Morning Wake Up Flow

Use this 10 minute morning wake up flow to kickstart your day. Wake up the flow of energy, to be the best you that you can be today! It's a short practice so don't hesitate, you won't regret it.

Be Love,

Dorinda

Transcript

I want you to find a comfortable seated position. And we're just going to roll to the front of the sit bones. Shoulders roll up and back, And we're just gonna sort of roll the shoulders a few times here. Backwards. If you know the Ujjayi breath, Get the sound in the back of the throat. Then let the shoulders roll the other direction from backwards to front. Last one. Come back again. Pause. Shoulders down away from the ears. Lengthen the spine. You're going to bring your hands together in front of you. We're going to do a little bit of a wood chopping action, But still seated. So you're going to have your hands come up on an inhale. And exhale, Come back down. Ready? So the sound is in the back of the throat. The mouth is closed. You can rock back and forth a little bit with this as well if you like. Three, Two, One. Keep your arms up, Inhale deep, Hold the breath in. Reach, Reach, Reach, Reach. And on the exhale, Release the arms down to the sides. Come down onto your knees. And just take a few deep breaths here, Relax the face. Notice any sensation of energy running? Take a deep breath, Inhale through the nose, Exhale through the mouth in a sigh. Do that two more times. Inhale through the nose, Deep. Exhale through the mouth and a sigh. One more. Beautiful, You're gonna raise your arms to the sides and this time bend the elbows and get the hands on the shoulders. So that the thumbs are back and the fingers are forward, The elbows are up. And you're going to twist to the left on an inhale, Twist to the right on an exhale. Three. Back to the center. You can be a little bit dizzy. Release the hands down onto the knees. We're going to start a slow spinal flex. Rounding the back on an exhale. Inhaling roll to the front of the sit bones, Chest, Belly, Heart. Lean forward even a little bit here. I'm going to exaggerate this spinal flex by coming forward a little bit more. So we're actually really reaching forward with the belly and doing a slight forward bend. So it's not a traditional spinal flex. Really about reaching forward over so that we feel it a little bit into the hips. Rounding back, Forward bend. Try not to. Round the back too much when you come forward. Keep the spine as straight as possible. One more. This time I want you to stay down. Bringing your hands out in front. Roll to the front of the sit bones and actually pull a little bit with your hands so you come even further. Some of you may be able to get your elbows on the ground. That's an option. If not, Just stay with the hands on the ground. See what works. Roll to the front of the sit bones. Lengthen and you're going to fold as far as you can Exhale. And just back and forth a little bit. Take it a little bit further. Getting some energy into the hips. Now come up for a little bit, Just one moment, And what I want you to do is switch the leg that's in front. You choose one foot naturally to put in front because it's easier for you. So now we're going to do it again as we start to rock back and forth a little bit here. But now we've got the other leg in front. So it's good to switch sides. Don't always have the one leg in front, Even though it may be more comfortable. It's actually good. Keeping you out of balance because you can't do both sides. Now come down a little further and get the elbows towards the ground. Roll to the front of the sit bones. Ah, Notice all the stuff cooking in the hips. Stay. Up and down a little bit just to get some active movements. Breath is deep. Last one! And walk the hands back up. You don't have to do it a long time. Just a little bit of a Sufi grind. Let the arms come up. Hands on to the knees. Checking for any stuck edges. Just a quick wake up this morning. Don't need to go full into everything but let's just explore all of the little stuck edges from sleeping and see if we can open up into them one more. And then pause and go the other direction. Rolling inhale forward, Exhale. Back. All right now we're going to come slowly back to the center. Make your way onto your hands and knees. Onto your hands and knees. We're going to take a little cat cow here. Inhale looking up. Exhale looking down. Continue. We're gonna make our way up to a standing position now. Toes are in the back. You can lift the hips into the air. Stay in a down dog for a few breaths if you like. Pedaling the feet, The knees, Just to reach into the hips. Walk to the front of the mat, Lengthen halfway up on an inhale. Exhale you're going to fold and we're coming up to standing arms come up and exhale, Hands to the heart. I want you to bend your knees a little bit. Take a little bend in your knees. Shoulders away from the ears and we're going to start to do a little breath here. Make a fist with both hands and pull the arms back to the hips. Exhale you push back out Little bend in the knees, Inhale pull in. Exhale, Push out. Keep the natural curve in the back. Inhale, Pull in and exhale, Push out. Now we're going to go a little faster so that the exhale is a little forced. As if you're pushing hard away. Three more. Release the hands down. Let's bring the hands on the hips and just move the hips from side to side a little bit. Maybe make some circles with the hips. Shake out the legs. Keep the feet little more than hip width apart. We're going to start to swing the arms again, Wrap the fingers together, Index fingers stay together, Arms come up. On an exhale you swing down, Mouth open. And then inhale, Arms come back up, Little back bend. And you swing. Keep the knees bent as you do this to protect the back. Two more. And inhale arms up keep the arms up little back bend reach the arms out to the sides and actually start to shake your arms shake your arms shake your legs shake your body a little bit shake everything bounce up and down shake shake shake shake shake shake Chick chick chick chick. And then bring the arms back down. And notice the energy. Take it with you. Spread it around. Have a lovely day. Namaste.