Easy Yoga Stretch

Madeline Wiseman Author

05/07/2020 Added

83 Plays

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A 10-minute yoga sequence that focuses on a core warm-up, then moves to standing poses. These standing poses will strengthen your legs and hips and stretch your chest and side body. Feel more open, relaxed, and grounded in this easy stretching sequence.

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[00:00:09.560]Hi Yogies.
[00:00:10.610]We're gonna do a little warm up
[00:00:12.320]and then we're gonna do some standing poses.
[00:00:14.651]So you can find a nice comfy seat.
[00:00:16.596](middle eastern music)
[00:00:18.860]And bring your hips back.
[00:00:19.860]Siting up nice and tall.
[00:00:22.230]And then we're gonna inhale our shoulders forward.
[00:00:25.682]And exhale back.
[00:00:28.010]Let's do that again.
[00:00:28.843]Inhale forward.
[00:00:31.320]Exhale and back.
[00:00:32.760]Just a couple more times.
[00:00:42.242]Good, come to center
[00:00:43.330]and then we're gonna come on over to all fours,
[00:00:45.820]coming right into some core work.
[00:00:48.660]So you can find tabletop to start.
[00:00:50.940]Knees under hip.
[00:00:52.230]Wrists under shoulders.
[00:00:54.042]And you can go ahead and just let's come into
[00:00:56.223]just a nice easy cat-cow.
[00:00:58.100]So just go ahead and arch that spine into your cat.
[00:01:03.480]And then drop that belly.
[00:01:04.850]Lift the heart, find your cow.
[00:01:08.720]And do that again.
[00:01:18.821]And maybe one more time.
[00:01:27.912]Then come back that nice good alignment.
[00:01:30.430]We're gonna come right into a sunbird.
[00:01:31.770]So you can extend your right foot.
[00:01:34.530]Extend your left arm.
[00:01:36.050]Nice long stretch.
[00:01:40.390]And then let's do five crunches.
[00:01:42.570]So elbow to knee,
[00:01:44.510]extend it up.
[00:01:46.881]Keep it going.
[00:01:56.720]And on the last time we're gonna come right back
[00:01:58.470]to that hold,
[00:01:59.303]nice long extension.
[00:02:02.870]Feel your body.
[00:02:03.730]Level that.
[00:02:09.270]And release it down.
[00:02:12.240]Let's find the other side.
[00:02:13.990]Extend your left foot.
[00:02:15.600]Extend your right arm.
[00:02:17.060]Root down through that foot, that hand.
[00:02:21.230]Here we go for the crunches.
[00:02:22.820]Elbow to knee.
[00:02:36.790]Last time, come for the hold.
[00:02:40.030]Extension.
[00:02:49.170]And release it down.
[00:02:50.830]Let's push it right back in to a cat.
[00:02:55.090]Ah, okay.
[00:02:57.780]Sorry.
[00:02:58.613]Push it back.
[00:02:59.446]Let's find a child.
[00:03:01.983]Let your forehead just find the mat.
[00:03:15.356]All right from here, come up.
[00:03:17.610]Back to that tabletop.
[00:03:19.810]All right I come into down dog.
[00:03:22.100]So curl your toes under.
[00:03:24.890]Root down through your hands
[00:03:26.340]and know when you're ready
[00:03:27.360]you can just pick up those knees
[00:03:30.390]and feel free, just on this first one
[00:03:32.600]really go ahead and just move around.
[00:03:36.100]May be your first down dog of the day.
[00:03:38.880]Might be your first down dog of the week.
[00:03:44.777]And just move it around a little pedaling those feet.
[00:03:58.250]And then once you feel like,
[00:03:59.083]"Okay, this feels pretty good,"
[00:04:01.090]go ahead and just find a nice down dog
[00:04:03.085]lifting those hips.
[00:04:07.710]And take a breath here.
[00:04:16.953]And then we'll walk our feet
[00:04:17.786]to the middle of the mat.
[00:04:19.197]And walk our hands to meet our feet.
[00:04:22.880]And then if you want, grab those elbows.
[00:04:27.000]Let yourself get heavy, maybe sway.
[00:04:42.350]And then release those elbows,
[00:04:45.270]roll it all the way up.
[00:04:51.110]We're gonna go ahead and step wide
[00:04:53.620]and we're gonna come in to for your two
[00:04:55.970]so back toes in, front toes forward
[00:04:59.840]and then bend that front knee,
[00:05:01.750]right over that ankle.
[00:05:02.880]Open up through those arms.
[00:05:05.640]Nice big stretch.
