Morning Yoga | Full Body Stretch | 12 Minutes

good morning everyone welcome to Rachel
Pichler Yoga my name is Rachel we’re going to be doing another nice morning
yoga practice today so fun just a little bit of space to move and let’s get
started so we’ll get started today by just
finding a nice comfortable seat so maybe sitting cross-legged or on your knees
and also feel free to sit up on a cushion or block or anything that you
might have laying around and we’re just gonna let the eyes close for a few
moments and place your hands either on your knees or in your lap and then as
you inhale I want you just to sit up a little bit taller take a nice big inhale
lengthen your spine and as you exhale drop those shoulders down away from the
ears but keep that nice long spine take another inhale maybe grow a little bit
taller and exhale relax one more inhale lengthen your spine and exhale soften
those shoulders awesome you guys so we’re gonna let the chin fall all the
way down towards the collar bone creating some length through the back of
the neck let the head hang heavy and just find the breath and even though
that we’re letting our head be nice and heavy with each inhale you take just sit
up a little bit taller and exhale soften through the shoulders soften through the
neck nice you guys slowly start to let the head roll over towards the right
shoulder and again remember to sit tall and then drop those shoulders from the
ears awesome you guys let your head come back
down to your collar bone and roll all the way over to the left side awesome you guys at the head the chin
come back down to the collarbone and he’s a big inhale lift your chin back up
to neutral I want you to bring the shoulders all the way up to the ears
shrug those shoulders and then pull them back and drop them down feel free to
start to open up the eyes you can take another shoulder roll if you would like
but we’re gonna come over onto our hands and knees so just coming forwards off to
the side spreading your fingers nice and wide bring those knees and right under
the hips and take an inhale start to drop your belly lifting your chest as
well as your chin exhale rounding through the spine push into the palms a
little bit and draw the chin in towards the collarbone let’s go again inhale and exhale one more inhale drop that belly
kind of arch the back and lift the chin and exhale rounding through the spine
gently pull your belly button in inhale coming back to a nice flat back all
right we’re gonna keep our hips stacking over top of the knees but you’re gonna
reach both of your arms all the way out in front and just drop your forearms
down onto the mat drop your forehead and also drop your chest puppy dog let’s be
nice and gentle on those shoulders continuing to find the breath here if
you want to close your eyes and just really settle in go for it and then feel
free to stay as you are or maybe lift up a little bit and just take your left arm
and slide it underneath your chest dropping the shoulders and the chest
back down as well as that forehead or maybe even a cheek and if you came over and slid that left
arm underneath just lift on now bring that left hand back to the top of your
mat and take your right arm drop it under these underneath the chest and
then rest those shoulders back down rest your head just feeling this a little bit
more for that right side awesome job you guys use an inhale lift
yourself back up I want you to bring that right hand back out in front and
instead of dropping the shoulders in the chest I just want you to shift your
weight forward just a little bit and then we’re gonna send it back and you’re
gonna drop the chest down again so use an inhale just lift that chest all the
way up kind of shift that weight forward a bit and then as you exhale drop it
down she’s really getting into the shoulders into the upper body
maybe warming up the wrists a little bit even that core and we’re just gonna do
one more shift that way forward and then pull it back puppy dogs stretch nice
work you guys inhale lift yourself back up you can
walk your hands in so that they’re under the shoulders we’re going to tuck our
toes underneath and lift on up into downward facing dog
whew yes the first downward dog of the day you might want to take your dog for
a nice big walk so you can bend your right knee and then find the length
through the left leg and then switch sides get your hips involved whatever
leg is bent just drop that hip to that side as well
and just move however feels good awesome work you guys we’re gonna look between
my hands and you’re gonna step or walk your right foot all the way up to the
top let’s lower the back knee down and then sink into those hips so again early
morning yoga practice we are typically not as flexible in the morning as we are
at the end of the day so only go as far as feels good for you you can keep your
hands on the mat you can start to lift the hands to the knee but get into that
hip flexor just a little bit here so however far you need to sink into those
hips go for it find that stretch and then relax through the shoulders I’m
gonna give you guys a little option to add a twist into the lunge so you could
take your left hand and just rest it on your front knee and then take your right
and just reach it behind you maybe even for the back leg if you can’t get it
that far that’s cool you can bring your hand to that right hip but just think
about turning the chest to face the right side nice you guys using inhale
turn yourself back to face of front and then let’s go for a little counter twist
so right hand to the knee left hand either to the left hip or to the back
leg beautiful you guys you can inhale turn yourself back to face the front
lower your hands to the mat and then let’s step all the way back into our
downward facing dog so again opportunity to take your dog
for a nice big walk I say big because I really want you to bend your knees here
and rock those hips around and just move a little bit nice you guys use an inhale
look between your hands exhale bring your left foot up this time lower that
back knee set up your lunge finding that right hip this time staying with your
hands on the mat or bringing them all the way up to that front knee just take
this time to find your balance settle into the lunge and even though we’re
going for a twist I still want you to sink into the into those hips alright so
if you’re coming for the twist let’s turn to the left to start right hands
can find that front knee left hand to the hip or the back leg nice gentle
twist nice work you guys my hips are feeling
pretty tight this morning so much needed let’s use an inhale turn to face the
front and then exhale for your counter twist nice work you guys use an inhale
turn to face the front drop your hands all the way down stepping the front foot
back downward facing dog take a nice big inhale and exhale as you inhale again
look between your hands and exhale walk your feet all the way up to the top of
your mat so keep your feet about hip width apart
we’re gonna bend our knees a lot here if you would like to interlace your fingers
behind the low back squeeze those palms together maybe if you need it but just
lift the hands off of the low back a little bit or a lot getting into those
shoulders and those arms a bit and then just fold forward let your head be nice
and heavy creating some length your legs if it feels right or keeping those knees
nice and bent take another big breath in and exhale release your hands all the
way down to your mat inhale let’s lift up halfway and keep those knees nice and
bent if it feels right and exhale drop your hands to the mat step or walk your
feet all the way back into downward facing dog beautiful you guys stay for
an inhale and exhale lower your knees all the way down find that nice comfy
seat that you started your yoga practice in and then place your hands on the
floor beside you if you’d like to close your eyes let them close take a big
inhale reach your arms out wide lift the chin and exhale your hands together
through hearts and hold it here beautiful practice city you
guys I hope that you’re feeling great and ready to take on whatever comes at
you today so have an awesome day and until we meet again namaste