10 Minute Gentle Yoga Stretches | Quick Morning Energy Boost to Kickstart Your Day

[Music] Hey guys, it's Ashley and today I'll be doing a gentle morning stretch. You can do it in the comfort of your bed. You don't need anything for this routine. So, let's go ahead and get started. If you're not in a place where you can do this video with me right now, go ahead and add it to your watch later and join me whenever you can. All right, you guys. Good morning. Let's start by laying on our backs. I'm literally going to pretend like you guys are just waking up out of bed and I'm going to make sure that this is as gentle as possible. So, let's bring our knees into our chest and just rock forward and back, forward and back, massaging out that tailbone side to side, guiding the knees. And you can also go ahead take those knees and rotate them outward and back in, outward and back in. Do that a few times and then reverse it. And while you're doing this, making sure that you're keeping the breath continuous, breathing in out. Nice, you guys. Let's just open up those knees. I'm going to keep my heels up, toes down, and just relax here for a second. You can put your hands on the knees and gently press or you can rock side to side, but just letting gravity open up those hips for a second. Again, breathing in and out. All right, let's go ahead and roll the knees over to one side. reach the opposite direction and go in for a gentle twist, ringing out that spine. For an extra stretch, you can always extend the top leg and breathing in and out. And as you're stretching, just saying to yourself that today is going to be an amazing day. I'm telling you, it sounds corny. Rolling over to the second side, knees one way, head and arms the other way. It sounds corny, but those first morning thoughts that you tell yourself are really going to decide what kind of day that you're having. So, even if I think the day is going to be a headache, I still tell myself in my head, "Wow, today is just going to be so amazing." Even if it's a boring day, maybe it is going to be amazing. All right, you guys. Let's gently. You can either go to one side and push yourself up or roll up. We're finally going to sit on our sitbones here. I'm going to be crisscross applesauce. And we're just going to take our hands and come forward. Stretching out the back of our legs, releasing the head. And if you want, you can fully extend those arms out and have tension in the arms so that you're stretching out that upper back. Breathing in and out. One more time. Breathing in and out. Try to go a little bit further before we leave this position. Breathing in. Breathing out. Slowly roll it up. Nice you guys. Let's go. SOS of the feet together. Hands around those ankles. Lift the chest up. Really try to pull your chest through your arms. And gently butterfly those knees open. Fly, fly away. Nice. Keeping that back nice and tall. Crown of the head extended. Awesome. All right, let's go ahead and bring the right hand right by the right sitbone and then pressing down the left knee. I feel like my hip is going to pop sometimes when I do this. I'm not sure if that's good or bad, but hey, maybe you guys can relate. And second side. Exhaling when you press down. So breathing in, exhale, push down. Nice, you guys. Next, I want you to plant your feet hip bones apart. And we're just going go ahead and rock side to side. I'm going to lean back. You can even go on your elbows here if you want. I'm going to stay up for now, but gently rocking your knees side to side just to get that hip rotation. Very gentle here. I feel like when I first wake up, my hips are very achy. So, this is a really good gentle stretch. Nice. All right, you guys. Let's go to one side. So, both knees are bent front and back. And I'm going to start by leaning back to stretch out that quad muscle. So, just gently, gently, I just lean back and I press my hips up and forward so I can really feel that quad stretch. So just gently, you can control with your hands how far you're going. Really breathing in here. There we go. One more breath. Little bit further. Nice, you guys. Next side. Moving over. And again, hips are going to press forward. I'm going to use my hands to guide me a little bit further down and gently, gently stretch out that quad. Breathing in. Breathing out in and out. One more breath here. Nice, you guys. Releasing that. Going back to that first side. We're just going to gently come down to our elbows. And you can either extend this back leg here. Or you could keep it bent and just crows position. Go ahead and stretch out the hamstrings and the hip. [Music] [Music] Nice. Using your hands to bring you up and gently open up that chest. [Music] Nice. You guys unravel and just gently move the knees over to your second side. Again, you can fully extend here or you can keep it bent, but I want you to just start by making sure your chest is lifted, stretching out that hip flexor, and gently come down. You can feel free to rock your hips here if it's really tight in this position. You can come all the way down so your head is on the ground. Or if even elbows is too much, don't worry about it. Just stay right here planted with your palms and gently rock. One more breath here. Nice you guys. Let's go back to a final position here in crisscross. And let's just stretch out that upper body. Bringing the left hand across and the right hand to pull it into your chest. You can even look in the opposite direction. I know sometimes my back gets tweaked right here if I have not a good night's sleep. So, always stretching out that upper back. [Music] And second side, stretching out that upper back. Nice, you guys. Continuing to breathe. All right, roll those shoulders up and back and get ready for a beautiful, beautiful day. Thanks for joining me. See you next time. Thank you so much for practicing with me. And if you want to see more, make sure to download our app, Yoga Plus. And you can check me out on my dance channel, and it's under twigs wrote this. T W I G S W R O T E T H I S. Check it out. Thank you. Welcome to Yoga Plus. Courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the pose library. Yoga Plus by Psyche Truth. available on Google Play and the App Store. Join us for 14 and 30-day programs, hour-long classes, and much more on our yoga app, Yoga Plus by Psych Truth. It's free to download and features a variety of wellness content, including yoga, fitness, Pilates, guided meditations, and interviews with dozens of wellness experts.