Yoga & Stretching - 5 Min Home Workout - Guided Meditation - video Dailymotion

Sara Ruth

4k Yoga and stretching. Five minutes Home workout. Guided Meditation

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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.

Yoga & Stretching - 5 Min Home Workout - Guided Meditation

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