hey everyone its Lauren Roxboro here and
I'm excited to share with you my
alignment morning routine let's lay down
on the roller place it under your whole
spine from head to tail so you want your
whole spine supported and we're gonna do
an amazing shoulder blade massage
opening up the shoulders so inhale as
you reach your arms around crossing the
right arm on top of the left exhale as
you open the heart and then cross the
left on top of the right make sure
you're deeply breathing for each one
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opening up the chest massaging the
shoulders lengthening the neck
last one then we're gonna do some deep
breathing so bring the arms out to the
side now we're gonna inhale reach the
arms out around and up expanding the
lungs three dimensionally opening up the
heart each time you lengthen and take a
big breath you want to feel your spine
elongate a little more you want to make
sure your heels are about hip-width
apart and your feet are lined up with
your heels
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this helps boosts metabolism regulate
hormones gives you a little energy boost
sometimes better than a cup of coffee
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now we're gonna sit up and do a
beautiful sacral release so you're going
to come up with your hands behind you
open your heart open your collarbone
cross your left heel over your right
knee and then we're just gonna roll
through that sacral attachment area from
the tailbone out to the side of the hip
make sure you go slow here you always
want to use a softer roller because this
is a very delicate area but this will
free up the hips and the pelvis getting
those hips lubricated so that you walk
with more efficiency through your day
and last two here inhale and then we'll
switch okay place that right ankle on
the left knee you're gonna roll from the
tailbone out to the outer hip
beautiful roll through those hips
releasing that sciatic nerve you want to
be really mindful of your posture here
so keep your heart open your shoulders
back your spine tall
perfect and then we're going to come up
from there and then we're going to turn
the roller we're going to take it under
your upper middle back now we're in a
place the feet about hip-width apart
looking up at the ceiling inhale lift
your hips bringing those elbows together
we'll help open up those shoulder blades
even more inhale as you open those
elbows wide down the middle back
make sure you stay rolling from the
upper middle back to about your lower
ribcage so you want to go lower than
that you don't want to go down to the
lower back on this move breathing into
your spine here
aligning the upper back and the neck
opening the heart and make sure you're
pushing from your heels and using that
little smile of your tush two last one
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now go ahead and lay down on the mat
placing the roller under your pelvis
make sure it's not making your spine
arch you want to maintain a nice neutral
spine hold on to either edge and then
we're gonna extend both legs up we're
gonna start with scissors inhale as you
reach one leg long exhale as you switch
lubricating the hip joints decompressing
the lower back repositioning the organs
and lifting the pelvic floor 3 make sure
you breathe inhale 2 last one exhale up
now we're going to do leg circles we're
gonna open start going down this is
gonna help open up those hips inner
thighs pelvic floor and you're driving
this with your core make sure you're
ahead weight stays anchored down into
the mat though make sure you're using
your abs last one perfect take a second
here realign the roller if it slipped
out bring the knees back up and then
we're gonna take the legs up okay now
we're gonna do inner thigh crosses inner
thighs slicing over each other and up
two three four inner thighs lower belly
and exhale up harder than it looks
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last one breathing and up to three
beautiful bend the knees reposition the
ball or if it slipped and we're gonna do
corkscrews for the last move both legs
extend up you're gonna roll to the right
side of the roller without tipping the
left and then you're gonna reverse
inhale as you sweep down around and up
this is gonna really fire up those
obliques getting that waistline long and
lean and inhale to the left exhale bring
it up and make sure if you're going down
too low and you feel like your weight is
going forward go ahead and decrease your
range of motion you'll feel these
tomorrow for the last one exhale bend
the knees and that's my online life
morning routine thanks for joining me
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