This morning yoga pose will stretch you out and get you ready for the day.
Welcome to Golden Yoga.
I'm Chanel.
Let's get started today in child's pose.
So go ahead and come big toes together,
Knees nice and wide,
Sink the hips back,
Walk the hands forward.
Let the head,
Let the heart melt down toward the mat and take this moment to come into the breath.
Breathing in through the nose.
Out through the nose or mouth for these first couple of breaths.
Taking this time to really let everything melt down toward the mat.
Letting go of everything to come in this day and really taking the time to just focus here.
With your breath,
With your body.
On the mat as we come into our morning yoga.
Gently come up to hands and knees.
For Cat-Cow,
Moving with the breath here,
We inhale,
Let the belly drop.
Head and hips lift.
Exhale,
Press away from the earth.
Head drop.
Nice reach through the spine continue moving with your breath into cow pose and cat bat.
One more each way Slow,
Steady breath.
Slow,
Steady movement.
Feeling the spine wake up here.
Good,
And when that feels complete,
Go ahead and bring the spine back to neutral.
Let's raise the right arm up,
Reach up,
Big stretch,
And then thread the needle.
Don't come too deep here.
Pause.
On the next inhale,
Lift up.
Start to come under thread the needle maybe a little deeper on this one.
And the third time through,
Reach up,
Lift up.
And then this one,
Come all the way down,
Bringing the side of the head down to the mat.
Stretching out through the shoulder.
Three breaths here.
Using your breath as an anchor that brings you into the present moment,
Brings you into the mat.
What that means is.
We're not thinking about anything else.
We're not worrying about anything else.
We're just staying right here together.
On the next inhale,
Reach that right arm up one more time.
And then lower the hand down.
And let's do the same thing on the other side.
Left arm lifts up.
And as we exhale,
We thread the needle,
Just testing out where's our flexibility today.
Inhale,
Reach.
And exhale,
Come through.
One more time.
Inhale,
Reach it up.
And as we exhale,
Come all the way down,
Bringing the head down to the mat,
Option to extend the right arm.
Deep breath.
Pay attention to your body.
Is there anywhere you're holding onto tension or tightness that you can just let go?
And on the next inhale,
That right arm walks back if you brought it forward and we reach the left arm up to the sky.
Exhale lower down walk the hands just about a handprint forward tuck the toes under push up and back downward facing dog press one heel down and then the other Waking up the body here.
Pressing the chest back toward the thighs.
And on the next inhale,
Look up between the hands.
Walk to the top of the mat.
Inhale,
Halfway lift just to elongate the spine here.
And then exhale,
Forward fold.
Keep a little bend in the knees.
Pause here maybe swaying side to side maybe grabbing opposite elbows and then plant the hands,
Step back to down dog.
Reach the heels energetically toward the mat.
We're still getting warmed up.
It's still morning,
So they may not reach,
And that is okay.
On the next inhale,
Reach the right leg up,
Three-legged dog.
And as you exhale,
Step the foot up between the hands,
Drop the back knee,
Lift the arms,
Coming into low lunge.
Deep breath,
Reach up,
Look up.
And as you exhale,
Cactus the arms.
Reach the arms up on the inhale.
Exhale,
Lower the hands down and step it back,
Downward facing dog.
From here,
Left leg lifts up.
Step it through the hands.
Drop the back knee down.
Lift both arms up,
Reach.
And as you exhale,
Pull down,
Bending through the arms,
Your nice cactus arms here,
Opening the heart,
Opening the chest.
Inhale,
Reach both arms up.
Bring the hands down on either side of the foot.
And this time,
Step it back to plank pose.
Now,
A plank or a knee plank,
Either one is fine.
Use your knees if you need to.
We're going to hold here,
Waking up our core,
Waking up the body.
You got this.
Mind over matter.
And then let's slowly tip forward onto your toes.
Keep the elbows in nice and close as we bend down all the way to the mat.
Untuck the toes.
Lift the heart,
The chest,
Coming up into cobra pose as low or as high as your back prefers.
So this might be a baby cobra,
That's totally okay.
Lower down.
Come back onto the knees for our puppy pose.
So we're gonna keep the knees bent here.
Walk the hands forward and get that good stretch through the spine.
So this is kind of like the same.
The stretch we're getting in down dog,
But in the upper body only.
So puppy pose,
We really wanna think of stretching through the spine,
Reaching the arms out,
Deep breath.
One more deep breath here.
And then walk the hands back.
Come to a seated position.
Extend the legs out in front of you.
Toes pointed up to the sky for a seated twist.
So bring the hands around,
Sit up straight and tall,
Look back behind you.
Gently unwind other side sit up straight and tall and then twist look over that back shoulder Come back to center.
Reach both arms high.
Reach over to the right.
Maybe you can use the right hand to grab hold of the left wrist Sit up straight and tall.
Reach over to the left.
Again,
Option to grab the wrist here.
Lower both hands down and come onto your back for our final shavasana.
Bring the feet out nice and wide.
Bring the palms up to meet the sky.
And then let everything go.
I want you to think here of how heavy you can let your body grow.
Feel it pressing into the mat.
Feel.
Everything completely surrendering,
Completely letting go.
If you need a longer Shavasana,
Press pause and take it.
If not you can begin to wake up the body with some gentle movement Slowly coming up to seated.
I like to pause on the side with my knees into my chest.
Head resting on my arm like a pillow.
I want to take this time to thank you for joining me today.
If you like this class,
Please come back.
Join me another time.
Do more yoga with me here.
When you've come to a seat bring your hands to heart center Namaste.
