Wake Up & Flow | 50 Min Vinyasa With Handpan Music

In this 50-minute energizing Vinyasa flow, Dagmar guides you through a full-body sequence to detoxify, release stress, and create space for mental clarity.

Filmed on the beach in beautiful Costa Rica, this class is perfect for mornings, transitions, or any moment you need to reset and re-energize. Suitable for levels one and two, with modifications offered throughout.

Move through grounding standing postures, spinal twists to awaken the body, and heart openers to release tension in the chest and shoulders — all woven together with the rhythm of your breath. You'll leave feeling refreshed not just in your body, but in your mind.

As you arrive and settle into Savasana, let yourself be carried by the handpan music of The Gaudan Project — a beautiful sonic companion for this practice.

Transcript

Nice. Let go of any thoughts. Is arriving here for your practice today. Whole body feeling receptive and soft. You And then take your hands into prayer in front of your heart. Maybe chant the sound of Aum. Taking a moment to set your intention. Open the eyes. Release the arms, Open the arms, Over your head, Reaching long interlace your fingers. Reaching the arms up towards the sky, Let your shoulders relax. Gently lift the navel. And then release your hands. Bring the other index finger on top, Stretch the arms forward, Draw the shoulders back, And lift the arms back up. You really want to feel your side body nice and long. Breathe deeply. And then with your next exhalation release. Walk your fingertips out to the side. Reach your right arm over your head. Reaching through the fingertips. Lengthening the side body. Inhale, Come back up and take it over to the other side. Now your left arm is reaching. Over your head. Fully breathing into your left side. You Thank you. As you inhale, Come back up. And release. Inhale, Float the arms up again. Exhale with a long back, Fold forward. Breathe into your back. Feel your spine again, Nice and long. Breathe into your hip. One more breath. And then walk your hands back. Unfold your legs and please come on to your hands and knees. Going to place your hands underneath your shoulders and your hips right above your knees. And then you're going to inhale and arch your back. And as you exhale. . . You're going to sit back on your heels so your toes are tucked. And we flow with the breath. You're going to inhale, Arching your back, Looking up. Exhale, Draw the belly in, Sit up. And again, Inhaling arching. Exhaling, Sitting back Inhaling arching, Last time. Exhaling, Sit back, Walk your hands back. Keep your toes tucked, You can spread them a little bit more. It's a nice wake up for your toes. And then take your right arm up, Bend the elbow and with your left hand Reach your elbow up and back. Gently draw the belly in. And breathe, Feel that nice stretch again in your right arm and the whole right side. And then inhale release, Shake out your hands wiggle your toes And then tuck the toes. Again spread them with your fingers. Come up and swing your left arm up. Bend the elbow and with your right hand move the elbow gently back. Find a little lift in your belly. And breathe. Again, At all times stay connected. And then slowly release, Shake it out Place your hands Coming to your first downward facing dog. Stay here, Breathe, Spread your fingers. And then as you inhale, Come forward with your shoulders above your wrists. As you exhale, Take it back. Inhale, Come forward, Shoulders above the wrists, Engage your belly, Exhaling back. Slowly walk or step your feet to the front of the mat. Inhale lengthen and exhale fold Keep the knees slightly bent, Shake out your head, Yes and no. Shake out your arms and roll yourself all the way back up to stand. Find your breath again. When you're ready in and reach the arms all the way up as you exhale slowly fold fingertips to the floor, Lift up, Exhale, Left foot steps back, Drop your knee, Inhale, Reach the arms all the way up. Exhale, Hands to the floor, Step back. Inhale, Come forward, Plank pose, Exhale, Knees chest, Chin. Inhaling rolling forward, Shoulders move back, Heart opens. Exhaling back, Downward dog, Breathing here Beautiful. And then inhale, Your left leg up, Step forward, Exhale, Right knee down. Inhale, Float the arms all the way up. Exhale, Release your hands, Step your right foot forward to meet the left. Inhale, Hard lifts. Exhale, Forwards. Inhale, Take the arms out and up, Palms together. Exhale, Hands in Namaste. Inhale, Float the arms back up. Flowing with the breath, Exhale, Fold forward. Inhale, Heart lift. Exhale, Right foot steps all the way back, Drop the knee. Inhale, Float the arms up. Exhale, Hands to the floor, Step it back. Inhale, Come forward, Shoulders above the wrist. Exhale, Knees, Chest, Chin. Inhaling forward and into a cobra. And exhaling into Adho Mukha Svanasana, Downward facing dog. Breathing here. You can stay for three to five breaths here, Whatever fits right. Inhale, Right leg up. Exhale, Right foot steps forward. Drop the left knee. Inhale, Reach the arms