10 min Morning Yoga Full Body Stretch - Yoga with Kassandra

hey yogis welcome to my channel today we're just going to do a quick morning stretch routine when you are short on time but want to get rid of all the aches and pains and kinks in your body from a long night's rest so let's begin in a comfortable seated position whatever that looks like to you lengthen your spine drop your shoulders down and away from your ears and start with your chin parallel to the floor we'll do a little neck release here so you can drop your left ear towards your left shoulder stretching through the

right side of your neck and i like to bring the left hand to the top of the head just to pull the ear further away from that shoulder keep pressing it down and if you'd like to go even further you can crawl your right fingertips out to the side just take three to five breaths here softening your jaw letting the head be heavy and connecting to your breath one more deep breath and release lift the head back to center let's switch sides drop your right ear towards your right shoulder you can use your right hand

to pull the ear further away from the shoulder crawl the left fingertips out sitting up tall through your spine let's start to ask yourself what kind of day you want to have what are you looking forward to today take one more big deep breath and cradle the head lift it all the way back up and let's come into a tabletop pose on hands and knees spread your fingertips wide middle and index fingers pointing to the top of the mat knees underneath your hips a few rounds of cat and cowl as you inhale drop your belly

curl tailbone up lift the gaze exhale round your spine chin to chest three more like this inhale and exhale inhale lift and exhale spread the shoulder blades away push into the fingers last one and coming back into your neutral tabletop pose extend your right leg out to the side so your ankle your knee and your hip are all in one line you're going to reach your left arm all the way up to the sky twist and then exhale thread your left arm underneath you and bring your shoulder and your ear to the floor so if

it's within grabbing distance you can catch a hold of your big right toe with your two piece fingers the right hand can push into the floor or you can bring your right hand to rest on your low back so this is thread the needle but with a gate pose variation try to relax your neck one of my favorite things to do first thing in the morning and bring your right hand back down to the floor if it was behind your low back release the hold of the toes push into that right hand come all the

way back up and before we go and do this on the other side you're going to lift your right leg and you're going to cross your right foot all the way over as far to the left as you can start to look over your left shoulder and push into your right hip so just taking a lateral stretch a side body stretch coming back to center step your right foot forward to the outer edge of your right hand to the top of the mat so both palms are to the inside of that leg you can pad

your left knee here if you'd like if this is feeling a little sensitive you can put some blocks underneath your palms as well just think of lifting the heart up dropping the hips down getting into the hips a great way to start off the day and tuck the back toes under lift your back knee off the mat keep your left hand planted to the floor reach your right arm up inhale into your easy twist looking up only if that's comfortable and right hand down to the floor find your first downward facing dog and first thing

in the morning it might feel better to have your feet quite wide in your down dog as opposed to having them hip with distance apart and just paddle the feet bending one leg and straightening the other drawing the low belly into the low back shaking out the head just getting rid of the kinks here that we have deep breaths in and out through your nose and let's bring the knees back down to the ground tabletop pose onto your hands and knees let's find our thread the needle gate pose on the other side so extend your

left leg out to the side you want to align your hip your knee and your ankle in that one line ground all four corners of your left foot to the floor open to a twist right arm up and thread it under right shoulder to the floor right ear to the ground and you can come up onto your left fingertips if it's accessible your right fingertips can loop onto your left big toe and you can bring your left hand to your low back so nice spinal rotation one more big belly breath opening through the chest left

hand can come back down to the floor release the toe lift yourself back up and before we go into that lunging pose or lizard pose you can lift that left foot and cross it bring it all the way over to the right look over your right shoulder towards that left foot and push into your left hip so a nice side body stretch coming back to center step your left foot forward to the top of the mat to the outer edge of that left hand so you want your knee to be aligned over the top of

the ankle lifting the head up pressing the hips forward and down get that nice deep stretch through the right hip flexors maybe into the right quads and we'll curl the back toes under lift the back knee off the mat ground your right hand and right palm to the floor reach your left arm up push into that big left toe so that you're not rolling to the outer edge of your left foot inhale downward facing dog left hand down step the left foot back then again just paddle the feet here bending one knee straightening the other

leg shaking out the head and let's walk our hands to the back of the mat for a rag doll fold so knees bent generously you can let your belly rest over your thighs holding onto the elbows and just swaying a little side to side so i generally find that first thing in the morning my hamstrings are super tight so don't try to lock your knees keep them generously bent fingertips down to the floor bring your heels in toes out bend your knees drop your hips yogi squat malasana hands at the heart use the elbows to

push the knees open a little wider sit up nice and tall setting your intention for the day ahead and release your palms to the mat you're going to walk it forward into a plank pose strong through your core draw your shoulder blades down your back inhale exhale lower to your belly from here slide your forearms out in front of you take a little sphinx pose pointing the toes back so stretching into the spine this is also a really great way to start your day push the head of the arm bones back squeeze your shoulder blades

behind you lift up a little higher big breath into the heart exhale to release let's press to a wide legged child's pose big toes together knees as far as you would like them to be as wide as you would like them to be walk your hands forward and fold down five deep breaths in this child's pose and walk the hands in lift the chest bring your knees back together and just take a comfortable seat either kneeling or seated and close your eyes notice how you feel now as opposed to when you first stepped onto your

mat this morning and it's amazing how just a little bit of yoga can do such a big difference and with this space of clarity set your intention for the rest of your day bringing the hands together at the front of the hearts bowing forward namaste thank you so much yugi's for doing this quick morning stretch sequence with me i hope you feel loosened up and ready to tackle the day ahead please do subscribe to my channel i put out new classes all the time pretty much and it's a great way to support free yoga on

the internet thank you so much have a wonderful day