20min MORNING Wake Up YOGA » Full Body Stretch Flow | Gayatri Yoga

20min MORNING Wake Up YOGA » Full Body Stretch Flow | Gayatri Yoga


welcome to Gayatri yoga my friends. my name
is Kristina and today I offer you a yoga routine you can do in the morning as you
wake up. even if you are still in your bed you can do this routine. so as you wake
up stretch your legs and roll to your back if you are not on your back and
take a moment to connect to your body and observe how it feels. you can stretch the toes and you can stretch your arms overhead. lengthen through your spine through both sides of the body. and now bend the knees bringing
the knees in towards the chest and hug the knees towards the ribs towards the
sides of the ribs. you can play with pointing and flexing you feet. rolling
the ankles waking up you feet, the toes. you can lower the feet down keeping the
knees bent and you can give yourself a big big big hug welcoming you, your body,
your mind, and your heart to a new beautiful day. saying “good morning” to
yourself and “today you’re going to have the best
day of your life”. inhale and exhale release your hug and bring your right
knee in towards the chest squeeze the thighs in towards the side ribs and
extend the left leg stretch your left leg. point the toes to the front of the
room. send the right knee to the back of the room. inhale and exhale switch. extend
your right leg and squeeze the left thigh in towards the side ribs. point
the right toes and direct left knee to the back of the room. and let’s do a couple
of switches from side to side – one, two, three and four .and from here bend your
right knee, bring your left ankle on top of the right thigh and send the left
knee to th e front of the room. observe what’s happening in your outer left hip and now lift the right foot and start bringing your right thigh in towards the
chest as you send the left knee to the front of the room. you can bring the
palms towards your right hamstring and apply some strength to bring the thigh
closer and closer towards the chest. inhale and exhale release the hold on
your thigh, lower right foot down and begin sending the right knee to the
right side of the room. so you’re dropping your right thigh to the floor
completely. the left ankle stays on top of the thigh and you’re sending the left
knee to the front of the room observe the sensations in an inner right thigh
the Front’s of your hips observe and breathe into the tight areas. inhale lift your knees back up and now
bring your left thigh on top of the right if you wish you can curl your lower left
leg at the back of your right leg and lower both knees towards the right side.
maybe they can touch the floor finding your twist you can extend the arms and
gaze to the left trying to keep your left shoulder on the mat. from here gaze
to the right and uncross your lower legs so find your left leg on top of the
right. and slowly begin extending your left leg to the right maybe you can grab
the toes the inko the shin and begin rotating the chest back to the front
lowering your left shoulder down and getting to the left side. observing the
sensations in your outer left hip, your IT band, your glute, your waist. inhale and exhale,
bend the left knee, released hold. and from here straighten your right leg
extend your right arm out and directed to the back of the room and roll towards
the right side finding your armpit on the mat and place
your left foot to the floor bending your right elbow bringing the palm right
under the ear flex your right foot and pass your right leg up one two three
four five try to keep your left foot on the mat and slowly lower your right leg
down extending your right arm extending your left leg and rolling through your
belly. take a moment to relax. now bring the palms next to the ribs.
draw the elbows back and towards one another. press the feet into the mat and
begin lifting through the heart finding your Cobra stretching the front of your
body. and exhale down inhale up and exhale down . inhale rise up to your
elbows and cross your arms right arm is at the front of the left and slide the
palms to opposite directions, sinking into your shoulder stretch. observe the
sensations you can gently begin tucking the chin in towards the chest. stretching
the back of your neck. inhale press through the elbows into
the mat and lift the shoulders higher off the mat and slowly on crossing the
arms and bring the palms to the floor next to the ribs draw the elbows back
and find your Cobra lift through the heart and maybe you can extend the arms
a little more. draw the ribs to the front and your shoulders back and exhale lower
down . and slowly extend your left arm out to the side and begin rotating the chest
to the right, stepping your right foot behind you, opening the heart, stretching
your chest and shoulder. inhale and exhale lower your right palm back down
to the floor. you can circle your left arm all the way to the front finding
yourself on the side and now bending the knees finding yourself in your fetal
position on the right and from here begin extending your arms to the sides
and finding your twist lowering your right shoulder to the floor. and observe
where you feel the stretch. you should feel it more in the upper back. inhale and exhale slowly begin lifting
the knees, lowering your right hip to the mat, bringing the knees in.
