Welcome to this five minute morning stretch.
You can do this straight out of bed.
In fact,
Let's start in a standing position,
Feet at a comfortable distance and just take a moment to start swaying side to side on your feet.
Lift your toes and feel all four corners of your feet.
Just taking a moment to massage the soles.
Breathe in.
And breathe out,
Maybe make this sways a little bit more generous.
Breathe in.
And breathe out,
Come back through center.
Now as you inhale,
Come up onto the balls of your feet,
And as you exhale,
Release your heels and lift your toes.
One more inhale to lift up,
Balance on your feet.
And as you exhale,
Release your heels and rise and lift the toes.
Nice.
Then release.
Balance on one foot.
Feel free to hold yourself on a furniture or wall.
Lift one foot and start to circle the ankle around in one direction.
And then also in the opposite direction.
Lovely.
Then shake it off and we'll do the same on the other side.
So balance on the other foot,
Lift the opposite and start to circle it around in one direction.
And also in the opposite direction.
Nice,
Just to get some blood flowing in our joints,
A little movement in.
Then come back to a standing position.
Place your hands on your hips and start to circle your hips around in one direction.
Breathe in.
And then also in the opposite direction.
Breathe in.
And as you breathe out,
Come back through center.
Now your hands,
Let's go,
Let's move up towards the top of our head.
So start to circle your hands in one direction.
Try to keep this movement just in the rest for now.
And then also in the opposite direction.
Take a breath in.
And a breath.
Now start to bring the movement a little bit more into the forearms and the elbows.
Breathe in.
And as you breathe,
I'll reverse the circles.
Breathe in.
And as you exhale,
Let go of the movement.
As you inhale,
Open your hands nice and wide.
As you exhale,
Close your hands.
One more inhale,
Open your hands,
Spread the fingers nice and apart.
And as you exhale,
Close them away.
Shake them off.
And let's go and circle the shoulders.
Loads of circular motions for this morning.
And then circle them in the opposite direction.
Lovely.
Let's take this movement a little bit wider.
So as you inhale,
Circle your arms.
And as you exhale,
Forward and round.
One more,
Inhale,
Circle your arms back,
Open the chest.
Exhale forward and around and we'll go in the opposite direction so as you inhale circle your arms back Over and around.
One more.
Nice.
Then from here,
As you inhale,
Lift up through the crown of your head.
As you exhale,
Bring the chin towards the chest.
Inhale,
Left ear to left shoulder.
Exhale,
Chin to chest.
The opposite side inhale right here to right shoulder.
And exhale,
Chin to chest.
They just do this a couple more times.
Side to side and feel free to drop your head back and complete the circles with your neck making sure to do both sides but also feel free to take this easy if that's what your body wants this morning.
Then return your head back through center.
As you inhale,
Lift up your arms.
Grab your right wrist with your left hand.
And as you exhale,
Side bend towards the left.
Take a moment to breathe in here.
And breathe out here.
As you inhale,
Lift up through center,
Switch your grip.
And as you exhale,
Side bend towards the right.
Breath in.
Breath.
Inhale,
Come back through center.
As you exhale,
Release your arms by your sides.
Now as you inhale,
Lift up through the crown of your head.
As you exhale,
Bring the chin towards the chest,
Round the spine,
Bend your knees and super slowly roll down towards a forward fold.
Keep your knees bent.
Now as you inhale stay here,
As you exhale start to roll back up to a standing position.
Inhale,
Roll the shoulders back.
Exhale,
Stay.
Let's do that one more time.
Inhale to rise.
Exhale chin to chest round the spine vertebra by vertebra go down towards a forward Inhale to stay.
Exhale to bend the knees around the spine.
Come back up to a standing position.
Roll the shoulders back.
Release the arms by your side.
And then from this standing position,
Take a moment to close your eyes if you feel comfortable doing so.
Find your breath.
Notice the rise and fall of the breath in your body.
And notice how your body feels right now.
Notice how even a very short practice goes a really long way of making you feel more grounded,
More focused.
Take a deep breath in.
In a soft breath,
I'll throw them out.
Open up your eyes.
Thank you so much for practicing with me this morning.
See you next time.
