Start Your Day Yoga | All Levels Flow

Awaken your body and mind with an energizing flow designed to get your day moving with clarity and purpose. In this invigorating practice, Brenda Carey guides you through breath-synchronized sun salutations that gently raise the heart rate, build strength, and stimulate circulation throughout the body.
The sequence blends movement, mindful breathing, and intention setting to help you cultivate focus and positive energy for the day ahead. Suitable for all levels, this flow encourages you to move at your own pace while reconnecting with your breath and inner intention.
Music by Alan Frijns.

Transcript

Hello, This is Brenda Curie with Sacred Path Healing. Get ready because we are going to start your day with this invigorating sun salutation inspired yoga class. So this is meant to bring your heart rate up a bit, To get the energy really flowing, But please take it at a pace that is best for you. So if it is not as quick of a pace as I am doing in this video, No worries. Please take it at a pace that synchronizes your breath with movement. So grab your mat and a couple of blocks and let's get started. So let's start standing at the top of your mat. So you'll be facing at the very top of your mat with the skinny edge of the mat facing towards the camera. I'm going to face you just so you can see. And we'll start in our mountain pose, Feet about hip width apart. Pick up the toes, Spread them, And set them back down. Really feel rooted at the soles of your feet connecting to the earth. Soft bend in the knees, Draw the tailbone down, Roll the shoulders back and down. Heart is open, Crown of the head rises toward the sky. This is a great practice to start your day or whenever you need a little pick-me-up. We're going to start with three very strong breaths. In through the nose, Out through the mouth. Two more times, In and out. Final time, In and out. This time we're going to sweep the arms out and up as you inhale, Exhale, Hands to heart center. Pause here, Close the eyes down for a moment. I would invite you to set an intention, Just something really brief, A word or a very short phrase. Breathe it in through the nose. Again, Exhale out an open mouth. Now this time, I want you to breathe in through the nose, But seal the lips, But feel as if you were breathing out an open mouth. And you'll feel that slight throat constriction at the back of the throat. It sounds like an ocean wave. Again, Inhale, Seal lips, Exhale. This time, Inhale, Sweep the arms out and up. Exhale, Bend the elbows, Cactus the arms. Gentle back bend, Open cycle of breath here. In, Out. In, Sweeping the arms up. Exhale, Hands to heart. One more time, Just like that. Inhale. Exhale, Bend the elbows, Cactus the arms, Open the heart space. Inhale, Sweep the arms up. Exhale, Hands to heart. Now we're going to add on. Inhale, Sweep the arms up. Exhale, Cactus. Inhale, Sweep the arms up. Exhale, Forward fold, Hands through heart center. One breath here. Inhale and exhale. Inhale to a half lift. Draw the core up and in. Hands come onto the shins. Nice tall spine. Exhale, Fold. Two more times. Inhale, Half lift. Turn the core on, Lower abdomen up and in. Exhale, Fold. Final time. Inhale, Half lift. Exhale, Fold. This time, Plant the hands, Bend the knees, Step the right leg back. Big step back here. Option to use blocks underneath the hands. We're going to warm up the lower legs. Inhale, Bring the heart and gaze forward. Exhale, Straighten the front leg, Folding in. Two more times. Inhale, Runner's lunge, Bending that front knee. Exhale, Fold. One more time. Inhale. And an exhale. Inhale, Back to the runner's lunge. Step the right leg up to meet the left. Inhale, Half lift. Exhale, Fold. Left leg takes a big step back. Bend into that front knee. Inhale, Heart and gaze forward, Runner's lunge. Exhale, Straighten the front leg, Fold. Inhale, Bend the front knee, Runner's lunge. Exhale, Straighten the front leg, Fold. One more time. Inhale. And an exhale. Inhale, Bend the front knee. Step the left leg up to meet the right. Inhale, Half lift. Exhale, Fold. Inhale, Rising on up. Arms sweep up to the side. Gaze comes up, Greeting this day with light and love. Exhale, Cactus the arms. Inhale, Sweep the arms back up. Exhale, Hands to heart. Pull your intention in. We'll add on some more. Inhale, Sweep the arms up. Exhale, Cactus. Building some energy. Inhale, Sweep the arms back up. Exhale, Forward fold. Inhale, One half lift. Nice, Strong core. Exhale, Fold. Plant the hands with or without blocks. Step the right leg back. Inhale, Runner's lunge. Exhale, Straighten the front leg. Fold it in. Inhale, Back to your runner's lunge. If you're using blocks, Move them off to the side. Hands on the mat. Step back, Plank. In your plank, Knees could be down if you would prefer. Or legs could be straight. Draw up all that core strength. Belly button to spine. Holding here for one more breath. Stay for an inhale. Now you're going to exhale. Squeeze the elbows in tightly. Lower all the way down to the belly. Three baby cobras. Inhale, Lifting the chest. Squeeze the elbows in. Exhale, Lower. Two more times. Inhale, Sweeping up just a little bit. Exhale, Lower. One more time. Inhale. Exhale, Lower. Tuck the toes. Press back. Downward facing dog. Hips come high, Up and back. We're here for just one breath. Exhale. Inhale, Lift the heels. Bend the knees and walk up to meet your hands. Exhale, Fold it in. Deep breath. Inhale, Half lift. Exhale, Fold. Grab your blocks if you had them. Step the left leg back. Inhale, Runner's lunge. Exhale, Straighten the front leg. Fold it in. Inhale, Back to your runner's lunge. Move the blocks off to the side if you're using them. Hands onto the mat. Step back, Plank. Again, We're going to hold our plank. Knees could come down if you would prefer. One breath. And then again, Lowering down. Elbows squeeze in. Inhale to a cobra. Gentle lift of the chest. Squeeze the elbows in. Exhale, Lower. Tuck