10-Minute Yoga to Combat Fatigue! Full Energy Boost, Yoga Workout Routine for Beginners!

[Music] Hi, my name's Ariana and today we're going to be doing a yoga stretch routine that's for service industry workers. So whether you're a waitress, bartender, or a door guy, this sequence is for you. All you're going to need is yourself, a mat, and let's go ahead and get started. Hi, welcome in. Let's go ahead and find a nice tall seat. [Music] Wherever you're at, root down tall through your sitsbones and grow up through your spine and start to settle your energies into your mat, into your surroundings. I invite you to close your eyes and to center in on your breath, on your body in space. As you inhale, imagine filling up. Imagine expansion. And as you exhale, imagine releasing, relaxing. Imagine softening. And find those deep belly breaths. In through the nose, out through the mouth. Imagine yourself sitting in space. [Music] [Music] And in your own breath, fill up once more. Take a deep inhale. Fill up the belly. Inhale through the nose. And exhale. Sigh it out through the mouth. You can flutter your eyes open if they were closed and start to lie back. So get there however you want. You can roll back. You can drop back one vertebrae at a time. And once you're there, take a deep morning stretch. So stretch out. Spread your fingertips away from your toes. Take a deep inhale. Lengthen. And exhale. Release. Bring your palms by your sides. And bend both of your knees. Heel toe your feet about shoulders width distance apart. and start to windshield wipe your knees right and left. So, we'll do that an even amount of time. We'll find balance before bringing them back up towards the midline, towards the sky. And do that again, but a little bit slower. So, drop your knees over to the left. Leave them there. Breathe into your tight spaces, your low belly, and your palms can help your left leg down. You can have your hands on your chest, your belly. You can tee them out or cactus out your arms. And slowly switch sides. So bring your knees down to the right. Breathe into your belly, your rib cage. [Music] Notice differences, any similarities, any differences between sides. [Music] Return to the midline. Bring both of your feet up towards the ceiling. So, straighten your legs. Find those deep belly breaths into the into the low belly to fill up and press up. Reach up through the diaphragm. Bend both of your knees and cactus out your hands, your arms. So your arms make that 90° bend. Knees as well. [Music] And press your hips over to the right. Drop your knees over to the left. Breathe into your low belly. You can look up or you can look right or breathe into your right side rib cage. You'll slowly unwind. Same thing on the other side. So, bump your hips over to the left and drop your knees to the right and breathe into your low belly. Breathe into your rib cage. You can look up or you can look past your left shoulder. [Music] And really imagining space, length as you inhale, exhale, release into softness, return center, and roll into a tabletop. So roll on your full back and you can cross your ankles and roll into hands and knees for a tabletop position. So let's do some cat cows. As you inhale, drop your belly, lift your heart. [Music] As you exhale, tuck your tail and bring your navl up towards the ceiling. Let your head be heavy and go ahead do some in your own breath. Inhaling, rolling the shoulders back, reaching through the chest. And as you exhale, reach through the back. Maybe press back. And if you want to stay in one position longer, feel free. If you want to bring any other movement into your body, rocking right, left, side to side, protracting, retracting the shoulders. Go for it. And eventually sit your hips back towards your heels and walk your hands forward for a child's pose. Bring your forehead to the mat and reach the palms. Relax the shoulders, the hips, the heart. And remember, you can always come back to these poses throughout the day, throughout your practice, whenever you want. So child's pose is great to take in the morning, in the evening after a long day just to regground, resettle. Forward folds are also really good to settle in our energies, come into oneself. So take another breath here. Fill up the back rib cage. [Music] and roll up into a tabletop. [Music] Inhale, reach your right hand forward, left heel back. Find a bird dog. So, navl up towards the ceiling and press away the earth with your right knee and your left hand. Take an inhale. Crunch. Elbow to knee. Exhale. Inhale out. Exhale. Crunch. Inhale out. Exhale. Plant your right hand and spin your left heel out to the ground. Scoop your navl in and up and set up for a gate pose. So neutral spine, left hand to your thigh. Find a lateral stretch here. Reach your right hand up and over and also a side plank. So once you go up and over, plant your right hand underneath your shoulder. Reach your left hand up and over. Return to that neutral spine and lower down. Tabletop position. Keep your left knee out and start to sit back for a child's pose variation and reach both hands forward. [Music] Then we'll go ahead for the other side. So find your tabletop. Inhale. Right foot. Oh, inhale. Right foot straight back. Left hand forward. Press away the earth. and reach. Exhale together. Inhale out. Activating the core but also flexing, extending, finding movement in equal ways and set your hands down. Flip into that gate pose. So, left hip is in line with your left knee and find that lateral stretch. If it's better for your knees to be on a softer surface, find a towel or a pillow. Take your left hand up. Find that lateral stretch. and then find that side plank. So reach your right hand up and over neutral spine tabletop child's pose. So once in child's pose, find your breath. [Music] And we'll sweep up into And we'll sweep up into a downward dog. So, press away the earth and find equal balance between both feet and both hands. Press through your finger pads, your knuckles, and start to walk your dog. If you ever want to come into a tabletop variation, that's fine, too. And if you ever want to shorten your dog, if you have any issues with your shoulders, you can do that as well. So, shake your head. Yes. Shake