Freedom Flow: Yoga To Unleash Your Spirit

Looking to wake your body up when your energy is low? In this full-body flow, Katy starts seated with deep breaths and sets an intention, then warms up the neck and wrists. The flow moves through tabletop, forward fold, plank, high lunge, Warrior II, side angle, and triangle, with lizard pose and downward-facing dog along the way. Katy adds core work with elbow-to-knee movements, then finishes on the floor with a gentle spinal twist and happy baby. She closes by asking you to bring to mind the intention you set at the start and carry it with you into the rest of your day. Move at your own pace and skip anything that does not feel right for your body.

Transcript

Salam. Welcome to this beautiful sunrise in Das El Kheima. This rise and energize yoga sequence will focus on moving the entire body forward. We will have a truly beautiful flow that will leave you feeling liberated. And ready to take on the day. This is the perfect opportunity to set your intention for the session. I set mine on freedom today. This is your time to connect and reflect inward. So roll out your mat and enjoy Freedom Flow. Today we'll start seated on top of the mat. Relax the shoulders, Straighten the back. And connect with the breath. Take long deep breaths here. This is the perfect time to set your intention. Silence the mind and anchor your heart. Get ready. To start this practice. Now open your eyes. And let's begin with our neck rolls. Roll the neck starting to the right. Taking it into a full circle. To the left Then to the front. One more time to the right. Remember to breathe and relax the shoulders. Enjoy this next stretch. Inhale exhale Now roll the neck back to center. Let's take it to the other side, To the left. To the back. Back to center again. One more time. Inhale. Gently exhale. Enjoy the stretch. As you come back to center. From here. Extend the arms, We'll warm up the wrists now. By extending and grabbing a fist. As if you're grabbing it back, Then you're letting it go. Grab, Let go, Grab, Let go, Go faster, Go faster, Extend those fingers, Stretch the knuckles, Stretch the wrists faster faster faster faster until you feel your fingers getting heavier Now we can go slower. A little slower. Now, Now from here. Keep your left arm extended, The palm is facing the sky. Now with the other hand, Bring the fingers down. Now bring the palm up. Fingers facing the sky Stretch out the fingers, The wrists, The forearms. Now drop your fingers down. The fingertips are facing the ground. And stretch the wrist here, Feel the stretch in the forearm, Shake it to the other side, Extend the arm Open the palm down, Extending the forearm. Remember to breathe. Now take that palm and bring your fingers to face the sky and stretch out the fingers. Now bring the palm down. And switch another side of the wrist. Inhale, Bring the arms up. Stretch out the back. As you exhale, Bring the right arm down to the mat, Extending the left arm up to the sky and look up Feel the stretch in the left side body. Inhale, Exhale, Come back to central, Shake it to the other side Drop the left arm down. Stretch the right arm up to the sky, Stretch the fingers, Feel the stretch in the right side body Now come back to center. Exhale bring the right arm behind the back straighten the back and the left arm will grab on the outside of the right knee Inhale and as you exhale look over the right shoulder. Take a moment here. Bring the arms up to center. Let's take it to the other side. Left arm behind the back, Straighten the back. Open the chest here, Inhale As you exhale, Try to look over that shoulder. Feel the twist from the belly. Exhale, Come back to center. Now grab your right foot and place it into your left arm and cradle the leg. Just warming up the hip here. You can move it from side to side, You can move it in circles. Be gentle with your body here. We're just starting to warm up. Gentle moves. Do what feels good. Now let's switch the legs. Grab the left leg, Place it into your right arm, Cradle the leg, Keep your back straight. And again. Breathe. Enjoy your circular rotation. To the sides in circles, Just warming up the hip flexors. Inhale, Now release the leg down. Let's make our way to our fours, Our tabletop posture. Make sure the wrists are under the shoulders, The knees are under the hips, Straight long arms. Straighten the back and engage