15- Minute Gentle Yoga : Four 15- Minute Workouts For Strength, Stretch, And Control by Louise Grime
View book: 15- Minute Gentle Yoga : Four 15- Minute Workouts For Strength, Stretch, And Control
items, you can fit in a quick yoga session that will leave you feeling balanced and energized. These gentle yoga programs are designed specifically for beginners, making it easy for anyone to jump in and start reaping the benefits of yoga. Each program is only 15 minutes long, making it perfect for those with busy schedules. Whether you have just a few minutes in the morning or a short break in the afternoon, these quick and convenient programs will help you incorporate yoga into your daily routine. With a focus on gentle movements and relaxation, these programs are suitable for all fitness levels. You don’t need any fancy equipment or a large space to practice yoga at home. Just roll out your mat, find a quiet spot, and you’re ready to go. So say goodbye to your excuses for not having time for yoga and start prioritizing your well-being. With these quick and gentle yoga programs, you can easily make time for self-care amidst your busy life. Begin your journey to a healthier, calmer, and more balanced you today.
Morning Yoga Flow | Energize and Ground Yourself with Sunrise Yoga
A Peaceful Start to Your Day: Morning Yoga Flow
Hi everyone! Welcome to Yoga with Adrian. I’m Adrienne, and this is Benji. As per your request, we have a soothing and energizing morning yoga routine for you. So, grab something comfortable and let’s get started.
Okay, my friends, let’s begin by standing tall at the top of your mat. Bring your feet together and squeeze your legs. Stand up nice and tall, drawing your hands to your heart. Close your eyes and let’s start with gentle movements to warm up.
Take a deep breath in and a long breath out. On the inhale, squeeze and lift your shoulders towards your ears. Exhale and let it go. Draw your elbows down. Inhale, squeeze and lift the shoulders. Exhale, relax. One more time, inhale, press into the feet as you squeeze your shoulders up to your ears. Exhale, relax the shoulder blades down the back as you lift your sternum to your thumbs.
Now, let’s move with the breath. Release the arms down and stretch towards the sky with a nice big good morning stretch. Inhale, reach up. Exhale, slide your shoulder blades down the back. Grab your left wrist with your right arm, inhale, lift up, and exhale, gently stretch over to the right. Inhale, lift up, switch your grip, and exhale, stretch to the left. Inhale, reach up. Exhale, bend the elbows and lift your chest. Inhale, reach up. Exhale, as if you’re pulling a bar down. One more time with your breath. Inhale, reach up. Exhale, palms come together overhead, and on the exhale, send it all the way down into a forward fold.
From here, widen your feet a little wider than hip-width apart. Bend your knees and let your head hang loose. Start swaying gently, waking up your glutes and pressing into all four corners of your feet. If you want, clasp opposite elbows here. Take deeper breaths, letting the blood rush to your head. Stay grounded through all four corners of your feet. Then, come back to center, release your arms, and walk your feet together or keep them hip-width apart – your choice. Dig into your heels, inhale halfway lift, find a flat back, exhale, soften and fold. Bend your knees generously, let your belly come to the tops of your thighs, tuck your chin into your chest, and roll up through the spine as you stand tall.
Reach your fingertips to interlace behind you, drawing the knuckles down and away. Close your eyes and observe your breath. Practicing first thing in the morning allows you to embrace the quiet. If it’s noisy around you, find that inner quiet. Take one more breath, lift up through your chest and heart, and exhale, bending your knees. Keep the fingertips interlaced as you slowly come forward, all the way to your fold. Reach your knuckles up towards the sky first, and then gently overhead as you bend your knees, creating a little inversion here. Take a deep breath in, bend your knees even more, and exhale, release the arms with control. Inhale, halfway lift. Exhale, fold. Plant the palms, step the right foot back, then the left foot back and lower down onto your belly. Press into the tops of your feet and extend your fingertips to the sides. Wrap your shoulder blades around, inhale, peel up into a cobra variation, lifting your chin. Exhale, slowly release down. Soften your gaze, close your eyes, and keep moving with your breath, finding little waves and spaciousness in your spine and body. If this variation doesn’t work for you, you can work in a baby cobra here. Catch a wave with your breath, and the next time you exhale, draw your hands underneath your shoulders, curl your toes under, and press up into a strong plank. Soften your face, take a deep breath in, and exhale, come into downward facing dog. Take a moment to stretch and find your breath. Sync up your breath with the movement of your body, pedaling out through your legs and feet. Gently lift your right thigh on an inhale, and exhale, softly step it all the way up between your hands. Pivot on the back foot and roll up to warrior one. Inhale, look up, reach up. Exhale, bend the elbows, open your chest. Inhale, look up, reach up. Exhale, swim your fingertips around to interlace behind you. Draw the knuckles down and away as you open through your chest. Inhale, exhale, press into your back heel, send your heart forward, and hover your belly over your thigh. Breathe deep, avoiding tension in your jaw and toes. Release the fingertips down, sweep the arms all the way up and overhead, catching a wave in warrior one, and then exhale to release. Plant the palms, pivot on the back foot, step the right foot back, and come into downward facing dog. Take a cleansing breath in through the nose and release it out through the mouth. On your next inhale, lift your left thigh high, and exhale, step it through and pivot on the back foot to come up into warrior one. Inhale, reach the fingertips up high, and then exhale, bend the elbows, open your chest. Inhale, lengthen your spine, and exhale, release your fingertips behind you with the opposite thumb on top. Press into the back foot, lift your chest on the inhale, and exhale, bring your heart forward, hovering your ribcage over your left thigh bone. Press into the outer edge of your back foot. Inhale, and exhale, release. Sweep the arms all the way up and overhead, catching a wave in warrior one, and then exhale, release all the way down. Pivot on the back foot, plant the palms, and come into plank pose. Option to move through a vinyasa or go straight to downward facing dog. In downward dog, take a moment to stretch, find your breath, and connect the breath with the movement of your body, pedaling out through your legs and feet. On your next inhale, lift your right thigh high, and exhale, softly step it through and pivot on the back foot to roll up into warrior one. Take a big inhale, reach up, and then exhale, hands to heart. Close your eyes, and take a peaceful moment for yourself. Inhale deeply, and exhale to bow your head to your heart.
Have an awesome day. Be yourself, be kind to yourself, and treat others the same way.