This is a 10 minute morning yoga routine to help shake out all the night's tension and to help feel your best throughout the day .
Let's begin on our backs allowing the knees to fall open bottoms of feet to touch for a supine butterfly pose .
If this is a bit intense , simply straighten one leg , almost like a soup pine tree pose .
Wherever you are soften the body with each exhale , lying out all that tension in the upper back and the shoulders allowing the legs to be heavy , no clenching in the feet .
And if one leg is straight , go ahead and just switch sides will release , hugging the knees towards the chest .
Big squeeze here , option to rock side to side .
Take a moment .
And when you're ready , we'll straighten the left leg , taking the right knee all the way over towards your left back , stays flat on the mat for a supine twist .
Once again , utilizing your exhales , thawing out any of that tension in the upper body and the shoulders released back to center , begin opening and closing the right knee , just finding some movement in the hip and we'll switch sides .
So straightening the right , the right leg back stays flat on the mat , taking that left knee all the way over towards the right , allowing the left leg to be really heavy .
Here allow the upper body to soften no lifting in the shoulders doing your best here to just surrender in the posture .
May be observing the stretch in the chest or the spine .
Maybe you're feeling a stretch in the hips will release and begin to open and close that left knee again .
Just finding some movement in the hip .
We'll plant both feet on the mat and gently rocking the knees side to side .
Maybe seeing how low you can get the knees here observing what's pressing into the mat .
We will come to a seated position or go ahead and just rest on your knees .
Whatever feels best here will begin circulating the neck out .
All the clicks and ticks warming up the spine , opposite direction .
We'll come back to center and make fists with your hands and we'll begin to circulate the fist .
So really warming up the wrists here again , maybe acknowledging any clicks and ticks notice where you're feeling a stretch .
It could be in the top of the hands or maybe even in the forearms , we go opposite direction , taking your left hand to the mat , rest here or begin to draw the right ear towards the right shoulder , finding stillness or begin to rock the head forward and back , coming back to center .
We'll take the right hand to the mat , sitting tall , rest here or begin to take the left ear towards the left shoulder .
Feel free to rock the head forward and back .
If that feels good , we come back to center here and we will inhale the hands up over head .
Reach tall .
He left hand to the mat .
Right hand reaches overhead for a side stretch in back to center exhale right hand to the mat .
Left hand reaches up overhead .
Inhale both hands back overhead .
Coming back to center exhale .
Taking a twist towards the left in hill center .
Twisting towards the right and we'll come back to center , rest the arms .
We'll begin finding some organic movement here in the waist , maybe circulating the waist or rocking side to side again .
Whatever feels good here , release , resting the hands over your thighs , palms facing up and open .
Just taking a moment to allow the shoulders to be really heavy here , maybe observing your inhales into exhales .
Mhm Will inhale the hands up over head .
Hell hands to heart center .
Thank you for joining Nama .
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