Stretch it OUT! Full Body Stretch Routine, Gentle Yoga Beginners Workout, 10 Minutes!

[Music] Hey there. Welcome back to my morning yoga series. My name is Liberty and today we're going to be doing a gentle yoga flow to awaken the body. You don't need any props for this class. Let's go ahead and get started. If you're in a place where you cannot watch this video right now, save it in your watch later and join me whenever you can. [Music] Hey there. For this gentle flow, we're going to go ahead and start just as you woke up laying on the ground. Find yourself in a comfortable laying pose, lengthening your legs. Allow for your feet to fall towards the outer edges. And then take a few seconds here to notice the intention you want to set into this little flow. Maybe you place your palms facing up if you feel like you want to start receiving from the universe or if you're ready for your day and then place your palms facing down if you're feeling like you want to let go of all the tiredness or any worries or any expectations ahead. Wherever you are, go ahead and close your eyes and take a few seconds just to feel your body. Notice how you're feeling. As you inhale, you welcome stillness. As you exhale, you let go of any worries, any expectations. Once more, breathe in. Empower yourself. Fill up the belly. Breathe out. Let go of any energy pulling you down. Good. Last one. Deep inhale. And let it go. Good. Slowly start bringing your hands overhead. Take an inhale. Good morning. Stretch. Lengthen your body. Good. And as you breathe out, grab your left wrist with your right hand. Pull it towards the right side of your space. Walk your right foot to the right side of your mat. And then cross the left ankle on the bottom. Big inhale. Pulling both limbs towards the right side for a banana stretch. Take a deep inhale. Deep breath out. Good. Inhale. Bring yourself back into center. Uncross your legs. Exhale. Change the grip. Grab the right wrist with the left hand. Pull towards the left as you exhale. Bring the left foot towards the left corner. Cross the right ankle on the mat. Breathe in to reach. Breathe out to lean towards the left side to open the whole right side back. Good. As you inhale, bring yourself back to center. Exhale to bring both knees onto your heart. Give yourself a squish. Press the thighs closer to your belly and do circles with your ankles one direction and then the other. Good. Now grab each knee with each hand. Take an inhale to bring them even closer to you. Try not to lift the tailbone. Keep it on the ground. As you breathe out, draw circles with your knees. Three in one direction. Good. And slowly start turning towards the other side. Beautiful. Slowly bring yourself back into center. Knees to your heart. Exhale to lengthen both feet to the front to the top of your space. Take an inhale to point your feet. Exhale. Flex. Few more point. Breathe out. Flex. Last one. Point. Exhale. Flex. Inhale to point. Exhale to flex. Grab the right leg. Let go of the left foot to the ground. Inhale. Pull your right leg closer to you. As you exhale, bend your right knee. Bring the right knee close to your armpit for halfappy baby. Flex your left your right foot and try and see if you can bring your right knee close to your armpit. Take a deep inhale. Deep breath out. Point your left toes to stretch the left. So, as one more inhale as you exhale, slowly start guiding the right knee towards the left side of your space for a twist. Keeping your arms opening a tea, use your left hand to press the right knee down, looking straight up or towards the right side. Take a deep inhale. Deep breath [Music] out. Take one more inhale. Good. Slowly bring yourself back into center. Inhale to lengthen both feet back up. Exhale. Grab the left leg. Release the right foot down. Pull the left leg close to you. Good. And as you exhale, slowly start bending the left knee, bringing your left foot close to the center yourself. Good. See if you can reach for your foot and bring the left knee closer towards your left armpit. Keeping the tailbone on the ground, point the right toes. Full breath in. Deep breath out. Good. Again, full inhale and let it go. Breathe in to grab the left knee with your right hand. Breathe out to twist towards the other direction. You can use your right hand to press the left knee down. Gazing straight up or towards the window wall. Take an inhale. Deep exhale. Good. One more deep inhale. Let it go. Inhale to bring both knees to center. Exhale. Release your feet right next to your glutes. Hands next to you. Inhale to lift your hips high. Exhale. Interlace your fingers underneath your back. Inhale to keep pressing your hips high. Exhale, chest going towards your chin. Take one more inhale. Good. And as you exhale, slowly release your hips back down on the ground. Take an inhale to bring your knees onto your heart. Cross your ankles. As you breathe out, rock and roll a little bit side to side. I mean, back and forward, eventually rolling all the way into seated on the mat. Once you're there, find a comfortable cross-legged pose. Take an inhale. Reach your hands up. Exhale. Right hand to the right side of your space. Lean to the right. Good. Inhale. Come back up. Exhale. Left hand to the left side of your space. Lean left. Good. Once more. Breathing both arms high. Exhale. Lean to the right side. Left hand grabbing outside of your right knee and twist. Good. Inhale. Both hands high. Exhale. Twist to the left side. Good. Inhale. Come back up. Exhale. Release your hands behind your back. Interlace your fingers. Take an inhale to press your hands away from you. Exhale. Bring both hands to the right ribs to your right waist. Inhale to sit up tall. Exhale. Bring your right re ear to your right shoulder. Inhale. Come up. Exhale. Send both hands towards your left waist. Breathe in. Stand up. Sit up tall. Exhale. the left ear, left shoulder. Breathe in. Send your hands back. Exhale. Release your hands right next to you. Inhale. Bring your hands high. Exhale. Hands open in a breathing. Open your arm. Give yourself a hug. Left elbow on top of the right. As you exhale, bring your hands into eagle. Bringing your palms to touch. Take an inhale to send your hands high. Exhale. Bring your elbows all the way forward. Maybe just to your chest. Maybe all the way down to the ground. Good. As you breathe in, coming up. Exhale. Release your hands. Other side. Breathe in. Hands high. Exhale. Arms opening your teeth. Breathe in. Hug yourself. Right arm on top. Breathe out. Eagle. Arms. Connect your palms. Inhale. Elbows away from you. Exhale. Elbows to your belly or maybe all the way down to the ground. Take a deep inhale. Deep exhale. Inhale to come all the way up. Exhale. Release your hands right next to you. Hopefully this little movement helped you to feel a little bit more awakened. Thank you for following. Have a good day. Thank you so much for practicing with me. If you enjoyed this video and you want to see more, download our app, Yoga Plus. Don't forget to watch the next video of my series. Bye. Welcome to Yoga Plus. Courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the pose library. Yoga Plus by Psychiatric available on Google Play and the App Store. Join us for 14 and 30-day programs, hour-long classes, and much more on our yoga app, Yoga Plus by Psycher Truth. It's free to download and features a variety of wellness content, including yoga, fitness, pilates, guided meditations, and interviews with dozens of wellness experts.