Speaker A
Welcome, this is a 10-minute yoga class for overall health.
A 10-minute full body yoga stretch focusing on overall health, flexibility, and relaxation, suitable for all levels with optional modifications.
Key Takeaways
- Short, accessible yoga routine suitable for all levels to improve overall health.
- Emphasis on breath control to reduce tension and increase relaxation.
- Use of props and modifications to accommodate different body needs.
- Balanced flow combining strength, flexibility, and mindful movement.
- Encourages consistent practice with community engagement through channel subscription.
Summary
- 10-minute yoga session designed for overall health and full body stretching.
- Includes gentle warm-up poses like wide leg child's pose and tabletop movements.
- Incorporates foundational yoga flows such as downward dog, plank, chaturanga, and up dog/cobra.
- Focus on mindful breathing with inhales to create space and exhales to release tension.
- Offers modifications using props like pillows for added support and comfort.
- Includes dynamic leg stretches with ankle circles and gentle twists to improve mobility.
- Features seated twists and side stretches to enhance spinal flexibility and posture.
- Encourages body awareness and organic movement to suit individual needs.
- Ends with a calming seated stretch and gratitude, promoting relaxation and mindfulness.
- Call to action for viewers to like, subscribe, and enable notifications for future content.
Full Transcript — Download SRT & Markdown
Speaker A
Feel free to have some props nearby in case you'd like to modify.
Speaker A
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.
Speaker A
Option here to place pillows between the hips and heels and underneath the torso for added height and support.
Speaker A
Just taking a moment here to soften the body, to check in with the body.
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Notice where you're holding tension and utilize your inhales to really create that space.
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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.
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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.
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Just finding that movement wherever the body takes you today.
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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.
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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.
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Engage the core, soften the neck.
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Tailbone up towards the sky.
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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.
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Exhale fold, option to bend the knees at any point.
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Inhale, come to standing, hands reach up.
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Exhale, fold.
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Inhale, half lift.
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Exhale, plant the hands.
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Step it back into plank.
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Full inhale.
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Exhale, plant the knees, lower halfway, Chaturanga.
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Inhale for up dog or cobra.
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Exhale, tuck the toes, down dog.
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Keeping the shoulders square.
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Inhale, left leg reaches up, bending at the knee.
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Drawing that knee up towards the sky, take a moment here.
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Maybe even circling the ankle.
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Continue pressing the mat away from your hands and that right foot.
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Inhale, round through the spine, drawing that knee in towards the chest as you plant the left foot between the hands.
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Dropping that right knee.
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Inhale, left hand reaches up, gentle twist.
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Exhale, go ahead and draw a circle with the left hand.
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Inhale, reach both hands up overhead.
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Exhale, plant the hands.
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Step it back, plank.
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Option to plant the knees, lower halfway, Chaturanga.
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Inhale for up dog or cobra.
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Exhale, down dog.
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Opposite side now, inhale, right leg reaches up, bending at the knee.
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Drawing that knee up towards the sky, maybe finding some movement in that ankle.
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Inhale as you round through the spine, exhale, planting the right foot between the hands.
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Inhale, right hand reaches up.
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Exhale, draw it back down.
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Inhale, reach both hands up overhead.
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Nice little flow.
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Exhale, go ahead and plant the hands to the mat.
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Step it back into your plank.
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Option to plant the knees, take your Vinyasa, lower halfway.
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Inhale for up dog or cobra.
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Exhale, this time sending the hips towards your heels, forehead or cheek to the mat for child's pose.
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As always, you have the option to modify here, placing pillows under the hips and underneath the torso.
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We'll just stay here a quick moment.
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Softening the arms.
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We'll gently release coming all the way up to our seat.
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Straighten the right leg, flexing the right foot.
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Hugging the left knee in towards the chest.
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Resting the left foot to the inside of that right thigh or just cross it over to the outside of the right thigh.
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Left hand just behind you.
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Right hand to the left knee, go ahead and twist as you exhale.
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Or inhale, reaching that right hand up, exhale, take your twist.
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Right elbow to the outside of the left knee.
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Inhale to sit tall.
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Exhaling to soften the shoulders.
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Taking a moment here.
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Full inhales, full exhales.
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And we'll gently release.
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We'll switch sides.
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Straightening that left leg.
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Hugging the right knee in towards the chest.
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Whatever variation works best for you, planting the right foot to the inside or outside of that left thigh, right hand behind you.
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Left hand to the outside of the right or taking that left elbow to the outside of the right knee.
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Gently release.
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Coming to a comfortable seat.
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Inhaling the hands up overhead.
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Exhale, side stretch towards your left.
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Inhale, reach back up.
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Exhale, side stretch towards your right.
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Inhale, reach back up.
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Exhale, heart center.
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Inhale, reach.
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Exhale, draw it back in.
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One more time, inhale, reach.
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Exhale, heart center.
Speaker A
Thank you for joining.
Speaker A
Namaste.
Speaker A
If you enjoyed this video, don't forget to like it below.
Speaker A
Subscribe to my channel and hit the bell icon so you don't miss any updates on future videos and live streams.
Topics:yogafull body stretch10 minute yogaoverall healthbeginner yogayoga flowbreathworkmindfulnessflexibilityyoga with props
