Wake Up Feeling Fresh With 20-Minute Morning Yoga
Start your day off right with this 20-minute yoga routine designed to boost energy, flexibility, and mental clarity. This morning yoga sequence will help you wake up feeling refreshed, centered, and prepared to take on the day. Whether you're looking to improve your overall well-being, reduce stress, or simply start your day with a positive routine, this 20-minute yoga practice is the perfect way to begin. See you on the mat!
Transcript
Namaste everyone,
Peace and blessing to you.
Today class is a quick 20-minute flow dynamic yoga class that will leave you feel amazing ready for your day.
It also will leave you an impression that someone is watching out for you because she knows that you have very limited window of time and she also knows that you want to make the best of it.
Here we go,
Let's shake the hands and the feet quickly please.
Leave your heart high,
Keep your spine lengthened and connect to the breath.
And come to stop with your feet hip distance apart.
Spine lengthened,
Inhale open your arms out and up towards the sky,
Interlace your fingers,
Exhale press up,
Bend your knee,
Hip move back slightly.
Inhale breathe,
Expand from within and exhale reach your arms high and move your hip back slightly through your spine,
Lengthen away from one another.
And stand nice and tall,
Inhale stretch yourself to the right.
Come up center,
Inhale keep your ribs toward one another,
Stretch to the left.
And keep moving like that please,
Exhale stretch to the right and you start to kind of look to the opposite side,
Inhale come up,
Stretch your arm to the left,
Look to the right,
Open your throat slightly.
Come up center,
Inhale last one right here,
Long left side body,
Come up,
Stretch to the left.
Inhale come back up and exhale open your arms and bow down toward the earth and when you touch the ground bend your left knee,
Stretch your left leg,
Move your heart forward and open,
Exhale bend your right knee,
Bow a little deeper.
Repeat please,
Inhale straighten your right leg,
Bow down,
Bend your left knee,
Relax your jaw,
Get that hamstrings muscles,
Straighten your left leg,
Inhale open your heart,
Bow down,
Bend your right knee,
Inhale open your heart,
Bend your left,
Exhale.
Inhale keep going,
Straighten your left leg,
Heart open,
Bend your right knee,
Exhale,
Straighten your right leg,
Inhale open your heart,
This time bend both knees,
Step your right leg back,
Pivot to the right,
Make your feet parallel toward one another,
Hold your elbow.
Hug your shins in,
Push your thighs out,
Dangling nice and deep toward the earth and swing your body side to side.
Shake your head yes,
With this movement,
Long spine,
Allow the body to have space slowly from one bone to the others.
Come to stop,
Bend both knees,
Now pivot back toward the front of the mat,
Roll on the little toe side,
Add to your left foot,
Bend your knees,
Broaden your arms,
Now the back leg you can start right away being on the ball of the foot or maybe just get the knees down okay,
And each exhale send your heart down toward the earth,
You want two more right here,
Inhale,
Expand,
Exhale,
Melt and go a little bit deeper,
Keep your left toe spread,
Last one here,
Inhale as you expand,
Come away from the stretch a little bit,
Exhale bow,
Go deeper,
Inhale come up and away from that half pyramid pose,
So you turn your left leg in and stretch your left leg with your toes spread,
Spine is lengthening,
Inhale,
Neck is long and exhale,
Melt the heart,
Two more,
Work with your breath,
Legs are firm but body soft,
Last one,
See how much more can you get out from this stretch,
Go right into standing split,
Kick the right leg up toward the sky,
Inhale,
Then land it back behind you,
Twist to the left,
Walk your left leg to the left slightly,
Get your left hand down toward the earth,
Kick the left leg back and up,
Three-legged dog with the hips open and knees bent and work that left side's body however you like right now,
Maybe bend the knee,
Shake the ankle,
Move the knee up and down,
Then carefully take downward facing dog,
Inhale take yourself to plank pose,
Exhale take yourself to downward facing dog,
Two more please,
Move with your own breath,
Exhale,
