Sebastian Brosche · 15 min · 490 words
A relaxed morning class to wake up a stiff spine and move better. Easy mobility to start your day, part of the Informal Morning series.
Alright, welcome guys. How is your spine feeling? Feel your spine? Not very good?
Okay, let's do something about that. Cross your ankles, sit on your butt, close your eyes, take a minute to breathe. Three more breaths. Start moving your neck.
Not circles, but more like eights. Keep doing the same thing, but place your hands on top of your head so that you're moving not only your neck, but you're moving your torso as well. Nice. Hands on the knees, roll your spine up and down.
Inhale as you roll up and exhale as you fold forward. Use your arms as much as you can to push up. Nice. Hands out, twisting from side to side, not with force, just gently.
Now side stretches, one hand down, one arm up. Inhale middle, exhale side stretch. Inhale center, exhale side stretch. Inhale and exhale.
One more on each side. All right, change the crossing of your legs. This will probably come as a shocker, but we will do everything again one more time. Start with your neck.
Keep your neck in figure eights. Hands on your head, keep rolling your neck, but also roll your torso. Hands on the knees, spine rolls up and down. Inhale and exhale.
Inhale and exhale. Nice. Arms out, twist. And side stretches.
One more each side. We are ready to move on to all fours. Hands, knees and feet. Take a couple of breaths.
And then start slowly rounding your spine. And then arching your spine. Rounding. And arching.
When you arch, make sure you relax your front and engage your back. And when you round your spine, reverse that. So you're contracting your abdomen, stretching your spine. Now go with the breath.
Inhale, arch. And arch. Now go with the breath. Inhale, arch.
Exhale, round. Inhale, arch. Exhale, round. Keep going.
Two more. Sit on your shins. Interlace your fingers behind your back or just catch your thumbs behind you. Try to straighten the arms as much as you can.
Straight back bend. So you're sitting straight up but you're bending your back backwards without looking up. And then go ahead from side to side. Release your hands.
Down dog. Walk your dog. Bend one knee, bend the other knee. Plank pose.
Down dog. Plank pose. Down dog. Start rolling your spine forward and arching in the way back.
And then you're bending and rolling forward. Arching in the way back. Alright. Sit down on your butt.
Feel your spine again. Your ligaments, tendons, your fascia, your muscles and your nervous system takes time to adjust to what you are, the movements you're doing. But the reward, the reward you can feel right now after 10 plus minutes of spinal movement, the reward is the sensation of being lifted and freer, less restricted, more options. That felt good.
Thank you guys for doing yoga with me. See you in the next video.
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