Good morning and welcome to this short guided class which is going to help you to wake up your body and create the perfect state of mind so that you can have an amazing day.
So you're going to begin by sitting comfortably,
Legs crossed or if you prefer out in front of you.
Relax your hands,
Allow your shoulders to drop down.
Close the eyes.
And before we do anything,
Just want you to think of one thing that you're grateful for in your life.
Just think that over now and send some appreciation to it.
And then take your awareness.
To your breath.
Just observe.
Notice how your belly rises as you gently inhale.
And how your belly falls as you exhale the breath out of the body.
Then let's take a deeper inhale here.
And as you exhale,
Very gently,
Tilt your head forwards.
Make sure it's starting to stretch out the back of the neck.
Then begin to roll the neck so you're moving your hair down.
To the right side,
Down to the chest.
And up to the left.
You can take your breath with this,
So connecting your breathing to the movements that you make.
Begin to enjoy the sensations that you're feeling of waking up your body.
Slower is better here,
So take your time.
Ready feel each moment and each movement.
And then come back to a neutral spine and we're going to begin to roll our shoulders up.
Behind and then drop them down so you're making Big circles with your shoulders while still keeping your palms on your knees.
Again take the breath with it.
Inhaling.
And exhaling.
From here,
Tilt the pelvis forward,
Lift the chest,
Look up.
And then exhale,
Bring your spine back as far as you can and lift the knees,
Chin to chest.
Inhale,
Look up,
Chest comes forward,
Shoulders down.
And exhale,
Leaning back,
Picking the knees off of the bed.
And coming back to centre.
Repeat in your own time.
And then we're going to take a big morning wake up stretch,
Arms above the head,
Yawn if you need to.
And a few wrist rolls here,
Taking the hands in one direction.
And the other direction.
Then inhale,
Sweep the arms out and up,
Stretch through the fingertips,
Look up.
And exhale,
Float your hands gently back down.
Inhale,
Sweeping up.
And exhale down,
Calm,
Smooth,
Gentle movements here.
Wrap your hands around your shoulders,
Give yourself a hug.
And then on the inhale take the elbows up,
Reach out and down.
This is a lovely gentle one to wake up with too.
Wrap your hands,
Give yourself a hug,
Inhale arms up and exhale take them down.
Keep your right hand on the bed,
Left arm comes up and over for a side stretch.
Press the left hip down to open up the side body.
And then take the hand back to the centre,
Repeating the other side.
Right arm comes up and over,
Bend the elbow,
Look up,
Right hip presses down.
And coming back to centre.
From here.
Give yourself a hug,
Elbows up,
Reaching up and out.
Look up and then twist to your right hand side.
So you want to place your left hand on your right knee.
Inhale,
Lift and lengthen the spine to create some space and then exhale twist,
Look behind you.
Keep the breath long and gentle.
And then sweep the arms back up,
Look up.
And exhale,
Twisting to the other side.
Again,
Inhaling to create space in the spine and exhale to twist.
Inhale.
Sweep the hands up.
And exhale,
Place them behind you,
Fingers facing forward.
Inhale,
Lift the chest,
Tilt the head back if possible.
Open the front body and then exhale coming forward,
Placing your chest and forehead on the bed,
Relaxing your hands in front of you.
And this is a great time to let go of anything you want to release before starting your day.
Inhale curve the spine slowly coming back up.
Another wake up morning stretch because it feels good and then come over onto all fours.
So you want your knees to be directly below your hips and your wrists below your shoulders.
So a few rounds of Cat Carol here.
Seeing what movement we have in our spine,
Taking the breath with it.
So inhale as we arch the spine,
Look up.
And then exhale,
Take your chin towards your chest,
Lift your spine to the ceiling,
Push the bed away from you.
And then you can wiggle your hips side to side.
Basically any form of movement that feels good for you right now,
Allowing the spine to wake up.
Smile.
It doesn't have to be serious.
Take your hands out in front of you for puppy pose.
You want to mount your chest towards the bed.
If you feel unstable,
Cross your ankles.
Relax your jaw.
Then slide the hands back,
Come back to a seated position,
Hands in prayer.
We've finished our movement for the morning.
Just notice how your body feels.
Can you feel the energy moving around?
Do you feel more alive and vibrant?
Bring a little smile on your face.
We're going to set an intention for your day,
So this can be a quality that you want to bring more of into your life.
Perhaps it's patience.
Perhaps it's fun.
Joy,
Love.
Clarity.
Have a little think about what you want to bring specifically into your day today.
And then visualise how it would feel to embody more of that quality,
How would you do things differently.
What changes can you make to bring more of it into your life?
Then gently blink your eyes open,
Know that you're going to have a magical,
Amazing day.
Thank you for practicing with me.
Namaste