Feel the crawl of your finger pad,
You are protecting yourself,
Last one here,
Then balancing your left leg,
Kick your right leg up toward the sky,
Opening the hips,
Step forward between the hands,
Pivot to the left,
Turn your heels in and your toes out and go into your scondazen,
Listen to your body,
Feel the muscles and you stretch them accordingly,
Now mindfully turn back toward the front of the mat,
Rotate to the little toe side,
Take your right foot,
Spread the toes,
Remember that the back leg you can be on the ball of the foot and make the leg long,
Or maybe it's a little bit shorter by bending the knee,
But the rest is the same,
The exhale is when your trunk goes downward toward the earth,
Two more breaths,
Neck is lengthened,
One more,
Make sure that your hip moving back behind you,
Exhale,
Come up and away from the floor,
Go into the half pyramid pose please,
Now this one the back leg you have to be on the knee and stretch your front leg and exhale,
Melt down,
Two more breaths right here,
Your hips square toward the short side edge of the mat,
Exhale,
Keep going,
One more breath,
And go into standing split inhale,
Kick your left leg up,
Top the sky,
Opening the hip,
Land it back and we twist to the right,
Left hand underneath the shoulder,
Twist right,
Shoulder blades back,
Three-legged dog,
Kick your right leg back and up,
Top the sky,
Move that right side around the knee,
The ankle,
The hip joint,
And downward facing dog please,
Plank pose inhale,
Downward facing dog exhale,
Plank pose inhale,
This one lower the chaturanga dandasana,
Exhale,
Give yourself five breaths to backbend up your choice,
Inhale,
A combination exhale of any backbend you like,
Four more,
Keep your shoulder blades onto your back,
Exhale,
Relax slightly,
Two more breaths right here,
Exhale,
Feel yourself,
Last one from hip to toes,
Come up onto your hands and knees,
Balance on your right knee,
Kick your left leg back and up,
Balance your left hand,
Extend your right hand forward and up,
Inhale,
Opening them to the side,
Exhale,
Come back,
Inhale,
Go beneath the belly,
Elbow and your knee meet,
Exhale,
Extend back,
Two more here,
One,
Breathe,
Relax your jaw,
Two,
Then bring your right hand down,
Left leg forward,
Anjaneyasana,
Come up right with your trunk,
Exhale,
Lunge,
Lengthen,
Inhale,
Two more breaths,
Exhale,
Root down to rise up,
Inhale,
Arms are yours,
Last breath,
Standing split once again,
Right leg go up toward the sky,
Landing back into virabhadrasana two,
Two more breaths,
Or warrior two,
Last one,
Reverse warrior,
Left arm up,
Inhale,
Stretch right,
Exhale,
Hip go back slightly,
Come back down toward the earth,
Kick the left leg back and up,
Inhale,
Allow your left knee to kiss your nose one time,
Come forward,
Kick it back and up,
Inhale,
Go to plank pose,
Lower down,
Chaturanga dandasana,
Shoulder blades onto your back,
Exhale,
Get up to cobra or up dog,
Downward facing dog,
Exhale,
One breath right here,
Maybe you want to move your hip side to side,
Come back down onto your hands and knees,
Second side,
Balance on your left knee,
Kick your right leg back and up,
Balance on your right hand,
Lift your left hand forward and up,
Go forward,
Inhale,
Open to the side,
Come back,
Exhale,
Go beneath the belly,
Exhale,
Extend two more,
Core is in,
When your leg and your arms meet,
Push so your back can round it up toward the sky,
Last one here,
Left hand down,
Right leg forward,
Anjaneyasana,
Come up right,
Lunge,
Exhale,
Hips square toward the front edge of the mat,
Inhale,
Lift,
Exhale,
Lunge,
Last breath,
Protect your lower back,
Virally draw your core in,
And then standing,
Kick the left leg up,
Step it back to warrior two,
Relax your jaw,
Legs are firm,
Last breath,
Move with your breath,
Reverse warrior,
Right arm up,
Stretch the left,
Come down toward the earth,
Three-legged dog,
Right leg go back and up,
Inhale,
Kiss the nose one time,
Kick it back and up,
Take plank pose,
Lower down,
Chaturanga dandasana,
Utkatasana,
Get your back bend here,
Downward facing dog,
Exhale,
You bend your knees,
Look between your hands,
Take yourself forward safely to uttanasana,
Inhale,
Heart open,
Utkatasana,
Exhale,
Two more breaths right here,
Move,
Move,
Relax your jaw,
Exhale,
Sink deeper,
