10 Mins Easy Full Body Yoga For Beginners , Plus Size & Seniors _ Daily Gentle Yoga Routine

Uh roll your chin to your chest and come to neutral , place your fingertips on your shoulders , holding onto your shoulders and let's roll out our shoulders doesn't matter which direction you go .

We'll do both sides , draw circles with your elbows , rolling out the shoulders and stretching the shoulders will help stimulate the lymph nodes that are located in the armpits and take it to the other side , drawing circles with the elbows , opposite direction .

Last one well done .

Now release your hands down .

Hold on to your knees .

Inhale , shrug your shoulders up like a Frankenstein all the way up to your ears .

And as you exhale , release with a sigh .

Ha good one more time .

Inhale , shrug your shoulders up and exhale , sigh it out in our next few poses .

We'll target the growing area .

That's another location .

Fold , you can soften the knees , feel your body hinging from the hips , relax your neck slightly , shift your weight forward towards the balls of your feet and feel free to grab hold of the opposite elbows for rag do post , take deep breaths .

You can sway your body from side to side and come back to the center , release your hands down .

We'll take yoga squat again , spread the feet wider than the hips squat down .

Remember your heels don't have to be touching the floor .

Keep your right hand on the floor as you inhale , reach your left arm up .

Exhale , hold , keep pressing your right elbow against the inside of your right knee and lower left hand down .

Switching sides , inhale , raise your right arm up .

Keep breathing as you breathe out , lower the right hand down and let's take a seat with your knees up , plan in the feet onto the floor .

Hold on to your knees , roll yourself down one vertebrate at a time .

Keep your chin on your chest .

Head comes on last walk your feet in with your heels , almost touching your bum .

Keep the feet and the knees in line with the hips head is in a sensor .

Start pressing down through your hands and feet so much so that your pelvis is lifting up towards the sky .

You can keep pressing down through your hands or you can insulate your hands under .

You begin to walk your shoulder blade a little bit closer towards each other .

Hold the hair and breathe and bridge bo it's important to keep the knees in line with the hips to protect the knees .

Take one final breath .

If your hands were interlaced , release your hands and slowly lower down one vertebra at a time , keep your left foot on the floor with your left knee up , place a right ankle on top of the left knee and scoot your hips a few inches to the right .

You can hold on to the right knee with your left hand and gently bring your knees to the left side and then place a right arm on the floor at shoulder height .

Keep both shoulders on the floor and look over your right side on your neck .

Inhale , bring your knees back to center , switching sides , base a right foot on the floor left ankle goes on top of the right knee , scoot your hips over to the left and gently as you exhale , let your knees fall to the right .

Now it's time to exercise the wrists .

You're going to close your fist like this .

Keep your arms straight , stretched , no bending elbows and you're going to rotate your wrist while keeping them touched to each other .

Make sure you're not doing this .

They should be touching each other while you rotate them .

That's where you're actually gonna feel the stretch and the relaxation .

This is one of my favorite poses to release stress .

It's very calming for the mind and soothing for the nervous system .

And as some of you might know , stress leads to a weakened immune system .

That's why I wanted to incorporate this pose and take one final breath in dispose .

Start bending the knees , placing your legs down on the floor for a final pose , corpse pose , let your feet fall open , bring your arms along the body with your palms facing up , head us in a sensor .

Feel free to close your eyes and take a few nice deep cleansing breaths in and out through the nose remain in corpse post .

I'll be adding a short breathing exercise to extend the exhale and to help detoxify our whole system .

We'll be inhaling for a kind of two .

Hold for a second , then exhale for a count of four .

Hold for a second and repeat .

Here we go .

Inhale one to hold .

Exhale 4321 .

Halt , inhale one two .

Hold , exhale 43 to on , keep going on your own .

And you can increase the inhale to a kind of three and exhale to a kind of six and make your last breathing cycle slowly finishing it up and then slowly wake up your body gently wiggle your toes , fingers stretch yourself out , yaw side , do whatever feels good and they roll over to your right side from there , push yourself up and come to a cross like a position to close our practice .

Breathe in and reach your arms up towards the sky .

We'll try and exhale when we go down , when we come up and he , but the other hand and exhale , when you're exhaling , make sure to hold in that position for minimum 3 to 5 counts .

And that is what is going to benefit you immensely .

Just like this .

You're actually gonna learn to use your body efficiently to continue with your daily chores and make the most of it .

That's exactly what the purpose of the human body is and what it should be .

Gather all the love and healing light into your whole being .

Exhale , join your hands together , draw your hands down in front of your heart and prayer position and take a moment to remember your intention and also feel gratitude for committing to your yoga practice and your health .

Thank you so much for joining me .

May the time on your mat .

Be a blessing to you .

Take your hand up , exhale when you go down and hold it to the count of five to reap the maximum benefits of any yogic exercise , do it very slowly and hold it when you exhale .

That's exactly when the magic happens in your body for the last exercise , we're gonna wiggle our toes and we're gonna make sure we have the blood circulation going right through from our head to our toes .

First , we are going to make circular motions , but both the toes joined just like we did with the wrists .

I can show it to you again just like this .

If you want , you can do it together or you can do it one by one .

Now we're gonna go anti clockwise slowly and trying to stretch as far as we can making wider circles with every rotation , keep your spine straight .

Now , take your toes back and forth with this .

We come to the end of our big yoga session .

I'm sure you're feeling completely invigorated and rejuvenated .

I hope you enjoyed watching this video .