10 min Gentle Morning Yoga for Beginners (NO PROPS)

10 min Gentle Morning Yoga for Beginners (NO PROPS)



Ease into your day with this 10 minute morning yoga stretch for all experience levels.
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Welcome to my channel, let's flow together! I'm going to take you through this simple yet effective 10 minute morning yoga stretch to ease you into your day. This is a gentle yoga practice suitable for all levels, great for beginners. No props are required, simply meet me on the mat when you're ready.

I'll take you through poses like cobra, reclined hamstring stretches, seated neck release, child's pose and bridge. Doing a little bit of yoga in the morning is a wonderful way to get some energy and to wake up slowly.

As always, thank you so much for practicing with me!

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Kassandra
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Yoga with Kassandra – Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. #10minyoga #morningyoga #yogawithkassandra

hip width distance apart and shrug your shoulders down and away from your ears Palms facing up to the sky just take a moment here to ground yourself and get settled taking a few deep breaths in and out through the nose I want you to feel your lower back push down into the mat so that you're not lifting the rib cage up and creating this Gap here so a little bit of core engagement and feel the breath go all the way down to your lower belly lower abdominals while maintaining the connection of your lower back pressing into the ground and we'll pull our right knee in towards the belly stretch your left leg out in front of you you can roll your right ankle so tracing some circles maybe flexing and pointing through your toes you can reverse the direction of those circles keep reaching out long through your left leg really pushing down into your left heel and still reminding your lower back to push down into the floor relaxing head and shoulders and we'll carry this over into a gentle twist so you can cross your right thigh over your body towards the left so I'm trying to stack my right hip over my left one and I'm going to reach my right arm out to the side trying to push the right shoulder blade into the mat find a nice easy breath Rhythm and we'll come all the way back through to Center and just switch sides so you can straighten your right leg and now pull that left knee in towards you and Trace some circles with your left toes rolling through your ankle lengthening your right leg trying to push the back of your knee into the mat shoulders are away from the ears reverse the motion of the circles and the next time you exhale find a Twist so you're going to cross your left thigh over your your body I'm using my right hand to just gently guide it along and then my left arm reaches out to the side pushing that left shoulder blade into the mat big breath in here and releasing back to Center Bend both knees feet flat to the floor let's come into bridge pose setu band sarvangasana so your feet are hip with distance apart you're going to push your feet into the ground squeeze through your seat and lift your hips low back and midback off the mat push into your big toes and hug through your inner thighs relax your neck relax your jaw big breath in to press your seat up a little bit higher and then exhale roll down inch by inch nice and slow Let's cross the right ankle over the top of our left knee so a little figure four shape here you're pushing that right thigh and knee away from you and then you can reach through with your arms and see if you're able to pull that left knee in towards your chest and it might feel good just to kind of rock a little bit side to side try to relax head and shoulders so you're only using a little bit of arm strength getting a big stretch through that right glute and simply release your left foot back down flat to the floor and you can straighten that right leg up towards the sky hold on wherever is appropriate to the back of that leg and just alternate flexing and pointing through that right foot you'll notice this can really change the sensation of the stretch as we get into our hamstrings our ankle and release let's find reclined pigeon on the second side cross your left ankle over the top of your right knee and when you're ready pull that right thigh in and you can rock a little only going as deep into poses as feels appropriate and comfortable to you this morning we're really not trying to push ourselves this is meant to be gentle and release the right foot back down to the floor let's take that hamstring stretch so extend your left leg up towards the sky you can definitely have a bend in your knee here it doesn't need to be perfectly straight and just alternate flexing and pointing through that left foot might notice that one side feels a bit tighter and releasing pull your knees in towards your belly and just rock up so that you can come to cross at the ankles we're going to find downward-facing dog aukana so my hands are shoulder width distance apart at the top of the mat and I'm going to step and walk my feet back my feet are about hip width distance apart or so and you can absolutely have a big bend in your knees here as you reach your chest towards your thighs relax your neck so your head can hang heavy and maybe just alternate bending one knee straightening the other leg push into your fingertips and Knuckles come forward into your plank pose and we're going to going to lower onto our belly so you can bring your knees down first if you'd like and just lower your way down Cobra pose bangas so your hands can slide back slightly push your palms into the mat reach your tailbone towards your heels and lift up through your chest elbows in Shine the heart forward exhale to release let's press back a child's pose big toes together knees as wide as you would like them to be the wider they are the more intensely you'll feel this stretch through the inner thighs walk your hands forward and just bring your forehead down to the mat we can use these morning practices to help really set the tone for the day staying present with yourself yourself here two more deep breaths and walk your hands in just come in to take a seat and you can sit any way that is comfortable to you here and that works for your lower back and for your hips I'm going to bring my left hand to my right knee and I'm just going to drop my left ear to my left shoulder so we're working on just stretching the right side of the neck you can stretch and crawl the right fingertips out so just a little neck release here and lifting your head back up through to Center bring that right hand behind you and open into a Twist reach the crown of your head up stay long and Tall through your spine line and back through to Center second side right hand grabs a hold of my left knee and I'm this time going to drop my right ear towards my right shoulder and I can stretch my left arm out crawling the fingertips on my mat so just a neck release on the left side lifting your head back up bring that left hand back behind you as you rotate pull the lower belly in press your shoulders down and coming back through to Center last little stretch here just bring your fingertips back behind you and stay up onto your fingertips and lift your chest up towards the sky think of squeezing your shoulder blades behind you bend your elbows a little bit and imagine you're trying to bring your elbows together to touch as you lift lift up through your chest and back through to Center let's bring the hands at the front of the heart on Jelly mudra deep breath here consider how you want to feel today how you want your day to go notice how just 10 minutes of gentle movement can have a positive impact on how you're feeling and let's close our practice by chanting m one time together inhale to chant breathe in [Music] oh thank you so much everyone for doing this short morning yoga practice with me

#min #Gentle #Morning #Yoga #Beginners #PROPS

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