Gentle Yoga | Beginner Yoga for Stress Relief | Less than 10 Minutes

Gentle Yoga | Beginner Yoga for Stress Relief | Less than 10 Minutes


(peaceful music) – Hi, I’m Brett Larkin, and together with Bellabeat Leaf, we are bringing you this yoga routine to just unwind, and slow down. The pace of modern life can be stressful. And your Leaf is just a
great reminder to relax, and take sometime for yourself. (peaceful music) To begin, come to stand
up at the top of the mat. Feet hip width apart, bend the knees deeply, and just drop into a forward fold. You can just clasp opposite elbows, and sway from side to side. This is the first place I
like to go when I’m stressed, and I just visualized all my worry falling out the crown of my head. Allow the chin to really
dip into the chest. Let the body be totally limp. And then on an inhale, take
the hands to the shins. Begin to come into a flat back. So lengthen the spine, glide
the shoulders down the back. And exhale, fold, just bend the knees, melt into yourself. Two more like that. Inhale, length. Exhale to fold. Once more, your in-breath,
create a flat back. Find space between the
bones, and your spine. And exhale, just fold back down. Good. And this time, inhale, half lift, and we’ll step the left foot back, to a lunge. Keep the left hand down to the floor, and the right hand high to
the sky for an easy twist. Exhale, drop the back left knee. Coming into a low lunge now. And inhale, reach the arms up. We’re gonna just, flick the fingers. You’re just gonna make a fist and squeeze, and then let it go.
(breathes out quickly) As you do this, just imagine stress and
tension leaving the upper body, leaving the brain. This is super good for our
fingers that text all day. And, even though it may feel not so fun, it’s a great stress reliever. Last two. (breathes in quickly) Last one. Good. And then on an out breath, just
take the left hand forward, and the right hand back. It’s coming into a simple twist. (breathes in deeply) Huge breath. Imagine my hand on your right hand, pulling it back in space. Spin your chest more
towards the side wall. Good. And then exhale, hands frame the foot. Step it back, to your downward-facing dog. So you can have dog with bent
knees, or straight knees. Hugh breath in. (breathes in deeply) And breath out to stroll
to the top of the mat. Feet hip width apart. Same thing again. Your in breath, half lift. (breathes in deeply) Your out breath, fold. Really let something go, melt. Breath in, half lift. Shoulders glide down the back. Good, and this time exhale,
step that right foot back. Easy twist. Right hand down, left arm up. Huge breath. (breathes in deeply) Breath out. Spin chest to ceiling. Power under that back right heel. And then on your next out breath, let the back knee descend to the floor. Come into a simple lunge. Inhale reach up. (breathes deeply in) And let’s get those
fingers exploding again. So make a fist, and then open, and close. Draw the shoulders down the back. See how much the rest of
the body you can relax. And again, even though this may feel, a little tense,
(laughs) it’s so good for your wrists. And I just want you to imagine
flicking all the stress away, out of your life, out of your system. Flick, flick, flick. Last two. Last one. Good, exhale. Right hand forward,
left arm back this time. And draw the navel in. Squeeze the thighs together. Imagine I’m pulling this time
your left hand back in space. Broaden. Good. Last in breath here. And your out breath, hands frame the foot. Step back to your dog. And then just exhale, drop
the knees to the ground. We’ll pull into an up cat. (breathes out deeply) Exhale down cat to round. Two more like that. Inhale up.
(breathes in deeply) And exhale to round. Come to a neutral spine. Take or carry your right
to the outside of the mat. So the heel’s on the mat,
and the toes are on the wood. Hands on the inside of
the thigh this time. Just coming into a lizard stretch, moving and rocking the
hips from side to side. So anytime I’m stressed, these kind of micro-movements, of just, swaying side to side, deepening my breath, is always so helpful. Good. And then take the left
hand wide of your mat. Just a touch. And the right hand up for
a nice, big, open twist. As you breathe in, twist a little more. Show your heart to the ceiling. And as you breathe out, bring the right hand down to the left. It’s like a little clam
shell, you just close. And your in breath, you open. (breathes in deeply) And use your whole out breath to close. Allow the upper body to round. Last one. Inhaling to open. (breathes in deeply) Exhaling… To close. Good. Take the hands underneath the shoulders. Take the right knee back to meet the left. And second side, carry or
step the left foot forward. Heel on the mat, toes on the wood. Hands on the inside of the thigh. And first just letting yourself melt into the stretch a little, and sway side to side. (peaceful music) Slow down your breathing. (breathes in deeply) Good. And then take the right
hand wide of the mat, and reach the left arm up. Open the chest. Breathe in. Stack the shoulders. Exhale, fold. Really allow the left shoulder to drop and round into yourself. Two more. Open. Close as you breathe out.
(breathes out deeply) Last one. (breathes in deeply) (peaceful music) Good. Take the hands back
underneath the shoulders. Bring the left knee
back to meet the right. Transition into a child’s pose, and just rest. Take the hands underneath the forehead. Deep breath in. (breathes in deeply) Exhale, let it release, nose or mouth. (breathes out deeply) One more huge breath in. (breathes in deeply) Exhale, releasing, nose or mouth. (breathes out deeply) Stay here for as long as you want, or transition to lying down on your back, for a brief, shavasana, total body relaxation. Thank you so much for joining
me for this quick practice. From my heart to yours. Namaste. (peaceful music)

16 comments

  1. Brett, thank you very much for sharing this miraculous practice! It has helped me to calm down before my exams and think more positively. Namaste🙏😁

  2. My therapist says that I should try some yoga to cope with anxiety and depression, let's see how much this helps. So far, it seems to help a little 🙂

  3. Really lovely practice – would love if you could do another similar one but adding in a couple neck stretches 🙂

  4. My god this is amazing!!!!!!! You NAILED it! It will be my go to from now on. You are magical, Brett.

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