up. Exhale, Hands to the floor, Step your left foot forward. Inhale, Lengthen. Exhale, Fold it down. Inhale, Reach the arms up. Exhale, Hands to your heart. Take a moment. Inhale, Float the arms up. X here folded down. Inhale, Lengthen. Exhale your left foot steps back. Reach the arms up. Thailand. In a link. Exhale, Bend both knees. Inhale, Straighten the front leg. Exhale, Bend both knees. Focus the eyes two more times. Inhale, Lift the arms. Exhaling, Bend. Last time, Inhale, Straighten. This time exhale, Drop your left knee, Fingertips to the floor, Straighten your right leg, Come into a runner's stretch. Draw the heel back towards your hips. Engage the leg, Breathe. Nice opener. And then bend the knee, Palms to your heart, Draw the belly in. And then twist and take your left elbow outside of your right knee. Really reaching back through the left here. Let the twist come from your belly. Drawing the belly in. Fingertips to the floor, Step back. Inhale, Come forward. Exhale, Chaturanga. Inhaling upward dog. Exhaling back, Downward dog. Inhale, Left leg up. Exhale, Left foot steps forward. Float the arms up. High lunge. Inhale, Straighten both legs. Exhale. Bend those knees. Inhale, Lift it up. Follow with your breath. Exhaling, Bend. And hair. And exhale. Last time, Inhale coming all the way up. This time exhale, Drop the knee to the floor, Fingertips to the floor and straighten your left leg. Heel is reaching back Engage your thigh and give a nice stretch to your hamstring. And then bend the front knee. Bring your palms together and twist to the left. Right elbow pushes down into the knee, Press into your palms, Maybe lift the back knee off the floor. You can keep it there if you need to. Beautiful. And then slowly release, Fingertips to the floor, Step back, Move through the vinyasa, Feel free, Either stay with knees, Chest, Chin. Or Chaturanga. And come back into downward dog. Nice deep breathing. Here comes your resting pose. Stretch your back nice and long. And then bend your knees, Walk, Step, Or jump forward. Exhale fold over your legs. Inhale float the arms up. Exhale hands to your heart breathe here just close the eyes for a moment and just feel Feel your breath. Feel the energy you've already created. And then inhale, Float the arms back up. Exhale fold it down Inhale and exhale. Exhale your left foot steps back, Bring your back heel down, Reach the arms up, Warrior one. We're going to twist again. As you. Bring your hands together in front of your heart, Twist to the right, Left elbow outside of your right knee, Press into your back heel, Press into your palms, And the back here will give you stability. Breathe here. And they are coming back up. Exhale open into warrior 2. Inhale your right arm floats up and back stretch the right side of your body nice and long proud warrior And then press into your back foot, Take your right elbow onto your knee and reach your left arm over your head. Extended side angle parts work not enough. You can even bring your right fingertips to the floor if you like. And they are coming back up. Exhale, Cartwheel your hands to the floor, Step back. Move through the vinyasa. Nice. Inhale, Left leg up, Step your foot forward, Right heel comes down, Float the arms up, Warrior one. Stretch your whole body. Get ready for your twist. And then take your hands into prayer and twist to the left. Right elbow pushes into the knee. Back heel is rooting down. Twist from your belly. In her coming back up. Exhale, Open, Warrior two. Now float your left arm all the way up and back. Proud warrior. And then pressing into your back heel, Come up, Take your elbow to the knee and reach your right arm all the way along. Beautiful. Nice long stretch in the right side. Inhale, Coming up. Proud Warrior. Exhale, Cartwheel your hands to the floor, Step back. Come forward, Move through the vinyasa. And exhaling back into your downward facing dog. And then drop your knees and come for a little rest into child's pose. Coming back up. Into downward facing dog walk a step forward inhale lengthen and exhale fold forward inhale reach the arms up Exhale, Hands to the heart. Bend the knees, Inhale utkatasana, Chair pose. Now exhale, Belly to your thighs, Fold forward. Inhale, Bend the knees, Reach the arms up, Chair pose. Exhale, Dynamic, Fold forward. Again, Inhale, Bending the knees, Chair pose. Exhaling fold forward Last time and lift the arms up. Once again, We come into a nice twist. So you're going to take your hands to your heart and twist to the right. Left elbow pushes into the knee. Draw the belly in. Inhale coming back up, Chair pose, Exhale fold, Release. Inhale, Bend the knees. Arms are reaching up. Axial twist to the left, Right elbow pushes into the left knee. Beautiful. Keep your belly strong, Face soft. And then inhale, Reach the arms up. X here, Fold forward Inhaling and exhale, Left foot steps back. Reach the arms up, Warrior one. Amen. Open the arms, Come into warrior two. Little dynamic movement here. In here. We're going to straighten both legs, Palms together. Exhale, Warrior two. Inhale, Straight