Welcome to a revitalizing, hands-free yoga sequence aimed at enhancing your flexibility without the strain on your wrists or hands. In this session, Cassandra will guide you through a gentle 10-minute routine, focusing on stretches for your hamstrings, shoulders, and spine, perfect for morning practice.

Begin by sitting cross-legged, gently staggering your right shin in front. It’s crucial to relax your shoulders away from your ears and lengthen your head upwards to create a centered and grounded stance.

Crawl your right fingertips out with your left arm reaching overhead. As you lean, focus on grounding your left hip. This lift-oriented stretch will help open and relax your neck, encouraging a calm flow of energy.

Twisting is a gentle way to release tension. Place your left hand on your right knee and your right fingertips behind. Rotate your chest without slouching, engaging your core for support. Twist gently back to center to repeat the sequence on the opposite side.

Straighten your right leg to the side, keeping the left foot grounded as you rotate towards the right knee. You’ll feel a stretch in your right hamstring. Emphasize this by referencing a flat-backed posture, helping to deepen the extension.

By bending your knee slightly, allow your body to round forward. Let gravity guide your motion, decompressing your spine in the process. Breathing deeply will enhance the comforting effects of this fold.

From a standing position, flow into a series of lunge and warrior poses. These are designed to engage core strength while keeping movements intentional yet gentle on your wrists and hands.

Circle the arms wide, encouraging full body activation without weight bearing stress. Bend, hinge, and rise to favor different muscle groups progressively, returning focus to breath control.

With the right foot forward, bend deeply into your opposite knee for increased stretch in the hip flexors. This lunge, accentuated by a projecting chest and rooted stance, offers excellent posture improvement.

Use variations, such as the Cactus Arm shape, to invite even greater body awareness and balance to your practice.

Settle back into a seated position via a Frog or Temple pose followed by a final meditative moment. Grounding yourself with breath work and one last Sun Salutation seals in the benefits of this practice.

"A dedicated morning practice creates lasting peace throughout the day."

Take a moment to choose a word of intention that frames how you'd want today to unfold, confidently closing your practice and centering spirit.

Cassandra's flow ensures both body and mind are prepared for the demands of the day ahead, concluding the session with an empowering 'Om' chanted mindfully heralding peace and gratitude.