Morning Yoga Perfection | 5 Minute Miracle | Rise & Shine Sleepy Bear Yoga

Hey guys, welcome to your 5-minute miracle class.

Today I'll be showing you a 5-minute yoga routine you can do the minute you get out of bed.

It is an amazing routine to get the blood flowing through your body, to clear your mind and set the tone for a perfect day.

Let's do this.

Alright guys, so we're going to start on your mat or you can also do this on the floor or on your bed.

We're going to begin, the very first thing you want to do when you wake up is just to lengthen and release the body.

So what you're going to do is extend your legs all the way out and reach your arms above your head.

nice big stretch here take a deep breath in exhale out and then from here slowly both knees are going to come into your chest you're going to give yourself a hug and begin to gently rock side to side so this rocking creates a bit of a massage for our lower back as well as your sacrum and if you're on a hard surface you'll feel a little bit more if you're on a softer bed

And from here, you're going to hold onto that left knee and releasing your right hip flexor by extending the right leg all the way up.

And you're just gonna pull that left knee as much as you can in towards your chest.

Breathe, feel that nice release in the right side.

Now from here, you're gonna open that left knee out to the side, so towards the left shoulder, opening your hips.

Try to keep your right hip exactly where it is as well as your right leg extended.

Take a deep breath.

And then from here, your right hand is going to guide this left knee across your body into a spinal twist.

And you can just keep your arm by your side or extend your left arm all the way out.

Just hold and breathe in here.

Nice stretch.

You'll feel your spine slightly crack here and there.

That's totally fine.

You're just readjusting yourself, especially in the morning.

And then coming back to center, holding onto the back of your left knee, flexing your left foot, you can extend that leg as high as you can.

So feel that stretch in the left hamstring.

In the morning it might feel a little more stiffer than in the afternoon or in the evening, so just be patient with yourself.

Extend as far as you can and breathe, and then slowly you can begin to bring that leg towards your body.

Stay here.

You can also do a little bit of a massage up and down the back of your leg, just warm up your body.

Again, we're just wanting all that blood to start flowing through our body to make ourselves

Alright, and then slowly lowering your left leg all the way down.

As soon as your left leg is resting, your right knee comes into your chest.

We're going to repeat the same thing we did on the other side.

So first, you're pulling that knee in.

And then opening it up to the side towards the right shoulder.

And watch how my left hip still stays down.

It doesn't lift with me.

Just open up your hip.

Breathe.

And then your left hand is going to guide that right knee over your body to your spinal twist.

Your right arm extends, and you can push that knee down as far as you like to.

So it's not comfortable for you to come all the way down to the floor.

You don't have to.

You can just stay halfway as long as you feel that nice stretch.

and then back to center this time flexing your right foot extend the right leg hold the back of your knee and just breathe here slowly pulling that leg towards your body feeling the stretch along your hamstring here and again if you like a little bit of a massage just get your body warmed up up and down the back of your leg awesome and then from here

Slowly begin to release all the way down.

And I'm going to bring the soles of your feet together, opening your knees, reaching your arms above your head.

One more deep stretch.

Feel that nice opening in the hips.

And the knees together.

Just a little bit of a rock with the knees side to side.

Just creating a little bit more movement to your body now.

And then bring your body all the way over to your right side.

Knees together.

Resting your head on your hands.

Bring yourself up to your seated position on your mat or your floor.

Or if you're on the bed, you can just allow your feet to relax down.

And for me, we're going to take a deep breath.

Inhale.

Reach your arms right up to the ceiling, lengthening the spine.

Filling your lungs with oxygen.

Exhale.

Hands down to your heart.

And one more time.

Inhale.

Reach up.

And as you exhale, releasing your hands down to your heart and taking a moment here with your hands at your heart or you can release them down towards your knees and bring all of your awareness to your breath and setting an intention for the rest of your day.

Visualizing how you would like your day to start and where you would like to finish.

Sending gratitude for all the things that you have in your life and seeing what you're going to accomplish today.

Taking a deep breath in.

Bringing energy to your body.

Feeling energized and balanced and ready to have the most amazing day.

Thank you guys so much for watching and I hope you have a wonderful day today, a wonderful morning.

And please subscribe to my channel for more videos.

I'll see you soon.