10 min Morning Yoga Full Body Stretch – Yoga with Kassandra
Spinal Mobilization (2 minutes):
Cat-Cow: Start on all fours, hands shoulder-width apart, knees hip-width apart. Inhale, arch your back and look up (cow pose). Exhale, round your back and tuck your chin (cat pose). Repeat 5-10 times.
Thread the Needle (optional): From tabletop, extend one leg straight back, keeping your hips square. Reach your opposite arm under your front leg and thread it through, reaching for the back wall with your hand. Hold for a few breaths, then switch sides.
Standing Stretches (3 minutes):
High Lunge: Step one leg forward with a big lunge, keeping your front knee bent at a 90-degree angle and back heel lifted. Reach your arms overhead and gently arch your back. Hold for a few breaths, then switch sides.
Triangle Pose: From a standing lunge, reach your front hand down towards your shin or ankle, and extend your other arm straight up towards the ceiling. Keep your hips square and gaze up at your top hand. Hold for a few breaths, then switch sides.
Side Bends: Reach your arms overhead and bend to one side, reaching your ear towards your armpit. Keep your hips stacked and core engaged. Hold for a few breaths, then switch sides.
Floor Stretches (4 minutes):
Downward-Facing Dog: Start on all fours, push your hips back and up, straightening your legs as much as comfortable. Lengthen your spine and press your heels towards the floor. Hold for a few breaths.
Pigeon Pose: Sit on the floor with one leg bent in front and the other extended straight back. Lean forward over your front leg, feeling a stretch in your glutes and hip flexor. Hold for a few breaths, then switch sides.
Child’s Pose: Sit back on your heels and fold forward, resting your forehead on the mat and arms outstretched. Breathe deeply and relax for a few breaths.
Cool-Down (1 minute):
Corpse Pose: Lie flat on your back with arms by your sides and palms facing up. Close your eyes and relax your whole body for a few breaths.
Remember, this is just a general guideline. You can adjust the poses based on your own needs and flexibility. It’s important to listen to your body and breathe deeply throughout the routine.
Here are some additional tips for your 10-minute yoga stretch:
Modify as needed: Don’t push yourself into pain. If a pose feels uncomfortable, adjust it or skip it altogether.
Focus on your breath: Breathe deeply and slowly throughout each pose. This will help you relax and get the most out of the stretch.
Hold each pose for 30-60 seconds: This is generally enough time to feel a stretch without pushing yourself too hard.
Repeat the routine on a regular basis: The more you stretch, the more flexible you will become.
If you’d like a guided video to follow along with, you can search for “10-minute yoga stretch” on YouTube.