10 min Morning Yoga Stretch to Wake Up – ALL LEVELS NO PROPS

Start your morning with 10 minutes of yoga to stretch and wake you up! Great for all levels.

Hello and good morning! Thanks for joining me for another 10 minute yoga practice to stretch and energize as we prepare for the day ahead. I’ll take you through a simple yet effective sequence suitable for all experience levels with no props required. We’ll go through poses like butterfly, seated pigeon pose, sphinx and reverse table top.

This 10 minute stretch is a great way to start your day with mindfulness and positivity. Enjoy and REMEMBER, a little bit of yoga every day is much better than long sessions done every now and then. I hope you’ll practice again with me tomorrow 🙂


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Yoga with Kassandra – Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. #yogawithkassandra #morningyoga #10minyoga

Hi everyone thanks for joining me my Name is Cassandra and I'm going to take You through this all levels 10 minute Morning yoga class with no props Required this is a great full body Stretch so working a little bit on Flexibility something that you could do Every day to improve Mobility through Your hips and your hamstrings and your Shoulders and your spine so just a Well-rounded practice we're going to Begin in a forward fold in butterfly Pose So badakanasana soles of the feet come Together to touch knees fall apart and You can really choose how close you want To have your heels in towards your hips So the closer I move my seat towards my Heels the more I'm going to feel this Through my inner thighs and inner groin If I move my hips back I get the stretch A little bit more on the outer hip and It's easier to fold forward so it really Just depends what you want to work on Year and what variation feels the best To you I'm making this a passive forward Fold so turning my Palms face up and Just letting myself naturally round into The shape so I'm not pushing I'm not Pulling I'm just letting gravity do the work for Me here Dropping my head completely So that we're getting a nice stretch

Along the spine as well as through our Hips These morning classes are an invitation To focus on ourselves first Before we have to go through our day It's an opportunity to Center ourselves And to set an intention For how we'd like our day to go Stay in your forward fold but just walk Your hands out so you can come up onto Your fingertips and lift your chest up a Little bit slightly walk your hands as Far over towards the right as you can Crawl the left fingertips out as you Fold so you'll feel this a lot more Through the left side of your lower back And along the back left side of your Body And you can crawl your hands over to the Other side move slowly here take your Time So still in that forward fold this time My right hand is reaching out I'm still pushing my right sit bone down Coming back through to Center Walk your hands in so you can lift Yourself up you can use your hands to Bring your knees back in and just feet Flat on the floor we'll do a seated Pigeon pose variation so with your hands Back behind you it might be easier to Start with straighter legs just so you Can bring your right ankle over the top Of your left knee and then bend your

Left knee as much as is appropriate to You try not to round and slouch instead Use your hands to actively push into the Floor to grow a little bit taller Through this pose and I like to just Kind of move and sway a little bit side To side Waking up that right hip One more big breath here And then just slide your left leg until It's straight on the mat and bring your Right foot to the inside of that right Thigh or of that left thigh sorry we're Going to inhale stretch and lengthen up Really lift up tall and start with a Flat back first so you might just be Going a couple inches like for me this Is enough this is my first practice of The day muscles are really tight there's Not a huge range of motion which is Totally fine our bodies warm up as we go Through our day But really actively push the back of Your leg into the mat and then you can Fold in a more passive way just like we Did in our butterfly pose letting your Spine naturally round And I'm kind of tucking my chin to my Chest a little bit because this does Help to stretch through the upper back Use your hands pushing into the floor to Slowly walk them back and lift yourself Back up and from here you're just going To widen your legs so I'm going to try

To bring my right knee and open it up Slightly And bringing my right hand behind me Planted on the mat I'm going to reach my Left arm up and over and lift my hips up As far as they can go So really pushing and stretching out From your left hand all the way down to Your left hip from your left hip to your Left foot big belly breath in And exhale release come back through to Center and go ahead and extend your Right leg out in front of you we'll find Reclined or seated pigeon on the second Side so this time you're crossing your Left ankle over your right knee And bringing that right foot in Push your hands into the mat to lift up Through your chest And I'm just rocking a little side to Side Totally normal if one side feels stiffer Than the other And you can slide your right foot out in Front of you so your right leg is Straight and we'll bring our left foot To the inside of the right thigh so this Time everything is facing to the top of Your mat you're going to inhale lift and Lengthen and maintain a flat back I'm Just hinging a tiny little bit emphasize Pushing and activating the back of your Right leg so I'm really digging my heel Into the floor here

Trying to pull your heart forward and Then make this a passive forward fold Softening down rounding in Lightly tucking your chin to your chest And one more big breath in this forward Fold Use your hands and your arm strength to Lift out keep your breath going here Even as you transition in and out of Poses and we're going to open widen your Left knee Just so you're widening your legs away From one another left hand goes kind of Behind you beside your left hip reach Your right arm up and over push your Hips up big counter stretch here one of My favorite poses to do in the morning Foreign Setting back down cross at your ankles And we're just going to lower onto our Bellies coming into Sphinx pose so just Trying to broaden through our chest a Little bit roll your shoulders back push Into the tops of your feet find your Back bend here And you really get to control how deep You want this back bend to be Try to push your pubic bone into the Floor so you're not pinching through Your lower back Big breath in here And let's find downward facing dog So your hands stay shoulder width Distance apart push yourself back tuck

Your toes under and lift your hips up And back Try to relax your neck and I'm just Bending one knee straightening the other Leg Trying to get that motion and that Big Stretch through my calves my ankles my Hamstrings and at the same time Broadening opening through the upper Body as I reach my chest towards my Thighs And you can walk your feet about to the Center of the mat well you're just going To take a ragdoll fold widen your feet So they're a little bit wider than your Hips here and just let yourself dangle I'm holding on to my elbows Just swaying a little side to side Release your fingertips down to the Floor turn your heels in and Toes out Malasana your Yogi squat you're bending Into your knees as low as you can go Here use your elbows to push your knees Open hands at your heart lift the crown Of your head up We're not here forever And just take one more breath here in This pose And we're just going to take one last Pose before we close our practice coming Into a reverse table another pose I've Really been enjoying doing in the Morning lately to open up and stretch Through my shoulders

So feet flat on the mat Palms behind you With your fingertips pointing towards Your heels you're just going to push And lift squeeze your seat And I have a lot of tightness through my Shoulders so for me this is super Intense for you it might not feel like Much If so you're very blessed Squeeze and lift up a little bit more And exhale to release letting it go go Ahead and take a seat here in any way That is comfortable to you Closing your eyes let's bring our hands Together at the front of the heart Maybe choosing a one-word intention for Your day And then once you have that let's close By chanting ohm Inhale to chant breathe in Oh [Music] Thank you so very much everyone for Doing this short morning yoga practice With me I hope that you feel ready for The day ahead and that this made you Feel really good in your body overall Leave me a comment Please Subscribe and Hopefully I'll practice again with you Very soon

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About the Author: Kim Johansen