it no. Shake it. Yes. Shake it no. [Music] Let it be heavy. Draw the heels down, hip bones up and look at your toes. Take an inhale. As you exhale, roll your shoulders back. Look between your hands. Keep pressing away the earth. Roll into a high plank. So, hands are in line with your shoulders. Press away the earth and squeeze everything into the midline. Take an inhale. Exhale. Lean forward and lower all the way. Roll the shoulders back and look at a point about a foot or two in front of you. Lift your torso using your back muscles. Squeeze the shoulder blades together. Press the feet into the mat and press into a downward-facing dog. So from downward dog this time look at your toes. Take an inhale. Exhale start to walk and bend your knees and step into a molassa squat. So yogi squat. Your toes are in line with your knees and your chest is lifted. So your elbows are pressing into your knee creases, torso's lifted. Reach through the back lower part of your skull to grow up a little bit taller and squeeze the shoulder blades together. So this is also a great stance to hold. It counteracts the seat, the sitting that we do in desks. and just regular standing as well. So breathe into the sacrum, maybe rock side to side, tuck your chin slightly, [Music] and hold any of these poses. Come back to these poses, like I said, whenever you want and for as long as you can, as long as you want. The more you breathe in a pose, the more you can own that pose, the more comfortable you are in that pose. Inhaling, imagining length. Then walk your hands forward. So, tuck your chin, walk your palms forward, breathe into the back body [Music] and then find a forward fold. So, wide-legged forward fold. Heel toe your feet out as much as you want, as little as you want. And you can pigeon toe your toes with your toes closer in and your heels farther out. Or you can leave them parallel and just start to relax your torso. So breathe into your back body. Walk your hands around the mat. Breathe into your side body. obliques, transverse abdominis, full core set containing your spine, all the important organs. And from your forward fold, go ahead roll up. So, press into the ground and roll to a stand. Heel toe your feet together. Come up to the top of your mat or wherever you are and give yourself a hug. If this is good for you, a nice shoulder opener, stay here. If you want to go a little bit deeper, attach your thumbs to each other. And if you want to go even deeper, find eagle arms. So bring both palms together. From your eagle arms, look up past your fingertips and start to draw your fingers underneath your nose. Then try to draw your arms apart. And from eagle, you can stay here or you can play with some balance. So start to wrap your right foot around your left leg. Bend your left knee and you can plant your right foot, right toe on the ground or you can wrap it around even more. So, it's up to you. Wherever you are, that's where you're supposed to be. So, find your eagle, take a breath, and then let it fly. Release. Open up. We'll meet back with our hands by our sides. So, give your health give yourself a hug the other way. Left hand on top. Oh, actually yeah. Left hand on top, palms together, look past your fingers and find your eagle arms. [Music] Or you can always just hook your thumbs or give yourself a hug. So from eagle arms, if your left arm is on top, you'll take your right foot. Oh, wait. I just did that. My bad. Back up. Okay, so right arm on top. Draw the shoulders down. This is what we need here. Look past your fingertips for this eagle arm variation or give yourself a hug. Whatever, whatever you want to do. And then since our right arm is on top, we'll sweep our left leg over. So either plant your big toe or go around fully all the way. Whoa. Wherever you are, that's where your balance is at. And that's perfect for your body. So sometimes it helps to focus on a point in front of you. Breathe into tight space and recognize differences. Recognize similarities. Let your eagle fly. Open up and find a forward fold. So feet about hipswidth distance apart. Take your hitchhiker's thumbs to your creases and fold over your legs. So, forward fold. Head is heavy. In your forward fold, find ragd doll pose. So, grab onto both of your elbows and start to sway and rock side to side and right and left. [Music] You can shake your head. Yes. Shake it. No. One more time. Yes. Switch the grip of your arms. No. You can also do this at work. Whenever you just want to relax, release your upper back, neck muscles, jaw, forehead, also your low back. And slowly roll up or hinge up. It's up to you. Come to a stand and find in your stand your hands interlaced, palms face away. Bring your palms to the ceiling. And as you exhale, reach your palms to the right. Keep your low body straight and just find movement through your upper body. Look forward, look down or look up. [Music] Then return center. Palm tree the other way. So take an inhale in the middle and exhale. Just start to lean to the left. Keep your low body neutral, straight. Breathe into tight space. Create new space. And look forward, look down, or look up. And I'll leave you with around the world. So interlace your fingers still and bring them to the back of your head. Find that neutral bend in both of your knees. Spread the toes. Look forward. Ears in line with your shoulders. Shoulders down and back. Nice tall stance. Find your breath. Close your eyes. Imagine your body in space. And take an inhale. Fill up the low belly. Exhale. Start to lean to the left and around the world. Find a forward fold. And then go up the other way. Do two to the left. Going around the world, around the hips, the body. And same thing other direction. Up and over. And if you need to stay in one place longer, our bodies are all beautiful, different geometrical shapes. So take with it, take what you need, leave the rest, and I'll leave you there. Thank you. Thank you so much for practicing with me. If you enjoyed this video and would like to see more, don't forget to check out our Yoga Plus app. And don't forget to check out the next video in my series. Bye. 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. 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