Full Body Release: Morning Stretch Flow

Move through a full body morning stretch designed to release tension from head to toe. This gentle flow combines mindful movement and breath to loosen the spine, hips, and shoulders, leaving you feeling grounded, spacious, and ready for the day ahead. A complete way to start your morning with ease.

Transcript

Full body release. Stretching in bed series number four. Good morning. Welcome to your morning stretch. A time for you to connect to your breath, Open your body, And release your mind. Feel free to engage in this practice with your eyes open or closed. Inhaling and exhaling through your nose, Taking in fresh oxygen and letting go what doesn't serve the day. Remove your covers as well as any pillows behind you. Let's get started. Lay flat on your back, Leaving room to stretch your arms behind you. Bring your legs out long and your arms overhead for a full body stretch. Inhale, Your first long deep breath of the day. Reaching both legs, Pointing your toes, Stretching both arms, Spreading all your fingers. And exhale. Release out old energy from last night. Excellent. Again, Inhale, Full body stretch, Lengthening your muscles, Elongating your body. And exhale, Release. One more time, Inhale, Full body stretch, Stretch, Stretch. And exhale release. Moving into one side at a time. Inhale, Stretch one arm and leg long. Exhale release. Inhale, Stretch your other arm and leg long. Exhale, Release. Continue switching from side to side, Like you're climbing a ladder. Inhale, Stretch one side. Exhale, Release. Inhale, Stretch the opposite side. Exhale, Release. One more time each side. Inhale and stretch. Exhale, Release. Inhale and stretch. Exhale, Release. Now inhale, Full body stretch, Both legs and arms long, Point all your toes, Spread all your fingers, Stretch, Stretch, Stretch, Stretch, Stretch. And exhale, Let everything go. Beautiful. Gently bring your knees into your chest. And begin to rock side to side. Massaging your lower back on the bed. Inhale to center, Exhale both knees to one side. Bring your gaze to the opposite side. Inhale your knees back to center. And exhale, Move your knees and your gaze to the opposite side. Continuing slowly back and forth with your breath, Inhaling and exhaling. And exhale. Inhaling. . . And exhale. One more time, Switching sides. And back to center. Plant your feet on the bed with your knees up. And cross your left ankle over your right knee and pause. Begin to bring your knees towards your chest, Floating your foot off the bed. Spread your left hand through the space between your thighs as your hands meet on your shin or behind the thigh of your hanging leg. Keeping your back on the bed, Gently guide your knees closer to your chest. Inhale. And exhale. Feeling the stretch in your hips, Inhale And exhale. In hell and exhale. Inhale as you release your legs down. Exhale as you uncross your ankle and plant both feet back. Slowly begin to move both knees side to side, Like a windshield wiper. Come back to center. Cross your right ankle over your left knee. Bring your knees towards your chest, Floating your foot off your bed as you begin to thread your right hand between your thighs. Meeting both hands on your shin or behind your thigh. And gently start to guide your knees closer to your chest and breathe. Inhale. And exhale. Inhale. And exhale. Beautiful. Inhale, Release your foot down. Exhale and cross your ankle. And again, Windshield wiper your legs side to side. Wonderful. Let your knees fall to one side, Rolling your body onto the side and using your hands to push yourself up into a comfortable cross-legged sitting position. Feel free to offer yourself support with pillows behind you or sit against your headboard or wall. Let your hands rest on your knees as you begin to paint circles with your chin. Inhale your chin up with your nose towards the sky and exhale down and around to either side, Painting your circles. Inhaling up. Exhaling down. Let your head be heavy. Inhaling up. Exhaling down. Inhale back to center and exhale release. Now in the opposite direction. Inhale your chin up, Nose to the sky, And exhale down and around. Inhaling up. And exhaling down. Inhale back to center and exhale release. Inhale, Turn your head to one side, Looking over your shoulder. And exhale back to center. Inhale, Turning your head, Looking over the opposite shoulder. And exhale back to center. Wonderful. Keep your hands on your knees. Inhale, Lengthen your spine, Sit taller. Exhale, Keeping this lunge. Inhale, Open your heart, Sending it forward as your shoulder blades meet, Arching your back. Exhale, Round through your back, Sending your belly button to your spine and tuck your chin to your chest. Inhale forward and open. Exhale back in round. Inhale, Open and shine. And exhale, Round through. Continue using your breath in this rocking motion, Shining your heart on your inhales and rounding your back on your exhales. Inhale. Exhale. . . Inhale Last one, Breathe in, Hold here and stretch, Stretch, Stretch open your mouth and breathe out round your back and stretch, Stretch, Stretch. Letting go. Inhale, Back to centre. Exhale, Release. Inhale, Lengthen your spine. Exhale, Lean forward over your legs, Sending your forehead towards the bed and your arms out long. Breathe here. Inhale. And exhale. Inhale and exhale. Inhale back up to centre and exhale release. Now you're going to get out of bed. Choose which side works best for you. Begin to move yourself towards this side of the bed and bring your closest leg off the bed and plant that foot on the floor. Take a breath in and exhale it out. Bring your opposite foot down on the floor, Both feet are planted, You're doing great. Sit and breathe here, Feeling the stability of the ground beneath your feet, Feeling both feet flat on the floor. Inhale. And exit. Inhale, Move your arms up overhead, Grab one wrist with the opposite hand, And exhale, Leaning your body to the side of the holding hand. Feel the stretch in your side body and shoulder. Inhale. And exhale. Inhale, Back to center. Exhale, Release the breath. Inhale, Switching sides, Grabbing the opposite wrist. And exhale as you gently lean to the side of the holding hand. Stretching your side body and shoulder. Inhale. And exhale. Inhale back to center and exhale as you twist to the first side, Letting your opposite hand land on your knee and looking over your back shoulder. Inhale back to center and exhale twist to the other side, Letting your opposite hand fall on your knee and looking over your back shoulder. Inhale back to center and exhale your hands by your side. Breathing here and preparing to rise to a standing position. Inhale as you stand up, Using your hands to push yourself up. And exhale, Release the breath. Inhale, Lift your arms overhead. Come up onto your toes. Stretch the full body. Stretch, Stretch, Stretch. And exhale, Release everything down. One more time, Inhale your arms up, Come up onto your toes, Stretch full body, And exhale, Release. Great job. This awakened and alive feeling is available to you anytime you wish to come back and stretch with me. I look forward to breathing with you again soon.