your core. Start with our Cat-Cow pose. Inhale, Look up. Lift your gaze up, Arch the back, Open the chest. As you exhale now bring the gaze down, Round the back, Look between the legs. Inhale, Look up, Arch the back. Open the chest Exhale, Feel the push and the pumps to open the shoulder blades away from each other. Let's do it faster. Exhale, Round the back. Inhale, Look up, Cow pose. One more time exhale round the back Inhale. Now extend the arms to the top of the mat. And push yourself back to your child pose. Stretch the arms here. Allow the chest to melt over the thighs. Release the forehead down to the mat. Inhale, Come up. Tuck the toes in. When you're ready. Lift the knees off the mat and hold. Make sure you're engaging the core. Keeping you straight back here Connect with the breath. Find the focus, Find the strength in you and push back to your downward facing dog. Start by warming up the hamstring, Start by bending one knee at a time Straighten the back, Straighten the arms. Warm up the legs. Now when you're ready Take two steps or hop to the front of the mat. Inhale, Forward fold. Allow the arms to dangle here, Allow the neck and the head to relax You can place your hands behind the head just to give it a gentle pressure for a deeper stretch. Now inhale, Start rolling yourself to standing near mountain pose. Strong pose, Open the chest, Open the palms here, Engage the core. Inhale, Arms up to the sky, Palms together. Exhale, Bring the palms to your chest. Inhale, Palms up to the sky. Exhale bring the palms down and dive forward to a forward fold Exhale. Inhale, Halfway look up, Palms to chin, Straighten the back exhale bring the palms down to the mat Bend the knees, Right leg to the back. Left leg to the back. Now hold the plank, Engage the core. Keep the back straight. Straight arms. Exhale, Chaturanga Dandasana. Inhale, Upward facing dog. Lift the knees, Lift the thighs off the mat. Exhale tuck the toes and push to your downward facing dog. And bend the arms. Extend the bar. Connect with the breath. And when you're ready. Hop or step to the top of the mast. For another sun salutation. Roll yourself up to standing. Inhale, Bring the palms up to the sky, Palms together. Exhale bring the palms down Start bending to your forward fold. Inhale, Halfway look up. Hands to chins or to the knees exhale bring the palms down to the mat Left foot to the back right foot to the back Hold the plank, Engage your core. Exhale, Chaturanga. Inhale, Upward facing dog, Open the chest. Exhale, Tuck the toes and push to a downward facing dog. Inhale, Lift your right foot up to the sky, Point the toes, Extend the knees. Now bend the knee and move your knee into circles as if you're drawing circles into the air. Lets do 5 times. In one direction. In fact turns in the opposite direction. When you're done, Bring your foot to the top of the mat, Place it between the palms. Find your balance and rise up. To your high lunge. Now engage the core. Arm flows arms to the side bring it forward bringing the chest down, Then lift the chest up. To this side. To the front and then up Inhale. Exhale, Arms to the side. Bring them forward, Then up again. Again. Organic movement, Control movement. Engage with your breath, Strong posture. Bring them up. Home, Drop your back heel inhale, Exhale, Warrior 2 From here, Elbow to knee to your extended side angle. Open the arm up to the sky. Inhale, Look up. Exhale, Round the arm. Bring yourself up again to your warrior two. Extend the front knee and drop down to triangle. Make sure your chest is open, The hips are facing forward. Stand any So, Bring yourself up to center. Warrior 2. Extended side angle. Let's continue with that flow. Round the arm up. Warrior 2. Extend the front knee. Drat your right arm down to your triangle pose. Extend the left arm to the sky. The Ring is Alpha, Warrior 2. Inhale Exhale Extended Side Angle Open the chest, Look up. Round the arm, Come up to warrior 2. Extend the front knee. Feel that pull that brings you to the front. Drop to your triangle. Round the arms. And their warrior too. Extended Side Angle Now your arm all the way down to the mat. Round the other arm as you lift yourself up to warrior two. Now drop down to triangle. You can place the hand on the ankle, The chin, All the way down on the ground. Now back to warrior two, Inhale, Exhale. Make your way to your high lunge again. Lift the