Morning Yoga - Beginners Full Body 20 min Relaxing Deep Stretches

Hi , friends .

Good morning , welcome .

And wanted to do just a juicy .

Wake up , open up the joints , open up the body this morning .

So let's let's do a little bit of that .

We always are waking up in a different body .

We never really know what's going on .

We're always shifting .

Sometimes we have more freedom in our body .

Sometimes we're feeling really tight .

It can be due to many different , many different things .

But I encourage you every day to explore your body .

Like it's a whole new , a whole new animal .

So just set yourself up .

We'll start in a seat .

I'm sitting up on a block .

If you have a block or a bolster , it can be really helpful .

It gives some more space and then close your eyes down , just begin to bring attention to your breath .

So we'll begin by meeting our breath or inhale and our exhale before we start moving , meeting the breath .

And there's something that I've been calling anchor points lately , an anchor point is anything that brings us into the present moment .

So the breast can be one of them because we can't breathe in the past or breathe in the future .

So if we are focusing on our breaths , then it's pretty good gauge that we're in the present moment .

But there's other ways as well , sensory ways you can say I feel cold or I feel happy .

Something that is feeling right here in the moment .

Maybe an emotion , maybe a temperature I hear be any sounds that are in your space .

Was there a couple couple of different anchor point ?

Really ?

We're just coming from the thinking mind into the feeling body .

So these anchor points help us to dig into what's actually happening rather than often a daydream or ruminating about the past .

It's kind of interesting a couple more rounds of breath with this anchoring into some sort of sensation or emotion or breath or sound and slowly opening up the eyes and we begin to explore the body as well .

Take the hands to the knees .

We're gonna begin with a spine .

I've loved really loving spinal movement .

So let's begin with a seated cat cow .

So bring the heart forward , open the throat , gaze up in exhale round , moving really slow here .

So maybe my breath is quicker or maybe it's slower than yours , but stick with yours .

Inhale , open up .

Um So this would be cow post .

You can use the hands to kind of pull on the knees a little bit so you can pull yourself forward and then exhale , you can push away at the knees , tuck the chin to the chest and around .

So continue like this a couple more times .

Really .

I like the using the hands at the knees because it gives a little bit more um enunciation or articulation .

So pushing away on the way back and pulling yourself forward , on the way forward .

So maybe you can find a little bit of a role here , a little bit of a wave .

Maybe you don't just an option and then we're going to begin to make some spinal circles .

So let's go to the right first .

So we begin to move the spine to the right and see if you can get as far as you can .

Like you're trying to get to the edges of the circle .

So maybe you use the hands on the knees here to kind of leverage .

You push you back , pull you to the side and do it really slow .

So you're really feeling in and where do you feel it ?

I'm feeling it in my low back .

Certain times I feel it in my shoulders .

It's like you're exploring here , then maybe you speed it up a little bit .

Maybe the shoulders get involved , the head , don't worry about what it looks like .

Just see if you can find some ways to move the body that make you feel .

Let's switch sides .

So really slow to begin with .

Use this side as a completely new way feeling in .

Use the breath , use the hands on the knees too enunciate the movement .

Let me begin to speed it up a little bit .

Find more fluidity .

Maybe the head is involved .

Oh , I'm getting lots of cracks on this side and come to stillness .

So we've moved the spine forward and back and we've moved it in circles .

Now .

We'll move it side to side laterally .

Take the right hand down , left arm comes up and over into a big rainbow , lean back into the shoulders .

So we're , we're not like this .

We're leaning back and then you can even take the hand to the heart and then spiral the heart up .

So you're having this , everything is rotating up and gazes up , let the fingertips be alive .

So we're not like this .

We're actively reaching inhale , lift both arms , uplift the torso up , exhale , come to the other side .

So same thing here , spiral the heart open .

You can think about turning the left rib cage up like you're gonna bring it up as well .

One thing that tends to happen when we spiral is the left shoulder comes in .

If we don't want that , we want to roll the left shoulder back , bring the heart forward .

There's just another little nuance there , inhale , lift up , then we'll move with breaths , exhale , come to the right gaze is up and he left and exhale to the left .

So continue like this and again , maybe my breath is a little too fast or maybe it's a little too slow for you .

So I encourage you to stick with your breath and what it's like today , it's not right or wrong or better or worse .

Just , just different .

And then he come up , twist the wrists and then open the arms up and we'll move with the elbows a little bit and the shoulder .

So see how you can move all of these joints in different ways and maybe you opposite direction , which feels weird .

