Welcome to your morning stretch.
Let's start in mountain pose and take a moment here to feel grounded.
Pressing into all four corners of your feet,
Eyes are softly closed.
Take a moment here to set an intention for how you would like your day to go.
Inhale that intention.
Inhale as you send that intention out into the world.
Let's take an inhale as you sweep your arms over your head,
Bringing your palms together.
Lean over to the right side with an exhale.
Take an inhale,
Come back to center as you lengthen.
Exhale,
Lean back over to your right.
Drop your right arm down if that feels good for you.
This will help to deepen the stretch on your left side.
Inhale,
Bring your palms together,
Come back to center.
Exhale over to the left side.
Inhale back to center.
Inhale back over to the left,
Dropping your left arm down.
Feel the stretch deepen in your right side.
Inhale bringing your palms back together and back to center.
Exhale hands come to heart center in prayer.
Inhale arms up.
Inhale swan dive down.
Inhale to a flat back.
Exhale into ragdoll.
Grabbing onto either elbow if that feels comfortable for you.
Swing side to side,
Nodding your head yes and no.
Belly is relaxed,
Resting on your thighs,
Releasing any tension in your back.
You can also have your knees slightly bent here.
This is a passive pose.
Release your hands,
Placing them underneath your feet.
Inhale to a flat back as much as you can,
Feeling the stretch in the back of your legs.
Inhale back down.
Inhale flat back,
Lengthening your spine.
Exhale back down.
One more time,
Inhale and exhale.
Remove your hands from your feet and walk your hands forward as you come into a high plank.
Take a breath here.
Inhale.
Exhale lower down onto your mat.
Inhale cobra or upward facing dog.
Exhale downward facing dog.
Take a few breaths here to walk out your dog.
Release your knees onto the mat,
Coming into a table top.
Inhale looking up to the sky,
Dropping your belly,
Cow pose.
Inhale curve your spine,
Drop your head,
Cat pose.
Do a few rounds of cat cow and do what feels good for your body this morning.
Come back into a child's pose,
Bringing your knees hip width apart and walking your hands forward.
Lift your elbows off the mat to make it an active child's pose.
Take a breath here.
On your next inhale,
Come back to a table top.
Exhale downward facing dog.
Feel free to take a few breaths here,
Walking out your dog,
Lifting one heel at a time off the mat.
Walk your feet towards your hands,
Forward fold.
Inhale flat back,
Exhale fold.
Inhale sweep your arms up,
Exhale bring your hands to heart center.
Place the palms of your hands on your heart.
Feel your heart beating in your chest.
Any time throughout your day if things start to get busy or hectic and you need a moment of calm,
Place your hands on your heart,
Close your eyes and focus on your breath.
Repeat this affirmation either out loud or in your mind.
May I be at peace with what comes today and every day.
Thank you so much for joining me this morning for this quick yoga stretch.
Have a beautiful day.
Namaste.
