Hello , you two 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 weight lifting 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 stop 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 .
Insulate 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 .
When we simply bend one knee and then the other knee to 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 wanna keep the leg straight , that's fine too .
So , feel free to add and modify and change the things .
It's just suggestions I'm throwing at you and let's keep the leg 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 breath , only through the nose , move a little bit left and right .
With the upper body lift a little bit up and lower a bit more as you breathe , feel the expansion in your back , the lungs expand the rib cage expands .
So it's widening to the left and right side , then release your hands down , take a deep breath and lift up .
Could be fingertips on the ground or shin to the hands to the shins exhale fold .
Try to keep your legs straight in her lift , egg her fold .
Last one in her lift eggs have full 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 test 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 , 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 focused on the spine , spinal articulation , moving the spine , paying attention to what's happening in the body .
One more back to downward facing dock from here , you bring the feet .
Why the part 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 , if you 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 your feet a bit wide apart .
So the the the movement 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 training , your gym , whatever you're doing , feeling open .
If you feel like going deeper , press into your palms , straighten your 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 can also bend your arms and straighten your arms a few times just to feel into it a bit more dynamic and it's all released 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 their arms , they bend their arm 90 degrees .
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 packs the chest with the left knee 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 degrees 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 pecks arms back down to the belly .
So you got the hip theft 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 or four deep breaths , you know , 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 crosslegged 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 work out 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 .
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Have a great rest of your day .
Much love and gratitude .