Today we're going to have a nice yoga morning flow.
So let's get started in seated.
Sukhasana.
Roll the shoulders back close the eyes and just come into the breath one breath together big breath in Big breath out,
Blink the eyes open.
Inhale,
Reach both arms up,
Look up,
And then drop the right hand down.
Reach the left arm up and over,
Leaning to the side.
Switching sides,
Moving with your breath.
Back and forth.
A few times here,
Warming up through the spine.
Getting this side to side motion one more time each way.
To the right.
To the left.
Come back to center.
On the next inhale,
Raise the arms up.
And as you lower,
Pull the elbows down,
Shoulder blades together,
Cactus the arms.
Inhale,
Reach up,
Look up.
Exhale,
Pull everything down.
One more time,
Inhale,
Reach up.
Look up.
Exhale,
Pull it down,
Nice strong arms.
And release let's come into legs extended i'm going to turn Bring the hands clasped behind you,
Interlace the fingers,
And then hinge forward at the hips.
Now,
If it's morning,
You might not get very far.
A small bend is okay.
We lift the hands up.
We start to wake up backs of legs.
Good morning legs.
Release the hands.
Come to a kneeling position here.
So we're going to roll over the knees,
Tuck the toes under.
Make sure that all of your toes touch the ground.
And we're gonna do a toe tuck.
This pose really wakes up and sends energy to our feet.
If this is too much,
You can come off.
But if you like,
You can sit down,
Adding just a little bit of pressure there as we do our side bends.
So inhale,
Reach up,
Look up.
Exhale drop to the side reach up and over Inhale.
Exhale,
Other side,
Up and over.
Feeling our toes,
Feeling our feet wake up.
Side to side,
Reach through.
One more time each way reach to the side And last time through.
And let's get off those toes.
Come to the hands.
Untuck the toes.
Go ahead and just Get that worked out,
Tapping the tops of the feet onto the mat.
Good,
And from here,
Let's go into our gait pose.
So we're still on the knees.
Extend the left leg out.
Reach that top arm up and over,
Reaching here.
Reach and hold.
And then let's switch sides,
Bringing top arm down,
Bottom arm up and over.
Reach and hold.
And then let's add in some movement.
So with every breath,
We inhale.
Exhale.
Inhale,
Lift.
Exhale,
Come into the pose.
Moving with your breath.
One more time each way.
Full time through,
So lift up,
Reach over.
Lower down.
And reach up and over.
Good.
Come up to center.
Bring the left leg in,
Right leg out.
And let's do the same thing.
So to start,
We reach up and over toward that bent leg and a little bit longer hold for this first one.
And then lower the hand down.
Reach up and over.
Pausing here And then let's add some movement.
So with the inhale,
We come up and over.
Waking up through the side body,
We exhale.
Come down and reach.
Inhale to lift.
Exhale to stretch.
One more time each way.
Good,
And release.
Bring the knees together.
Let's come to standing at the top of our mat.
For a sun salutation,
Roll the shoulders back,
Hands at heart center,
Big breath in.
And let's go.
Inhale,
Reach up,
Look up.
Exhale,
Swan dive,
Forward fold.
Inhale,
Halfway lift,
Extend through the spine.
Exhale,
Plant the hands.
Step back to plank.
You can always drop the knees here in a knee plank.
Lower down all the way to the mat.
And then lift up.
Cobra or up dog.
Your choice here.
Exhale,
Downward facing dog.
On the next inhale,
Lift the right leg up.
Exhale,
Step it through.
Bring the back foot in just a little bit so you can plant that heel.
Turn the toes out toward the top left corner of your mat.
And inhale up,
Warrior one.
Pinkies turn in towards each other.
Bend into that front knee.
The hips are squared off toward the front of the mat.
Nice strong body here the arms are lifted the shoulders are lowered the legs are strong windmill the arms down on either side of that foot and let's take a vinyasa so step back to plank or knee plank this time lower halfway or all the way either one is fine inhale to cobra or up dog and exhale downward facing dog pause here for a breath And on the next inhale,
The left leg lifts up.
Steps through bring that back foot in a little turn the toes out lift up warrior one pinkies turn in hips sink nice and low they're squared toward the front Shoulders low,
Arms strong.
Feel the strength flowing through your body.
Strong legs,
Strong arms,
Strong core holding you up here.
One more big breath in.
Lower the hands on either side of the foot.
Step to plank pose.
Optional vinyasa or you can come right to child's pose lower down halfway or all the way Inhale to cobra or up dog.
And exhale,
Downward facing dog.
And let's all meet in child's pose.
Big toes to touch,
Knees nice and wide,
Hips sink back.
Heart melts toward the mat.
Arms extend.
Pause here.
The breathing is slow and steady.
And from here,
Let's come onto our back for our final relaxation.
Palms face up.
Feet flop out to the sides wiggle around find your most comfortable place here And then let everything release.
Let everything melt into the mat.
Let everything go.
Final relaxation.
If you need a longer Shavasana,
Press pause,
Take it.
If you're ready to move on with your day,
Wake up the body,
Bringing gentle movement back.
Maybe clenching and unclenching the fists,
Squeezing the toes.
Rolling out through wrists or ankles.
Maybe taking a great big stretch,
Reaching to either side,
Lengthening the body.
And finally,
Rolling over onto your right side.
Knees tuck in,
Everything curled up nice and tight in a little ball.
Pausing here.
Noticing how you feel.
And when you're ready,
Push yourself up to seated.
The eyes stay closed,
The hands come to heart center.
Namaste.
