1. **Deep Breathing (30 seconds):** Begin by taking a deep breath in through your nose, allowing your lungs to fill completely. Then exhale slowly through your mouth, releasing any tension. Repeat this for 30 seconds, focusing on your breath and clearing your mind.
2. **Neck and Shoulder Rolls (30 seconds):** Gently roll your neck in a circular motion, first clockwise and then counterclockwise. Feel the tension melt away. Follow this with shoulder rolls, lifting and rolling your shoulders back. This helps release built-up tension.
3. **Forward Fold (30 seconds):** Stand with your feet hip-width apart. Inhale deeply, and as you exhale, slowly bend at the waist and reach for your toes. Let your head hang, and feel the stretch in your hamstrings and lower back. Hold for 30 seconds.
4. **Cat-Cow Stretch (30 seconds):** Come down to your hands and knees. Inhale, arch your back, and lift your head (Cow Pose). Exhale, round your back, and tuck your chin (Cat Pose). Flow between these two poses for 30 seconds, syncing breath with movement.
5. **Child’s Pose (30 seconds):** Sit back on your heels, extending your arms forward on the mat and lowering your forehead to the ground. This pose is a wonderful way to release tension in your back and shoulders. Hold for 30 seconds.
6. **Meditation (30 seconds):** Sit comfortably with your eyes closed. Take a few moments to focus on your breath. Inhale positivity, exhale any negativity or stress. Allow your mind to settle and find inner peace for 30 seconds.
7. **Final Deep Breath (30 seconds):** To conclude, take one last deep breath in and slowly exhale, bringing awareness back to your body. Open your eyes, feeling refreshed and ready to face your day.
This quick 2-minute yoga routine is perfect for a daily dose of relaxation and mindfulness. It can help improve flexibility, reduce stress, and set a positive tone for your day ahead. Enjoy the benefits of this short but effective practice!
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