10 minute Yoga for Beginners SLOW STRETCH _ Bedtime Yoga Stretch

Three , focus your mind inward , four , inward , sucking the lower abs .

Oh , you can do it one more .

Exhale down .

Very good .

Now , from here , come back onto your hands and knees and then hands down .

Inhale , exhale , elbows down from the elbows down , firm your shoulders , grip the finger slightly , but the action comes from the elbows , tuck the tailbone under , send yourself out nice and long .

We're gonna come into a forearm plank , tucking the tailbone under .

Hold it for 512 .

And then we're gonna change the shoulder position to give you a little more strengthening pump up onto your toes just like high plank as you lean it forward .

Three , four , sink back down onto your toes , then walk forward , forward , forward , forward , place the knees right into the armpits .

Hold it here for a moment , firm your shoulder girdle , lean forward , then 1 ft off the ground .

123 , you can do it , feel the combination of your shoulders into your toes and five step it down , left side , all the way up .

One , you can do it , press your shoulders , three , four tuck the toes , knees down and child's toes a little break .

Long inhalation , long exhalation , relax the mind , steady and strong .

And he come all the way up .

Now , both feet off the ground , believe in yourself .

You can do it hands down , elbows down and , and the hands are shoulder with the part .

If you feel your elbows sliding out , engage your shoulders and draw them inward .

Just a little bit more .

Here we go nice , steady and strong .

Take the knees , place them right on the outside .

And for a figure four , place your right ankle on top of your left knee and then flex your right toes back towards your right knee .

So there's 90 degrees in your right ankle and your right knee .

And if your knees close in towards your body , then take your right hand and press it against your right knee to open your knee up away from your body .

You should feel a deep stretch in your right hip and you can stay here .

But if you are ready to take it a little bit deeper , then thread your right arm between your legs and interlace your hands underneath your left thigh or your left shin doing this will pull your right shin closer towards you and intensify the stretch in your right hip .

Then remember if you can't lift both feet , just lift 1 ft 1 ft off of the ground , lean it forward and in , he'll take it up 12 , strong abs , three , four and five , all the way down .

Inhale , exhale child's post .

Give yourself a rest inhalation , exhalation , soften the mind .

And then we're gonna come all the way up .

Now , from here , we're gonna go back up to plank .

So your shoulders should be nice and warmed up and the wrist got a little break .

So we'll come back and see if we can work a little bit more power inside of the body .

Hands forward , back up to this plank position .

So we started off from here just like in the beginning , fingertips grip forward , inhale , exhale , press into the floor , tuck the tailbone under , lean it forward , knees , hover knees hover to low plank , low plank to high plank , high plank back to low plank just to get everything set up .

It's when you're ready to switch sides , place your left ankle on your right knee , your left ankle flexing back , there's nine degrees in your ankle and in your knee then use your left hand to push your left knee open away from your body and stay here or if you did on the other side , thread your left hand between your legs then interlace your hands around your thigh or around your shin and keep your body calm , using your breath so your body can relax and the stretch can deepen over time .

Exhale lower down in he lift your right leg , hold it .

Exhale lower down in hell .

Lift your left leg .

Exhale lower down in hell .

Lift your right leg .

Exhale lower down in .

He lift your left leg .

We're gonna do two more .

Be steady .

You can do it .

Exhale lower down in hell , right leg .

You gotta get back up , hell , lower down .

Last one , inhale , left leg , hold it .

This is connecting your legs into your core .

Then left leg down .

Hold it for a moment .

Come all the way up , knees down and all the way to how to .

So that last one was hard .

Roll yourself all the way up .

Remember , build up to it slowly do this practice every day .

Don't just do it once and forget about it and remember this practice , make it part of your life .

That's how you see the benefits .

Now we're gonna go back to the side plank except instead of on the forearms , we're gonna build that up to straight arms .

So this time we're gonna start with the right side .

So we're going to orient this way , come up onto your hands and knees , long inhalation , long exhalation then protract the shoulders , press it forward , tuck the tail lift , float the knees back , come all the way onto the side and align your right hand with the right shoulder , shoulders in alignment with the hips .

Then hands onto the left side .

Gaze down at your right thumb .

Hold it now .

Nice and steady .

Exhale little down in .

He'll take it up .

Exhale little down inhale .

Take it up .

Don't go down super far .

Just a little bit little dip .

Then use the abs to take it up .

Exhale little dip , inhale , take it up one more .

Exhale , little dip , inhale , take it up , hold it .

We're gonna hold this nice and steady for 51 , switch your gaze up to the ceiling two , three , four .

Everything will start to connect slowly , calmly building everything up in towards the center of your body , lean forward into your shoulders , protract the shoulders , tuck the tailbone , lean it forward as you lean forward , toes curl under low plank .

Take it up to high plank for a moment .

Sink it down a line along the left side with your gaze to your left fingers , tuck the tailbone , hand , right hand onto your right thigh .

Get your side plank nice and stable .

X help pivot down and he'll take it up .

X help pivot down .

We're gonna do five and he'll pivot up .

Exhale , pivot down and help pivot up .

I think we got two more exhale , pivot down and help pivot up .

Exhale down from your abdominal muscles .

Take it up 12 , steady lower ribs in use your abdominal muscles to hold you in three .

