10 Minute Yoga Full Body Stretch (Restorative Yoga for Beginners)

Welcome .

This is a restorative yoga , full body stretch for beginners .

Let's come to see it any way you feel comfortable either on your knees or crossed like it will begin to soften the shoulders on your axles .

No tension here in the neck , go ahead and make fists and begin to circulate the wrists .

So just feeling the clicks and ticks here , nice , gentle movements , opposite direction release , begin circulating the neck once again , nice gentle movement .

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Back to center .

Coming to your table , top wrists under shoulders , knees under hips begin dropping the belly on an inhale .

Gazing up for cows , exhale , rounding through the spine for cat , continue sinking breath with this movement going at your own pace .

Take your time , acknowledging any sensations through the spine , the lower back and throughout the chest and abdomen , continue your cat cows or get a little deeper into the lower back and hips by rounding through the spine and begin sending the hips towards the heels hover for a moment and then inhale , coming back up to your table , once again , very gentle movement .

Wherever you are coming back to your table top position , we'll go ahead and straighten the left leg , pressing into the left heel .

Just a nice little calf stretch here .

Almost like you're pressing the heel into a wall .

Release .

Begin to straighten the right leg .

Once again , pressing into the right heel release , begin finding some organic movement here .

It's just moving however way the body feels .

So just you and your mat moving like nobody's watching .

Finding some stillness coming back to center .

Inhaling the right hand all the way up .

Gentle twist , go ahead and thread the right hand under the left arm .

Left hand reaches towards the top corner of the mat .

Inhale to release .

Left hand reaches all the way up , gentle twist , exhaling , threading the left hand under the right arm , right hand reaches up towards the top corner of the mat .

Release , walking the hands as far forward as you begin to drop the chest , dropping the chest as low as you can comfortably .

No pressure here to go into the full posture opening and shining the heart towards the mat .

Let the head be heavy here .

No tension in the neck .

Gently slowly begin to transition to your belly and forearms .

For your baby cobra pose , continued shining the heart forward , opening the chest , drawing the shoulders back , nice , deep inhales , breathing into the chest .

If this is a bit intense today , simply rest your forehead on your arms .

You are exactly where you need to be today .

So no pressure in any of these postures really honor and listen to the body , plant the palms on an exhale , sending the hips back for a child's pose .

Hands reaching forward , forehead rests on the mat or a pillow or a block for extra support here , drying the breath into the belly , expanding the lower back with each inhale on your exhale .

Sigh out any tension within the shoulders and upper back , no attention in the fingers , no clenching in the toes .

When you're ready on the exhale , begin to walk the hands towards the left side of the mat , softening the right shoulder .

Just notice if there's any lifting here , just be heavy here on an in hill walking the hands back to center Ax Hale , take the hands towards the right gentle side stretch , softening that left shoulder with your ahas .

It's really sighing out any tension here in the upper body in the upper back , the neck in healing back to center , begin to slowly release coming all the way up .

Take your time , resting the hands on your thighs .

Take a moment here and when you're ready , inhale hands coming up overhead , exhale heart center .

Thank you for joining .

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