Wake up with this beginner friendly 15 min Hatha Yoga stretching class.
This week’s class is a quick 15 minute morning hatha yoga stretch, that’s perfect to do first thing in the morning right after waking up.
It’s suitable for all levels, even beginners and is perfect whenever you’re short on time but still want a full body stretch. You don’t need any props but you can always add in two blocks if needed! We begin in child’s pose and end in a super short, seated meditation.
These poses are a collection from my most recent video on YouTube. Click here – or on the video above – if you would like to take the full 15 minute practice alongside with me.
1. Child’s Pose
We begin in an easy childs pose, keeping the knees together, fold forward and let your forehead rest to a block or to the floor.
As you breathe in, imagine you could widen your low back with your breath and as you breathe out, let the bones of your body drop down.
2. Child’s Pose with a Sidebend
Walk your hands over to the right and fold, adding in a side stretch, reaching out as much as you can with your left fingertips. Again take some deep breaths and soften the shoulders, even when reaching forward.
After holding for a few breathes, carefully come back to center to switch sides.
3. Cat and Cow
From table top pose, on hands and knees, firm your abs up and in, inhale drop the belly lift the gaze and on the exhale let your head drop; back of the neck long; look into yourself. Inhale broaden across the chest and exhale all the air out of the body as you round. Take a few more rounds on your own. If you want to you can also let this evolve into some hip circles, inviting in some intuitive movement. Or you can keep doing cat/ cow, whatever feels best for you.
4. Thread the Needle
Back in table top pose with your palms under your shoulders, reach your right arm up to the sky and then exhale thread the arm underneath you. Let the ear and shoulder come down to the mat or to a block. Push into your left palm to twist deeper or reach it up overhead for a deeper shoulder stretch.
Push into your left palm to come back up into all fours, switch sides.
5. Downward Facing Dog
Curl your toes under and press your hips high, into your downward facing down. Spread the fingers wide so that you can see the color of the mat between your fingers. Make any movements here that feel good, so maybe bending the knees deeply, pressing your chest towards your thighbones. You can also bend and straighten one knee at a time. Let the head be heavy, sending the breath wide into your low back.
5. Half Splits
From low lunge, shift the hips back in space, flex the foot coming into a hamstring stretch. On the inhale half lift; glide the shoulders back and exhale to fold. Use your inhale to lengthen your spine, exhale fold forward.
To switch sides, bend into the right knee again and step back into your downward facing dog.
7. Wide-Legged Forward Fold
From your dog pose, step your left leg to the front of the mat and then turn both feet towards the side of the mat, heels slightly wider than the feet, for a wide legged forward fold. Place your hands on the floor or on blocks shoulder width distance apart, fingers spreading wide. You can stay here or if you want to you can try to line up finger tips with toe tips, bending your elbows back to come deeper into the forward fold. Back of the neck is long. Press down through your heels and toes; draw up through the arches of your feet.
Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.
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