the toes. Press back through table. Let's meet in table. We're going to do a few cat-cows here. Inhale, Drop the belly. Shift the gaze forward. Exhale, Round it out. You're just going to move at your breath pace. Maybe you go a little bit faster to build up some energy and heat. You decide. Always take this at a pace that feels good for you. This is meant to be an invigorating practice. So, Allow yourself maybe to break a little bit of a sweat and just get that energy moving. We are designed to move. One more cycle of cat-cows. And let's meet in our tabletop position. From here, Tuck both toes. Wrists and shoulders are lined up. Draw that belly button strongly to the spine, So much so that your knees lift an inch off the ground. Strengthening our core. One more deep breath. Nice strong spine. On your next exhale, Knees come back down lightly. Walk the hands just slightly in front towards the top of the mat. Downward facing dog. Few breaths here. Pedal it out through the feet. Settle in. One breath in your down dog. Exhale it out. Heels come toward the earth. Inhale, Lifting the heels, Bending the knees. Walk, Hop, Or float up to meet your hands. Inhale to a half lift. Exhale, Fold it in. Inhale, Rising on up. Again, Greeting this day with light and love. Exhale, Hands to heart center. Pull your intention in. Now we're going to do three rounds of sun salutations. I'm going to go at a pretty brisk pace. If it's too fast, Feel free to slow it down or feel free to speed it up. Again, Make it your own. Synchronize your breath to your movement. Inhale, Sweep the arms out and up. Exhale, Cactus. Inhale, Arms reach back up. Exhale, Forward fold. This time, Plant both hands, Step both legs back, Plank. One breath in, Plank. Knees can come down as you lower down. Elbows squeeze in. Inhale, Cobra, Lifting the chest. Exhale, Lower. Tuck the toes, Press back through table. Downward facing dog. Couple breaths here. Exhale, Heels come down to the mat. Inhale, Lifting the heels, Bending the knees, Traveling up to meet your hands. Inhale, Half lift. Exhale, Fold. Inhale, Rise on up. Exhale, Cactus the arms. Inhale, Fingertips reach back up. Exhale, Forward fold. Here we go again. Exhale, Inhale to a half lift. Exhale, Fold. Plant the hands, Step back, Plank. Knees could be down or they could be up. Elbows squeeze in. If you're in a full plank, Lower halfway down. Inhale, Upward facing dog as an option. Hands on tops of feet on the mat. Exhale, Downward facing dog. One breath in, Down dog. Make it deep. Inhale, Heels lift, Knees bend. Travel up to meet your hands. Inhale, Half lift. Exhale, Fold. Inhale, Rising on up. Exhale, Cactus. Inhale, Fingertips rise. Exhale, Fold. Again, Last time. Inhale, Half lift. Exhale, Fold. Plant the hands, Step back. Moving through your sun salutation, Your vinyasa. Keeping it strong, Fluid, Synchronized with the breath. We meet in downward facing dog when we're ready. Exhale, Heels come to the mat. Inhale, Lift the heels. Bend the knees. Travel up to meet your hands. Inhale, Half lift. Exhale, Fold. Inhale, Rising on up. Exhale, Cactus. Inhale, Fingertips reach back up. This time, Exhale, Hands to heart. Close the eyes down for a moment. Take three deep breaths. Notice the energy you have created. Fill it with your positive intention to start this beautiful day or this moment. Now we're going to build a little bit more strength. Exhale it out first. Inhale, Sweep the arms out and up. Exhale, Cactus. Inhale, Reaching up. Exhale, Forward fold. Inhale, Half lift. Exhale, Fold. Plant the hands. Step back, Plank, Holding plank here. We're going to do some chaturanga push-ups. Yes, I said chaturanga push-ups. Knees can come down. Elbows need to squeeze in. We're going to exhale, Lower halfway down, Nice and strong. Gaze is in front of the fingertips. Inhale, Back up. Two more times. Exhale, Lowering. Core is nice and strong. Inhale, Back up. Last time, I promise, Lowering halfway down. Inhale, Back up. Exhale, Downward facing dog. Pedal out the feet. Now we're going to get into the shoulders a little bit more. Exhale, Lower the heels. Inhale, Forward into plank. Holding here in plank for one breath. Core is nice and strong. Exhale, Downward facing dog. Two more times. Inhale, Plank. Exhale, Down dog. Final time. Inhale, Plank. Exhale, Down dog. One breath here. Inhale, Forward into plank. This time, Knees can be down, Lowering all the way down to the belly, Moving through your vinyasa. Inhale to your cobra or upward facing dog. Exhale, Lower. Tuck the toes. Press back, Child's pose. Knees come wide. Hips come to the heels. Let's take several deep breaths here. Breathing so deeply, You feel it in your low back. Notice the pulsation in your body. Notice the deepening of your breath. Deep inhale in through the nose. Exhale it out the mouth. Then let's walk the hands back. Let's come into a kneeling position. We're going to settle in here. We did a nice, Vigorous practice to bring the heart rate up, Get all the fluids moving in the body. Now, Let's bring the ground down. Place the palms down onto the thighs. Close the eyes down. Three deep belly breaths. And then as we walk into our day, With this positive intention, I'd like you to thymus tap it in. So, Just below the center of the collarbone at the bony notch, Lightly tapping, Energizing the thymus gland to boost our immune system. And saying your intention either to yourself or perhaps even out loud. What do you wish to cultivate today? Who do you wish to become so that you enter into your day with this bright, New perspective? Once you have said your intention at least three times, Bringing hands together at heart center to seal it in. Drawing your thumbs up to the third eye, Acknowledging your intuition and allowing that inner knowing to guide you throughout your day to every person you encounter that needs your light and love. And one more deep breath. On the exhale, Sending the hands back down to the heart. Namaste.