heel off the mat. Arms extended. Then focus your weight on your right leg and when you're ready, Start bending the left knee and bring it forward, Lift it off the mat, Bending the knee. Find your balance here. Engage the core. And when you're ready, Grab the foot and place it into your right inner thigh. Stand into your tree pose. Palms to the chest If you're comfortable here, You can extend the arms up to the sky. Now exhale bring the foot back down to the mat. Straighten the back, Inhale, Arms up to the sky, Palms together. Exhale dive forward to your forward fold, Release the palms. Inhale, Halfway of the cup. Open the chest. Exhale release the palms down to the mat Right foot to the back, Left foot to the back. Hold the plank, Engage the core, Exhale Chaturanga, Inhale upward facing dog, Open the chest, Tuck the toes and push back to your downward facing dog. Now let's take it to the other side. When you're ready. Inhale, Lift the left leg up. Now bend the knees. And let's circle that knee around, Making circles in the air to warm up the muscles. What the heck? Warm up the hip flexors Let's do it 5 times in one direction, Then reverse. To the other direction. Remember to breathe and engage your core. Now exhale release. The leg and bring the knee towards the chest and place the foot between the palms Find your balance and rise up. Your high lunge. Engage the core. We'll go again to our hand flows. Arm flows arms to the side. Bring it forward bringing the chest down, Then lift the chest up. To this side. To the front and then up. Organic movement, Control movement. Engage with your breath, Strong posture. Again. Inhale. Exhale, Arms to the side. Bring them forward and then up again. Bring them up. Drop the back heel and open your arms to your warrior 2. Make sure the front knee is bent at 90 degrees. Open the shoulders, Extend the arms here. Left elbow to the left knee Extended Side Angle round the right arm, Come back to warrior 2. Now extend the front leg and drop down to your triangle, Open the chest here. On your next inhale, Rise up, Warrior 2. And the knee. And ham. Exhale as you drop the left arm down open the chest to your extended side angle. Make sure your chest is open when you're looking up. Now round the right arm and lift yourself up to warrior 2, Then extend the front leg. Drop down to triangle, Feel that waist going towards the right Now come back up to warrior 2. Inhale, Exhale. Release down extended side angle nice controlled flow find your flow here Find your balance and repeat control movement, Triangle. Now lift yourself up to warrior 2. Engage the core. One more time. Extended side angle. Round the arm, Warrior two, And triangle. Look up. Open the chest Lift yourself up again. And Warrior 2. From you. Find your balance. Lift the heel off the mat, Back to your high lunge. Check the alignment with your front knee. Now when you're ready, Focus the weight on the left foot and lift the right foot to the front of the mat. Keep the knee bent. And when you're ready and you find your balance, Bring the foot into the inner thigh. Of the left leg. Bring the palms together or extend the arms all the way up to the sky. Connect with your breath. Find a focus point here. And exhale, Release the palms, Release the foot Inhale palms up to the sky, Palms together. Exhale. Dive to your forward fold, Release the hands down. Inhale, Halfway look up. Exhale, Palms down, Right foot to the back, Left foot to the back Release down to Chaturanga Dandasana. Inhale, Upward facing dog. Exhale, Tuck the toes in and push yourself back to downward facing dog. Extend the knees here, Extend the back, Extend the arms and the fingers. On your next inhale, Lift the right leg up to the sky and point the toes. As you exhale, Bend the knees. Now bring the knee towards the chest and place the foot outside the right hand. Find your balance here, Engage the core, Straight arms. Drop the left knee down and release the left toes. From here. With your right hand, Push that right knee slightly away from you, Opening up the foot to the side. Your lizard pose. You can go down to your forearms. If that's comfortable for you. Hold here. Release the hips and let go Connect with your breath. Inhale. Exhale now. Slowly start coming up. Bring the foot back to the mat. Now tuck the back toes in, Lift the knee, And push the right foot up to your three-legged toes. Then down