Welcome to a refreshing morning yoga session designed to invigorate your body and mind. As we embark on this 10-minute journey, let’s set an intention for the day, a word that encapsulates your desired state of being. Begin by lying comfortably, drawing your knees towards your chest. Gently sway from side to side, releasing tension in your shoulders. Gradually, widen your knees, allowing your inner thighs to stretch. Focus on the rhythm of your breath, inhaling and exhaling through your nose.
Next, extend your left leg and cross your right knee over towards the left. Reach your right arm up, gazing over your right shoulder to engage in a gentle spinal twist. Switch sides, repeating the twist with your right leg straight and your left knee crossed over. Center yourself, extending both legs forward. With an inhale, lift all the way up, reaching your arms towards the sky. Feel the stretch in your body as you lengthen and extend.
Engage your core and twist your torso, bringing your left hand to your outer right knee and your right fingertips behind you. Deepen the twist while extending your spine, creating both flexion and lateral flexion in your spine. Repeat on the other side, working both sides of your body. Fold into a butterfly position, soles of your feet together. Walk your hands forward, extending your torso towards the right, then the left.
Move into a toe squat, tucking your toes underneath and resting your hips over your heels. Inhale, opening up your chest, then exhale, rounding your spine and tucking your chin. Release into tabletop pose, shaking out your toes. Transition into downward facing dog, stretching out your arms and legs while pushing down into your heels. Engage your core and lengthen your spine.
Bend your right knee, keeping your left leg straight. Push into your left heel and reach your chest forward. Finally, come into a rag doll fold, walking your feet forward and draping your upper body over your thighs. Release your hands towards the mat and lift up inch by inch. Extend your arms overhead and side bend to the right and left, engaging your hips.
Sink into chair pose, rocking back into your heels, then bring your fingertips to the floor. Step your left foot back into a lunge, stretching your right thigh and hamstrings. Repeat on the other side, folding into a variation of half splits. Step back into downward facing dog, then into plank pose.
Lower yourself into a cobra pose, arching your back and lifting your chest. Release into child’s pose, opening up your inner thighs. Take deep breaths, allowing your body to relax. Come into a seated position and close your practice by chanting ‘Om’ once, setting your intention for the day. This practice is designed to energize and focus you, leaving you feeling refreshed and ready to take on the day ahead.