Hi,
I'm Carrie Majorca,
And I'm really glad you're joining me for this super quick little gentle yoga break.
So let's get right to it.
Even when you don't have a lot of time or you can't get down onto the floor,
You can still practice yoga.
I want you to know that and to make it a part of your life.
So as you inhale,
Lift your shoulders up.
Exhale,
Roll them back and down.
See that a couple of times.
Okay,
Then bend the knees again.
Let your arms cross underneath you.
Inhale,
Reach up.
Stretch up really tall.
Exhale lower the right arm down Inhale,
Stretch up really tall.
Exhale,
Lower left arm down.
Inhale,
Reach up.
And this time as you exhale,
Standing cat and cow,
Open up your chest as you take your next breath in.
When you breathe out,
Give yourself a hug.
Curl in.
Do that a couple times,
Switching the cross of your arm each time you give yourself a hug.
Last time.
All right,
Then let your arms come all the way out.
All the way up,
Stretching tall.
And exhale,
Float the hands back down by the sides and take a moment to observe with just those couple little movements.
What do you feel?
Mini mindfulness moment,
Tune your attention inward to the experience of your own body right now.
Eyes closed.
Let them open.
Just one more little sequence and that's it.
Turn your toes out.
Bend your knees.
So you're getting into a little bit of external rotation for the hips with goddess pose.
Rotate your thighs out.
And then as you inhale,
Straighten the legs.
Lift your arms up.
As you exhale,
Let your arms come back down to the thighs.
Inhale,
Push the floor away,
Lifting up.
Exhale as you bend.
One more time.
And then this time,
Plant your hands onto the thighs.
Really let the weight be held more in the arms so you're feeling a little bouncy.
And then shrug your left shoulder forward and turn over the right shoulder.
Come back to center.
Straighten the legs to give the legs a break.
Observe.
And then bend the knees again.
Shrug the right shoulder forward.
Look over the left.
And then back to center.
Last thing here,
Turn your toes in.
Circle your arms out and up.
And as you exhale,
Fold down,
Hands coming down to the ground with your legs in a wide stance.
And just start to bend the right leg,
Letting the left hip drop.
And then straighten that one and bend the left leg.
Notice how this feels.
One more time to both sides.
And then keep your legs either very straight or you can let them bend as you start to just let a little forward fold happen.
Any way that feels good to you.
You can walk your arms forward so you're elongating.
You can walk your hands in line with your toes.
And if forward folding is not a good idea for you,
For your body,
Stay in this halfway lift for just another moment.
Now wherever you are,
Start to walk your hands back in under your shoulders.
Make your legs really strong and then put your hands to your hips as you hinge all the way upright.
Take a final little circle of your hips one way and then the other way.
And then heel toe your feet back in,
Standing.
For a final moment here,
Observe.
Take a slow breath in.
And a long breath out.
All right.
You did it.
You had a little time.
You made it.
And look how you feel.
I hope you'll join me again next time.
