15 MIN MORNING YOGA STRETCH Full Body Routine Beginner Friendly

Hello everyone, Namaste and welcome to my channel. My name is Trishala and today I have a 15 minute

morning yoga stretch routine for you guys that should hopefully help you feel energized

Let's come in to a Vajrasana at the back of our mats. You could also choose any sitting posture

of your choice. We're only here for a few moments to take account of our mental

and physical well-being. So close your eyes and just breathe naturally. Before you open your eyes, bring your palms together, rub them and create some heat between

your palms and place your palms over your closed eyes before you gently open your eyes

That should feel super relaxing. So let's start our day with a relaxation pose

Separate your knees and come into Shashankasana. I've shown you two options here, so you pick the

one you are more comfortable in. Remember the primary goal of this pose is to relax

So try to make yourself as comfortable in this posture as you can

This is a great posture to relax, to bring down your stress levels

So try to remember this for when you're feeling stressed or anxious

You could also do this posture in your own bed before you get out and begin your day

Remember to just flip over every morning into a Shashankasana and spend a few minutes here

You don't even have to focus on your breathing. Just relaxing in this posture is a great way to

start your day. So when you're ready, come back up into a Vajrasana and we'll begin

some movements for the neck area. So breathing out, bring your chin to touch your chest and as

you breathe in, take your neck back and shine your chin towards the roof. So we'll do this around

four times, taking it really slow and relaxed so that we don't injure ourselves in the practice

When you're done with your last round, you'll bring your chin back towards the chest and now

we'll start rotation. So take your chin over your right shoulder, back over the left shoulder and

front. This makes one rotation so continue for three more before we switch the direction of

our rotation. Make sure you're being very gentle, you're aware of what you're doing

and you're feeling comfortable and relaxed in this posture. You could keep your eyes open

or closed. Now take your chin over your left shoulder, back over the right shoulder and front

So we're just making sure to reverse the rotation as well, just to create some balance between the movements

Once you're done with four rounds in each direction, come on to all fours and switch into

standing. So come into standing and come to the center of your mat, bring your feet together so

that the sides of your feet are touching and you look at a point that's in front of you at eye

level. Interlock your fingers, take your palms up over the head and place the back of your hands

on the top of your head. Now as you breathe in you're going to stretch your hands up

straighten your elbows and come to the balls of your feet. Breathe out, down. Breathe in

two, up. Breathe out, two, down. Breathing in, three. Breathing out, three. Breathe in, four

Breathe out, four. Breathing in, five and just hold here for five, four, three, two and one

Come back down. Now we're going to modify this posture slightly. So bring your feet to hip width

distance and straighten your elbows once again. Try to create some more length in your spine

and then as you breathe out you're going to bend over your right hip towards the right side

Breathing in to the center and breathing out, left. Breathe in, center. Breathe out, right

Breathe in, center. Breathe out, left. Breathe in, center. Breathe out, right. Breathe in

center. Breathe out, left. Breathing in, center. Breathe out, right. Breathe in, center. Breathe

out, left. Now for this next round we're going to hold over in our bend for just five, four, three

two and one. Breathing in, breathing out. Breathing in and breathing out

From here release your hands at shoulder line and you're going to twist to the right side as

you breathe out and wrap your right hand behind your back and your left hand comes to the right

shoulder. Center and now we twist to the other side so that your left hand goes behind the back

and the right hand comes to the left shoulder. Now we're going to try to aim to do around four

to five rounds on each side but if you'd like to do this faster then go ahead and wrap your hands

freely behind the back and in front of the chest. Come to the center and wrap on the other side

Try to do around 10 rounds of this and hopefully this should really

ease up any tension that you're holding in your back. We're going to continue to keep our feet at hip width and I'm just turning here to the side so

you can see the poster better and now as you breathe in raise your hands up at shoulder

line in front of you and as you breathe out try to sit your hips back as if there was an

extension in your back. Now we're going to continue to keep our feet at hip width and

and as you breathe out try to sit your hips back as if there was an invisible chair

To release bend over your legs come into a forward fold and then circle your hands up over the head

back into standing. We're going to do this four more times breathing in raise your hands breathing

out sit back into a chair. So try to make sure that your back is straight in this posture you're

not rounding your shoulders and your knees are not tracking over the front line of your toes

Try to breathe with every movement here so that you can regulate your breathing

and learn how to breathe while relaxing in a posture. If you'd like you can also hold your

final round for around five to ten pounds and just count this by yourself mentally before

you forward fold again raise your hands up over the head and come back to standing

Now for this next portion of the class we're going to do Surya Namaskar. Seeing as this is a morning

yoga routine I wanted to include at least three rounds of Surya Namaskar. So when you're ready

come to the front line of your mat close your eyes and prepare yourself to begin. If you're not sure

how to do a Surya Namaskar then don't worry you can also take this time just two or three minutes

to lay back on your mat in Asha Vasana closing your eyes and taking account of how you're feeling

now after all of the poses we have just completed in this series. If you do practice Surya Namaskar

regularly then join me in doing three rounds of this. I'm taking it super easy super slow

and the first round I'm going to let go of the breathing in the asana just breathe naturally to

adjust my body to the practice and starting the second round I will include the breath here and

I'm going to keep all of the poses really easy. I'm not going to stretch too much or work on my

flexibility here it's only to keep my body warm and get the entire body slightly more fired up

before we finish off class today. So take this at your own pace you could do three Surya Namaskars

or you could do more or you could just rest in Asha Vasana this is your choice here

Surya Namaskar is a great way to warm up all the limbs of the body and get the blood flowing throughout

I fell in love with yoga many many years ago so this had to be a part of my first video here on YouTube

so take your time to complete the practice so

if you're practicing Surya Namaskar for this portion of class then once you're done just

take a few moments to neutralize your breathing so stand with your feet together try to take

deep inhalations and exhale through the mouth. Neutralize the breathing and once you feel your

heart rate is back to normal sit down on your mat with your legs outstretched in front of you

we're going to bend the knees here point the toes towards the head and then we're going to try to

practice a Paschimottanasana which is a forward fold. So raise your hand up over the head and

wiggle your spine a little bit just to create some more space here and as you breathe out you're going

to try to catch hold of your toes. So keeping our back straight which is the primary goal of the

practice we're going to hold in this posture for around 10 deep breaths

Count your breath we're doing 10 deep breaths here you can keep your eyes open or closed this is your

choice and when you're done you're going to come out of the posture the same way we came into it

so raise your hands up over the head and then release your hands. So that was all for today's

class I hope you guys are feeling really energized to begin your day. If you like this video then

please let me know in the comments below. Like and also share it with anyone you might think

would find this useful. If you have any more suggestions for me on videos I could make then

please do let me know in the comments. I would love to make more videos and take in your suggestions

here as well. Thank you so much for watching have a great day ahead and I will see you guys in my

next video