legs. Axial Warrior 2 Inhale, Straight. Exhale, Every time go a little deeper into the front knee. Beautiful. Interlace your hands, Shoulder blades together, Lift the chest, Exhale Root into your back foot and then fold forward. Lift the arms over your head. Keep gazing over your front foot. Nice hip stretch. With each breath, Sink a little deeper in your hips. Very good. Just feel how the breath takes you deeper. Slowly release your hands inside your right foot. Lift your back heel. Walk your right foot out a little bit and then if you can, You can come down onto your elbows into lizard pose or you can stay onto your hands if you need to. Breathe, Keep reaching back through the left ear. Very nice. Langsam, Langsam. And then walk your hands back, Drop your left knee, Right hand to the right knee, Push into the knee to open your chest. Stay here or if you want to add a thigh stretch, Grab the little toe side of your foot, Keep the chest and the shoulder opening. And just gently reach the heel towards your buttocks. Can be intense, So you decide. How far you want to go. Then release and step back. And open the hip, Flip your dog. Right foot steps back, Right arm reaches over your head, Press into both feet, Open yourself up towards the sky. Gorgeous. And then release. Either move through Vinyasa if you like, Or you can just stay in Dandaga. Practice your practice. Do what feels best to you. Beautiful other side. When you're ready float your left leg up, Step forward, Right heel down Virabhadrasana 1. Chest nice and open. Shines through your fingertips. Exhale into warrior 2 into the dynamic flow. When you're ready. Inhale, Straighten, Palms together, Exhale, Bend the front knee. Inhale, Lift up. Exhale, Bend. In the other lane. Exhale, Bend the knees. Beautiful. Hands behind your back, Interlace your fingers, Lift the chest, Back heel gives you stability as you fold forward. Soften your breathing with each breath. Drop the hip a little bit more. Your face is soft. Fingertips come both inside your left foot, Walk your left foot out, Lift your right heel so your hip is square. If you can, Come down onto your elbows or stay on your hands. And just keep the right leg super strong. For just reaching back. Nice, Drop your right knee. Bring your left hand against the left knee, Open the chest towards the sky. Stay here or add the thigh stretch, Grabbing the little toe side of your right foot and reaching the heel towards your buttocks, Still opening the chest. Nice intense deep, Deep stretch. And then release, Tuck the toes, Place your hands, Float your left leg all the way up into the sky, Open the hip, And flip your dog, Press into your right hand, Press into your feet, Open, Beautiful. Offering yourself. Release. Downward facing dog. Drop your knees and take a moment in child's pose. Softening the face, Nice deep breath. When you're ready, Come back up, Downward facing dog. Bend the knees, Walk or step. Forward in airlift and exhale fold it down Press into your feet, Inhale reach over your head. Exhale hands to your heart and breathe. Inhale. Take your right foot with your right hand from the inside, Lift your left arm all the way up and come into Nataraja, The dancer. Breathing here. Keep your balance, Root into the foot. Nice, Keep your gaze in our coming up. Exhale, Release the right foot. Other side. With your left hand, Grab the inside of your left hand. Spread the toes, Float your right arm up, Root down to rise up and then lengthen, Keeping the length. Foot is reaching back, Heart is reaching forward. Gaze softly. Focus the eyes on a point that's not moving. Beautiful. Inhale, Come up. Exhale, Release it down. Now we're going to come into tree pose. Lift your right knee, Take your right foot to the inside of your right thigh. Hands together. And when you're ready, Take the arms over your head and out to the side. Your own expression of tree pose. Find a list in your belly. And let the shoulders relax. Face is soft. And then float the arms back up, Lift your knee and take your right leg all the way back. And then the fingertips to the floor, Lift the right leg all the way up. Bend the knee, Tap the knee to the outside of your left heel. Again, Lift it up. And exhale, Tap. Last time in, Lift the leg up high. And then this time you're going to come to sit. Now your left foot is outside of your right knee and we're going to come into a twist. Right arm floats up, Left fingertips behind and then Push down into the right knee with your elbow. Look over your left shoulder. Nice long spine. Breathe. And then inhale, Release. Exhale to the other side. Beautiful. Release. Place your hands to either side. Lift your right leg up. And then release your right foot next to your left and slowly hands to your hips come all the way back up for the other side Now bring your left knee to your chest, Out to the side, Place the foot against the inner thigh, Hands into prayer. When you're ready. Take the arms out and up over your head and open into your tree. Riksasana. Heart stays lifted, Face soft, Breathe. Finding stillness here. And then