15 Minute Morning Yoga

15-Minute Morning Flow: Wake Up Your Body & Mind

Ready to shake off that morning fog? Join me for a quick, 15-minute practice designed to help you wake up with intention. We skip the complicated stuff and focus on what really matters: moving your spine, opening your heart, and finding a little bit of quiet before the day gets busy.

We’ll start by setting a simple focus for your day, then move through a series of gentle flows to get your blood moving and your joints feeling loose. Whether you’re feeling stiff from sleep or just need a moment to breathe and reset, this practice is your space to ground yourself. We finish with a short, peaceful stillness so you can step off your mat feeling steady, capable, and ready for whatever comes your way.

This is all-levels yoga that feels like a deep breath for your whole system. Let's start the day together.

Transcript

Hello and welcome to Briya Yoga. We're going to start in Sukhasana and then right away switch the cross of your legs so the non-denominant leg is on top. Bring your hands to your knees, Inhale, Lift your shoulders up, Pull them back and drop them down. Softly closing your eyes and taking a deep breath in. Bring your hands together at heart center and set an intention for your practice today. Slowly blink your eyes open, Bring your hands to your knees. We're going to take a few slow circles on our spine so press your chest out, Move towards the right, Round your back when you get to the back and move to the left. Press your chest forward and then move in the opposite direction, Going as slowly as you like. Come back through center and recross your legs so your more comfortable one is on top. Inhale, Your arms up, Interlace your fingers and turn towards the right and then drop your hands down so your left hand is on your right knee and your right hand is behind you. With each inhale sitting up a little taller and each exhale twisting a little more then we're going to inhale, Lift your arms up, Interlace your finger, Try to do the opposite pinky on top this time, Turn towards the left and drop your hands down. Again getting more length with each inhale and twisting a little deeper with each exhale and then you're going to inhale and lift your arms up, Reaching up towards the sky while my little cutie gives me a flower. Isn't that so sweet? Okay and then we're going to bring your hands down and come into butterfly so bring your feet together, Knees apart, Get some length in your spine and then fold forward. Feel your chest back up, Sit up nice and tall and take your legs out wide. Inhale, Lift your arms up and lean towards the left and then you'll lean towards the right. Just getting some movement here then reach your left hand towards your left foot, Your right arm up towards the sky and then go the other direction. So reach your right hand towards your right foot, Reaching your left arm up towards the sky and then sit up nice and tall and with a long spine when you're ready, Keeping your feet flexed, So toes pointed towards the sky. When you're ready you're going to inhale your arms up and fold forward and then we're going to make our ways on to our hands and knees. So your wrists are under your shoulders, Your knees are under your hips and we'll take some cat cows here. On your inhale, Look up, Arch your back, Exhale, Round your back, Tuck your chin into your chest. So inhale, Look up and arch your back, Exhale, Round your back, Tuck your chin into your chest. Inhale, Reach your left arm all the way up to the sky and then thread it underneath your right shoulder. Inhale, Lift it back up before placing it down and then right away inhale your right arm all the way up and thread it underneath your left shoulder. Be sure that your hips are in line with each other back behind you and then right away we're going to inhale again and lift that right arm back up and put it down. Walk your hands about a hand print in front of where they are now and press up into downward facing dog. Bend one knee and then the other warming up here. Take a deep breath, Inhale, Lift your right foot up and step in between your hands lining up your front heel with your back heel coming into warrior one. So your back toes are diagonally pointed towards the front left of your mat. Inhale, Lift your arms up, Bend your front knee and come right down pressing back into downward facing dog. Inhale, Lift your left leg and step in between your hands, Line up heel to heel, Lift your arms up, Bend into that front knee and right away come into chaturanga, Upward facing dog or cobra and downward facing dog. Take a deep breath here. Step your right foot in between your hands, Line up your front heel with the arch of your back foot coming into warrior two, Inhale and reverse your warrior and then exhale, Come into side angle, Come back to warrior two, Windmill your arms down and come into a vinyasa. So chaturanga, Pressing up into upward facing dog and press back into downward facing dog and we're going to step your left foot in between your hands, Follow what I'm cueing if you want to do it even, My actual body is doing something a little bit different on this side, Sorry about that. Come into warrior two, Inhale, Reverse your warrior and keeping that front knee bent, Come into side angle pose and we'll come back into warrior two, Windmill your arms down, Coming into chaturanga, Pressing into upward facing dog or cobra and then come all the way down onto your belly. We're going to keep our hips on the ground and lifting from your thigh, Lift your left leg up a little bit and lift your right leg, Then your left, Then your right, Lift your left and lift your right, Keeping your hips pressing into the ground, Lift your left, Lift your right and then we're going to lift everything up, So lift both legs, Lift your arms, Hold it for as long as you can, Lifting everything up and then sink back into the ground, Everything touching the ground. Take a deep breath here and we'll slowly make our way into a child's pose, Take another deep breath here, Slide your arms forward, Lift your hips up and come into puppy pose and then we'll press into plank, So your wrists are underneath your shoulders, Roll over onto the left side of your foot, Reach your right arm up but coming into side plank, Then back to normal plank and roll over onto your right coming into a right side plank, Lifting that left arm up towards the sky, Stacking your hips, One on top of the other and come back to regular plank and then press all the way back into downward facing dog, Walk your hands in towards your feet, Grab your elbows and just let your body hang, Maybe rock a bit side to side and bring your hands to the floor and sit all the way down into malasana squat, So bring your hands together at heart center and if you want to take a little bind around your right leg, Come back through center and take another bind around your left leg, Come back through to center and then sit all the way onto your bum, Slide forward, Come onto your back, We're going to come into bridge, Make sure your feet are parallel, Hips width apart, Your big toes slightly pointed in towards each other, Lift your hips up into bridge and slowly come back down, Take a deep breath and then once again lift your hips up into bridge, Rolling your shoulders underneath you, Be sure that while you're in bridge, You're not moving your head at all, So you're just looking straight up at the sky and if you need to look at the video, Come down out of bridge and then turn your head, Set your hips down, Take another bridge or if you want to you can set up for wheel, So bring your hands behind you and press all the way up into wheel pose and whenever you're ready, Gently come all the way back down, Pull your legs in, Hugging your knees and then keep your right knee hugged in, Bring your left leg straight out, Take your right knee and twist it over to the left side, Hug both knees back in, Straighten your right leg and then twist your left leg, Dropping over towards your right and look over to your left side, Hug your knees back in, Grab the pinky toes sides of your feet and come right into happy baby, If you want to you can rock side to side here, Maybe straightening one leg and bending it and then straightening the other leg and bending it and then hug your knees in again, Take some little circles on your lower back if it feels good to you we'll make our way into our final pose, The most important pose of our entire practice, Shavasana do a little scan of your body and see if you're holding on to any tension anywhere and allow yourself to release it, Let go of any controlled breathing and allow any thoughts that come into your mind to just float on by, Try not to think about anything that happened in the past, Don't plan the rest of your day or think about the future, Just be totally here in this present moment start making gentle movements in your fingers and in your toes, Rolling out your wrists and your ankles, Reaching your arms up above you, Getting a big stretch before rolling off onto your right side and slowly pressing yourself up and meeting me back right where we started in Sukhasana, Bring your hands together at heart center, Reconnect with that intention that you set at the beginning of your practice remember to be kind, Namaste thank you for practicing yoga with me this morning, I'll see you next time