Goodmorning Yoga Stretch

Madeline Wiseman Author

04/30/2020 Added

30 Plays

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Say good morning with this supine yoga sequence. Either on the floor, a mat, or even in your PJs, reconnect with the body first thing. This 14-minute stretch will open up the legs, hips, and torso and get you ready to greet your day.

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[00:00:00.188](silence)
[00:00:07.600]Hi, good morning yogis.
[00:00:09.590]We're going to start today with just a delightful
[00:00:12.530]good morning stretch, and you can do this
[00:00:15.441](inhale) in front of your bed, in your office,
[00:00:17.710]your home office or even in your bed
[00:00:21.330]without even like getting up out of bed.
[00:00:24.935](gong) (calm upbeat music)
[00:00:25.768]We're gonna lift our arms overhead,
[00:00:28.080]and take a nice long stretch.
[00:00:31.494](inhale)
[00:00:33.070]Feel the length of your fingers to your toes.
[00:00:39.358]And just allow that stretch all the way down the arms
[00:00:42.810]to the armpits.
[00:00:44.660]Let the shoulders ease down,
[00:00:47.145](exhale)
[00:00:49.053](inhale)
[00:00:49.960]bring your back into the Earth,
[00:00:51.850]your hips, your heels.
[00:00:56.392](inhale)
[00:00:58.840]And then maybe just take some nice wrist circles,
[00:01:01.720]rotating those wrists one way,
[00:01:05.960]and then take those wrists the other way.
[00:01:12.170]And then go ahead with those ankles,
[00:01:13.810]circle those ankles one way
[00:01:19.130]and then go the other direction.
[00:01:25.350]And then you might point and flex your feet
[00:01:27.990]a couple of times,
[00:01:29.380]just
[00:01:30.213](inhale)
[00:01:31.046]opening up (inhale) those ankle joints.
[00:01:36.129](inhale)
[00:01:36.962]And then find center, and let's scoot our feet
[00:01:40.650]towards one side of the mat, and then
[00:01:42.880]scoot your torso and arms that same side.
[00:01:48.197]And allow that stretch to just
[00:01:49.834](exhale)
[00:01:50.720]oh, ripple down from your ankle
[00:01:52.602]all the way up to your wrists,
[00:01:54.170]wrists all the way down to your ankle.
[00:01:56.496](inhale)
[00:01:57.329]Letting your shoulders be heavy,
[00:01:59.730]hip be heavy,
[00:02:03.686]and feel the side body just release a little
[00:02:06.270]and open up.
[00:02:07.313](upbeat music)
[00:02:18.268]And then come back to center,
[00:02:20.698](inhale)
[00:02:21.640]and then let's get ourselves to the other side,
[00:02:25.125](shuffling)
[00:02:26.550]feet, arms,
[00:02:28.276](exhale)
[00:02:29.150]nice long stretch.
[00:02:31.303](music)
[00:02:40.352]Breathe into the side body
[00:02:41.870]as you find that space from hip to low ribs,
[00:02:50.560]lengthening.
[00:02:57.468]And then come to center,
[00:02:59.518](exhale)
[00:03:00.532]then you just take those arms down
[00:03:01.630]by your side, bend the knees,
[00:03:05.510]making adjustments to your
[00:03:07.206](exhale)
[00:03:08.420]to your clothing, to yourself,
[00:03:09.533]find that center space on the mat.
[00:03:15.950]All right, from here we're gonna come into apanasana
[00:03:18.410]so just draw those knees into the chest,
[00:03:21.440]little squeeze,
[00:03:25.498]let that tailbone be heavy.
[00:03:31.320]Allowing your breath to deepen.
[00:03:35.650]Shoulders heavy,
[00:03:38.290]shoulder blades easing down the back,
[00:03:40.710]heart open.
[00:03:43.680]Maybe draw those knees a little closer to the chest.
[00:03:53.850]Tucking the chin so the neck is long.
[00:03:56.800]Elbows just glide on your sides,
[00:04:00.620]lengthening shoulders,
[00:04:04.684]feeling your traps open, then the neck.
[00:04:09.610]All right, feet come to the ground,
[00:04:11.250]we're gonna extend the left leg long,
[00:04:13.440]draw the right knee in.