to your downward facing dog Extend the back, Stretch the arms. From here. Bring yourself to plank, Chaturanga. Outward-facing dog and then push back to your downward facing dog. When you're ready, Inhale, Lift the left foot up to the sky, Point the toes Bend the knee. As you exhale, Bring the knee and place the foot on the outside of the left hand. Find your center. And drop the right knee and release the right toes With the left hand open that left knee away from you. And come down to your forearms. Connect with the breath. Release the hips Let go. Let gravity draws you closer towards it. Breathe. On your next exhale come up Breathe any closer to yourself. Lift the back knee, Tuck the back toes and lift the left foot back to the sky. Then down to your downward facing dog. Drop the knees and big toes together and come down to your child pose. Catch your breath here. Release the forehead down to the mat. Extend the arms. Take this moment to breathe. Now come up. Push yourself back to downward facing dog, Bend the knees and hop to the front of the mat. And make your way down to seated. Place the feet on the mat. Straighten the back. And place the hands behind the knees. When you're ready, Lift the feet off the mat. Engage the core here. Keep the back straight, Shoulders away from the ears. Too comfortable for you, Release the arms next to the body and hold this balance. Our boat pose. Point the toes here. Control this posture. Keep that core engaged, The back straight. And breathe through it. Hold. Deep breath. Deep inhale. Exhale, Bring the feet back down. And bring the back all the way down to the mat. We're almost done here. Bring the knees towards the chest. Interlace the fingers behind the head and rest the head on the hands. Let's go with our crunches. You want to bring the right elbow to the left knee and left elbow to the right knee as you extend the other leg. So make sure here you're engaging the core, Going one, Two, Three. At a time. Albany. Abonni Control the movement. Exhale Repeat, Exhale, Engage the core. Make sure you're not stressing the shoulders. You're holding into the core. You're breathing. The neck and the head is relaxed. Let's go. Crunch. Crunch. Exhale. Exhale. Almost done here. Couple more times. Squirt the abs. Almost done. And release. Hug the knees, Bring the knees towards the chest. Rock here from side to side to release any tension in the lower back. Relax the shoulders and relax the back on the mat. From here. Bring the knees towards the chest. Now hug the knees. Take a moment here to breathe. And let go of any tension you might be feeling. And release the feet down to the mat. Extend the arms next to the body. Or a spinal twist. Cross the left leg on top of the right leg and drop the knees towards the left as you look into the right side. A gentle spinal twist. Come back to center and let's switch it to the other side. The right leg on top of the left. Drop the knees to the right side as you look towards the left. Release any tension here in the lower back. Exhale and let go. Come back to center. Release the legs. Your knees towards the chest. Now open the knees away from each other. Grab the feet. Bringing the sole of the feet towards the sky. Happy Baby! Allow the knees to drop here. Relax the back and the neck. And feel the gravity pulling the knees towards it. Enjoy this moment. Exhale and release Now extend the legs. Extend the arms next to the body. Open the palms towards the sky. Our final pose for today. Vashivasana. This is your moment to relax. And to scan your body. So allow the feed to drop Allow the legs to relax. Feel the back melting on the mat. Relax the shoulders, The neck and the forehead. Release any tension in the face. Allow the jaws to drop. And feel the eyes getting heavy. Connect with the breath here. Deep, Cool inhale. Coming into your lungs. Exhale and let go of anything that's no longer serving you Just let it go. Now if you're ready to come up. Wiggle the fingers and the tongue. Stretch the arms above the head. And make your way to the side. Keep your eyes closed as you make your way. Up to seated. Relax the hands on top of the knees, Straighten the back. Just take a moment here to breathe. Reconnect with your breath. Bring to mind the intention you set. At the beginning of this session. Now lead with it. Thank you for joining me. Have a wonderful rest of the day. Salaam. Namaste.