slowly take the arms up, Knee forward and take it into a short Virabhadrasana 3. And then release your fingertips, Lift the leg up high, Exhale, Bend both knees, Tap the knee. Inhale, Lift the leg up, Exhale, Knee taps to the outside of your right ankle. Last time, Inhale, Float it up, And exhale, Come to sit. Now your right foot is outside of your left knee, Right hand behind, Left arm floats up. And then take the elbow outside of your knee. Spine is long, Face soft. And breathe. Slowly release, Exhale to the other side. And then place both hands and float the leg up And then release. Your left foot. Open the feet nice and wide and come into Malasana squat. And press your palms together, Push the arms out against the knees, Close the eyes, Find a moment of stillness here, Just feeling your breath. And a sense of calm. And then straighten your legs. And with your first two fingers, Grab your big toes, Lengthen, Lift the heart, Exhale, Fold deeply. Elbows can be bent, Just breathe, Keep pressing down into the heels. Then release. And step your feet back. Forward. For one more vinyasa. Of your choice. So either chaturanga or knees, Chest, Chin. Lift the right leg up, Shake it out. And then take your right knee outside of your right wrist, Left leg is long. Bring your fingertips to the sides of your mat. Inhale, Lifting the chest. Exhale, Bend, Fold forward. Chin to your chest. Roll yourself up. Exhaling fold forward Inhaling again. And as you exhale, Keep the length, Bring your hands forward and fold. Rest your head onto your forearms. Pigeon pose. And get part of Raja Kaputasana. Only make sure your left knee is reaching back. Your hips are square. And you can stay here. Or if you like a little more challenge, You could come into a twist, Bringing your left shoulder to the floor and pressing into your palms. To go a little deeper. Make sure you're working with your breath. Feel the sensations of the pose. And then slowly release. Tuck your left toe, Swing your right leg up into the sky, Shake it out. And release. Other leg. Left leg up. Left knee floats to the outside of your left wrist. Square your hips, Right leg is nice and long. Fingertips to the outside, Inhale creating length, Exhale bend the elbows, Chin to your chest, Roll yourself up like a snake. Exhaling bend the knee. In a Royal Surfer And exhale, Walk your hands forward and fold into your pigeon. Just breathe and again remember it's the breath that takes us deeper. This is a challenging pose for you. Watch what comes up for you and see how you can stay connected to your breath. And let go. You want to do the twist, Which is optional. Bring your right shoulder to the floor, Press into your palms. Make sure you're not rolling out of the pose. Release, Place your hands. Tuck your toes and swing the left leg up, Shake it out. Drop your knees. Once again, We come into child's pose. One more breath here and then come up. Place your hands and come back into downward dog. Walk your feet forward and then come to lie on your back. And then hug your knees into your chest for a moment, Rock a little bit back and forth, Releasing any tension. And then place your feet hip distance apart. With your arms bring your middle finger to touch the heel. And then bend the elbows. Press the elbows and shoulder blades down as you lift your hips up into Satubandhasana Bridge Pose. Keep pressing into your feet as you inhale, Your chest lifts. As you exhale, Your hips are lifting. Breathe. Keep pushing into the inside of your feet. Good, And then slowly roll yourself all the way back down, Stretch the arms over your head, Move your knees like windshield wipers. You can stay with this version for a backbend or you can come into another version. I'll show you now. Heels are pressing down, Bend the elbows. Load your hips up. This time come onto your toes so you can bring your hands underneath your hips or your kidneys. Right knee to your chest. Straighten your right leg all the way up into the sky. Keep pushing into your left foot for balance. Bend the right knee, Place the right foot back down. Lift the left knee to your chest and then straighten your left leg all the way up. Keep Reaching And then release. Beautiful. One more breath. And then slowly release. And again, Arms over your head, Move the knees left and right, Right or left. We're going to now come into a third variation, Which is the full backbend Urdhva Dhanurasana. So again, If this is not in your practice, Just do any of the two first variations. So for this one, You're going to place your hands underneath your shoulders and first come onto the top of your head. Adjust your shoulders, Draw them back into the socket. On an exhale. Push up and come into Urdhva Dhanurasana. Beautiful. Keep rooting down through the feet, Through the fingertips. Breathing. Very nice. And then release, Chin to your chest, Come all the way down and this time Hug your knees into your chest. Maybe lift your forehead to your knees and make yourself very very round. And then release. And take a moment to rest in Supta Baddha Konasana, Soles of the feet