Start your day with this!

Transcript

hello YouTube family welcome to a new video today is just a short and sweet movement routine you can do to start your day or also to end your day it's also a great one to do after any kind of training for example you were weightlifting at the gym and you want to do a short routine to calm down stretch and move in kind of all directions before you hit the cold shower or ice bath or go home this is a nice one it's kind of a all purpose all levels very well-rounded short practice of course there's always more you can do but sometimes you just have a short amount of time and if you spend these 10 minutes it's better than spending no minutes on yourself and on your body so I hope this helps you to start the day right to end the day or to finish your training or workout be sure to check out the other hundreds of videos I have here on the channel I hope I see you in a future video as well let's start at the back of your mat if you have a mat otherwise wherever you are is perfect we start standing in a forward fold I invite you to straighten the legs interlace your your your arms Cross Your Arms in front of you and let the upper body and the arms hang down heavy let the head hang heavy as well and we simply Bend one knee and then the other knee you straighten and bend alternatingly the legs especially in the morning this is nice to feel into it after training this is nice in the evening you might want to keep the legs straight that's fine too so feel free to add and modify and change the things it's just suggestions I'm throwing out you and let's keep the legs straight so even if this does look very different than what I'm doing here it's totally fine I've been doing this for many years every single day and so all we're looking for is the sensation in the body some sort of a stretch at the back side of the body back side of the legs maybe in the back in the neck and then I invite you to soften the breath and pay some more attention to the breath keep the lips sealed breathe only through the nose move a little bit left and right with the upper body lift a little bit up lower a bit more as you breathe feel the expansion in your back when the lungs expand the rib cage expands how it's widening to the left and right side and then release your hands down take a deep breath in lift up halfway could be fingertips on the ground or Shin to the hands to The Shins exhale fold try you to keep your legs straight inhale lift exhale fold last one inhale lift exhale fold just moving with the breath walk the hands forward for a downward-facing dog or inverted V shape you can keep the legs bent a lot if you want to stay here push the chest towards the thighs you can also straighten one leg and then the other we call this walk your dog or both legs so again move into it move around you can also rotate the heels to the left and to the right now from this downward facing dog we move and roll through the spine forward to a plank and back to downward dog nice and slow it's more focus on the spine spinal articulation moving the spine paying attention to what's happening in the body one more back to downward facing dog from here you bring the feet wider apart and we roll through the spine forward through a plank pose but into an upward-facing dog so Engage The glutes as you lower the hips open the front body broaden the collar bones pull the shoulders back look straight ahead and then chin to the chest come up and back to downward facing dog just two more to open the front body and one more you can set the knees down if you need to we bend the arms lower all the way down to the ground Slide the hands forward come onto the forearms bring the forearms parallel to another this is Sphinx pose and bring the feet a bit wider apart so the F the the movements so far were more activating more with con control and strength more active now it's a bit more passive so we just want to open the front body so this is a a nice one to do in the evening especially if you were sitting a lot to just open the front it's it's so nice at the end of the day also after your workout to really slow the breath down be in this open position and then leave your train training your gym whatever you're doing feeling open if you feel like going deeper press into your palms straighten the arms for seal pose if you feel any pain anywhere then please back off it's not smart nor wise to move through pain especially not in a video like this you you can also bend the arms and straighten the arms a few times just to feel into it a bit more Dynamic and it's all release back down to Sphinx and then all the way down to the ground now bring the feet together extend the right arm out to your side either straight which is a good start and what I do most of the time if you know what you're doing you can also bend the arms the bend the arm 90° so really up to you this is a lot more intense then you bend the left leg and bring the left foot over towards the right arm maybe even land the sole of the left foot with your left hand you can just push yourself a bit more into that opening and stretch in the right arm the shoulder the the pecs the chest and with the left knee you can reach a bit more to the left or move left and right just to feel into it open up the body loosen up the body and mostly become aware of the body and connect to the body more and back to the belly other side left arm out straight or 90° Bend and then bend the right leg bring it over here now you can see me better with this arm the right hand you can push away a little bit and then move the right knee to the right to the left bringing you deeper into the twist we're also opening up the hip a little bit and of course the left shoulder PS arms back down to the belly shake out the hips left and right and push the hips back for a child's pose feet together knees apart so you have some space for the upper body to rest down walk the arms forward the hands forward forehead to the ground take three four deep breaths here walk the hands back slowly push yourself back up and continue to just sit here either sitting on the heels if that feels comfortable if that's accessible for you or cross your legs sit cross-legged and just continue to sit for one more minute close your eyes so no one can see you you're just doing your thing I invite you to pay attention to the breath how the air is coming in through the nose and out through the nose kind of going through in your head what you want to do for the day what happened today what happened in your training or workout give thanks for what happened that you had the ability to train or workout that you had the ability to an opportunity to experience another day if it's at the beginning or the end of the day give thanks for this day and then slowly blink your eyes open thank you very much for joining me today for this super short and sweet practice there's always more you can do and if you want to do more then I invite you to check out the other videos here on the channel I hope I see you soon in another video if you liked this short class please hit the like button if you want to Subs hit the Button as well it really helps out the channel although everyone says it everywhere anytime it really does make a difference have a great rest of your day much love and gratitude peace