Mid Morning Easy Yoga Stretch

Madeline Wiseman Author

04/30/2020 Added

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Ready for a mid-morning quick yoga stretch? Get out of your chair, take a break from the office, and have a seat for 8 minutes to ease tension in the shoulders, neck, and arms. This is just what you need to take a break and get back to it.

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[00:00:08.343]Good morning yogis.
[00:00:09.810]This is your mid-morning stretch.
[00:00:11.490]So you've been at your desk for awhile
[00:00:13.740]and now you're just ready to just take a break.
[00:00:17.106](funky music)
[00:00:17.939]So you can just come to a seat on the floor if you like,
[00:00:20.070]and you can sit on the edge of a blanket,
[00:00:22.490]or if you have block you like to sit on,
[00:00:24.290]those things are great.
[00:00:25.880]And just like slow crisscross.
[00:00:29.050]Position sukasana.
[00:00:32.520]We'll just start here grounding down through the sit bones,
[00:00:34.920]lengthening the spine.
[00:00:37.130]Just notice what you have here in your body,
[00:00:39.860]where some tightness might be.
[00:00:43.041]And take a couple of breaths.
[00:00:45.635](funky music)
[00:00:57.290]Good, we'll take that left hand to the ground.
[00:01:01.400]Actually, I'll mirror for you.
[00:01:02.540]So, right hand to the ground, left arm's gonna go up.
[00:01:05.640]Just nice long stretch.
[00:01:08.980]Lengthening.
[00:01:11.320]Feel that delightful stretch in the side body.
[00:01:13.940]You need to rotate that pinky finger in
[00:01:17.170]so that shoulder can come down.
[00:01:21.620]Root down through your left hip.
[00:01:24.690]Extend up through the right arm.
[00:01:26.907](funky music)
[00:01:32.610]Good, big breath in.
[00:01:34.160]Let's set that left hand on the ground.
[00:01:36.880]Lift up through the right.
[00:01:38.770]Nice long stretch.
[00:01:40.520]Ah, shoulder comes down.
[00:01:42.469]Lengthen.
[00:01:47.960]Feel the spaces begin to open.
[00:01:49.688](funky music)
[00:01:56.060]Good release that down.
[00:01:57.360]Let's just bring those hands right to the knees.
[00:01:59.410]Little seated cat cow.
[00:02:01.170]So press the heart back.
[00:02:03.480]Find that cat.
[00:02:04.824](funky music)
[00:02:07.922]Then lift the heart forward.
[00:02:10.390]Find your cow.
[00:02:11.830]Lengthen.
[00:02:15.323]Exhale press it back to cat.
[00:02:20.138]You can move just a little.
[00:02:22.735]Then inhale it back up to cow.
[00:02:28.366]Then a couple more times, just like that.
[00:02:30.941](funky music)
[00:02:41.802]Good and then come to neutral.
[00:02:44.450]Sit up nice and tall.
[00:02:45.730]Let's interlace those fingers.
[00:02:46.930]Press the hands forward.
[00:02:48.175]Again, press that heart back.
[00:02:50.800]And feel a little stretch in your palms,
[00:02:52.890]your wrists, maybe you've been typing a lot.
[00:02:55.800]Just let all that go.
[00:03:00.490]And then bring it back to the heart center.
[00:03:02.110]Hands to the heart.
[00:03:03.180]Lengthen those arms for (foreign word).
[00:03:05.840]Shoulders move down.
[00:03:08.680]Feel the length of the body.
[00:03:12.430]Let's go into a nice twist.
[00:03:14.370]Left hand on right knee.
[00:03:16.350]Other hand behind you.
[00:03:17.320]Sit up tall.
[00:03:19.010]Lengthen the spine.
[00:03:20.850]Tailbone comes down in a twist.
[00:03:23.385](funky music)
[00:03:30.191]And just noticing where you feel the twist,
[00:03:31.990]where you would be holding just a little.
[00:03:34.416](funky music)
[00:03:39.335]Taking that gaze over that shoulder,
[00:03:42.050]but be gentle.
[00:03:42.910]Your head always wants to race to the end.
[00:03:45.878]And just let it go a little slower.
[00:03:49.400]Let your body lead you.
[00:03:54.280]Come to center.
[00:03:55.113]Let's lift those arms up.
[00:03:56.491](foreign word)
[00:03:59.006]And then exhale to the other side.
[00:04:00.880]Twist, hand to knee, other hand behind you.
[00:04:03.390]Lengthen, open up through the heart.
[00:04:06.874]Proud in the crest of the chest.
[00:04:08.697](funky music)
[00:04:14.440]Shoulders come down
[00:04:15.273]and just feel how much more open you already feel
[00:04:17.893]with just little stretches.
[00:04:20.186](funky music)
[00:04:26.718]All right, come back to center.
[00:04:28.940]Let's bring those hands behind you.
[00:04:31.640]Bring your hands to the ground.
[00:04:32.483]Root down, lift the heart.
[00:04:37.623]Lengthen the spine.
[00:04:39.789](funky music)
[00:04:45.830]Come to center.
[00:04:46.980]Bring your hands to your knees
[00:04:48.270]and then before you.
[00:04:49.650]Just walk it, easy fold.
[00:04:51.100]Root down through the hips.
[00:04:52.858](funky music)
[00:05:11.160]Just really lengthen here.
[00:05:12.640]Maybe your fingers are starting to get a little longer,
[00:05:14.950]and that's good.
[00:05:16.610]Tuck your chin.
[00:05:18.714]Root down through those hips.
[00:05:22.120]Maybe just sway a little side to side.
[00:05:26.500]See what you're holding on to there.
[00:05:29.371]See if you can invite some space.
[00:05:33.937]And maybe your elbows can touch the floor,
[00:05:35.760]maybe not today.
[00:05:37.183]And that's okay.
[00:05:38.605](funky music)
[00:05:45.130]And then walk yourself back up,
[00:05:47.090]and we're gonna change the cross of the feet.
[00:05:50.860]Other side.
[00:05:51.708]The side the probably feels a little bit awkward.
[00:05:58.460]All right, from here we're gonna drop the chin down.
[00:06:01.190]Lengthen the spine.
[00:06:03.690]Neck, shoulder opener.
[00:06:05.910]So lift the heart.
[00:06:07.464](funky music)
[00:06:17.879]Good, lift the head up.
[00:06:20.008]Lift the heart.
[00:06:20.933]Find that nice balanced position of shoulders
[00:06:24.500]over hip bones.
[00:06:26.772]Ribs in line with shoulders and hips.
[00:06:31.090]And then we're gonna take that chin over the left shoulder.
[00:06:37.095]Finding that openness across the heart.
[00:06:41.664]And nice deep breaths.
[00:06:43.711](funky music)
[00:06:52.222]And come through center.
[00:06:53.840]We'll just take one breath in the middle here.
[00:06:59.827]And we'll go to the other side.
[00:07:03.402](funky music)
[00:07:19.620]Come to center and then here we go.
[00:07:22.240]Let's lift that chin right there and back.
[00:07:35.365]Come and bring it back to the center.
[00:07:37.220]And then maybe hands to the heart and just tuck the chin.
[00:07:40.430]Just notice how much opening
[00:07:43.100]you might feel in the chest, the heart.
[00:07:45.715](funky music)
[00:08:04.488]Well, yogis, that is your mid-day morning stretch.
[00:08:08.486](funky music)

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Mid Morning Easy Yoga Stretch

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