10 Min Yoga Full Body Stretch for Overall Health

Welcome, this is a 10-minute yoga class for overall health.

Feel free to have some props nearby in case you'd like to modify.

We'll begin in a wide leg child's pose, so just taking the knees as wide as you comfortably can, walking the hands forward, taking the forehead or cheek to the mat.

Option here to place pillows between the hips and heels and underneath the torso for added height and support.

Just taking a moment here to soften the body, to check in with the body.

Notice where you're holding tension and utilize your inhales to really create that space.

Using your exhales to completely let go, sighing out any tension in the upper back, the lower back, the hips, the feet, the arms and hands.

We'll gently release coming into a tabletop pose and just finding some organic movement here, maybe rocking side to side, maybe even taking the hands further up.

Just finding that movement wherever the body takes you today.

We'll come back to center, nice neutral spine, wrists under shoulders, go ahead and tuck the toes, sending the hips up for down dog.

Feel free to keep a generous bend in the knees or just bending one knee, bend the other, pressing the mat away from your hands and feet.

Engage the core, soften the neck.

Tailbone up towards the sky.

Inhale as you step towards the top of the mat, coming right into a half lift, flat back, come up as high as you need.

Exhale fold, option to bend the knees at any point.

Inhale, come to standing, hands reach up.

Exhale, fold.

Inhale, half lift.

Exhale, plant the hands.

Step it back into plank.

Full inhale.

Exhale, plant the knees, lower halfway, Chaturanga.

Inhale for up dog or cobra.

Exhale, tuck the toes, down dog.

Keeping the shoulders square.

Inhale, left leg reaches up, bending at the knee.

Drawing that knee up towards the sky, take a moment here.

Maybe even circling the ankle.

Continue pressing the mat away from your hands and that right foot.

Inhale, round through the spine, drawing that knee in towards the chest as you plant the left foot between the hands.

Dropping that right knee.

Inhale, left hand reaches up, gentle twist.

Exhale, go ahead and draw a circle with the left hand.

Inhale, reach both hands up overhead.

Exhale, plant the hands.

Step it back, plank.

Option to plant the knees, lower halfway, Chaturanga.

Inhale for up dog or cobra.

Exhale, down dog.

Opposite side now, inhale, right leg reaches up, bending at the knee.

Drawing that knee up towards the sky, maybe finding some movement in that ankle.

Inhale as you round through the spine, exhale, planting the right foot between the hands.

Inhale, right hand reaches up.

Exhale, draw it back down.

Inhale, reach both hands up overhead.

Nice little flow.

Exhale, go ahead and plant the hands to the mat.

Step it back into your plank.

Option to plant the knees, take your Vinyasa, lower halfway.

Inhale for up dog or cobra.

Exhale, this time sending the hips towards your heels, forehead or cheek to the mat for child's pose.

As always, you have the option to modify here, placing pillows under the hips and underneath the torso.

We'll just stay here a quick moment.

Softening the arms.

We'll gently release coming all the way up to our seat.

Straighten the right leg, flexing the right foot.

Hugging the left knee in towards the chest.

Resting the left foot to the inside of that right thigh or just cross it over to the outside of the right thigh.

Left hand just behind you.

Right hand to the left knee, go ahead and twist as you exhale.

Or inhale, reaching that right hand up, exhale, take your twist.

Right elbow to the outside of the left knee.

Inhale to sit tall.

Exhaling to soften the shoulders.

Taking a moment here.

Full inhales, full exhales.

And we'll gently release.

We'll switch sides.

Straightening that left leg.

Hugging the right knee in towards the chest.

Whatever variation works best for you, planting the right foot to the inside or outside of that left thigh, right hand behind you.

Left hand to the outside of the right or taking that left elbow to the outside of the right knee.

Gently release.

Coming to a comfortable seat.

Inhaling the hands up overhead.

Exhale, side stretch towards your left.

Inhale, reach back up.

Exhale, side stretch towards your right.

Inhale, reach back up.

Exhale, heart center.

Inhale, reach.

Exhale, draw it back in.

One more time, inhale, reach.

Exhale, heart center.

Thank you for joining.

Namaste.

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