Everyday Insight Yoga Warm-Up

Awaken your body and prepare for the day with this refreshing 21-minute yoga practice. Beginning in Mountain Pose, you'll move through gentle forward folds, spinal stretches, hip openers, and flowing movements designed to release everyday stiffness, improve mobility, and encourage flexibility throughout the body. Finish standing tall, feeling energized, refreshed, and ready to step off your mat and into the rest of your day with greater ease and confidence.

Transcript

This is the Everyday Insight Warmup Routine. Welcome. My name is Andrea and I'll be your guide. If you're ready to get started, Come on up to the top of your mat and we'll begin in Mountain Pose. So as you take your stance in mountain pose, Be sure to stack your head right on up over your shoulders, Shoulders right on up over the hips. Inhale deeply as we lengthen up. And exhaling to allow the jaw to go soft and allow your shoulders to drop. That's the way. Have your hands down and your arms down by your sides, Palms facing forward. Inhale again, Nice and deep. Let's take it into the belly this time with your inhale as much as you can. Take your time. See you. And exhale, Holding completely, And then you certainly do a cleansing breath out through the mouth if you prefer. Take another big inhale. And exhale fully and completely. So I will be prompting you as we work through the routine to inhale and exhale. With the movements of the yoga so that we get full maximum benefit from each pose. Go ahead on your next inhale, Take your arms right on up overhead. Stretch it right on up at the top. And on the exhale, Start to swan dive down towards the mat. Go ahead and drape yourself right over your thighs. So bend your knees generously, Drape yourself right over the thighs. If you need to keep your hands on the mat until your back stretches out a little bit more, You go right ahead and do that. If you're able to, Go ahead and pick up your arms and hold your elbows with opposite hands. Allow the head and neck to go soft. Take a big inhale deeply into the low back. Back and belly. And now exhale, Folding completely as you allow the spine to lengthen up. And release. Take another big inhale. And exhale, Fully and completely relaxing right over the legs. That's the way. Now as we inhale, This time straighten the legs up. Take your hands to right below your knees, Straighten your arms, Come into a little L shape. A little half flip. Take a big inhale and exhale fully and completely. Another big inhale. And on the exhale, Now just bend your elbows and start to come into a little forward bend. We're just gonna tap down into a little forward bend. And inhale, Come on up to standing. Come up to mountain pose. Go ahead and take those arms right on up overhead. On a nice little wave and a little back bend this time. And exhaling to come forward once again, Swan dive down towards the mat, Draping your feet. Upper body right over the thighs come on back into ragdoll And once again, If you need to keep your hands placed on the mat. You go right ahead and do that. And if it's available to you, You can go ahead and pick up your arms and just hold your elbows with opposite hands. Allow the head and neck to be soft. Take big inhales deeply in the low back and belly. And exhale to soften and release, Soften and release. That's the way. And we'll linger here for one more cycle of breath on a big inhale. And a full, Complete exhale. And on your next inhale, Once again, Start to straighten the legs, Take your hands to right below your knees, Straighten your arms, Come into a half lift. We're just returning the blood slowly to the body after we've been in that inversion pose. Exhale it out. Take another big inhale. Exhale, Just bend the elbows now, Come into a little forward bend. So we're keeping our low back nice and straight, Our back nice and straight as we come into a forward bend, Tap down. And inhale come back up to standing. Now if you need to bend your knees coming back up to mountain pose you may certainly do that. Take your arms right on up overhead, A little wave, A little back bend once again. And exhaling, Float it all the way down. That's the way. Come into a nice little flow. Float it all the way down. Place your hands now directly below the shoulders. Take a step back with the left leg. Back with the right hand. Come on into downward dog. Big inhale and exhaling as we release to the mat. So if your heels can make it to the mat, Great. If they can't, That's fine too. Take another big inhale. Exhaling to allow the head and neck to be soft, Allow the chest to bob towards the mat. Beautiful work. And now inhale, Look up at the top of your mat. Exhale, Tap down your knees onto the mat and come on into the tabletop position. So as you land in tabletop position, Make sure that the hands are directly below your shoulders and your knees are directly below your hips. As you inhale, This time lengthen up the spine. And on the exhale, Now arch your back up to the sky. So you're going to curl your forehead down towards your thighs, Press into the mat, And arch your back up to the sky in a beautiful cat. Inhale now to drop the belly, Lift the head and come on into