[00:05:19.200]And feel that stretch across the chest.
[00:05:24.910]Pulling back with that back arm.
[00:05:28.410]Checking in that that knee is right over
[00:05:30.340]that ankle where you can see your big toe.
[00:05:33.630]Maybe your second and third toe.
[00:05:38.850]And then from here, we're gonna come
[00:05:40.040]into a side angle so you can bring
[00:05:41.500]that elbow to that front knee.
[00:05:43.430]Top arm's gonna reach up.
[00:05:46.880]And if that all feels good,
[00:05:48.040]maybe you take that arm alongside the ear.
[00:05:52.270]Keeping those ribs in.
[00:05:54.680]Nice strong alignment.
[00:06:04.940]Finding the back.
[00:06:08.560]And then from here, we're gonna come into triangle
[00:06:11.120]so maybe if you have a block handy,
[00:06:13.540]you can bring that block to the inside of that ankle.
[00:06:15.550]You can also hold the chin.
[00:06:16.960]Your choice.
[00:06:18.380]You hand can start out on that hip.
[00:06:21.370]Again that heel to arch alignment is important.
[00:06:24.831]Then you can be a little lighter.
[00:06:26.280]Stacking shoulders.
[00:06:31.090]Close rib.
[00:06:32.850]Arm comes straight on up.
[00:06:38.680]And keep your face forward,
[00:06:40.469]you can look up at the ceiling.
[00:06:45.800]Now look down at your hand
[00:06:47.203]and the floor.
[00:06:52.436](pulsating music)
[00:06:57.964](relaxing music)
[00:06:58.797]Then a big breath in.
[00:07:00.500]Bring it all the way up.
[00:07:02.973]We're gonna do the other side
[00:07:03.806]so maybe you gotta take that block with you.
[00:07:07.510]And then we'll just switch the feet
[00:07:08.710]so back foot comes in,
[00:07:09.870]front foot goes forward.
[00:07:12.660]And then we'll bring that front knee
[00:07:13.860]over that front ankle.
[00:07:15.450]Now open up those arms,
[00:07:17.350]big stretch.
[00:07:23.890]Nice strong stretch with those feet,
[00:07:26.410]right down through the ankles
[00:07:29.170]to the toes, lift your arches.
[00:07:40.156]And just notice how this side feels.
[00:07:43.193]Feels different or the same as the first side.
[00:07:53.580]We're moving right into side angles
[00:07:54.870]so front elbow comes onto front knee,
[00:07:56.860]you can grab that hip.
[00:07:58.480]Open up through the chest
[00:07:59.920]so you're revolving your chest forward to the side.
[00:08:04.850]Ribs in line with the hips.
[00:08:07.150]And then maybe take that arm up.
[00:08:10.500]And maybe alongside that ear.
[00:08:16.290]Nice long big stretch.
[00:08:27.954]Find your breath.
[00:08:29.780]Feel the sensation.
[00:08:37.720]And then we're gonna bring that hand back to the hips,
[00:08:39.090]straighten that front leg,
[00:08:40.360]maybe grab that block.
[00:08:42.893]Again, revolve that chest,
[00:08:44.720]shoulders come down
[00:08:46.260]and then maybe take that top arm up.
[00:08:56.566]And then decide where you want your face to be.
[00:08:59.189]Maybe you just want to explore.
[00:09:10.756]And then from here, we're gonna take that hand down,
[00:09:12.260]little different.
[00:09:13.760]Come on over to a runner's lunge.
[00:09:16.810]Hands come to the ground,
[00:09:20.087]to our down dog.
[00:09:21.450]So find that down dog shape again.
[00:09:23.700]Push up those hips.
[00:09:27.280]I'm gonna maybe move those feet a little closer
[00:09:29.330]if that would feel good.
[00:09:30.820]A little wider maybe.
[00:09:33.520]Your choice, Yogies.
[00:09:39.025]Now you can bend and straighten the legs
[00:09:40.910]a couple of times.
[00:09:53.940]Take two more breaths.
[00:10:05.820]And then release the knees down.
[00:10:10.570]To where we started.
[00:10:13.310]And maybe just to make things complicated,
[00:10:15.130]put the opposite foot in front.
[00:10:18.180]Whatever that is for you.
[00:10:21.565]And then bring your hands to your knees.
[00:10:22.760]Sit up tall.
[00:10:23.650]One full breath.
[00:10:27.424]And we'll bring your hands to your heart.
[00:10:33.430]And namaste.
[00:10:34.430]Thank you.

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Easy Yoga Stretch

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