good morning yogis welcome this is your 10-minute morning stretch this is day three of the 30-day morning yoga movement challenge if you're new here you can definitely just do this class on its own or i would highly encourage you to join our 30-day challenge you can just click the first link down below in the description box or go watch the day zero video also the link to that is down below we are going to be using one block for this morning's class so just make sure you have it somewhere close by at the top of
the mat and we are going to start lying down in reclined butterfly pose so as you lay on your back you can bring the soles of your feet together and let your knees fall apart if that feels like it's too much and too intense first thing in the morning you're also welcome to just keep your feet flat on the floor and let your knees fall in towards one another so these morning yoga practices are really also about empowering you to lean into whatever feels good these morning yoga classes can really help us to start our
day with clarity with positivity and also by making yourself priority before you have to focus on work and family and everything else that you have going on so give yourself a little pat on the back for joining me this morning and making time for your practice and the affirmation we'll be working with today is i easily handle whatever comes my way i easily handle whatever comes my way take three more breaths here as you internally repeat this affirmation and let it truly sink in you might want to use your hands to help float the knees
back up to center and we'll come into recline pigeon pose just cross your right ankle over the top of your left knee feel that thigh move away from you as you reach through pulling your left knee in towards your belly just using a little bit of arm strength try to relax head and shoulders as much as possible here and give it one more big squeeze and carefully release uncross we'll go to the other side left ankle crosses over the top of your knee flex your foot and then reach through be mindful of your breath here
whenever we practice we want the breath to be slow and steady in and out through the nose and feel that breath go all the way down to your low belly and let's release just bring both knees in towards you give it a big squeeze maybe lift head and shoulders off the mat tiny little ball and we'll come to tabletop pose so you can rock up and just cross bringing your palms under your shoulders knees under your hips and i'm going to use this as an opportunity to stretch into the wrists and forms so instead of
keeping my fingers pointing forward i'm going to rotate either start here with your fingertips pointing towards the long edges of your mat or you can take that deeper by bringing your fingertips pointing towards your knees and just doing cat and cow from here really simple inhale drop the belly lift the gaze curl tailbone up exhale round and contract and keep pushing into your fingertips and knuckles as you do this one more cycle inhale and exhale carefully release bring your hands back tabletop pose and let's transition downward facing dog walk your hands forward make sure you
have your block somewhere close at the top of the mat before you lift your hips up and back and really don't worry about whether or not your heels touch the mat you can bend your knees a lot stretching long through your arms long through your spine and lean onto your left leg as you reach your right leg up towards the sky keep it straight and square so it won't be going up as high as it would if you're bending your knee and that's fine really working on strength here and then carefully step that foot forward
in between your palms so the top of the mat ground the back heel down at about a 45 degree angle so you're coming up to your warrior one so both hips and both shoulders are facing forward bending into that front knee should feel a big stretch through the front of your left thigh draw your navel in if you'd like to take it a little further press your hands together and shift your gaze up little back bend and let's draw our hands to the heart look forward once more straighten your front leg and narrow your stance
a little bit so you're not quite as wide and you can bend just to grab a hold of your block so we're going to bring right hand to the hip and hold on to your block in your left hand as you inhale reach your arm up towards the sky and on the exhale hinge forward and hold push into your heels inhale come all the way up we'll do that one more time exhale hinge forward and now go ahead and lower all the way down so in your pyramid pose depending on how the hamstrings are feeling
this morning you might stay up high on the block or you might choose to lower your hands down towards the floor relaxing your head towards your shin and if you were lowered down like i am come back up onto the fingertips and then back up on your block you're going to bend into your front knee a little bit and just bring your block or your hands a few inches in front of your right foot for your standing splits squeezing that left leg up as high as it'll go take one more full deep breath here rag
doll fold at the top of the mat bend both knees relax your upper body down and roll all the way up to stand inch by inch shrugging the shoulders down and away from your ears let's take a flow inhale arms rise exhale fold forward you can bend your knees here halfway lift flat back plank pose step your feet back and lower all the way down cobra inhale roll the shoulders back keep your elbows bent exhale downward dog make sure you still have that block close by we'll move to the second side this time go ahead
and reach your left leg up to the sky still keeping it straight and squared finding warrior one left foot forward ground that back heel you want your feet to be about hip width distance apart maybe even wider if balance is feeling tricky this morning so shoulders and hips facing forward and even in the context of this practice we have a few challenging poses can you connect to that intention and affirmation i easily handle whatever comes my way palms together shift your gaze up and connect your hands to the heart straighten that front leg bring your
back foot in a couple inches grab a hold of your block in your right hand this time left hand to your hip keep your hips squared inhale stretch up tall and exhale just go parallel to the floor as if you were leaning on a table push into your heels come all the way up and this time we'll fold so lean it forward and then all the way down maybe keeping your hands on that block or maybe lowering fingers and head down towards the mat i easily handle whatever comes my way if you were on your
fingertips start to lift up hands on your block for standing splits bend into your front knee move the block forward reach your right leg up you really need to squeeze into your glutes to get that leg up ragdoll fold at the top of the mat bend your knees generously and roll all the way up to stand let's take our flow inhale arms rise last one here exhale fold it down halfway lift flat back plant the palms from plank maybe chaturanga this time upward facing dog downward facing dog and let's go right away into our pigeon
pose before we close our practice right leg rises maybe you open up the knee and the hip this time and then bring your right knee behind your wrist stretch your back leg out and try to square off your hips so you're not leaning on one side more than the other this is a good opportunity for you to put your block underneath your glute or you can simply fold on down five breaths making this pose as passive as possible so gravity is doing the work for you see if you can relax your shoulders your arms your
chest one more full deep breath and slowly walk your hands back in downward dog make any little movements here that feel good after that deep hip opener we'll go check out the second side left leg rises bend your knee open up your hip and bring your left knee behind your wrist square off your hips so again maybe you prop a block underneath that glute or that thigh or you can simply fold on down five breaths here once more and let's come out this is your last opportunity to go to your downward facing dog stretch everything
out long through your arms and bring your knees down take a seat in any way that is comfortable for you close your eyes bring your palms together at the front of your hearts let's really anchor this intention for our day i easily handle whatever comes my way let's close with a big breath in through the nose and out the mouth [Applause] namaste thank you so much yogis if you've been doing the morning yoga movement challenge i'm so proud of you for making it to day three let's definitely keep it going leave me a comment down
below good morning to let me know that you're following along with this journey and again you can always click the link down below if you're not familiar and would like to join i'll practice again with you tomorrow please subscribe to my channel you are not done yet i would love for you to click on this video right here to do a five minute guided affirmation meditation also click the link down below right here in order to be notified of every new video that i release part of this morning yoga movement thank you again and i'll
see you tomorrow
