10-Minute Morning Yoga Stretch

Hi, welcome, "Get Healthy U TV." My name is Sheila Chenier. I'm here to give you a 10-minute yoga practice, something that you can do every morning, something that you can take with you on the road, okay? Let's get started with our practice. Starting out with your shoulders down and back, and feel your spine lifting up, Go ahead and spread out all 10 toes, and feel the arches of the feet lifting. Feel the kneecaps lifting. Roll the shoulders again, back and down. And then arms rise up, reach up, extend up overhead. Take an inhale, and an exhale, and palms might meet. If they might, just fingertips, and then exhale, arms come down along the sides of the body. Go ahead and take those hands behind the back. Roll your shoulders back and down, lifting up the gaze. Two breaths here, as you inhale, and exhale. One more breath, please, inhaling and exhale. Inhale. Arms rise. Reach up, extend up overhead, open twist, shoulders soft, and encourage that hip. If the hip wants to rock back, see if you can glide the hip forward, sliding that back knee, and shoulders are soft. Inhale, arms reach. Let's take it to the other side, exhale, twist, turn. Again, check and see where your hips are, where the knees are, line up. Soften, wrap, one more breath as you inhale, and exhale, inhale, come back to center. Now, finding a backbend, cactus arm, or maybe you interlace the hands behind the back. Another or, palms might meet. Then you're reaching with the heart. One breath, as you inhale, shoulders soft, exhale. Inhale to come back to center, exhale, swan dive forward, hinging forward. Inhale, half lift, look forward. Exhale, looking towards your belly button. Inhale, go ahead and step your right foot back. Go ahead and step your left foot back. Now, option, come to your knees if you like. Spew the fingers wide, slide your shoulders back and down. Lower yourself down toward the earth, and then start to lift the heart, and maybe lift the gaze, but relax the shoulders. One breath, inhale. Exhale, press yourself back. Now, finding yourself in extended child's pose, allow your knees to separate, arms extend out over the head, and breathe here. Keep reaching those fingertips to the very top of the mat. Keep reaching your seat to the back of the mat. Two more breaths, here's your inhale. Exhale, if your head doesn't touch the earth, that's okay. Inhale. And exhale. Bring yourself to all fours, tucking toes under. Spew the fingers, and seat goes back, head goes low. Breath here. Now, keep pressin' the seat back, walkin' out those legs. And then find stillness, heels down, or up. Last breath here, as you inhale. Exhale. Look between the hands. Go ahead and lift up a leg, step it through, and then bring the other leg with. Inhale, half lift, looking forward. Exhale, and fold. Bend the knees, rise and reach up. Come all the way up to standing. Reach, hands to heart center, and breathe. Let's take that sun sal' through, one time, one breath, one motion. Inhale, reach. Exhale, swan dive, fold. Inhale, half lift, flat back, gaze up. Exhale, fold. Inhale, step a foot back, or maybe you bend, and you jump back. Find ***, maybe knees down, lower squeeze, hover, flow through, uncurl toes, knees down or up. Remember, option, that cobra. Go there, curl toes under. Down dog, remember your extended child's pose. Yes, you know, it's a choice. Breathe here, two more breaths, inhale. Exhale. One more breath, as you inhale. And exhale. Coming back to all fours. Right leg goes high, right foot steps through. Uncurl the toe, rise up, reach up. Find a backbend. Breathe your inhale. Exhale, add a little motion to that. Hands come down, push your seat back. Now, maybe you lift the toe up. Maybe the knee stays back. Come back up, exhale. Now you decide. Breathe, inhale. One more time, exhale. Inhale, coming forward. Curl that back toe under, now lift the knee. Rotate the heel down to the earth. Hands to thigh, prepping for warrior one. And then arms come up, sink, shoulders soft. Breath, maybe palms meet, just like in that backbend, or maybe cactus arm. Inhale, straighten out front leg. Open yourself up. And keeping that toe pointed forward, thumbs up, triangle pose, reach, open the heart, use the breath, inhaling and exhaling. If you have a block, a book, you can maybe prop your hand up on that. One more breath here, inhale, exhale. Reverse this triangle pose. Breath. Back leg, find energy, turn that big toe in, roll the weight to the outside edge of that foot. Now bend