4k Yoga and stretching. Five minutes Home workout. Guided Meditation
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LifestyleTranscript
00:00If you know mindfulness is good for your body and brain, but you never really feel like you have the chance to sit down and practice,
00:07this video is for you.
00:09When I am busy or running behind on my day, sometimes sitting for meditation just isn't going to work for my monkey brain.
00:17But mindfulness isn't just about emptying your mind, it's about being in the present.
00:24So by combining the principles of mindfulness with a gentle yoga practice for just 5 minutes,
00:31I'm able to short-circuit the doom loop of feeling stressed out, busy and out of control.
00:38So this is what works for me, let me know down in the comments how it worked for you today.
00:44Begin in a comfortable seated position.
00:48You might try the hero pose where the legs make an M-shape to release tension in the groin and stretch the quads.
00:57Take a deep breath in through the nose and out through the mouth.
01:06Lift your right arm up and lean to the left, stretching your right side.
01:14Go at your own pace and your own level.
01:19Switch sides at whatever rhythm feels natural to you.
01:26Let yourself feel every stretch and contraction of your muscles.
01:34And let that feeling live in the present with you, along with your breath.
01:40The cool air entering your nostrils and the warm air as you exhale.
01:47Allow each breath and stretch to relax you a little more, grounding you in the present.
01:59Anytime you find yourself lost in thought, just come back to the breath and back to the body.
02:07Walk your hands towards the front of your mat.
02:12Gently rock your body toward a frog pose.
02:18Notice the activation of your core and the stretch of your hips.
02:33If your mind wanders anywhere else, that's fine.
02:37Just come back to the breath and let the breath connect you to your body.
02:45Raise yourself back into tabletop.
02:49Take a moment to find a neutral spine, letting your body feel grounded.
02:55As you exhale, let's flow into cat pose.
03:01Feel the stretch along your back and the release of tension.
03:07Then inhale into cow pose.
03:10Lift your tail towards the ceiling and feel that nice arch in your back.
03:17Go back and forth at your own pace, letting your breath guide you.
03:22Inhale for cow, exhale for cat.
03:30Gently rock forward and back to continue the stretch of your lower back.
03:35Stay with a feeling of tension releasing.
03:48Transition to laying down on your right side for side reclining leg lift pose.
03:56Use your left arm to help lift your left leg for a groin and hamstring stretch.
04:04Find the rhythm that works for you.
04:07When you're ready, switch sides.
04:16Again, your brain may search for some other distraction, but just stay here with the stretch.
04:23Let the rest fall away.
04:42Now that your hips are loose, transition to frog pose one more time.
04:55Rock into a deep stretch.
04:59As we come to the end of the session, connect with a feeling of gratitude for the body,
05:06for the mind, and for how we've spent these few minutes in the present.
05:18Okay, that's it.
05:20I hope you feel the peace that you created in your body and that you let that sense of calmness stay with you as you go about your day.
05:29Thank you so much for joining me and Namaste.