And today I have a quick morning practice for you for those mornings when you just wake up so tired.
You don't really want to do anything,
But you can bring yourself to the mat for just a few minutes.
This is the practice for you.
So we're going to start off gentle,
Get into some energizing flows so that you can go on with the rest of your day with a little energy boost.
So come into the breath with me,
Breathing in through the nose.
And out through the nose.
And let's add some movement to the breath as we inhale,
Reach the chest forward,
The heart comes forward,
The shoulder blades go back,
The head lift.
Exhale,
Press away.
So our seated cat,
Cow,
We're coming into cat.
Inhale to cow.
Exhale,
Arching through the spine.
Inhale one last time forward.
And exhale,
Let the spine arch away from you.
And then sit up straight and tall.
On the inhale,
Bring both arms overhead.
Bring the right arm down,
Left arm up and over,
And reach to the side.
You can look up.
At that extended arm.
If that feels okay on the neck,
Big breath in here.
Exhale.
On the next inhale bring both arms up overhead left hand down right arm up and over and stretch turning to look up at that extended palm on the next inhale come up both arms reach up and then exhale to release bring both feet out in front of you i'm going to turn here so you can see me toes extended up toward the ceiling Inhale the arms up,
And then exhale forward fold.
Now,
Early in the morning,
Your hamstrings might be pretty tight,
So feel free to add a bend to the knees.
You want to feel a little bit of stretch in the backs of legs,
So find that perfect spot.
Where you feel a stretch and you're able to just relax into it.
Letting everything melt down in our forward fold.
On the next inhale,
Come up to seated.
Bring the legs around behind you into our cat-cow pose.
So traditional cat-cow.
Coming to hands and knees.
Inhale letting the belly drop head and hips lift Exhale,
Press away from the earth.
Two more times moving with the breath so on each inhale the belly drops And on each exhale,
The spine extends,
Pressing away from the earth.
One more time each way.
Good,
And then bring the spine to neutral.
Let's bring the right foot up between the hands.
Sinking down into our low lunge.
So let the back hip really feel the stretch here.
We should feel this in our left hip flexor.
The left toes can be tucked under or you can be flat on the top of that foot.
Whatever feels better for stability there.
One more breath here.
And then make sure the left hand is planted and we're gonna rotate open into a low lunge twist.
Reaching the right arm up to the sky.
Big breath in.
Exhale lower down and let's switch sides right knee comes back to me at the left the left foot comes up between the hands and we sink down getting a stretch in that hip opening up some stagnant parts of the body feeling that energy start to flow hopefully already you're waking up just a little bit Feeling a little more awake,
A little more alive and ready for the day.
Plant the right palm,
Lift the left arm up and twist.
Feel that openness through the body.
You can look up at that hand,
Reach,
Stacking shoulders,
Left shoulder over right.
And then on the next exhale,
Lower the hand down.
Tuck the right toes under,
And let's go ahead and step the left foot back to meet the right,
Coming into our down dog.
Pausing here you can pedal one foot out and then the other You can hold in stillness if that feels better.
And sway the hips side to side.
And then everyone come to stillness.
Walk your hands back to meet your feet.
Gently roll up through the spine.
All the way up shoulders roll back Bring the big toes to touch.
And we're gonna come into our chair pose.
Arms lift,
Pinkies turn in,
Sit down in your chair.
We're not here for long.
So maybe you can go a little deep as we're woken up.
We've got the energy flowing.
We're ready to go.
Big breath in.
Exhale,
Mountain pose.
Come all the way up to stand.
Hands at heart center.
Thank you for joining me for this quick,
Energizing morning flow.
I hope you're ready to go on with your day.