front knee, reverse warrior. Breath, as you inhale. Exhale, side angle reach, forearm to thigh, to sky. Breath, inhaling, or maybe you take that, and you slide that tricep down, and maybe your fist comes forward, or it extends out. Last breath, as you inhale, and exhale. Now, slowly, top arm comes down, so just straighten out your front leg. Now, turn that toe forward. So your right toe is in, your left toe is in. Lift the heart, and then fold, breathing here. Now those hands, you might touch ankles. Might keep the hands out in front, or you take 'em around, and breath. So, the strange part about this, the wider your feet go, a little bit easier, more digestible for your hamstrings, back of those thighs. So if you need that, go ahead and do it. One more breath here, as you inhale. And exhale, coming into a flat back. Now, we're gonna go a little in reverse, so walking yourself around, find your side angle. Lift the heart, using breath, full inhale, full exhale. One more breath here, as you inhale. And exhale, reverse your warrior, sinking into front leg, and again, tidy up. Breath, sink. Now, that front knee not extending over your toe. Line it up and breathe. Now straighten, reverse triangle pose, breath, inhale. And exhale. Last breath here, as you inhale. And exhale. Start to bring yourself forward, and if you'd like, a triangle pose here. So remember, we were down low before. You can be right here. Take it where you need to go, just hinge, send the hip back, open the heart. Gaze go upward. Last breath, inhale, exhale. Now, right away, sweeping down that right arm. Pivot, bend front knee, find your warrior one. Sink, breathe, and again, option with those arms. Maybe you get a little bit of a heart opener here. Breath here as you inhale, and exhale. Inhale, reach, exhale, hands go down. So now that left foot, send it back. Breath. One more breath here as you inhale, exhale, find your plank, lower, lift, press back to extended child's pose. Using breath, or you down dog. One more breath here, as you inhale. And exhale. Start to bring yourself up, coming to a seated position. And moving into a pigeon pose, seated pigeon pose. Sometimes your knee is doing a traditional pigeon pose, if you're going, "Sheila, I don't get that, what that is." So you have that right leg bent, and then you come here. Some, it's just not conducive, so let's change it up if you'd like to. So you can cross that leg around in front, same thing, in that glute piriformis in there. You can even give it a hug. Wrap, and if you'd like to challenge balance, hinge back, and then lift, breathing here as you inhale. Exhale, one more breath, inhale. Exhale, foot comes down. Now go ahead and lower down that right foot, sitting up nice and tall, left arm comes up, twist, turn, spine is tall. See if you can anchor down that right glute. Keep twisting, keep lifting the spine, inhaling. With each inhale, like a sip of air, see if your spine grows tall. Exhale, and rotate. Last breath here, as you inhale. Exhale, unwind the body. Unwind the legs. Give the legs a hug here. Let's get ready for the other side. So now take that over to the other side. Now the opposite knee, the left leg comes around in front. And again, you find that space that one side, what might work for one side, might not work for the other. So go ahead and try maybe something different here. Give a hug. Breathe, it's okay. Rock back, or not. And then start to lift. Breathe here. So can you feel your core? Oh, I can feel mine holding me here. Breath, foot comes down, and then go ahead and bring that foot around in front. Now, again, even if this bend in this leg is not working for you, straighten out your right leg, okay? Spine grows tall, lift tall. And then twist, turn. Shoulders down. Every time I'm in this position, you know, like I said, sip up from a straw, I think of a straw. My spine is like a straw, and is lengthening, and then I just rotate around. I can use that hand to guide, wherever you need to be, just breathe. One more breath. Here's your inhale, and exhale. Coming back to center, unwind. Sit up nice and tall. Let's take those spine twists again. Inhale, arms reach, open twist to the right side. Gazing over that shoulder, sitting nice and tall. Arms reach, exhale, twist, turn, other side, roll the shoulders back and down. Coming back to center, hands to heart center. Now, here's the most important part. Take 30 minutes. "30 minutes." 30 seconds, maybe a minute. Breathe. Thank you so much for joining me. Namaste.