10-Min Easy Morning Yoga Flow for Beginners | Full Body Yoga Stretches | Strength & Energy Boost

Namaskar! Today, let's do a morning empowering and uplifting yoga flow. First, we'll start with the rotation of the neck, making a big circle clockwise and anticlockwise. You can keep your eyes open or you can keep them closed. One last time and anticlockwise. And from here, interlace your fingers, place your palm at the back of the head. Inhale, push your chest out, open your arms and while exhaling, without rounding the spine, only press the head down. Inhale, center. Exhale, forward. Inhale, center. Release your both arms by the side. From here, place your right palm towards the right. Raise your left arm up. Exhale, center. Inhaling, bend towards the right. Give a lateral bend, sideward bend to the spine. Exhale, center, change. Left arm up, bend to right. Exhale, center, change. Right arm up, bend to left. Exhale, center, change and bend to right. Exhale, center and relax. From here, you will place the right palm on the left knee, left hand from behind. Inhale, center. Exhaling, give a nice twist. Exhale, center, change and twist to right. Center, change, twist to the left. Inhale, center, change. Left palm on the right knee and exhale, twist. Inhale, center. One more time. Right palm, left knee, exhale, twist. Once you feel you are twisted completely, drop your right shoulder towards the right knee. Raise the left arm. Align with the left heel. Very nice side bend and twist of the spine. Be there and breathe. Keep pushing the chest out. One, two, three, four and five. Turn the palm out. Release your arm, torso at the center. Change, left palm on the right. Exhale, twist fully. Drop your left shoulder towards the left knee. Raise the right arm and align it. Stay. One, two, three, four and five. Release the arm, torso at the center. Now we turn to the sideways placing. We'll open the legs a little bit. Good distance between the legs. Good distance between the knees. Good distance between the feet. From here, inhale, center. Exhaling, drop your both legs towards the right in such a way your left knee will touch the right sole and twist little towards the right. Inhale, center. Change, twist to the left side. Inhale, center. Exhaling, twist to the right. Inhale, center. Change, exhale, twist to the left. One last, inhale, center. Exhaling, twist to right. Inhale, center. Change, exhale, twist to the left. Inhale, center. One more time, twist to the right. Now, twist fully. Take the help of your palm. Take the forehead down. Inhale, center. Change, twist to the left. Take the help of your hand. Take the forehead down. Inhale, center. Change, one more time. Full twist. Take the palm support. Forehead down. Inhale, center. Change, twist completely. Take the palm support and forehead down. Inhale, center. One last time, we'll twist to right. We'll take the support of the palm. This time, we'll extend the arms sideways. Forehead down and face to the right. We'll stay here. Remember to breathe. One, two, three, four and five. Taking the palm support, take your time. Very slowly, come up. Change, twist fully towards the left. Take the palm support. Forehead down, arms sideways and twist your neck to the sideways. One, two, three, four and five. Take the palm support. Very slowly, inhale, center. We'll do one more movement. Same distance between the legs, around one and a half to two feet. We'll drop the legs sideways. Join your palms in namaste and try to lift your hips up. Center, change, twist to right and lift your hips up. Center, down, change, twist to the left and raise your hips up. Slowly down, change, twist to right and lift your hips up. One last time, slowly down, twist, change and lift your hips up. Slowly down, change, twist and lift your hips up and down. Release your both hands and release your legs. We'll turn to the side and we'll lie down on the abdomen. From here, taking both palms by the side, forehead on the floor, legs together. Inhale, raise your right leg up, face to right and drop to the left. Inhale, center, change, raise the left leg up, face to left and drop to the right. Very good, twist at the spine. Center, inhale, raise the right leg, drop to the left. Inhale, center, raise the left leg up and drop to the right. Center, I'll repeat for three more. Raise your right leg, drop left. Center, raise your left leg, drop to the right. Center, right up, drop left. Center, inhale, left leg up, drop to the right and center. One last time, we are going to hold but keep breathing. One, two, three, four and five. Center, slowly change, left leg up and drop to the right. One, two, three, four and five. Center, release your both hands. Now, what we'll do, we'll hold the right leg. We'll try toe lying, knee hip joint in one line, knee ankle in one line. Placing the palm down, trying to push hips downward. Inhale, raise your chest up, look in front. Exhale, down. Inhale, press the palm, push the hip, raise the chest up. Exhale, down. Three more. Inhale, up. Exhale, down. Inhale, up. Exhale, down. One last, we'll hold for five. Exhale, center. Inhale, press the palm, straighten the elbows, push the hips down, stay. One, two, three, four and five. Exhale, down. Very slowly, placing right arm little in the fence, cross your left arm towards the right, join your palms. From here, exhaling center, inhale, raise your right arm and twist. Join, two more time. Inhale, open. Join, one last. Very slowly, with the support of your hand, release the leg, release the arm. We'll repeat the same thing on the left side now. Fold the left leg, align hip joint, knee in one line, knee ankle in one line. Press the palm by this side. Exhale, center, press your hips into the floor. Inhale, lift your chest up. Exhale, down. Inhale, raise. Exhale, down. Inhale, raise. Exhale, down. Two more. Inhale, raise. Exhale, down. One last, we'll hold. Inhale, one, two, three, four and five. Gently down. Now, take the support of your palm, cross your right arm towards the side, join your both palms. Very slowly, spread your arms as much as you can. Join your palm again. One more time, we spread. Very nice twist. And one last, spread, join the palm, take the support of your hand, release the leg. Just, we'll relax in Makrasana now. Slow down the breath, throw together, heel apart, close your eyes and just relax. Once you feel your breath is completely normal, very slowly, take the support of the hand, release the arm, turn to the side and sit up into cross-leg position. So, take a deep breath in and slowly breathe out. Feel how light and open your body feels now. Feel the space you have created in your body, in your breath and in your mind. Yoga doesn't end when you roll up the mat. It's something you carry with you throughout the day. So, as you move into your day, here are five tips to keep the energy flowing and stay connected to the calm you have created. First, stay hydrated because water flushes toxins and keeps you fresh and flowing. Next, take small pauses. Even when you are busy, just stop for a minute, close your eyes and breathe slowly. It will relax your mind. Third, eat with awareness. Choose simple and fresh foods like fruits, nuts and home-cooked meals. Eat slowly and mindfully. Then move every hour, even a little, stretch, take a short walk or just look away from your screen and gaze at the sky or something green. So, keep practicing and remember that energy isn't something you chase. It's something you return to. Keep smiling. Namaskar