welcome this is a quick and simple 5-minute yoga flow for beginners you can
do right in bed or simply hop on your mat let's begin lane
reaching up overhead getting a really yummy stretch in there all the way from
the toes the fingers go ahead and grab opposite elbows overhead full inhale
here into the chest on an exhale begin to soften and sigh out any tension
within the shoulders when you're ready go ahead and bend the knees begin
rocking the knees side to side so really just getting into the hips here to the
inner thigh to the lower back
release drawing the knees to chest giving yourself a big squeeze here nice
big hug begin to grab the outer edges of the feet
bottoms of feet stay touching may be rocking side to side rest here if this
feels good or take it deeper by opening the feet for happy baby pose
release hugging my knees back to chest one more squeeze here when you're ready
come to tabletop wrists under shoulders knees under hips take your time on an
inhale dropping the belly gazing up for cow pose exhale rounding through the
spine gazing down for cat continue synching breath with movement going at
your own pace
you
when you're ready coming to a nice neutral spine begin walking the hands up
towards the top of the mat start to melt your chest down no tension in the neck
maybe the forehead rests on the mat here option to sway gently side to side so
getting into the shoulders begin sending the hips towards the heels for child's
pose inhaling drawing the breath into the belly expanding the lower back
with each breath on your exhale softening the shoulders and upper back
sighing out any tension within the body
inhale gently rounding all the way up
inhaling hands overhead exhale taking a twist towards the left
inhale the center exhale twisting to the right inhale to Center exhale side
stretch to the left right hand reaches up overhead inhale Center exhale side
stretch to the right back to Center big inhale hands reaching back up
overhead reaching nice and tall exhale hands to your sides inhale reaching nice
and tall here exhale release the hands to your sides last time inhale grabbing
all that space all that air exhale draw it into heart center thank you for
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