[00:04:15.047](inhale)
[00:04:15.880]And you can hold either on the shin or the hamstring,
[00:04:19.410]just squeeze that knee in, nice and gentle.
[00:04:24.700]Good psoas stretch, you can tack down that left heel,
[00:04:30.070]feeling that lengthening across the hips.
[00:04:37.890]Letting the hip just really release into the socket.
[00:04:43.330]You can even just do a little side-to-side motion
[00:04:46.320]if you want,
[00:04:49.004]maybe a little circling,
[00:04:52.450]and then just find that center spot.
[00:04:54.651](acoustic music)
[00:05:00.163]And from here we'll lengthen that leg up to the sky,
[00:05:03.640]little hamstring stretch
[00:05:05.058]and you can just hold onto your hamstring,
[00:05:06.470]nothing fancy,
[00:05:08.570]a little bend in that knee,
[00:05:10.097]and see if you can find that heel
[00:05:12.510]to sit bone connection, so really lengthening that leg.
[00:05:17.420]Feeling your calf stretch,
[00:05:20.600]hamstring, you can move a little side to side,
[00:05:24.720]easing everything up.
[00:05:37.345]Let your shoulders relax,
[00:05:39.251](jazzy music)
[00:05:40.084]neck long,
[00:05:48.067]and you can bend that knee,
[00:05:51.110]and then we'll
[00:05:52.047](swallow)
[00:05:52.880]go ahead and hold onto that right knee
[00:05:54.640]with the left hand draw that knee across the body
[00:05:57.607]and you can take your right arm
[00:05:59.470]and either come to goalpost or cactus
[00:06:02.450]or even just lengthen it.
[00:06:05.020]Extend out through that long leg, the left leg.
[00:06:10.000]Just easing that twist through the body.
[00:06:13.163]And that knee might not find the floor
[00:06:15.650]and that's okay.
[00:06:18.143]Breathe into the chest.
[00:06:19.553](drumbeat)
[00:06:40.310]Good, bring that back to center.
[00:06:43.700]Feet find the earth,
[00:06:45.430](inhale)
[00:06:46.263]reset the hips, find neutral.
[00:06:48.300]All right, let's see if we can get those
[00:06:50.153](inhale)
[00:06:50.986]same little sequence flow on the other side.
[00:06:53.440]So draw the left knee in, right leg long.
[00:06:57.290]Little knee hug.
[00:06:59.570]Rooting down through that right heel.
[00:07:06.290]Nice deep breaths.
[00:07:07.910](upbeat drumbeat)
[00:07:22.900]And then for maybe a little side-to-side motion here,
[00:07:26.310]just kind of open it up, maybe some teeny circles.
[00:07:32.590]Let it all go, whatever you're holding in those hips,
[00:07:38.000]and settle in one more time,
[00:07:40.960]ease up and then lengthen that leg,
[00:07:42.860]nice long hamstring stretch,
[00:07:45.160]press your heel towards the ceiling,
[00:07:48.880]and root your right heel down lightly.
[00:07:52.110]Just feel the length of the back of that leg,
[00:07:56.614]you can move a little, be playful,
[00:07:58.960]just notice how that feels,
[00:08:00.680]notice where you feel it.
[00:08:02.500](calming music)
[00:08:29.462](exhale) Then release that whole.
[00:08:31.422](inhale) All right, here comes that twist,
[00:08:32.930]so right knee across the body,
[00:08:35.210]left arm open,
[00:08:37.618]extend the right leg long.
[00:08:41.311]Let the heart open just a little.
[00:08:49.040]Nice long stretch here.
[00:08:56.860]I just love this sequence
[00:08:58.080]cause you can do this right in your covers,
[00:09:01.551](swallow)
[00:09:02.600]any time of the year.
[00:09:15.040]Nice long, open stretch,
[00:09:16.660]just feel that deep delightful twist.
[00:09:20.987](exhale) Come back to center,
[00:09:23.090]and reset yourself to neutral.
[00:09:25.750]Okay, little figure four,
[00:09:28.910]go ahead and set that
[00:09:30.009](inhale) right ankle on the left knee.
[00:09:33.220]And you can just take your right hand
[00:09:34.710]and gently press that knee away.
[00:09:37.640]This is just so gentle and nice,
[00:09:39.033]it just really allows you to notice
