15 Min Yoga Full Body Stretch & Strenghten.

Welcome! This is a 15-minute yoga full body stretch and strengthen routine. As always, feel free to modify or skip any poses that don't feel right today. Let's begin in any comfortable position. We'll just work on the wrist, so just circling the wrists here, feeling out all the clicks and ticks. And then maybe shake out the wrist if that feels okay, just a gentle shake. And wherever you are, we'll make our way into a tabletop pose, tucking the toes and sending the hips towards the heels. You can stay leaning forward, or you can come all the way up if that feels okay. Just working into the root of the body, the feet. Great. Go ahead and shake it out. Come into your tabletop pose. And whenever you're all set, we'll go ahead and come into some organic movements. So just moving wherever the body takes you. You can even come down to your forearms if that feels better for you, if it's a little strain on the wrist. Again, just moving wherever the body takes you here. Where are you feeling tension? Just you and your mat. Finding that connection, that mind-body connection. And whenever you're ready, go ahead and come down to your belly, resting on the forearms, pressing into the tops of the feet, tucking the tailbone and engaging that core. So this will feel warm for some as you engage the core, lifting through the sternum. So you're completely engaged. It might feel like a workout, actually. Completely normal. And just pressing into the palms of the hand, between the palms of the hand and the forearm, opening the chest. And you can stay here, or you can find a little bit of movement, softening the belly slightly and just gazing over one shoulder and then over the other, keeping the tops of the feet, pressing into the mat. Great. Softening the body here, go ahead and rest the head on the forearm. Now you can go ahead and bend that left knee, staying here, if that's enough of a stretch. Or if you can, if it is available today, you can go ahead and grab that left foot and then draw it towards the left hip. And here we'll use our breath to really create that space in the hips, in the psoas, so drawing that breath into the belly. And as you inhale, maybe feeling the belly stretch, feeling the belly pressing into the mat. You might notice the stretch gets slightly more intense. And then as you exhale, softening the body wherever you can, softening the belly. And then we'll switch sides. Same thing here, staying wherever you feel most comfortable and just working at your own pace. Use the breath. And we'll gently release, pressing into the hands, sending the hips towards the heels, forehead or cheek to the mat. Option here to take the knees wide. This will give more space for the chest, the upper body and the belly. Now only if this feels comfortable for you. If not, you can keep the knees closer together. You can also modify placing pillows between the hips and heels underneath the torso. And you can also place blocks or books under the forehead to give yourself more space for the chest, the belly, or if it is a little bit of a strain in the neck. Keeping the hands reaching forward or just to your sides. Checking in with the body. Notice how you're feeling here. Notice where you're holding that tension. And with each exhale, softening the body wherever you can, even if it's just for a moment. Great. Go ahead and lift your upper body so you are seated on the heels. Now, if this is intense or just not available today, perfectly fine. Skip this pose. Come to something that feels better. And if you are here today, go ahead and inhale. Reach the hands up overhead. Lift the hips. Tuck the tailbone. And as you exhale, sit the hips back down. Hands to heart center. We'll do that a few more times. Engage the core as you do this. Perfect. Exhale. Sit the hips back down. And then just making your way to your seat. Nice comfortable seat here. Whatever that looks like for you. You can even do this last part in a chair with your feet planted on the ground. And we'll draw the chin down. Ear to shoulder. Ear to shoulder. Just stretching the back of the neck. And we'll lift the chin up. Ear to shoulder. Ear to shoulder. Getting into the front of the neck. Great. Nice neutral spine. We'll do some seated cat cows. Inhale. Lifting through the chest. Take your gaze up. And as you exhale, rounding through the spine. Take your gaze down. And we'll continue syncing breath with movement here. Perfect. Nice neutral spine. We'll inhale the hands up overhead. Exhale. Side stretch towards the left. Inhale. Reach back up. Exhale. Take it over towards the right. Now we'll just alternate with this movement. Flowing like a tree. Almost like a palm tree. Moving with the breath. And maybe find some fluidity here. So you're maybe less robotic in this movement. Less calculated and more organic. And it's okay if it doesn't feel organic yet. With time, the more you practice, the more you get into your body, you will flow a lot more fluidly. Especially as the strength builds. And we'll reach the hands up overhead. Exhale. Cactus the arms. And we'll just gently begin to twist side to side. Just your own ability. So no forcing here. And we'll come back to center. Inhale. Reach the hands up. Exhale. Cactus the arms. Twist towards the left. Inhale. Back to center. Reach the hands up. Exhale. Cactus the arms. Twist towards the right. And we'll do that one more time. Flowing at your own pace. Great. We'll exhale. Release. Shake out the shoulders. And just placing your hands on your thighs. Palms facing up. Take a moment here to let the shoulders be heavy. Acknowledging all the work you just did. And we'll end this class just giving ourselves a little massage here. Maybe hug yourself. Opposite shoulders. Squeezing the arms. The hands. Maybe massaging the back, the belly, the legs, the feet. We'll take a few deep inhales here. Sit nice and tall. As you exhale, softening the shoulders. And we'll inhale. Reach the hands up overhead. Exhale. Heart center. Thank you for joining. Namaste. If you enjoyed this practice, please give it a like. Comment. Let me know which pose was your favorite. And be sure to subscribe for more classes like this one. If you'd like to support in other ways, I do offer a membership right here on YouTube. I will leave all the information in the description below. Thank you so much for choosing to share your time with me.