9-Minute Gentle Yoga For Low-Energy Days

When You’re Running on Empty: This is a gentle nine-minute yoga practice for when you’re tired but want to move a little. Give yourself room to stretch, breathe, and reconnect with your body—without needing to push. Make the movements your own and pause whenever you need. Have a yoga mat nearby, with a blanket or blocks if you’d like extra support.

Transcript

Welcome. Here's a super short practice to bring a little bit of movement from the body, Transition perhaps from a tough day. Go ahead and start lying down, Arms by the sides, Legs long. Make sure that you have enough room to take the arms up and over the head. And first, Just let the feet flop out to the side. Let the whole body relax. Turn the palms up to the sky. Let go of any holding. You can gently rock the head side to side. Very slowly. And then head back to center. Arms down by the sides, Palms long. On your inhale, Take a full body stretch. Stretching the toes in one direction, Fingertips in the opposite direction. Big breath in. Exhale, Draw the knees into the chest, Give yourself a hug. Inhale, Flex the feet, Take the feet up to the sky, Interlace the fingers, Take the arms over the head. Stretch the backs of the legs. Now knees to chest. Inhale, Big toes together, Knees apart for butterfly. The knees are lifted, Hands onto the shins or the ankles. On your next exhale, Knees to chest. Inhale, Knees drop to the right, Look to the left. For a twist. And then float the knees over to the left, Look to the right. Back to center, Right knee in, Left leg long. Squeeze that knee in. Ground the left thigh down towards the earth. And then switch. And now end the sequence with the legs long and the arms down by the sides. Two more rounds, A little bit faster. Inhale, Full body stretch. Exhale knees to chest. Inhale, Feet to the sky, Arms over the head. Mr Chast. Butterfly Back to center. Twist to the right. Twist to the left. Back to center, Right knee in, Left leg long. And change. And now legs long, Arms down by the sides. Once more, Inhale full body stretch. We are part. Feet to the sky. Back to center. Butterfly. Center. Twist. Twist. One knee in, Other leg long. Change. And the sequence, Legs long, Arms down by the sides. Now you could either bend the knees and roll to your side and come up, Or draw the knees in towards the chest, Hands back behind, And rock yourself up to a seated position. You're going to make your way towards the back of the mat. Into child's pose. Arms back behind. Hips to the heels. Don't worry if the hips stick up. Let the front of the shoulders just relax towards the earth so you get this openness in the upper back. On your inhale, Rise up onto the shins, Arms reach, Look up. Exhale. All fours. Inhale, Arch the spine, Look up. Tailbone lifts. Exhale, Round the back, Drop the head, Chin to chest. Inhale, Tuck the toes under, Lift the hips up and back for a soft, Easy down dog. Legs working towards straight. And then touch the knees down, Untuck the toes, Come back to child's pose. Again inhale rise up look up exhale all fours. Inhale, Arch. Exhale. Tuck and round. Down Dog! Child Spells. Once more. And back to child's pose. And then inhale, Lift the head, Lift the heart, Come to a cross-leg position. And circle the heart to the right. To the left, To the back, To the front. Change direction when you're ready. And then come to a place of stillness. Close the eyes. Open your eyes with gratitude, Hands to the heart. Thank you for practicing.