Good morning,
Or maybe it's not morning.
It could be any time of day as you prepare for your morning flow.
My name is Annie.
Welcome in.
So to start energizing your body,
Maybe waking up,
Maybe midday,
Let's come down to your back.
We're going to slowly move from the mat,
From your floor.
You don't need a mat if you don't have one.
Up to standing.
So when you're ready,
Roll all the way down,
Bring your knees into your chest.
As you grab your shins,
You'll do a little rock side to side,
Massage that low back for a sec.
Just starting.
To gently wake up your body.
Maybe you've just woken up this morning,
Maybe you've done little walk,
Little breakfast,
And you're ready for a little stretch to find some length before the day,
Or maybe you're midday and you're just looking to wake up a little bit.
Either way,
You're here.
Now,
So tune out that outside world.
On a giant inhale,
Lift your shoulders,
Squeeze and curl into a tiny ball.
On your exhale,
You're gonna find an X shape.
So arms and legs lower to the mat,
Reach long,
Long,
Long,
Arch your back,
And then you'll do that again.
Inhale,
Curl into that tiny,
Tight ball,
And then exhale,
Find length.
Reach,
Reach,
Reach through fingertips and toes,
Arch your back.
Do that again a couple more times following your breath on the inhale.
Really soak up all that air on the exhale open your mouth loudly no matter who's around you let it go big inhale On the exhale,
Really feeling like you're waking up that body.
Next time you draw the knees into the chest,
Grab below your thighs and start to rock and roll north to south.
Big,
Deep breaths in and out.
When you're ready,
You'll gather momentum.
At the top,
Cross your ankles,
Roll forward into tabletop.
Once you land in that tabletop,
Hands under shoulders,
Knees under hips,
Drop your belly,
Lift your gaze.
Inhale,
Look up,
Curl your toes.
On the exhale,
Take your chin to your chest,
Flatten the tops of your feet,
Hollow out,
Empty all that air out of your lungs.
Do that again a couple more times,
Spread out the fingers,
Really find that base.
Through your palms,
Finding a big range of motion as you move through each cat-cow,
Really just waking up your spine.
Really finding that strength,
That support,
That stability through your back.
Every time you look up.
Cracking your heart open to the sky,
To the potential of the day ahead of you.
Feeling grateful,
Feeling present.
Feeling ready.
Next time you land at neutral,
Right between those cat-cow shapes,
Hold there.
As you walk your palms,
One palm print forward,
Curl your toes,
Lift your knees an inch.
Then another inch.
Then another inch.
All the while you're sending your hips high,
High,
High,
High,
High.
Once the hips are so high,
That upper body is so strong,
Then you can straighten your legs.
Maybe the legs don't get all the way straight,
And that's totally fine as long as your down dog is not shallow.
So hips high,
Legs straight or straight-ish.
Once you arrive,
Feel free to add a little movement.
Wake up your dog,
Bend the knees,
Press the heels.
At the same time,
That upper body suddenly is on hello shoulders.
Turn your biceps forward.
Spread out the fingers.
Grip down to those finger pads.
Now we're going to do.
A bunch of sun salutations.
This is how we're going to wake up and get ready for the day.
If you're on board,
Inhale,
Roll forward to plank.
Exhale,
Drop to your knees.
Your chin to your chest.
Slide your hands a little forward.
A little wide,
Press up to your cobra,
Any amount,
Maybe it's a small press,
Maybe it's a little bigger.
When you're ready,
Lower all the way back down.
Curl your toes,
Send your hips up and back,
Downward facing dog.
Now start to tippy-toe your way towards the top of your mat.
Once you land there with your feet about hips distance,
So that's about two fist distances between the arches of your feet.
Let everything hang.
Let some tension release out of your low back.
Feel the back of your legs,
That posterior chain start to wake up.
Any amount of bend in the knees is totally fine here.
Give your head a shake,
Yes.
A shake no a shake yes As you're ready,
Bend your knees a lot.
Slow motion roll all the way up to standing.
One vertebra at a time.
Your head is last to lift at the top.
Roll those shoulders away from your ears.
Big inhale,
Reach the arms up.
Exhale,
Fall forward,
Forward fold.
