Good morning guys and welcome to this gentle seated stretch.
Hopefully this seated sequence will help you move that energy a little bit more,
Help you open your body and just feel more energized for the day.
Let's start.
So we're going to start with cross-legged position.
You can sit on the block as well if you want to and we're going to go straight into some nice shoulder rolls.
So inhale fully and then exhale as the shoulders go down,
Adding that breath,
Connecting with your breath through this movement.
Inhale as you open and exhale.
You can close your eyes for this.
Just really start feeling your shoulders,
Your upper body connecting with your body here as well.
Saying hello,
Good morning.
Just two more like that.
And slowly release.
And now start feeling the whole head and the neck.
So nice and big circles.
On the exhale we round the back on the inhale we open So connecting this movement with your breath as well.
Rolling your head and feeling those neck muscles as well and then the other side start moving to the other side all around Really taking that space.
And releasing that stiffness that we might feel in the neck after waking up.
Okay,
Coming back to center,
Maybe a little shake of the head,
Lengthening the spine,
Inhale,
Let's stretch the arms up,
Up,
Up.
And then exhale,
Left arm goes all the way to the right.
Inhale stay here.
Exhale lengthen.
And while that happens we're going to stretch the left leg as well.
Okay so nice and long stretch pointing your left toes reaching through the left side of your body And from here we're going to go to the other side.
So no stretching towards that straight leg.
All penning and lengthening.
Inhale center now placing that hand down and maybe we can lift the hips off the mat as well off the floor so now lifting the hips pushing forward open exhale we go lower We open to the side.
Last of this movement,
3 more times,
Really nice for the whole.
Side of your body inhale we open And then we go through.
And three.
Pressing down,
Inhale,
Lengthen.
Exhale lower.
Bye.
And stretch to the other side and one more like that,
Noticing that space that you are already creating.
And just pause here on the last time.
Really stretching towards that straight leg.
Inhale grounding your right hand and then twisting behind the right shoulder Inhale,
We stay here.
And exhale just the upper body twist Come to the center and now hands behind you,
Grounding this right foot,
Left leg is straight.
Inhale,
We start pressing open,
Open,
Pointing your left toes.
Exhale,
Lower down.
One more time like this.
Inhale,
We open and we press.
Exhale we go down.
Okay let's change straight to the other side.
Inhale almost all the way up.
Exhale and stretch towards the left.
Now keeping your left knee bent and right leg extends.
Open,
Lengthen through that side body.
Inhale,
We lift.
Exhale,
Towards that straight leg we open and reach.
And then pressing that left hand down,
Start lifting the hips.
So hips go forward,
Grounding that right foot.
Open and reach.
Coming back down.
Stretch to your straight right leg.
Lower the left.
Openery.
Beautiful,
Let's do three more.
Moving with the flow,
Starting to engage that.
Flow of the energy.
In your whole body Remember,
You don't have to do it very fast.
In their own pie As long as you are aware,
As long as you are connecting to the breath.
Then last time as you stretch your left arm here just remembering not to close the shoulders we want to keep that shoulder open we left Lengthen,
Relax your head.
Pause here.
And then slowly lift up,
Left hand behind you,
Twisting behind your left shoulder.
Open through that side body.
Come to the center grounding the hands behind pressing your left foot down inhale again we fully lift the hips now we squeeze the glutes we open Exhale,
Go down,
Chin to chest.
One more inhale,
Lengthen and reach.
Exhale lower.
Take a moment just to bring your feet.
Round it and round your back.
Forehead towards your knee.
And inhale,
We lift up.
Okay,
We're going to start with some seated cat and cows.
So inhale,
As we arch the back,
We squeeze elbows to the back.
On the axial we round the back belly button in and extend your arms.
And again,
Following your breath.
With this movement.
Feeling your lower back,
Middle and the upper back.
And just moving energy alongside there.
Just two more like that.
Then we come back to center.
We lengthen.
Feet are grounded down.
Right hand to your left knee.
We open through the left shoulder.
Left hand behind you.
We open through that twist.
Inhale,
Lengthen your weight in the center.
Exhale,
Twist.
Inhale go all the way up exhale right hand behind you left hand to your outer knee and again twist Nice and deep twist for your spine.
Inhale here.
Exit twist.
Coming to the center,
Roll your shoulders back.
And again,
Support your hands and just stretch the legs.
Really feel your legs here,
Your feet,
Your ankles,
Your toes.
Maybe tap them down a few times to activate that energy.
We're just going to move through to sit onto your heels.
If that doesn't feel comfortable on your heels you can bring a little pillow here in between okay again nice and long spine open through your front body Bringing your hands to your lower back.
Fingers pointing down and then elbows to the back.
Inhale,
Open the chest.
Slight arch of the back,
Open yourself to that beautiful,
Peaceful energy for today.
Exhale,
We round chin to chest.
Slide your hands through.
And let's land into child's pose.
Forehead down.
Arms extended.
You can keep your knees together or keeping them wide open.
Stay here for a few moments of total stillness or you are also invited to move your hips a little bit if you want to.
Really grounding yourself here for today.
Reminding yourself that you are always supported.
You can be always grounded,
Rooted in awareness.
That you are present here and now.
And slowly slowly lifting your gaze lifting your head and then all the way up Landing just how we started,
Either onto your heels or your sit bones.
Just taking a little moment here of gratitude.
Noticing how these only few minutes of movement made you feel in your body.
If any movement comes up now,
Feel free to do so.
Feel free to stand up and shake a little bit,
Shake and bounce.
And let's finish off together with one deep breath.
Inhale,
Stretching,
Arms all the way up.
Exhale down to heart.
Namaste.
Thank you so much for joining me for this practice.
I hope you enjoyed.
And wishing you a beautiful,
Beautiful day full of peace and blessing.
