Do you know where you hold tension in your body most? This full body stretching sequence will help you find the spots you are holding on, and give them a nice gentle release.
Start laying down and move slowly through these 7 poses, taking your time to feel and breathe in to each one.
No props are needed for this one.
1. Happy Baby - Start laying down on your back. Pull both knees in to the belly. Rocking gently side to side. After a moment, take the knees a bit wider to the outsides of the body. Stay here, or clasp hold of the outsides of the feet. Then kick the heels up to the sky, as you press the knees down towards the ground. Soften your shoulders and neck down. Sway gently side to side for a few rounds of breath.
2. Bridge - Bring the feet to the mat about hip width apart, walking heels in towards the sit bones. Relax the arms down at the sides, turning the palms to face up. Press in to the heels to lift the hips up off of the mat. Squeeze in to the glutes and hug the thighs in towards the mid line. Hold for several breaths. Then slowly lower down inch by inch.
3. Rag Doll Fold - Rock up to standing, taking the feet a bit wider than the hips. Bend the knees and fold down over the thighs. Hold opposite elbows, as you let your spine decompress. Relax the head down, releasing tension from the neck. Maybe add in a gentle sway from side to side. After a moment here, release the fingers down. Bend deeper in to the knees and then slowly roll up inch by inch.
4. Goddess - Turn towards the long edges of the mat, taking the feet wide. Turn the heels in and toes out towards the corners of the mat. As you inhale reach the arms up and out in a Star Pose. Exhale, sinking the hips down as you bend the knees and elbows. Squeeze the thighs open. Move through this for a few rounds of breath. Then hold down in Goddess pose. Bring the hands on to the thighs. Take in to a gentle twist, dropping the left shoulder forward and pulling the right shoulder back. Come back through center and take to the other side.
5. Skandasana - Look down and bring the fingers to the mat. Bend in to the right knee as you straighten the left leg. Drop the hips down, maybe pointing the left toes up to the ceiling. Switch sides. And repeat this a few times through.
6. Reverse Warrior - Turn your left toes to the top of the mat. Open your arms wide, and look out over the front fingers. Bend in to the left knee, squeezing it open to track over the middle toe. Flip the palms up to reverse the arms, bringing the left hand up and the right one down to the back leg. Lift back up. Turn the left toes in and the right ones to the back and repeat through on this other side.
7. Passive Forward Fold - Come to a seat, extending the legs out in front of you. Turn the palms to face up to the sky. Let your self naturally round and fold down over the legs. Stretching your entire back body. Hold here for a moment, allowing your whole body to open.
Want more of these 10 minute morning yoga practices? Want to commit to 30 days in a row? Join the Morning Movement Challenge here!
These stretches come from day 5 of the Morning Yoga Challenge. Practice with me in the video below.
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7 Poses to Release Tension in the Body
Reviewed by Private Met
on
10:13:00 PM
Rating: 5
Reviewed by Private Met
on
10:13:00 PM
Rating:
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