welcome this is a five-minute
beginner-friendly full-body yoga stretch option to have some props handy for
practice let’s begin come to your knees walk your hands forward rest the
forehead on the mat or a block drawing the breath into the belly expanding the
lower back with your inhale full exhale sighing out any tension in the shoulders
in the upper back maybe the neck you come to your hands and knees tabletop
position inhale drop the belly case up for cow pose exhale round through the
spine for cat continuing at your own pace moving with your breath next inhale right hand reaches up exhale
thread it under the lap take the left hand to the top left corner of the mat if this feels good rest here or go ahead
and take the bind so wrapping that left hand all the way around either to your
low back we’re grabbing your right hip release come back to table opposite side left hand reaches up
exhale thread it through resting the right arm in whatever variation feels
best for you either at that top corner beside the left arm or go ahead and take
your bind you release take the hands to the top of the mat
begin melting the chest down option to rest a block under the forehead or chest
for extra height puppy pose stopping wherever you meet that stretch begin rounding through the spine to
cobra pose slight bend in the elbows exhale melt the chest down towards the
mat on your inhale pressing in the tops of the feet
fyz engaged for up dog exhale send the hips up for down dog bend the knees
shake the head doing whatever the body needs here next inhale step to the top of the mat
half lift exhale forward fold option to bend the knees inhale hands come up
overhead reach tall exhale heart center inhale half Sun Salutation hands come up
overhead reach nice and tall exhale forward fold inhale half-lift
exhale bend the knees rest your chest on your thighs grab opposite elbows for a
rag doll let the head be heavy here shake the
head relax the neck next inhale round up to standing hands overhead exhale heart center thank
you for joining namaste