you might notice some tension here from the night bring your head all the way back to Center and I'm a little too close to the edge here taking a little side Bend you can reach your right arm all the way up and then exhale over side Bend inhale and exhale to the other side take about two more on each side here so matching the movement with your breath there's really no need to go too far in these poses just to wake up the side of the body last one coming all the way back up you can change the cross of your legs and we're just going to twist here reach your right hand to your left knee open up your chest lengthen the crown of your head further away from your tailbone really rotate through the Torso and come all the way back to center before we twist to the other side you can just crawl your hands out in front of you take a little stretch as you fold over the legs lengthening your [Music] spine and coming all the way back up rechange the cross of your legs so right shin in front of the left twist over to the right so how do you want to start your day what kind of intention would you like to set for the day ahead big breath in and release Face Forward take a fold once more so this time opening through that right glute and right outer hip coming all the way back up and now just sit right at the edge of your bed so really to the edge here your feet should touch the floor they don't have to be completely flat but just the balls of the feet at least on the mat just cat and cow as you inhale open up the chest squeeze your shoulder blades behind you and then exhale round and contract drop your chin to your chest take a few more like this inhale like you're cleaning out cobwebs through the spine you might not have much uh range of motion first thing in the morning just totally normal after we've been immobile for a few hours last one here inhale and exhale come back up interlace your fingers press the Palms up Big Stretch here and release Your Arms by your sides you're going to pull your right knee into your belly and roll all the way to your back you really want to have have your hips as close to the edge of the bed as possible here as you lower all the way back down and as you pull that right knee and this is one of my favorite stretches ever you should feel this through your left thigh and you can make this even harder by bringing your left toes in towards the bed and bending that knee and I like to roll through the right ankle flex and point the [Music] toes just breathing into those Hip Flex this is a great energy booster and hold on to the back of your right thigh and push the right thigh out to curl and lift back up and we're going to switch sides so you might need to readjust yourself a little bit here pull onto that left knee and roll onto your back once more bring those right toes in and maybe roll through your left ankle flexing and pointing the toes relax your shoulders energizing breaths in and out through your nose hold on to the back of the thigh and feel that thigh move away from you to lift back up and our last pose before we start our day stay on the edge of the bed you might need to walk or bring your hips a little bit further back and we're just going to fold directly over the legs so like a ragd doll fold here stretching through the spine maybe stretching into the hamstrings a little bit relax your neck relax your head relax your shoulders and walk your hands back up the legs so that you can curl the spine to lift back up and we are ready for the day ahead so thank you so much yogis I hope that these little stretches helped you start your day on a positive note please do I put out new yoga classes every single week namaste