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10 MINUTES YOGA STRETCH To Regulate the Energy Flow


Yoga is simply the best way to stretch up your body, release tension, and lift up your energy.

Here is a 10 minutes full-body yoga stretch routine that you can practice in the comfort of your home at your ease.

Remember to lift your chest, inhale and exhale deeply, and clear your mind while you enjoy this quick and restoring sequence.


The Sequence:

Figure Four Stretch

Marichyasana C Twist

Badhakonasana (Butterfly Pose)

Squat

Uttanasana

Down Dog to Down Dog Split

Lunge

Modified Pyramid

Balasana (Child’s Pose)


The Stretch: Figure Four Stretch

How to: Come to sit with your legs extended out in front of you. Place your right ankle over your left knee and then bend your left knee any amount. Have your hands on the floor behind you and use them to lift your chest. Flex your right foot and sway your hips from side to side. From here, extend the left leg long onto the floor and flex both feet. Walk your hands forward and focus on the hinge of the hips rather than rounding your back to come forward.

The Stretch: Marichyasana C Twist

How to: Fold your right leg in and step your foot to the outside of your left thigh. Bring your right hand behind you and your left arm across your right leg. The hand behind you maintains the lift of your heart. The arm around your leg twists you deeper.

Switch sides and complete the figure four and twist on the left side.

The Stretch: Badhakonasana (Butterfly Pose)

How to: Bring the soles of the feet together and the knees wide. Hold onto your ankles and move forward as you hinge from your hips, and fold so you lengthen all four sides of your trunk.

The Stretch: Squat

How to: Bring the soles of the feet to the floor and then use your hands behind you to push the floor away as you come into a squat.

The Stretch: Uttanasana (standing forward fold with shoulder open)

How to: Fold over your legs with your feet hip-distance apart. Interlace your fingers behind your back all the way to the webbing lift and drop the arms to the back of your head. Keep your knees bent, relax your neck, and spread the toes.

The Stretch: Down Dog to Down Dog Split

How to: Bend one knee at a time and extend the other leg. Lift the right leg, bend the knee, and open up the hip. Let your whole side body open without collapsing the left side. Reach your arms and again feel like you’re pushing the floor away.

The Stretch: Lunge

How to: Engage your core and softly step your right foot between your hands at the top of the mat. Left your chest and let the knees move away from one another.

The Stretch: Modified Pyramid

How to: Straighten your back leg and front leg. Square your hips, lengthen the waist, bend the elbows, and release the brain to the floor. Repeat on the other side.

The Stretch: Balasana (Child’s Pose)

How to: Fold your legs underneath you and rest your head on the floor. Release the arms and let the back body spread. Let your breath lengthen and soften.

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