Inhale is your half lift.
Exhale,
Refold,
Plant the palms,
Bend your knees,
Step,
Step back,
Downward facing dog.
Inhale,
Roll forward to plank.
Exhale,
Lower all the way down to your mat on toes or on knees.
Inhale,
Press up to your cobra.
Exhale,
Lower.
Curl the toes,
Hips go up and back.
Downward facing dog.
Right foot slides between your palms,
Drop the left knee.
Inhale,
Sweep the arms up.
Exhale,
Hands come down.
Left knee lifts,
Left foot joins the right,
Forward fold.
Inhale half lift after exhale refold a little deeper bend the knees and slowly start to roll up Inhale at the top,
High mountain.
Exhale,
Fold forward.
Inhale,
Half lift.
Exhale,
Downward facing dog.
Inhale roll forward to plank if you're feeling amazing maybe on this time you stop halfway in a hover Inhale is your back bend.
Cobra again if thighs are on the mat.
Upward facing dog if they're now hovering off.
Curl the toes,
Hips high,
Downward facing dog.
Left foot slides forward,
Drop that right knee.
Inhale,
Sweep the arms up.
Exhale,
Hands come down.
Lift the right knee,
Right foot joins the left,
Forward fold.
Inhale,
Half lift.
Exhale,
Refold.
Bend your knees.
Slow motion roll all the way out.
Feeling a little bit more energized,
A little bit more awake.
We're going to do that one more time.
Inhale,
Sweep the arms up.
Exhale,
Dive forward.
Inhale,
Halfway.
Exhale,
Downward facing dog.
Inhale,
Roll forward.
Exhale lower half or all the way down.
Inhale,
Backbend cobra or up dog.
Exhale,
Downward facing dog.
Right foot slides forward,
Drop the left knee.
Inhale,
Reach up,
Send your weight a little more forward this time.
Exhale,
Palms down,
Left foot joins the right.
Forward fold,
Let it go.
Inhale,
Half lift.
Exhale refold knees bent roll upright inhale high mountain exhale dive forward inhale half lift exhale down dog Inhale,
Roll forward.
Exhale lower half or all the way down.
Inhale,
Back bend.
Exhale down dog.
Inhale,
Left foot forward.
Exhale,
Right knee down.
Inhale,
Sweep it up,
Lean forward.
Exhale,
Hands down,
Right foot joins the left.
Forward fold.
Inhale,
Half lift.
Exhale,
Refold.
Inhale,
Bend the knees,
Roll upright.
Inhale,
High mountain lest.
Exhale fall forward Inhale,
Half lift.
Exhale,
Refold.
Downward Facing Dog,
Last flow.
Inhale,
Roll forward.
Exhale lower half or all the way down.
Inhale,
Back bend.
Exhale,
Down dog.
Take a big breath in,
Hips high.
Exhale,
Knees come down wide,
Uncurl your toes,
Reach your arms forward,
Forehead to the mat.
Or whatever your space allows.
Catch your breath.
As you reach a little further forward,
Start to rock your forehead left to right on your mat,
On your space.
Maybe it's a sweatshirt or a towel.
Whatever you've got,
Go inside here for a sec.
Prep yourself for your day.
Give yourself a little pep talk.
And maybe.
.
.
You've got an intention for the day.
It doesn't have to be anything super huge or lofty.
Maybe it's one small,
Tiny thing.
Peace,
Presence.
Patience.
Whatever that is,
If a word came to mind,
Imagine that word is between your eyebrows and your third eye center.
And as you rock your forehead left to right,
You are manifesting that feeling for the day.
Big breath in as you soak it in.
Big breath out as you release.
Come forward into tabletop,
Cross your ankles,
Rock and roll backwards to either an easy seat cross-legged position or whatever else works while you're seated.
Two final big deep breaths before you get going with your day.
Inhale,
Sweep the arms all the way up.
Fill up your lungs.
On the exhale,
Open your mouth.
Sigh.
Last big inhale,
Soak up all that amazing energizing breath and energy you just put into your body.
Capture it between your palms and seal it all in by drawing down to your heart.
What a way to start your day.
Thank you for joining me.
Have a wonderful day ahead.
See you soon.