cow. Feel that beautiful stretch across the chest. Exhaling, Curl it on down. Take your forehead down toward your thighs. Press, Press, Press into the mat as you arch your back up to the sky and tuck your tailbone in. That's the way. Inhale release drop the belly lift the head And exhale, Curl it down. Curl it on in. Press, Press, Pressing into the mat as you go. Tucking in the tailbone, Now pick your navel up toward your spine. That's good. And inhale last time drop the belly lift the head Exhale, Curl it down. That's the way. Curl it on in. Press, Press, Pressing into the mat, Tucking in the tailbone, Squeezing the navel up towards the spine. Press, Press, Press, Press, Press. Beautiful. And now inhale to neutral. And exhale it out. And from here, We're gonna do some nice hip circles. From the tabletop. Position. So keep your arms right where they are. Keep your hands right where they are. It's going to start to swing our hip out to the right. Take our hips down towards our heels and now swing it out to the left on a nice big circle. Come up and around. So take nice big circles with the hips. Just feel out any stiffness you might have. Get some ease and flow going. A couple more times inhaling and exhaling deeply as you work your Big hip circles, One more time on this direction. Come back up to starting and now exhaling to take it in the opposite direction. That's the way. Take it down and up. Exhaling as you take it, Your hips down towards your heels. Inhale as you come forward. Exhale take it down toward the hips kick those hips out as much as you can really loosen them up One more time on each side. Oh, Good work. And inhale now. Come back to the tabletop position. And exhale it out fully and completely. Now from here, We're going to go into a high plank. I want you to take your right leg back behind you and dig in your toes nice and straight. Take a big inhale. Exhale, Straighten the left leg out. Good. Now you're in a high plank. Take a big inhale once again. And on the exhale, Take your right knee to the backside of your right wrist. Go ahead and lower the left leg back down behind you, And now walk your hands back as you bring your upper body into the upright position. It's called King Pigeon. Take a big inhale. And exhale it out, Folding completely, And just allow that hip to sink down a little bit. Take another big inhale, Take your time on these. It's great to stretch out your hips first thing before you get moving in the day. You'll just feel a lot looser. A lot more mobile, Take those nice deep inhalations. And now on your next exhale, Go ahead and walk your hands forward, Come into king pigeon with a forward fold. You can go ahead and stack your hands, One on top of the other, And then just place your forehead. On the back of your hands. Take your elbows out to the side for stability. Take those nice deep inhalations. And exhale it out fully and completely just releasing over the front leg. Let's linger here for one more cycle of breath on a big inhale. And a full, Complete exhale. That's the way. And on your next inhale, Go ahead and press up. With your hands and arms, Walk your hands back to either side of the body and press the upper body back into the upright position. Look across the room to the opposite wall. Back in King Pigeon. And exhale, Folding completely. And on your next inhale, Walk your hands one step forward, Two step forward. Now dig in your back toe, Dig in your left toe, Straighten up the left leg. Inhale deeply. Exhale, Unweight yourself and pull the right leg around. Come back into high plank. Good work. Take another big inhale. Exhale, Now take your left leg. Knee and place it to the backside of your left wrist and take your right leg straight back behind. Walk the hands back once again. And bring the upper body into the upright position. Good, You're giving a real great stretch on the right hand side. Now, Take another big inhale. And exhale, Folding completely. Just allow the right hip to sink down. That's the way. Another nice deep inhalation. And on the exhale, Now go ahead and walk the hands forward once again. Comment a king pigeon with a forward fold. Placing the hands in front of you, The face. Stacking the palms one on top of the other and then just allowing the Forehead to come to the back of the hand, Just rest it out. Breathe deeply into the low back and belly. And release it all to the mat in front. Nice work. Take another deep inhalation. We'll linger here for one more cycle of breath. And exhaling fully completely. And on the next. Inhale, Go ahead and press up with the hands, Walk the foot. Hands back. Coming back into King Pigeon, Looking straight ahead to the opposite wall, A big inhale. That's the way. Exhaling to release. Beautiful. And on the next inhale, Go ahead and walk your hands forward. Take a step forward with the left, Step forward with the right. Dig in your right toe, Straighten up the right leg. And on the exhale now, Stretch. Take your left leg and straight back, Come back into high plank. Take another big inhale. On the exhale, Pitch yourself forward and start to lower yourself down to the mat. If you need to tap down onto your knees, Chest, And chin, You go