Total bed together on your back,
Exhale,
Sink,
Spread your toes,
Then stand onto your feet,
Rise high,
Inhale,
Balance on your left leg,
Get your right knee toward your chest,
One more breath,
Move back slightly,
Garudasana,
Eagle pose,
Right leg over left,
Right arms on the left,
Total base back,
Move your weight toward the heel of your standing leg,
Which is your left leg,
Go back,
Go back,
Warrior three with eagle arms,
Warrior two once again,
Trikonasana,
Triangle pose,
Stretch your left leg,
Extend your body,
Exhale,
Windmill the arms,
Two more breaths,
Last one,
Inhale,
Pyramid pose,
Square your hip toward the front edge of the mat,
And then bow down,
Both legs straight,
Last breath,
Parivrtta pasvakonasana,
Right elbow outside of your left knee,
Hands in prayer,
Twist left,
Two more breaths,
Two,
Bring your hands down toward the earth,
Kick your left leg back and up,
Inhale,
Now get your left knee to your right armpit,
Exhale,
Land your left foot to the right,
Get your right arm up toward the sky,
Move your weight back toward your right foot,
It is like falling angel pose,
And then drag your left leg in,
Lift,
Bend at the knee,
Land it forward into pigeon pose,
Please,
Stay right here,
Three more breaths,
Allow the energy to flow as it is,
No judgment,
No criticism,
Three,
Like a dog,
Kick the left leg back and up,
Inhale,
Get your left knee to meet the nose one time,
Kick it back and up,
Take plank pose,
Maybe lift your left leg,
Lower down,
Upward facing dog or cobra,
Downward facing dog,
Three,
Bend the knee,
Look between your hands,
Carefully,
Move yourself forward to uttanasana,
Safely,
Open your heart,
Inhale,
Chair pose,
Exhale,
One breath right here,
Exhale,
Sit a little deeper,
Stretch your toe,
Push into your feet,
Stand nice and tall,
Inhale,
Garudasana,
Left leg over right,
Left arm under right,
Shift your weight back,
Back,
Your standing heel should feel heavy,
One more breath,
Warrior three with garudasana,
And two more breaths,
Keep lifting the back leg,
Lengthening your spine forward,
Dancing into the earth,
Warrior two,
Trikonasana,
Triangle pose,
Straighten your right leg,
Lengthening your body forward,
Renew the arm,
And add two more breaths right here,
Two,
Pyramid pose please,
Another breath,
Then parivrtta pasvakonasana,
Revolve,
Extend side and go pose,
And add two more breaths right here,
Strong legs,
Relax body,
Be with yourself,
Three-legged dog,
Kick your right leg back enough,
Inhale,
Actually go to your left armpit,
Sorry,
And then kick your right leg to the left,
Land onto the little toe side edge of the foot,
Lift your left hand,
Push your weight back toward the back leg,
Maybe left arms go up or alongside the ear,
Make sure your shoulder blades are on your back,
Falling angel pose,
Carefully drag your right leg in,
Lift it,
Bend at the knee,
Turn toward the floor,
Pigeon pose please,
And let go of your control,
So the energy can flow in and out through you freely,
The story of your life can flow in and out through you freely,
Two more breaths please,
Then carefully go into three-legged dog,
Kick your right leg back enough,
Inhale,
And right knee to kiss the nose one time,
Kick it back enough,
Take three-legged plank,
Lower down three-legged,
Up dog or cobra,
Downward facing dog,
Now you can jump through or maybe just walk forward to uttanasana,
And then sit down with your leg extend in front of you,
Okay,
So you want to jump through and if you still need some help,
Block can be really helpful,
Give yourself a lot of space,
Jump your leg through,
Sit down in paschimottanasana,
Then extend your arms in front of you,
Inhale and go forward to paschimottanasana,
A couple more breaths right here,
Last breath,
Come up and away from paschimottanasana and sit cross-legged with your left hand onto your heart and your right hand onto your belly and your eyes closed,
Allow the mind to really anchor into yourself,
Into the moment,
Into the wisdom that know who you are is what you need to live your life from it,
Do not be afraid to share and shine your unique self to the world,
And you join your hands together,
Thumb to your third eyes and you bow down toward yourself,
Have a wonderful day and I see you next time everybody,
Namaste.
