Good morning .
My name is Cassandra .
Thank you for joining me .
I'm gonna take you through this very quick , very short morning yoga practice .
You guys have been asking me for more of these five minute stretches that you can do when you wake up .
I don't have a lot of time with you .
So let's just jump right into it .
No props required .
And we are going to begin in boa child's pose so you can bring your big toast together knees as wide as you would like them to be , press your hips towards your heels , walk your hands out and release your head towards the mat .
We'll take five deep breaths here in and out through your nose .
Just get that nice big stretch through your inner thighs , letting your chest be heavy , no tension in your shoulders or in your neck .
One more big breath in here and go ahead and come on up , tabletop hose onto your hands and knees align your hands under your shoulders , your knees underneath your hips , and we're gonna reach our right leg up and back , roll your right hip down .
So you want to keep the front of that thigh pointing towards the floor and reach your left arm out .
You're gonna inhale to stretch it out .
And as you exhale , bring your elbow and your knee together to touch , as you round and contract inhale , balancing table , find length .
Exhale , squeeze , pull everything in three more like this .
Inhale and exhale .
Inhale , stretch , exhale , pull in last one .
Reach , let your left hand come down and step your right foot forward in between your hands to the top of the mat .
Keep your knee over your ankle .
And you can just melt your hips forward and down here , rolling your shoulders back .
I now push into that front foot so you can circle your arms up , re your palms together to touch into this low lunge .
Maybe looking up past your thumbs into your easy twist , circle the arms back down .
You're gonna keep your left hand to the floor .
Lift your back knee off the mat to reach your right arm up to the sky .
Big stretch here as you twist open downward facing dog , a mush step that right foot back next to the left and just paddle out the feet a few times .
So bending one knee straightening the opposite leg .
Big opening here .
And we'll come back to our table top pose , repeating the sequence on the second side .
Hands under your shoulders , knees underneath your hips , pull in through your lower belly and straighten that left leg back behind you reach your right arm out , take an inhale to lengthen and as you exhale , bring your elbow in the end around through your spine .
Inhale stretch , exhale , contract three more in inhale , two more .
Last one .
Inhale and drop that right hand down .
Step the left foot forward in between your palms to the top of the mat .
Flying that big stretch in your low lunge .
You want your left knee to be over your ankle , pressing your hips forward and down , relaxing your shoulders away from your ears and push your feet into the floor .
Circle your arms all the way up , brewing your hands together to touch .
Only looking up if this is OK for your neck , circle your hands back down .
Keep your right hand to the mat , lift your back knee off the floor and stretch your left arm up to the sky into your twist downward .
Dog , left hand comes down to the map , step your left foot back , stretch it out again , any little movements and adjustments that feel good to you here .
Think of curling your tailbone up towards the sky and will come all the way forward into our plank pose and carefully lower all the way to your belly .
You can slide your forms out in front of you .
Take your sphinx pose opening through your chest a little bit of a back bend here and now lower your chest .
You're gonna keep your forms on the mat and just see if you can lift your hips up , walk your knees in .
So your knees are underneath your hips and your elbows are now underneath your shoulders and just take cat and cow from here .
So inhale , drop the belly lift the gaze tail bone up , exhale round and contract pull it in a few more like this .
So really emphasizing the movements in your mid back and upper back .
So it's a little bit less about your lumbar spine .
Last one , an hill and exhale .
Go ahead and press all the way back into an easy child's pose this time .
So you have your hips towards your heels and your arms reaching back and you might rock a little bit .
Ah I didn't go .
Let's roll all the way up so that we're sitting on our heels .
You can bring your hands to your lap .
Take a moment to clarify your intention for the day .
What you want to focus your energy on maybe just choosing one word and together .
Let's join our hands together at the heart .
When you have your one word intention , we're gonna close with the chant of one time to really set it and close our practice .
Inhale to chant .
Oh Thank you so very much for doing this very short morning yoga practice with me , even though we didn't have a lot of time .
I hope you feel ready for the day ahead .
Please subscribe and maybe I'll see you again tomorrow morning .