[00:09:40.740]where you're holding in the hips,
[00:09:44.240]in the side body there,
[00:09:46.280]you really get to notice where that tightness is.
[00:09:49.988]See if you can see where you're holding,
[00:09:51.110]maybe even up into the shoulder, the neck.
[00:09:54.693]Just invite that knee to open,
[00:09:56.570]and we'll get a little deeper here in just a sec.
[00:09:59.600]Things start to unfold, let go.
[00:10:05.390]Maybe you're starting to feel some openness now,
[00:10:07.460]maybe you wanna go ahead and lift that leg up,
[00:10:10.660]holding onto that hamstring.
[00:10:13.480]But then again just nice and gentle here,
[00:10:16.390]no forcing or straining,
[00:10:18.770]it's morning, our body's just waking up.
[00:10:22.790]You might press that elbow a little bit
[00:10:24.940]into that inner right thigh.
[00:10:33.314]Letting your breath be deep.
[00:10:36.266]And then if you feel in your knee
[00:10:37.220]just ease up just a little,
[00:10:39.483]you really wanna invite this stretch into our hip.
[00:10:44.390]You can even do a little side-to-side motion
[00:10:46.530]if that would feel okay.
[00:10:48.598](upbeat drumbeat)
[00:10:59.169]Go ahead, set that foot down,
[00:11:00.470]uncross the legs, find neutral again with the hips,
[00:11:04.610]and then bring that left ankle on the right knee.
[00:11:07.010]And again just take a moment here
[00:11:08.350]just to just let the very beginning of this stretch
[00:11:12.177]just kind of find itself in the body.
[00:11:15.310]Notice where you're holding, where you might be gripping,
[00:11:19.300]where you even feel something as gentle as this.
[00:11:24.005](high gentle note)
[00:11:27.207]And inviting that left thigh to open.
[00:11:35.389]And see if you're holding anywhere so you can release.
[00:11:38.599]Neck is long.
[00:11:39.432](bongo drumbeat)
[00:11:42.490](gentle flute note)
[00:11:45.330]Now as things have started to open
[00:11:46.930]go ahead and grab onto that hamstring,
[00:11:51.960]and then just nice little deep stretch here
[00:11:53.700]but again being very mindful of the joint, the knee.
[00:12:00.846]Breathe.
[00:12:01.679](drumbeat with bells)
[00:12:26.280]Pull and then set that down, uncross the legs,
[00:12:29.394]find neutral again, and the last little
[00:12:32.395]this last little stretch here you can do right in bed
[00:12:35.000]just to open up the front body just a little.
[00:12:38.311]Go ahead and (inhale) adjust yourself
[00:12:40.460]and then arms long by your side,
[00:12:41.810]and we're just gonna do a real easy bridge here.
[00:12:44.730]Okay, so (inhale) root down through your feet,
[00:12:47.210]root down through your palms, and then
[00:12:48.660]just roll your spine up to shoulders.
[00:12:52.540]And just lift those hips,
[00:12:54.061]and we'll take a couple breaths here.
[00:12:57.160]Letting that tightness let go,
[00:12:58.540]I always notice that my chest tends to be really tight
[00:13:01.170]and I just- I just wait just a little,
[00:13:04.280]find some space here.
[00:13:06.366](music)
[00:13:12.243]Let your neck be long.
[00:13:15.440]Press those hips a little higher.
[00:13:17.859](traditional music)
[00:13:32.928]And then release it down.
[00:13:36.305](exhale) And maybe take one hand to the belly,
[00:13:39.130]one hand to the heart, feet together,
[00:13:40.650]knees wide, so supta baddha konasana,
[00:13:43.712](mumble) butterfly,
[00:13:46.663]take a breath.
[00:13:51.110]Notice how you feel.
[00:13:59.180]Let's see if you can take a little bit
[00:14:00.720]of this mind-body awareness, this connection,
[00:14:03.720]this grounding, into your day.
[00:14:07.785]Thanks, yogis.
[00:14:12.882](music fades out)

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Goodmorning Yoga Stretch

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