10 Minute easy gentle morning yoga stretch flow routine for beginners скачать в хорошем качестве

10 Minute easy gentle morning yoga stretch flow routine for beginners

This video is ideal for: • Loosening the neck & shoulders after long hours at the desk. • Gentle full-body mobility for everyday movement. • Hip openers + spine twists to reduce stiffness and improve flexibility. • Great for older adults, busy professionals, or anyone wanting a mindful mobility session • “No heavy weights required — just your mat, slow mindful transitions & breath. Perfect for beginners or anyone easing back into movement. This gentle mobility flow opens the neck, shoulders, spine, and hips with slow, mindful transitions. “Gentle 10-Minute Yoga for Stiff Beginners” “Mobility Flow for Office Workers — Neck, Shoulders, and Spine Release” “Beginner Yoga to Relieve Tension and Restore Movement” “Yoga for Anyone Who Feels Tight and Tired” How to do: Elbow Circles Bring your fingertips to your shoulders.Start rolling your elbows forward, drawing big circles through the air.Feel your chest open as the shoulders loosen.Now reverse the motion, bringing the elbows back and down.Breathe evenly through each rotation. Wrist Circles Extend your arms out in front.Rotate through the wrists, stretching through the hands and fingers.Then circle in the opposite direction.Shake out the hands lightly to release any stiffness. Cat–Cow Come onto hands and knees in tabletop position.As you inhale, arch the back — lifting the tailbone and heart forward for Cow Pose.As you exhale, round the spine — chin to chest for Cat Pose.Continue to flow with your breath — inhale to open, exhale to round.Feel each vertebrae move, creating space in the spine. Child’s Pose From tabletop, bring the big toes together and knees wide.Sit back onto your heels and stretch your arms forward.Rest your forehead on the mat.Take a few slow, steady breaths — softening the shoulders and releasing the hips. Seated Abdominal Twist Slowly rise to a seated position.Cross one leg over the other, placing the upper foot on the opposite thigh.Bring one hand to the knee, the other behind you for support.Inhale to lengthen the spine, exhale to twist gently toward the back hand.Hold for a few breaths.Then switch sides, twisting in the opposite direction. Bridge Pose Lie down on your back with knees bent and feet hip-width apart.Arms rest beside you, palms down.Press through the feet to lift the hips toward the ceiling.Engage the glutes and thighs, opening through the chest.Take two or three breaths here, then slowly lower back down. Happy Baby Pose Bring your knees toward your chest and reach for the outer edges of your feet.Draw the knees wide and gently rock side to side, massaging the lower back.Let the breath flow naturally. Roll onto one side with the knees bent.Extend your arms out at shoulder height.Look gently over the right shoulder, then over the left, creating a light spinal twist.Breathe deeply, releasing tension in the back. #beginneryoga #yogapractice #mindfulness #wellnessjourney #yogawithme #seo #exercise #autum #mother #baby #familywellness #fall #momlife #usa