We're finding new ways .

So there's synovial fluid in all of our joints and that's what allows for all the movement .

So the more that we're actually moving it , it's creating more is kind of like a lubrication in our joints .

So often you hear that creaks and the pops and things like that .

It's kind of like getting the , getting the fluid moving and release down .

Maybe a little wiggle .

Beautiful .

I'll do one more little side stretch here that I like .

So gaze up and it's gonna be like we're pulling on a rope like there was a rope hanging down and we're gonna climb ourselves up .

So reach as high as you can grab onto the rope and then pull yourself .

So you have to kind of imagine there's lots of resistance here and then pull , grab the left hand and then grab for the right hand .

It's like you're pulling yourself up on this rope , but do it really slowly , you can really get into the lateral side body here .

Maybe even slower , like you're moving through quick sand and a couple more times and really sound beautiful .

Let's remove the block , place it over to the side and we'll gonna , we'll do .

Uh , so let's take the right leg out and we'll pull the left leg in .

You can take your booty and bring it back a little bit .

This helps us set the pelvis forward , flex the toes back .

Here's an option that you can do .

You can take your block and place it under this right knee .

You can also take a bolster if this gives you more space , arms up , toes , back , exhale , fold forward , inhale halfway , lift , shimmy , the heart forward a little bit like you can move your heart through your , through your shoulders and come back down a couple of rounds of breath .

He release the back of the neck and very likely you're not coming all the way down right here .

I'm a little hyper flexy .

So maybe you're here and that's fine .

Release the back of the neck .

We can be getting the same stretch and it look completely different .

We're gonna move into the side body a little bit .

So we're gonna take , we're gonna walk the hands over towards the right side .

So take both of the hands over towards the right side of the leg and then walk the hands out to the left .

I mean to the right .

So you might feel a little bit more into this left side body , release the back of the neck and slowly come up , remove the bolster of the block .

If it's there , we're gonna spiral the heart open to the left plant .

The left hand , press down , lift the hips up .

So big .

Kind of good morning stretch here .

I think I'm gonna call this sun dial .

I think I've called it many things .

I think sun dial kind of makes sense .

Maybe rotate the wrists any time you can find something to wiggle , do it .

We're just moving into the body , let it feel good one more .

Inhale and l sync the hips down .

We'll switch sides .

Left leg comes out , right foot comes in .

If you want to use the block or a bolster , you can do that as well .

Here , booty comes back a little bit .

So this helps the pelvis to sit forward , flex the left toes , inhale and exhale , fold forward , leading with the heart .

So it may feel good to flip the palms up here .

Sometimes I like this feeling of like pouring forward , this kind of surrender coming forward wherever you are .

Hm .

And we'll take it over to the left side .

So move the hands over towards the left , maybe pick up the belly and twist and come back down .

Possibly .

Hm .

Feels good and low back .

It's kind of my trouble , kind of my trouble spots .

So I'm always looking for looking for places to get in there and slowly come up let's remove the block .

So we're gonna twist towards the right .

So we twist towards the right , right hand comes down , press down to lift up , left arm lifts .

So the hips move forward as the head , heart hand move back .

Many wiggles with the top arm , one big inhale and exhale screen down and bring the legs in .

Plant the hands come into table top .

So I just want you to make some movement here and try not to move in a pattern .

So see if you can find a new way to move and if you've done this a lot , it might be more challenging to find different ways to move .

So you might have to explore some weird , some weird movements .

But that's where the fun is just exploring here .

Getting out of the comfort zone a little bit and come to stillness .

Right arm lifts up , gaze follows the thumb .

So you're gonna peel back like you're peeling back on a bow and arrow .

Gaze follows the thumb , lean back into the shoulders a little bit here .

One more big inhale , lean back even more and then exhale , reach down and reach all the way through .

But we're not gonna come all the way down .

We're just gonna reach and then inhale , push the ground away with the left hand , we open all the way back up .

So we moving with breath .

Exhale , come down and reach in hell .

Push and lift , come up into Excel this time will come all the way down to the ground .

I'm gonna give you a couple of different options here .

Yeah .

So you can stay right here .

And this is amazing option .

Send the left leg back and come on to the toes , pull the belly to the spine .

Another option , lift the leg .

So if you don't pull the belly to the spine first and engage the core , you may fall right over and that's totally fine to lose your balance to find it .

You can come right back in one more .

Inhale and exhale .

Plant the knee down , press down to the left hand .

We open all the way back up .

Now , listen up here , we're already open .