Switch your gaze slowly up to the ceiling four and five .

They help to stimulate your digestion , improve your posture and stretching your chest and back and ways that you don't normally move to come out , draw your chin back to center and gazing up towards the ceiling , then curl your arms in towards your body and roll your body onto your left side into your fetal position , firm up your core and roll your body and legs onto your back with your pillow still between your knees .

And when you're ready , roll onto your right side into your fetal position and reach your left arm up to the ceiling and lean back as you slowly open your arms out like a t if you did on the other side , then turn your chin towards your left as well .

And it's OK to fidget , it's ok to move .

Inhale , lift your right arm , steady side plank .

You can do it one flex your feet , use your thighs 23 , four and five .

Take your right hand down .

Take it all the way down to the ground .

Inhale , roll all the way up to upward facing , exhale , roll over your toes downward , facing , rest in downward facing dog for a moment long inhalation and on the exhale , full child's pose , rest completely in child's pose for a moment and exhale , come forward onto your hands and knees , then from your hands and knees easy .

Take your elbows on the ground , from the elbows on the ground , strengthen your shoulders and lean it forward , tuck your tailbone nice and under and then step your legs back , stepping the legs back we're going to be in plank position here again .

So hold it for 51 , be steady and strong .

Remember that strength is all about that inner journey .

So when you feel your shoulders getting fatigue , be calm and stable , let your mind be stuck strong and steady flow .

Three , press through the shoulders , tuck the tailbone .

Four come up onto your tippy toes and really press , press , press feel your whole body lifting from underneath .

15 more breaths .

23 , four , sink it down .

Nice and easy .

Hang out here for a moment then place the knees on the ground and exhale easy all the way down .

Take a breath here , let your body rest and relax .

Inhale , come all the way up and again , from your forearms , place them down just to check the distance .

You might want to make sure that they're not wider than one of your own forearm .

Le if your elbows are too wide , you're going to be sliding out , then hands forward .

Again , that distance is nice and steady .

This time , we're going to pivot a little forward and backward just to make sure your shoulders are nice and stable .

You're welcome to rest your hands on your belly , observing the rise and fall of your belly as you breathe or take your arms long down by your sides with your palms , facing up shoulders , relaxed and close your eyes is your breath becomes effortless and your muscles soften your body becoming so heavy .

Press through your elbows , tuck the tailbone , then curl the toes under , step it back , come up onto your tippy toes to feel that strength .

Then from the power and strengthen your del toys , lean a little forward , then press it back and again , lean a little forward .

This is almost like a push up , but it's a little easier and then push it back .

Let's do that three more times .

Lean a little forward and then step it back , lean a little forward .

We got two more and then back .

Lean a little forward .

Hold it forward .

Feel your de to strong , feel your core supporting you .

Hold it for 51 .

Don't get your face too close to the floor , but fold forward from your elbows and feel your shoulders strong .

Three , press four and five .

Step it back , knees down .

Oh Rest your shoulders .

Nice .

Easy child's pose , inhalation and exhalation .

Let it easy .

Relax .

Everything releases , sit all the way up , cross your feet underneath you and stretch your legs all the way out in front .

Now , from here , we're gonna do some movements that connect the legs through the core of the body and through your shoulders , tuck under your tailbone , point your toes from this place , gently take the hands back and then pivoting through your hip joints .

Inhale , lift your right leg , just lift it a little off the ground and pull the head of the right femur , which is your thigh bone into its socket .

So you can feel the leg lifting itself , let your quadricep burn just a little bit just enough .

So you can feel a little activation and exhale down .

Now let's do the left side in lift .

Only the left leg , keeping the core nice and firm and we will hold that again for five , pull the , the left femur into the socket too .

As yoga begins to make your whole body conscious .

Sometimes consciousness comes with a little bit of fire .

A little bit of burning in the muscles don't be shy about that .

Be steady and strong , believe in yourself with the power of yoga and let this practice awaken every fiber in your whole body .

Exhale down .

From that place of gratitude and peace within me to that place of gratitude and peace within you .

I must stay well done .

Hi , I'm Sarah Beth .

And I'm here to help you get fit , happy and healthy through yoga .

I created this beginner level yoga video as an easy and fast way to wake up your body and increase your flexibility and strength .

If you enjoyed this video , you're gonna love my free seven day beginner yoga challenge with simple beginner level yoga videos to help you get fit and flexible fast .

Now , flex your feet , we're going make it a little bit harder but not too hard .

Squeeze your thighs in towards each other .

Take your hands forward of your hips , not next to your hips , or it'll make it unnecessarily hard forward of your hips , then engage your core round your upper back a little bit , bend your shoulders forward .

So lean the del to its little bend in the elbows to start and then inhale , lift your hips off the ground .

Hold that for 51 , squeeze it into your core , 23 , four and exhale down .

Let's try that one more time .

So we did it once once , isn't enough .

You need to repeat these motions every day so that you can slowly slowly start to feel stronger when you're working with strength .

Don't look for miraculous changes to celebrate one or 2% changes in your levels of strength , both in the body and the mind every day .

Hands forward of your hips , shoulders a little forward , strong , firm core .

Then in how straighten the arms and lift the hips and hold it for 51 23 .