Good morning,
Welcome to this quick stand-up yoga.
In just 10 minutes,
We're going to build strength,
Work on mobility,
And wake up the body.
So let's get started.
Bring your feet together and we start with stretching our shoulders.
So clasp your hands behind your back.
And try to lift them up.
Slightly tuck your tailbone.
And have a nice strong straight posture.
Take a nice inhale.
As you exhale,
Relax your shoulders down.
Inhale.
And exhale relax your arms and clasp your hands And let's do just a few.
.
.
Rolls here from side to side,
Swaying your arms.
Swing your whole body.
So bring your feet to hip distance and this time we're going to Bring the arms up.
Move up,
Stretch your hands up but release your shoulders down.
Inhale here.
And exhale.
This time clasp your hands behind your head.
And try to make a gentle backbend,
Engaging your glutes and engaging your thighs.
Look up.
And then start rolling the dough.
Forward.
Rounding your back,
So bring your elbows together and start bringing the elbows down,
Slightly bending the knees,
Slowly moving your elbows toward your knees.
Breathe slowly,
Do the movement nice and smoothly.
And then touch your knees with your elbows.
You can vary how much you bend the knees.
Tuck your chin to your chest.
Release your neck.
Allow your head to drop.
And slowly we're going to keep the knees bent but raise the torso up and then stretch up.
Nice.
And now engage the glutes and one more time.
Nice back bend.
And return back to center.
Beautiful!
We are moving next.
Set your feet.
Part to a straddle and stretch your hands to the sides.
Here we're going to do a side bend,
So step your left hand foot to the right foot.
And bring your hands together and slightly bend to your right.
Tuck your tailbone,
Having your lower back nice and straight.
Take one more inhale here.
And return back to straddle.
With the arms.
Stretching to the sides.
Inhale here.
And on the exhale step your right foot toward the left foot.
And bring your hands to the left.
Notice the right side body stretch.
Breathe here.
One more inhale.
And return back to center,
Your arms to the sides.
Great.
And now we're going to.
.
.
Set the feet a bit to the sides.
And we are going to bend the arms and then bend the knees.
Here one more time tuck your tailbone.
Making sure that your lower back stays nice and flat.
Bring your shoulder blades together,
Open your shoulders high and stretch through the crown.
Breathe here.
That might be challenging.
I hope you already feel the heat building up.
One more inhale.
And exhale,
Release.
Shake your arms,
Shake your legs if you like to.
And then we're returning back into a straddle and this time we're going to bring the arms up.
And one more time engage the thighs,
Engage the glutes,
Really strong lower body and we're going to do a sort of trikonasana but having the arms above the head.
So we start bending to the right keeping your core engaged,
Keeping your lower body really strong and stable.
And you can also tilt your palace if you like to.
Stay here and raise back up.
And now we're going to do a little twist.
So we're doing the same.
Tilting to the right.
And then we're rotating the torso toward the ground,
Closing the hips.
Elongate your spine here,
Stretch through the crown,
But pull your shoulder blades back to your pelvis.
In hell here.
And then we're going to untwist.
And raise back up.
Feel how your core is engaged as you do so.
Beautiful!
And we're going to do.
.
.
The last time and we are going to transition into Warrior 1 from here.
Do the same movement bending to your right and then rotate your torso down.
And bend your right knee here.
And you also can lift your left heel up,
Coming into variation of the warrior one.
Stay here.
Weight is more on your right foot right now.
Stretch here.
Maybe your arms are tired,
Mine are tired.
But we stay here strong.
Beautiful.
And now we're going to balance on the right foot,
Bringing the left knee toward the chest.
And we're going to do this three times.
So let's do.
The first one.
Bring your knee up and you may also relax your hands and grasp your knee if you want to.
And then we're returning back into Warrior 1.
Inhale,
Return back to the warrior one.
And return the knee back to chest.
From here bring your palms to your heart center and we are going to do warrior three,
Vrabhadrasana three.
So start leaning forward and extending your left leg back.
Bringing your torso and the leg parallel to the ground.
You can.
Straighten your knee,
You can straighten your right knee if it feels good but you can also keep it bent.
Inhale.
Beautiful.
And from here we are standing back into Warrior One.
Great.
And we're returning to the center.
Relax your hands down for now.
Let's take a nice inhale.
And exhale through the mouth,
Releasing tension,
Relaxing your shoulders down.
Great!
Guess what?
We have other side now.
So we're going to bring the arms back up and get ready for the left side.
So we're going to tilt to the left now.
Remember to keep your lower body strong and stable.
Take a nice inhale.
And on the exhale start bending to your left.
And you can also tilt your pelvis slightly if it feels better this way.
And return back up.
And we're going to do the same and then add a twist.
So,
Inhale you are here,
Exhale lower to the left.
And then rotate your pelvis to the left.
Elongate the spine here,
Nice straight back.
And then turning back right and then rising back up.
Oof,
How you feel?
I'm sure you're doing great.
So we have the last one and then we're transitioning into Warrior 1.
Inhale here.
And exhale,
Tilt to your left and then rotate down.
And then bend your left knee.
And bring your right heel up,
Coming into Warrior 1 variation.
Pull your shoulder blades down.
And now we are going to bring the right knee toward the chest.
So balance here on your left foot and start raising up.
And hugging your knee.
And then we're returning back into Warrior 1 and repeat it two more times.
Inhale as you stand on the warrior and exhale bring the knee up and stay here.
And from here,
We're moving into Warrior 3.
So bring the palms in front of your chest.
If you want extra challenge,
You can have your hands and arms overhead.
And start tilting forward.
Extending the right foot back.
Right leg back.
Have your chest open,
Pull your shoulder blades together toward each other.
Stay here and push your right foot.
You can choose to flex it or point.
Whatever feels good for you today.
And then lower that right foot down.
Great.
Order one.
And return back to center.
If you want,
Shake your legs.
Shake your arms.
The hard part is done.
I hope you already feel energized.
And we return back into a straddle.
And we're going to fold forward in prasarita adottanasana here.
So keeping your legs straight.
Engaged,
Allow your upper body to rest and release.
And then allow your head to drop,
Relax your neck.
Relax your upper body.
And then helping yourself with your hands.
Bend your left knee and come into skandhasana.
Having the right leg extended.
You may want to keep your hands grounded or you may want to bring them to a prayer in front of your chest.
Great,
And now help yourself back into.
.
.
Forward fold.
And then we're going to repeat the same on the right side.
So bend your right knee.
And you may want to flex your left foot.
Maybe you hold the floor with your hands,
Maybe you bring them to prayer in front of your chest.
Great.
Help yourself back into Prasarita Padottanasana.
And lift your torso,
Look forward.
Elongate your spine,
Relax your shoulders.
And then release down.
Feel free to grab a hold of opposite elbows here.
And fully release your back.
Fully release your neck.
Allow your head to drop and allow the gravity to do its work.
Take a nice inhale.
So relax a little bit more And then slightly bend your knees and start raising back up.
That's it!
I hope you liked it and let's just finish.
Standing here,
Bringing one hand on the chest,
Another on your belly.
Notice your heartbeat.
And allow your breath.
To recover.
I thank you for practicing with me today.
Have a beautiful day!
And I see you around.
