Welcome to my yoga stretch.
This one is perfect for rest days or days where you just really need to be gentle with yourself,
But you still want to get some movement in your body.
So let's meet lying down flat on the floor.
As comfortable as possible.
Maybe let your arms just.
.
.
Relax away from your body and your feet away from each other and just take a nice long deep inhale and exhale.
Sink your body into the floor And become aware of your heartbeat and continue breathing naturally.
Reach your arms over your head and stretch out completely point your toes away from you Maybe take a nice long inhale.
And then relax with your exhale,
Leaving the arms back behind you.
Let's do this twice more.
Inhale,
Stretching.
And then exhale,
Release.
One more time inhale stretch out And then release.
Cool.
Now walk your feet over to the right and slide your fingertips over to the right,
Bringing your head with you.
And then grab your left wrist with your right arm and just stretch out on the left side.
You're in a banana shape position.
Come back to the center,
To the other side.
Toes to the left hand to the left head comes with you left hand grabs the right wrist and a slight little pull and stretch Come back to center.
Bring your knees into your chest.
Give yourself a gentle little hug,
Maybe.
Wiggle a little bit side to side.
Then rotate your ankles outwards or your toes outwards.
Let's say do what.
10 of those and then rotate inwards,
Toes inwards.
Extend your left leg away from you or you can keep the leg bent,
It's up to you.
And a gentle little hug with your right knee in towards your chest.
Maybe open the knee a little bit over to the side.
Bring it back to center.
Let your left palm rest on your left hip bone.
Right palm on the right knee and then rotate the hip outwards by drawing circles with your knee.
Let's do it.
Five in each direction.
So let's say that's three.
For.
And five swap direction Can you very gently invite your lower spine?
Towards the floor without any force.
I think I'm at about three.
Four,
And five We'll bring the left knee in,
We just swap sides,
Extend the right leg or bend that leg.
A little gentle hug with the knee in towards you.
Release and open to the side.
Right palm to the hip Come back to center and then draw circles afterwards.
One.
To Three.
Four.
And five.
Sub-direction one to.
.
.
Three Four.
And five.
Again,
Bring both the knees into your chest.
Sway a little bit side to side.
And extend the left leg This time left palm to the right knee.
Right palm out away from you and then twist by bringing the right knee towards the floor to the left.
And maybe look over your right shoulder.
Relax your belly.
Come back to the center.
Swap legs.
Left palm away from you right palm brings the left knee over towards the right and maybe look over your left shoulder.
Relax your belly.
Relax your shoulders.
Let gravity Deepen the twist.
Come back to center Last little hug.
And then let your knees fall over to the one side.
And help yourself up into a seated position.
Extending the legs out in front of you.
Flex the toes towards your face.
Lengthen up through the crown of the head Relax your shoulders away from the ears.
Here you can already feel that your core is Gently activate it Now,
Just walk your fingertips a little bit towards your toes and then stop where it feels like it's enough for today.
If you'd like to join me,
You can sway a little bit side to side.
If you want to relax your toes completely and just flop your upper body over your lower body,
That's also fine today.
Don't worry about.
.
.
Your posture Don't worry about LinkedIn anymore.
Slowly unroll up.
Bring the inside of the soles of the feet to touch.
And then interlace the fingers around the toes.
Lengthen up through the crown of the head.
And breathe,
Relaxing the knees.
Slowly release,
Bring the palms and the outside of the knees to help the knees up.
Come into a gentle cross-legged position.
Sitting up tall,
Relax your shoulders,
Close your eyes.
Take a nice long inhale.
And as you exhale,
Relax your shoulders.
Reopen the eyes.
Enjoy the rest of the day.
And I see you next time.