right ahead and do that. Inhale, Swoop the nose up toward the sky, A little mini cobra. Take a big inhale. And exhale to come forward. Just adjust your hands to make sure that you're right below your shoulders. If you want to press up a little bit higher with Cobra, You just simply slide your hands back down toward the body a little bit more. If you're comfortable right where you are, Then by all means, Leave your hands directly where they are. Inhale, Take the nose up toward the sky once again. Press up a little bit more. Just take all the tension out of the low back as much as you can. Let your legs be nice and soft. Take another nice big inhale. Exhaling to return to the mat. And last time, Swoop that nose up toward the sky and a big inhale. Press up into a little mini cobra. She'd be starting to feel a little looser now. And exhaling to come forward. And looking straight down to your mat, Take another big inhale. Exhale, Press up, Tap your big toes together. Now walk your hands all the way back so that you're sitting. On your haunches. Come on into child's pose. Now from here, You can either have your arms up overhead or you can curl your arms down by your sides, Whichever works best for you. Take your forehead to the mat as close to your knees as you can. So drape yourself right over the legs. I'm going to take those nice deep inhalations. Right into the low back and belly and exhaling to release right over the legs. That's right, Take all the tension out of the body as best you can. Another deep inhalation. And a full, Complete exhalation. And on your next inhale, Come on back up to all fours. Take your time, Come on back up to all fours. Exhale it out. On your next inhale, You're going to take a step forward with your right hand, Take a step forward with your left hand, Drop down to your elbows where your hands were and follow all the way down to your mat either with your forehand or if it's available to you, Take your chin down to the mat. You're gonna come into an extended waiting puppy. As you inhale, Fill the low back and the sides of your chest now. Breathe deeply into the sides of the chest. We want to expand the chest a little bit on the sides. We're going to give all those little muscles between your ribs a good stretch out. Inhale deeply. Exhale to release. To the mat, Just take all the tension out of the body as best you can. Beautiful. Inhale now to walk your hands back. And on the next Excel, Press into a cat. Just curl your back up toward the sky, Take your forehead down toward your thighs. We're gonna counter stretch. Extended Waiting Puppy. Inhale now to neutral. And exhale fully and completely out. From here, We're going to press into a downward dog. And so go ahead and take your feet out to the sides, Digging your toes. Inhale to look straight down at your mat. And on the exhale, Now start to pick up your knees and hips. Take them up to the sky. Good. Inhale deeply and exhaling to land on the heels. If it's available to you, You might feel a little bit. . . More flexible now? Is taking your time. Now go ahead and pedal it out here in Downward Dog. Weight onto the left foot and raise the right leg. Right heel and then take all the way onto your right foot and raise the left heel. So allow your hip to kick out to the side as you pedal it out. I'm just going to give you a nice little The Wretch. In the hip area. Go ahead and do a couple more times. Back and forth left and right working with the breath just take any tension out of the body Out of the hips. And you're rushing around during the day, Not paying much attention to your hips, They'll thank you for it later. Okay, So go ahead, Continue to paddle it out one more time on each side. That's the way, Good work. And now on your next inhale, Come up on your heels. Exhale to come down onto your heels allowing the head head and chest to bob towards the mat. Mountain strong And on your next inhale, Look up at the top of your mat. Take the hop, Skipper, Jump, Come on up to between your hands and catch a half lift. We're just once again straightening the arms, Straightening the legs, Coming into an L shape. You can return the blood slowly to the body after the downward dog. Exhale now to go ahead into a forward fold so just bend the elbows hinge forward from the hips keeping the back nice and straight you may certainly land your hand from the mat if it's available to you otherwise You can take your hands out of the backs of your knees or Just keep them right where they were. And now inhale, Come on back up to standing. Straight leg or bend your knees if you need to. Kick your arms right on up overhead. Take a little wave and a little back bend. And exhale bringing your arms down by your sides palms facing forward and roll it out roll the shoulders out Take those big inhales and exhales, Stand here nice and still for a moment on a cycle of breath. And exhaling for the Kaliya. And I'm gonna leave you right here in the standing position so that you can walk off your mat and into the rest of your day. Thank you so much for joining me. Please feel free to do this routine every day that you want to start it out. In a grand way. See you in the next session. Thanks again.