relax your lower back. lower the feet down. and now bring your right ankle on
top of the left thigh and the right knee to the front of the room flex the foot
observe how your hips feel today and begin lifting your left foot and
reaching the left side to was the belly towards the chest and sending the right
knee to the front of the room gently applying some strength to pull your
thigh closer and closer towards the chest inhale and exhale lowering the
left foot down and slowly begin directing the left knee to the floor
hello in your low left leg on the math thigh on the mat keeping your ankle on
top of the thigh and send the right knee to the front away from you feel a nice
stretch here at the front of the hip maybe your groin and your inner thighs,
maybe your quadricep. just breathe and observe the sensations. try to relax not
resisting the stretch… breathe… inhale and exhale slowly begin lifting the knees
back up bringing your right thigh on top of the left and maybe crossing your
bottom legs – and slowly sending the knees all the way to the left and
twisting to the right trying to lower your right shoulder down breathe observe
the sensations in your lower back. inhale lift the knees and uncross your lower
legs with your right leg on top of the left and slowly begin extending your
right leg holding on to the shin the cuff mass of the ankle , the foot, the
toes… whatever works for you this morning. observing where you feel the stretch
where you feel the sensations. inhale and exhale slowly let go of the hold on the
foot, bending the knee and lowering the foot to the outside of your left thigh
as you straighten the left leg. and slowly you rolling to your left side
stretching the left arm to the front of the room . and lifting up, bending the left
elbow bring in the palm under the head rooting the right foot
into the mat and now lift your left leg higher up towards the scene for one, two,
three. four and five – inhale and exhale lower your left leg down, extend your
right leg and slowly roll to with the belly relax here for a moment inhale and when you’re ready crossing
the arms, sending your left arm at the front and right arm under the left
stretching the shoulders lift through the heart and start sliding the palms
away stretching the shoulders observing the sensations. you can gently curl the
chin in towards the chest stretching the back of your neck. inhale, when you are ready engage your
arms – press the forearms, the elbows into the mat to lift the armpits higher and
slowly uncross the arms and extend your right arm out to the side and begin
rotating the chest to the left lifting your left leg and crossing it over the
right and stretching your chest and your shoulder. if you wish you can lift your
left arm and send it back, inhale exhale lower your left arm down slowly return
back to neutral releasing your left arm bringing the palms into the mat next to
the ribs draw your shoulders back and down and begin lifting through the heart
finding your Cobra. roll the biceps out send your shoulders back and down. you can bend the knees … as you lower down to your belly lift the
thighs of the mat and engage the glutes, engage the hamstrings. and lets
pulse them for one, two, three, four, five inhale exhale extend the legs and lower
them down rolling to your right side for your fetal position, inhale.. and exhale…
without moving the hips and the knees begin opening the chest towards the
ceiling. you are stretching through your chest to lower your left shoulder down
to the floor finding a nice twist in your middle back. and if the left
shoulder cannot touch the floor that’s completely fine. this is where you are
breathe and enjoy your stretch connecting to your breath, connecting to
your sensations . inhale… slowly begin lifting the knees back up and descending
the left hip down to the floor. pressing your lower back into the mat draw the pubic
bone in towards the ribs and feel this engagement in your lower belly. peel
the hips off the mat. and slowly begin moving your right hip up imagine you’re
pouring water through the left side and then back to center, and through the
right. back to center and through the left. waking up your pelvis … back to
center – right ,back to center – left, back to center.
press the palms into the mat keep drawing the pubic bone into its ribs and
begin pushing the glutes, the hamstrings up towards the ceiling. stretching the
front of your body and tucking the shoulders under, interlacing the fingers.
as you press the hips the glutes the hamstrings up towards the ceiling
push your calf muscles towards the shoulder blades and your chest is
beginning to reach towards the chin. inhale and exhale, slowly unclasp the
fingers, release the shoulders, draw the pubic bone in towards the ribs and you
can extend the arms up towards the ceiling .you can flex the pulms & press the
pulms into the sky. feel the stretch in between the shoulder blades and begin
compressing your spine down into the mat one vertebra by vertebra at a time.
lowering the arms down and bringing the knees in. inhale lift your head neck and
shoulders off the mat, reach them towards the knees, feel the engagement in your
core and begin rocking forward and back trying to stay connected
towards the knees, massaging your back body. inhale and exhale roll to the front
and rise up into your squat and slowly rooting the feet into the mat extend the
legs and sit bones up towards the ceiling. taking a moment so stretch your
legs here, you can walk your legs bending the knees one at a time… now keep you
both knees bent.. inhale and exhale.. connect to your core, draw the pubic bone
in towards the ribs and really slowly begin extending your front body.
send the calf muscles to the back of the room, align the knees over the ankles,
hips over the knees, stretch through your belly , focus on your third eye area….
stretch through chest, your collarbones, shoulders aligning over the hips and
crown of the head aligning over the spine. and take a moment so observe your
balance…. bringing the palms towards the heart
center… remembering to be grateful for
everything your new day is going to bring to you, remembering that anything
it throws at you it’s only to make you stronger and better. thank you guys for joining me for this
quick practice I hope you feel great and awakened in your body … connected and
aware of each and every part of your body. please share with a friend
subscribe if you’re not subscribe yet until we practice again Namaste.