Skip to player
Skip to main content
Skip to footer
Search
Connect
Watch fullscreen
Like
Comments
Bookmark
Share
Add to Playlist
Report
Yoga & Stretching - 5 Min Home Workout - Guided Meditation
Sara Ruth
Follow
8/22/2024
4k Yoga and stretching. Five minutes Home workout. Guided Meditation
Category
🛠️
Lifestyle
Transcript
Display full video transcript
00:00
If 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,
00:07
this video is for you.
00:09
When I am busy or running behind on my day, sometimes sitting for meditation just isn't going to work for my monkey brain.
00:17
But mindfulness isn't just about emptying your mind, it's about being in the present.
00:24
So by combining the principles of mindfulness with a gentle yoga practice for just 5 minutes,
00:31
I'm able to short-circuit the doom loop of feeling stressed out, busy and out of control.
00:38
So this is what works for me, let me know down in the comments how it worked for you today.
00:44
Begin in a comfortable seated position.
00:48
You might try the hero pose where the legs make an M-shape to release tension in the groin and stretch the quads.
00:57
Take a deep breath in through the nose and out through the mouth.
01:06
Lift your right arm up and lean to the left, stretching your right side.
01:14
Go at your own pace and your own level.
01:19
Switch sides at whatever rhythm feels natural to you.
01:26
Let yourself feel every stretch and contraction of your muscles.
01:34
And let that feeling live in the present with you, along with your breath.
01:40
The cool air entering your nostrils and the warm air as you exhale.
01:47
Allow each breath and stretch to relax you a little more, grounding you in the present.
01:59
Anytime you find yourself lost in thought, just come back to the breath and back to the body.
02:07
Walk your hands towards the front of your mat.
02:12
Gently rock your body toward a frog pose.
02:18
Notice the activation of your core and the stretch of your hips.
02:33
If your mind wanders anywhere else, that's fine.
02:37
Just come back to the breath and let the breath connect you to your body.
02:45
Raise yourself back into tabletop.
02:49
Take a moment to find a neutral spine, letting your body feel grounded.
02:55
As you exhale, let's flow into cat pose.
03:01
Feel the stretch along your back and the release of tension.
03:07
Then inhale into cow pose.
03:10
Lift your tail towards the ceiling and feel that nice arch in your back.
03:17
Go back and forth at your own pace, letting your breath guide you.
03:22
Inhale for cow, exhale for cat.
03:30
Gently rock forward and back to continue the stretch of your lower back.
03:35
Stay with a feeling of tension releasing.
03:48
Transition to laying down on your right side for side reclining leg lift pose.
03:56
Use your left arm to help lift your left leg for a groin and hamstring stretch.
04:04
Find the rhythm that works for you.
04:07
When you're ready, switch sides.
04:16
Again, your brain may search for some other distraction, but just stay here with the stretch.
04:23
Let the rest fall away.
04:42
Now that your hips are loose, transition to frog pose one more time.
04:55
Rock into a deep stretch.
04:59
As we come to the end of the session, connect with a feeling of gratitude for the body,
05:06
for the mind, and for how we've spent these few minutes in the present.
05:18
Okay, that's it.
05:20
I 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.
05:29
Thank you so much for joining me and Namaste.
Recommended
4:31
|
Up next
5 minute Yoga For Complete Beginners at Home
Yoga Mind Body
9/20/2023
43:04
Yoga For Beginners - Home Yoga Workout
Golden Sparrow
9/24/2015
4:02
Holiday Yoga _ Stretching for Ultimate Relaxation
Crazy Video
1/19/2025
12:36
Candlelight Yoga for Relaxation & Meditation | BeFiT Beginners Yoga- Kino MacGregor
Trudierose4285
12/6/2015
7:34
Yoga For Core Strength | Yogalates With Rashmi Ramesh | Mind Body Soul
MindBodySoul
5/12/2016
22:24
6 Day Workout With Rashmi | Day 5 | Simple Easy Exercises For Beginners
MindBodySoul
12/22/2016
1:53
Mind Body Soul - Yoga Workshop | International Yoga Day Special
MindBodySoul
6/24/2016
3:21
YOGA ROUTINE For Beginners at Home | Shavasana | Yoga for Relaxation | Relax & Revive | S01E02
MindBodySoul
4/9/2020
33:28
30-Minute Restorative Yoga and Meditation
POPSUGAR Fitness
4/5/2020
10:23
Hot Yoga For Beginners With Rebecca - Full Yoga Workout
Helaine Gios
10/20/2015
3:56
Female yoga trainer at home- yoga exercises - Yoga Stretch for Sore Muscles - Relax your led muscles
Yoga master
5/21/2020
6:40
Yoga & Stretching in Nature | 5 Min | Guided Meditation
Sara Ruth
9/11/2024
2:54
Beach Yoga & Stretching | 3 Min Relaxing ASMR
Sara Ruth
8/31/2024
23:59
How to Lose Fat AND Gain Muscle At The Same Time (Low Carb - High Protein Recipe)
Sara Ruth
8/28/2024
8:25
Leaving California | A Bold Move or a Big Mistake | Sara Ruth
Sara Ruth
8/24/2024
1:08
Sara Ruth is in Australia - Victoria farm house vlog
Sara Ruth
6/21/2024
1:11
Mango Garden - My Favorite Fruits Hub
Sara Ruth
6/20/2024
1:35
Sara Ruth - Find My best image and comment the number
Sara Ruth
6/1/2024
1:50
Sara Ruth Not Happy Today
Sara Ruth
5/30/2024
1:15
Sara Ruth | Beautiful Clicks | Amazing Weather
Sara Ruth
6/3/2024
0:51
Former Aide Claims She Was Asked to Make a ‘Hit List’ For Trump
Veuer
9/27/2023
1:08
Musk’s X Is ‘the Platform With the Largest Ratio of Misinformation or Disinformation’ Amongst All Social Media Platforms
Veuer
9/27/2023
4:50
59 companies that are changing the world: From Tesla to Chobani
Fortune
9/27/2023
0:46
3 Things to Know About Coco Gauff's Parents
People
9/23/2023
0:35
8 Things to Do in the Morning to Improve Productivity
Martha Stewart Living
9/22/2023