And Chanel,
And today I'm gonna guide you through a quick morning flow that will get your energy going,
Get your heart pumping just a little bit,
And ready to start your day with a little more energy.
So before we get into our movement,
Let's come to a nice easy seat,
Roll the shoulders back,
Close the eyes,
And come into the breath.
Slowing down,
Reminding ourselves to be present,
Breathing in through the nose.
And out through the nose or mouth.
Deep breath in.
Deep breath out.
Blink the eyes open and let's come to standing at the top of the mat.
We're gonna go into our sun salutations.
So you can bring the feet hip width apart for greater stability or big toes to touch,
Heels slightly apart.
Roll the shoulders back,
Palms face forward,
Kneecaps are lifted,
Chin is lifted,
Heart is open.
And just pause here for a moment to feel the energy start to flow through the body as we hold ourselves in this pose.
Your body has so much potential energy ready to go,
And we're going to build that energy up in our short practice today.
On the next inhale,
Raise both arms up,
Reach up,
Look up.
And exhale,
Hands at heart center.
Let's do that again.
Inhale,
Reach up,
Look up.
This time,
Swan dive forward,
Forward fold as we exhale.
Inhale,
Halfway lift,
Reaching through the spine.
Exhale,
Plant the hands,
Step back into your plank or knee plank.
On this first one,
I'm gonna drop down to my knees.
Exhale,
Lower all the way down.
Inhale,
Roll up,
Baby cobra,
Or a full cobra if it feels okay in the back.
Exhale,
Lower down,
Tuck the toes.
You can come to your knees first or you can press up to point.
And come to your downward facing dog.
Pedal out through the feet,
Warming up backs of legs.
It's morning,
It's early,
So keep that bend in the knees as long as you need to.
On the next inhale,
Raise the right leg up.
Exhale,
Step it through.
Spin the left heel down and reach up to our Warrior II.
Both arms are reaching.
There's a bend in that front knee.
Big breath in.
Big breath out.
Straighten the right leg.
To the left.
And then come down into Trikonasana,
Triangle Pose.
Now we're not going for depth here,
We're going for openness.
So you can see my hips are open,
I'm not tilting the hips to the side.
My heart is open,
So the left arm,
The left shoulder is stacked above the right shoulder.
Then add that bend back to the right knee and come into our side angle pose.
You can bring the elbow to the knee or you can bring the hand down toward the floor.
Either one is fine.
Big breath in.
And exhale.
We're gonna come into our half moon from here.
So left hand comes to the hip,
Bring the right hand a little bit in front and to the right of the right foot,
And begin to lift the left foot off the mat.
Now this might be it for you.
If the balance is feeling tricky,
Stay here.
If you want a little more,
Start to open the left hip.
Stacking it on top of the right.
And then we can do the same thing with shoulders,
Starting to stack,
Just like we did in triangle.
Left shoulder on top of right shoulder.
Opening up into our half moon.
And I want you to feel this shooting energy out through your fingers and out through your toes.
Reach.
Feel that energy reach out through the body.
Bend the right knee.
Hands on either side of the right foot and step back to downward facing dog.
Pedal it out.
Breathe here for just a moment.
Maybe come to stillness if your hamstrings are warm.
On the next inhale,
Raise the left leg up.
And then step it through the hands.
Spin the right heel down,
Open up,
Warrior II.
Reaching both arms out,
The breath is slow and steady.
And then we straighten the left leg,
Tip the right hip to the right and come down.
Into our triangle pose.
Again,
Hips are open,
Heart is open.
When you have that,
You can add a little depth.
Bringing that left hand closer to the floor.
Big breath in.
Big breath out.
Bend the left knee.
If it feels good,
You can leave the elbow on the left knee or you can bring the left hand down toward the mat.
If you aren't using too much of the strength in your hand,
Then you're gonna feel a little more core engagement.
And let's come into our Half Moon.
Right hand comes to the right hip.
The left hand comes out in front of the foot.
We start to lean forward,
Lifting.
That right foot up,
Maybe we stay here testing out our balance.
Or maybe we start to open up.
Right hip stacking on top of left.
Right arm stacking above so we have the shoulders in alignment.
Now,
Feel the energy,
Reach the fingertips,
Reach the toes.
Feel that energy shooting out through your body.
Big breath in.
Exhale and gently come down,
Hands on either side of the foot and step back to downward facing dog.
Pedal it out.
Big breath in.
Big breath out.
Look up between the hands,
Walk the feet up,
And let's come to a nice seated pose after all that movement.
Bring the feet out in front of you.
Point the toes up to the sky.
Roll the shoulders back and forth.
Seated Pose Dandasana,
Seated Staff Pose.
So,
We're engaging the core,
We're sitting up straight and tall.
On the next inhale,
Raise both arms up.
And as you exhale,
Forward fold.
Now,
Your hands might get closer to your knees than your ankles.
That's okay.
Wherever they get,
You're going to reach forward with the chest.
It's not about where your hands go.
It's about reaching energetically your chest toward your legs.
So you can use your hands to just gently pull you in a little further.
Feeling that stretch along the back body.
One more breath here.
Walking back up.
And then let's come on to our back.
Hug the knees into the chest.
Gently rock side to side.
And we'll come into a figure four pose.
So bring the left foot to the mat,
Knee bent,
Right ankle to left knee.
If this is enough,
Stay here.
If you want a little more,
Bring the hands through,
Either holding onto back of thigh or front of the calf.
You want to make sure your right foot is flexed here.
That's going to protect your knee.
You can come to stillness,
Or if it feels good,
Adding just a little rocking movement side to side.
Starting to slow down our heart rate,
Slow down our practice.
Slow down our breath.
Let's switch sides.
Right foot comes to the mat,
Left knee comes to top,
Or left ankle comes to top of left knee.
Stay there or hug that in,
Wherever feels comfortable to you,
Back of thigh or front of calf,
Left foot is flexed.
And choosing either a little movement or holding still.
Release the arms,
Release the left leg.
Bring both feet down to the mat and then extend both legs,
Letting the feet flop open to either side,
Letting the palms face up and come away from the body.
Take a moment to find your most comfortable spot on the mat.
Wiggle it out.
Find what feels really comfy.
And when you get there,
Take a breath out.
Just let everything go.
This is the time to let go of any thoughts,
Any to-do list,
Anything that's in your head.
Asking you to give it your time and attention,
Set it aside for now.
All that you need to do in this moment is be.
Don't need to focus on slowing down the breath.
Just let the body breathe itself.
It knows what to do.
Your muscles can relax.
The earth will hold you up.
And we'll take this final Shavasana to just notice what's going on in our body.
To relax and to let go.
If you need a longer Shavasana,
Press pause,
Take it.
Otherwise,
Let's go ahead and come back to life,
Wiggling our fingers and toes.
Maybe taking a big good morning stretch,
Arms overhead,
Toes pointed.
And then roll over onto your right side.
Knees come into the chest,
The head can rest on your arm like a little pillow.
Pausing here,
Letting the effects of your practice soak in for a moment.
And then when you're ready,
Keeping the eyes closed,
Push yourself up to seated,
A nice easy seat right where we began.
Shoulders rolled back,
Sit up straight and tall.
Blink the eyes open.
I hope you feel amazing,
Energized,
Ready to go on with the rest of your day.
Bring the hands to heart center.
Thank you for joining me today,
And I will see you next time on the mat.
Namaste.
