Thanks for joining me
for this morning yoga practice
that you can do right in bed.
My name is Ann Swanson
and I designed this routine
to help you with morning stiffness
and to get things going.
You can start by setting your phone
or device where you can see it comfortably.
And we're gonna start here
but reaching your arms over head
lengthening your legs out and stretching from head to toe
as much as you have room for.
You can do a little wiggle here.
Gently reaching side to side,
awakening your muscles and your mind.
And then with the next exhale, hug both of your knees
in towards your chest.
You can stay still here for a moment
or you could begin to rock gently,
getting a little massage to your low back.
You can even draw circles with your knees,
checking in with your body.
Now keep your right knee hugged in toward your chest
and lengthen your left leg out.
You can place it flat down or knee bent
foot flat on the bed.
Holding the right knee in,
begin to draw circles at your hip joint.
You can do about three in one direction
and three in the other.
And then hug it in tight,
releasing and switching other side,
hugging the other knee and toward the chest.
And hold it with just your left hand
drawing those circles
as big or small as is comfortable for you.
Make sure you go in both directions.
And then a hug that knee in tight.
Release and switch, release and switch.
We'll do this several times back and forth.
You can even links in the leg out onto the bed.
If that's comfortable for you.
Keep breathing.
Next time you hug your right knee in towards your chest,
we'll keep it there.
And lift your hips up a little,
scooch them to the right on the bed
and drop your right knee over your body
crossing it over into a twist.
You may want to grab a pillow to put it under your knee
and do any little wiggles you need
to settle here for a moment and notice your breath.
Now, come on back to center
and bring both knees bent feet flat
on the bed for a moment and center.
Hugging your left knee into your chest,
you can lengthen that right leg out
and then lift up, scoot your hips to the left a little bit.
Drop your knee over your body toward the right side.
And you can use a pillow and do any wiggles you need
to settle here.
Let your head fall in whatever direction is comfortable.
And notice your breath.
Now come back to center,
hug the knees into the chest once again,
this time rock side to side
until you rock on over to one side
and make your way to hands and knees
and then come down to forearms and knees.
Begin by warming up your joints, rocking forward and back,
warming up your elbows.
Feel your shoulders warming up.
You can make the movement as big or as small
as you're comfortable with,
feeling your hips warming up and knees.
Widen your knees a little bit
and rock back as far as you comfortably can
and then drop your head down.
Maybe even rest it down on a pillow on your hands,
on the bed, whatever's comfortable.
You may be able to rock your hips all the way back
toward your heels into a child's pose.
But wherever you stop is just fine.
Notice your breath.
Feel your breath in the back of your rib cage expanding
for three more full breaths.
And then make your way to hands and knees
to do several cat/cows.
Inhale lifting your head and tailbone up,
dropping your belly.
Exhale, rounding your spine,
dropping your head and tailbone,
squeezing your low belly in.
Inhale, dropping your belly, lifting your head and tailbone.
Exhale, rounding your spine, squeezing your belly,
dropping your head and tailbone.
See if you can coordinate this with your breath
for the next few movements.
And then pause and center and feel the resulting sensations.
Gently rocking yourself to seated.
You may sit with your legs however they're comfortable,
maybe crossed, maybe legs hanging over the side of the bed.
Just try to sit tall for a moment,
feeling your head floating up.
And notice your breath moving in and out of your nose.
Take a moment to set an intention for your day,
whatever pops into your mind is exactly what you need.
You could also set the intention for inner peace.
No matter the circumstances today, you will recognize
and tap into that inner peace within you
that's always there.
Notice your breath and affirming your intention for the day.
And as you're ready, slowly coming up to standing
and doing any movements that feel right
as you begin your day.