This is a 10 minute morning yoga , full body stretch to help you feel your best for the day ahead .
Although this is beginner friendly , feel free to have some props nearby in case you'd like to modify , we'll begin in child's pose , walking the hands forward , forehead or cheek to the mat , option to take the knees wide and you can place pillows between the hips and heels and underneath the torso for a height and support .
Just taking a moment here to settle in check in with the body , maybe even set an intention for the day on your next exhale .
Go ahead and walk the hands over towards the left for a gentle side stretch .
Drawing the breath into the right side body .
Exhale , softening the shoulders and he'll walk the hands back to center X .
He'll take them over towards the right this time , drying the breath into the left side body .
Exhale , softening the shoulders in hell , back to center .
And we'll go ahead and lift the hips , tucking the toes and just sitting the hips towards the heels .
Now , you can reach the hands forward , just leaning forward for a few , you can stay here as long as you need or if it's available today , you can come to sit all the way up .
If you're sitting up , right .
Feel free to circle the neck , fill out all the clicks and ticks , then we'll circle the wrists again .
Completely optional here .
Only if you're sitting up right .
And we'll gently release , shake out the toes coming into a tabletop pose , just finding some organic movement , maybe circling the hips , feel free to do a few cat cows here .
If that feels best , we'll go ahead and walk the hands towards the top of the mat .
As you melt the chest all the way down .
Feel free to take your time , forehead or chin to the mat .
For poppy pose .
Option here to place a block underneath the forehead for added height and support .
Maybe even come to the fingertips really creating that space in the chest .
Feel free to rest the palms of the hands on the mat .
If that feels best you inhale as you round through the spine all the way down to your belly , resting on the forearm , maybe even find a gentle sway here , gazing over one shoulder over the other .
Now , you can stay right here or for a deeper stretch in the front body .
Go ahead and bend the left leg .
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Feel free to keep it generous , bend in the knees or bending one knee , bend the other , pressing the mat away from your hands and feet .
Engage the Corby strong hair through the whole body really engaged on your next inhale .
Stepping to the top of the mat .
Coming into a half , lift flat back , exhale .
Take your fold , generous bend in the knees , allowing be thighs to support your torso .
As you grab opposite elbows for a rag doll , feel free to keep the hands on the mat .
If that feels best today , maybe shaking the head .
Yes and no .
Maybe rocking side to side here will gently release rounding up slowly .
One vertebra at a time as you inhale , come to standing , reaching the hands up over her head .
Heart center interlace your fingers and he'll reach them forward and then up overhead .
He gentle side stretch here .
Banana poses towards the left hips .
Stay stacked over the heels and he'll reach the palms back up .
X he'll take them over towards the right and he'll reach back up .
He'll cactus the arms elbows in line with the shoulders opening that chest as you exhale , twisting towards the left open the arms , inhale , reach back up , exhale , twisting towards the right and he'll reach back up , exhale , twisting towards the left plant .
The left hand to the back of the left thigh , reaching the right hand up , gentle back bend , opening the chest , do the same thing .
Opposite side , twisting towards the right right hand to the back of the thigh .
Left hand or reach is up and he'll reach back up a hill Heart Center .
Thank you for joining .
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