good morning welcome today I just have a short morning yoga flow for you that's
all about connecting to the body into your breath getting some nice stretches
in so that you can go crush your day so stay in this comfy clothes grab your mat
and let's do this alright so we're going to start in child's pose and you can
have your knees together or your knees apart whatever you prefer and just reach
your hands out in front of you spread your fingertips wide press your hands
into the mat and then exhale your forehead down we're just gonna take a
few deep breaths here just releasing through the lower back
with every exhale just relaxing down a little bit more
and throughout the practice just try and maintain your breath in and out through
the nose so nice steady breathing and just focus on the sound that your breath
makes
one more breath here in child's pose and then on your next inhale come on up to a
tabletop position so the hands are underneath the shoulders the knees are
underneath the hips again pressing those hands into the mat inhale here and then
on your exhale drop your belly slowly and take your gaze up
and then tuck the tailbone tuck the chin spread the shoulder blades inhale drop
the belly look up
and exhale tuck the tailbone and the chin and just keep moving with this at
your own pace flowing with the breath
you can wiggle side to side if you want
whatever feels good
take one more round
and then come to sit back on your heels if you have a block you can place a
block in between the feet help support you a little bit or even my pillow if
this is uncomfortable bring your hands to your knees roll your shoulders back
and close your eyes here and just take a few deep breaths
if you're outside like I am you can listen to some of the animals around you
feel the wind on your face
listen to the sound of your breath
gently open your eyes and on an inhale lift up on to the knees bring the arms
up overhead and take the gaze towards your thumbs hands come together core is
engaged here and then on the exhale sit back onto your heels and give yourself a
nice hug and then inhale back up and exhale sit back give yourself a hug
inhale up and exhale one more time and come up
and exhale sit back squeeze and then release the hands come back to that
tabletop position tuck your toes and then lift the knees as you come into
downward facing dog and you can pedal out the heels here you
want the hands really engaged with the mat fingertips press into the mat and
then eventually working those heels down to the mat as well bend your knees as
much as you need to here this is the first down dog of the day so no need to
go too intense probably never a need to push it take a few deep breaths here
maybe shake the head no shake the head yes feel the release through the back
every exhale
and then bend your knees look forward between your hands and just walk your
feet up between your hands and then sit back kind of balancing on the toes if
you use your fingertips for support here and then try and spread your toes and
really engage them with the mat feel all 10 toes working to help you find this
balance inhale here look forward and then on the exhale slowly lift the hips
as you bring the heels to the mat and just hang in a gentle forward fold so
you don't have to straighten your legs all the way here it's really just about
relaxing into this maybe you're even resting your ribs on your legs like I am
just feels nice and relaxing shake the head no shake the head yes and
then bend the knees use the hands for support here as you come on back down to
that balance and if you want you can bring your hands to your heart just feel
your heart beating
we're going to come into that forward fold again so bring your hands down to
the mat for some support and then gently lift the hips as you bring the heels
down on your inhale and you can keep the knees bent if you would like to try and
straighten a little bit more here you can
two more deep breaths here and then bend those knees
come on back and then plant the hands on the mat as you step your feet back to
plank position now you can come directly into down-dog
from here if you would like to move through chaturanga exhale bend at the
elbows inhale slide the chest for upward facing dog roll the shoulders back and
then exhale lifting from the hips downward facing dog pull down dog here
and then we'll bend the knees come on down to seated to bring the bottoms of
your feet together your heels as close to your inner thighs as you can roll
their shoulders back try and keep your back straight as you inhale and exhale
fold forward few breaths here
inhale come up keep your right knee bent as you straighten that left leg bring
the bottom of the right foot to your inner thigh bring your right hand behind
you fingertips face back inhale lift the hips come on to that right knee and make
a nice rainbow shape with your left side body and then exhale drop the hip inhale
here and then bring your feet together again this time creating a little bit of
a wider diamond shape inhale grab a hold of the feet or the
ankles and then again just exhale gently forward slightly different stretch
I'm just with every exhale just releasing a little bit more any tension
in the lower back inhale come up keep your left knee bent this time actually
hug it in a bit more straighten your right leg so the left the bottom of the
left foot is towards the inner thigh of the right leg left hands come back
behind you fingertips face back inhale lift the hips come on to that left knee
and take that wonderful side body stretch on the right
and then on your next exhale come on down and roll through back and we're
just gonna hug your knees in give yourself another hug
straighten the left leg and just place it on the mat keep your right knee
hugged in towards your chest and then inhale and exhale drop it over towards
the left take your gaze to the right and you can create a little cactus arm with
your right hand or just keep it down on your side again the name of the game
today is gentle so whatever feels good
one more breath here
inhale back up to Center give that right knee one more hug and then we'll switch
sides so straighten the right leg hug your left knee in inhale and then exhale
drops the left knee towards the right take your gaze towards the left
one more breath
inhale back up give yourself a nice hug and then straighten that left leg and
just lay here for a few breaths just totally relaxing letting go of the
breath I'm just breathing naturally feeling your heartbeat filling your
palms open to whatever the day has for you
and then wiggle your toes and your fingers you can hug your knees in once
more maybe make little gentle circles with me
and then when you're ready on an inhale you can come up to seated
and then just find yourself in a nice comfortable seated position
your hands on your knees or your palms facing up
just make little circles with the neck
one more deep breath to end practice inhale through the nose
and exhale sigh it out
thank you so much for practicing with me I hope you have an awesome day and for more
yoga please subscribe to my channel share it with your friends I'd love to hear from
you in the comments have an awesome day