Minutes Full Body Yoga Stretch IN BED (all levels) - Anaducha.com - AnaDucha

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Minutes Full Body Yoga Stretch IN BED (all levels) - Anaducha.com

Minutes Full Body Yoga Stretch IN BED (all levels) - Anaducha.com

Minutes Full Body Yoga Stretch IN BED (all levels) - Anaducha.com


Welcome to yoga take a long body stretch and draw your knees in feet flat on the mat and reach your arms overhead clasp your fingers stretch through your fingertips then begin to cactus your arms keep contact with the surface below you the entire time as you bend your elbows down next to your sides

keep going and then when you cannot go any further straight now your arms down by your sides inhale as you reach your arms up to the ceiling and overhead stretch through your fingertips exhale as you catch this your arms bending them open lowering all the way down until you cannot go any further that's straighten out again inhale reach your arms up to the ceiling and then overhead exhale to cactus your arms coming all the way down and this might feel really challenging because it is a mobility exercise so let's do it two more times inhale as your arms reach up and overhead exhale as

you catice your arms down notice every sensation that you feel opening through your chest and shoulders last time inhale as your arms reach up and overhead exhale to cactus them down then pull your right knee into your chest and hold it into place take your left leg long down on your mat allowing for a gentle stretch in your lower back and switch legs extend your right leg long pull your left knee in hold it into place and breathe and stretch then release inhale as you switch sides exhale as you hold your right knee in inhale to switch sides exhale to hold your left knee in and keep going

alternating with your breath and feel free to keep going with this movement exactly as it is or you can add on by straightening out the leg that you pull in pointing and flexing through your foot smooth and controlled and alternating sides with your breath the next time that you pull your right knee in keep it held in extend your right arm long and pull your knee across your body for a big twist and then just relax into place feel your breath creating space through your torso as you soften through your chest and shoulder your middle and lower back even through your hip and make your way back to Center

and switch sides draw your left knee in extend your left arm long pull your knee across your body big stretch here and then just relax no need to chase the sensation or strain to find a deeper stretch you'll go deeper if you can just let go then come back to Center then take your time as you roll over onto one side and use your hands to press yourself up the seated cross your ankles sit up tall with your hands in your lap let's ground ourselves mentally with some affirmations and deep breaths so exhale everything from your lungs and take a deep inhale through your nose and as you exhale think I am

strong another big breath in through your nose as you exhale think I'm doing great last big breath in through your nose as you exhale think I'm exactly where I need to be and who I need to be and continue to breathe in and out through your nose and lower your chin down to your chest let your head hang heavy notice and appreciate any sensation that you feel and take your hands to your knees and as you inhale pull your chest forward and lift your chin up for a seated cow pose as you exhale round your spine and tuck your chin cave your chest see it cat back again inhale open up into your

cow pose heart opens shoulders roll back exhale to your seated cat cave your chest really press back one more time big inhale open up seated cow and big exhale round your spine see the cat and come back to Center with a tall spine twist to your right just gently and take your left hand to your right knee right hand behind you do yourself a favor lower your right ear down to your right shoulder and begin to nod your head inhaling as you lift your chin up towards the ceiling exhaling as you tuck your chin in two more big breaths like that inhaling open exhaling the clothes last big breath in and big

breath out then gently make your way back to Center and we'll switch sides twist your left right hand to your left knee left hand plants behind you lower your left ear down to your left shoulder big inhale nod your head chin goes up big exhale and tuck your chin two more just like that in now exhale last big breath in and big breath out and come back to Center take your right hand down past your right side and reach your left arm up and overhead getting a big stretch to your left side body and again nod your head inhaling as your chin pulls back exhaling as you tuck your chin and two more big

breaths like that on your own with your breath slowly waking up your body connecting to your breath when you're finished come back to Center and switch sides left hand plants on the ground right arm reaches up and overhead find the depth that serves you today and three big breaths as you nod your head and come back up to Center and place both feet flood on them out in front of you these are hands down on the mat behind you fingertips pointing towards your heels and him to lift your hips up into a reverse tabletop and if this is a little intense right now you can just lift your chest up keep your

hips down wherever you are focus on that sensation of your chest and shoulders opening breathe into that don't fight it four three two one come back to your seated position sit up tall eyes closed and notice how you feel what you feel where you feel it namaste well done yogi remember your daily practice is your strongest practice and the quickest way to see results in your practice in your body and on your mat so I want to give you access to my five-minute quick ABS yoga workout with the most effective yoga exercises to help you strengthen your core improve your posture and tone your

abs fast even five minutes a day is better for you than one hour once a week so if you think you have no time for yoga make time for this article you won't regret it all you have to do to get access to this formerly Members Only article is click the first link in the description of this article enter your name and email and I'll instantly send you my five minutes quick abs go go workout now did you like this practice let me know by clicking the like button below and leave a comment with your requests for future articles and don't forget to subscribe to my website it's totally free all you have to do is click

the subscribe button and the notification belt so you never miss one of my future uploads I upload yoga articles every week to help you stretch strengthen tone de-stress and peel back the layers to becoming your best self on and off your mat so go get started on the 5 minute quick apps and I'll see you there bye you.

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