together, Knees out to the side, Right hand onto your belly, Left hand onto your chest. Just breathe. Feel the energy, Feel your breath. The warm sun. Everything that you have created with your practice today. Slowly release. Bring your knees back together, Hug them into your chest. And then reach your soles of the feet up towards the sky. Grab the outside of your feet with your hands and come into a happy baby pose. So the knees are reaching towards the ceiling. The floor next to you. You just rock a little bit side to side. Release. Hug the knees into your chest and come all the way up to sit. Shake out your legs. And then open your legs nice and wide. Inner spiral your legs, Take the flesh out behind, Keep your legs engaged, Float the arms up and then lengthen forward. Stay on your fingertips. So you can create a little more length with each brush. Very important here to keep your legs active. Look at my toes, How engaged they are. Breathe, Lengthen. The breath that takes you there. Inhale coming back up. Bring the soles of your feet together into baddha kinasana. Hands can be either behind your back. Or you can take them to your feet, Open your feet like a book. Fold forward and gently press onto your thighs with your elbows. Onto the shim. Again, Breathe And then release, Slowly come back up, Straighten your legs, Shake them out. Now bring your right foot inside your left leg, Take the flesh out behind and aspire the leg, Inhale, Float the arms up, Keeping the back nice and long. Bring your finger tips. Either to shin maybe to your ankle or if you can to your toes. Lengthening with each breath by softening. Breathing. Janu Sirsasana, Head to knee pose. Slowly release and switch left foot inside your right leg. Inspire the leg, Take the flesh back. Inhale, Reach the arms up. Exhale, Lengthen. Very nice. And again, Keep the back nice and long. Imagine it's your ribs reaching towards your thigh. Soften, Breathe. Press into the leg. Both legs. Come up. Remove the flesh from underneath. Inhale, Lift the arms up and then keeping the legs come forward into Paschimottanasana. This is your seated forward fold. Again, If your hamstrings feel a little tired, You may. . . Use a strap, Which is really great, Or you may use or bend your knee. And think of your ribs reaching towards your thighs. To find the length. In air coming back up. Sores of the feet together, This time a little further away for Tara Asana. Take your arms underneath, Hands onto the tops of your feet. And fold forward breathe into the back. Slowly release, Come back up. Nice little twist, Left arm underneath your left leg. Good, Roll your shoulder back, Open the right arm, Stay here with the chest open or if it's available to you, Go for a bind behind your back, Nice stretch for your shoulder, Keep the heart lifting. And then release. And switch right arm underneath your right leg so the arm is pushing into the leg Left arm floats up. Maybe go for the bind if it's available for you. Breathe, Feel that nice opening in the chest and in the shoulder. And then slowly release. Find a nice comfortable seat. And before we go into Shavasana, We'll take a little short meditation together. So again, Feel free to sit back on your pillow. Either turn your palms to face down or have your palms face up and touch your thumb and index finger into yana mudra. Breathing here. Faces soft, Bring all your awareness to the center of your chest, Your heart. We're going to do the pure love meditation. So you just focus. On the center of your heart and you're breathing in and out of your heart using the mantra, Pure Love. Here as you inhale. I love Izzy Axin. Whenever your mind takes you on a journey, Just gently come back to your heart center. It's a beautiful meditation for loving kindness. Comes from the Taoist tradition. Keep breathing into your heart. Pure on the inhale, Love on the exhale. And then slowly find your way into Shavasana. Stretch your legs. Release your arms, Palms facing up Tuck your shoulder blades a little closer underneath. Roll your head from side to side. Releasing your neck Take it nice. Deep, Deep breath in and exhale. Through the mouth. Enjoy Shavasana. And slowly begin to deepen your breathing. Gently move your fingers and your toes. Stretch your arms over your head, Giving yourself a good long stretch. And then bending your knees. Gently rocking a little bit back and forth. And then roll on to your right side. Use your arm as a pillow. Keep the eyes closed. Take a moment here. No rush. When you're ready, Slowly find your way back up into a nice comfortable seat. And again, Sitting nice and tall, Rest your hands, Feel your spine nice and long. Take a few moments to feel. Anything that may have shifted or changed in your body from your practice today. Take a moment. Of gratitude, Bringing your hands together in front of your heart. Gratitude to yourself for taking care of the person that's most important in your life, And that's you. Close our practice with one last silent Aum. And then I thank you very much for your practice today. I wish you a beautiful time.