We're already twisted to the right , send the hips back just slightly and then we're gonna lift the torso up as if somebody's pulling you up with the right fingers .

But we stay twisted .

Right hand comes to the right tip , left hand comes up , send the hips forward as you slightly lean back .

So it's just a little bit of a camel pose , half camel , one more , inhale and exhale , plant the hands , wiggle it out and table top cat cow or some swirls and will switch sides .

So again , just opening up the spine in different ways .

They say that your biological age is not near as important as the age of the health of your spine .

All right .

So left arm pulls back , gaze follows the thumb .

Take a moment here , leaning back one more big inhale and exhale .

We dip below reach as far as you can and then inhale , press the ground away , open all the way back up .

Exhale , come down , inhale , press in and exhale .

Come down .

We will stay down here .

So you're welcome to stay right here .

Maybe the right leg extends back and if you want to go even farther , then engage the belly and then lift the right leg up .

Both shoulders are coming away from the ears .

One more inhale and exhale .

The right knee comes down , press the ground away with the right hand .

We're gonna open all the way back up .

Gaze follows , we'll do this half camel .

So sink the hips back just slightly .

And then as if you're being lifted up by the left arm , come all the way up .

Left hand comes to the hip .

Little bit of a camel here , lean back just slightly and one more inhale and exhale tabletop .

I'm planting the hands back down , tuck the toes .

We're gonna come to downward dog , but we won't stay here long .

But we just wanna get this full body yummy stretch .

So press the hips up and back and then take the hands .

I've been loving this cat paw here .

So pick up the feet , pick up the hands and place them down .

Mhm Big inhales , exhales and then step the feet up about a foot .

Right hand comes to the ankle , you begin to pull yourself underneath the left armpit and we'll move with breath a little bit here .

So , inhale , give a little space and then exhale , see if you could pull yourself through eating , eating my necklace here .

Inhale and then exhale once more in and out .

Right hand comes down with switch sides , left hand to the right ankle or calf .

And same thing here move with breath a little bit .

So it's not a lot of movement , but we let the breath wave through the body and that's how we move .

We move with the breath and plant the left hand down .

Let's come down to the knees , sitting back onto the heels , roll the shoulders back in the neck .

A roll here and we'll take one more pose , gate pose , right hand comes down , left leg comes out sole of the foot plants .

So we're not on the inside , but the whole sole of the foot plants right hip over right knee , left arm is out , roll the left shoulder back , we're gonna come all the way up .

So engage the belly one good way to engage the belly .

If you can think about your pubic bone , if you're gonna curl it up towards your belly button , this kind of will engage this low belly area .

So engage right there and then lift up up , up , use that spot , left hand can slide down and we'll get a side body stretch on the right side fingertips are alive , roll the shoulders away from the ears , one more big inhale and exhale , spiral the heart down .

So we're gonna curl down , plant the hands , bring the leg back in , said hips to heels , make a little wiggle and we'll switch sides .

I'm very pro wiggle .

So we need time .

Left hand comes down , right leg comes out to the side , plant the whole foot down , right arm reach is up .

So tendency is to kind of crowd here .

We wanna open curl the pubic bone towards the belly button to engage the low core and then inhale , use that strength to come up .

Right hand is going to slide down the leg .

Left arm reaches still hear shoulders away from the ears , roll them back , one will inhale , I'll curl the heart down , the hands can plant and we come back to the needs , close your eyes down , come back to that breath , moving through the body , maybe hands to knees , maybe hands to the thighs and with the eyes closed .

So cat and cow in the back here , just a little bit more movement through the spine .

Maybe you find a little bit more of that rolling motion .

So it's a little bit more of a wave or maybe you find a different way to move , not over thinking it just letting the body breathe and move .

That's all we're doing here breathing and moving a couple more rounds of breath .

Maybe some spirals and slowly we come to stillness , take the hands to heart center .

Thank yourself for showing up for you today and setting the stage for your day with a little focused attention .

A little focused love for your mind and your body and your heart .

Thumbs to the third eye .

Let's bow down in gratitude for this practice .

Hm .

What medicine Namaste ?

Mm Thank you all so much for joining me .

Be sure to like this video and come back to it .

Let me know what you think in the comments .

It's been a while since I've been here .

So I've changed a lot .

I have a new tattoo .

I cut my dreads off .

All these things have changed .

So yeah , if you have any comments or anything like that , uh let me know , would love to catch up and you can also catch more about me at Cool Chance yoga dot com on my website and I will see you next time on your mat .

Thank you .