A guided yoga sequence accompanied by ocean sounds. The flow is accessible for most levels. Perfect as a morning wake me up yoga, to get in touch with your body and breathing, engage lymph nodes, and energize for the day ahead.
Meet your Teacher
New York, NY, USA
Transcript
Welcome. To this energizing yoga practice. We'll begin standing in the middle of the Met. Start gently hopping in one place. Keep your hopes light. And loose. Bounce. From one foot to another. Release any tension. We'll incorporate arms into our hops. And start twisting your hips from one side to another. And the arms will go to the opposite side of your hip twist. Keep gentle hopping. In one spot. Wonderful. Come back to the center of the mat. Moving into the breath of joy with each inhale. Bring your arms back. Forward. To the sides and up overhead and exhale through the mouth. Forward fold. Continue. Inhale. Inhale, Inhale, Exhale through the mouth. Inhale, Inhale, Inhale, Exhale through the mouth. Keep going on your own, Maintaining the rhythm of your breath. And sinking it. To your movement of the arms. Of your full body. And the last time, And on the exhale just pinch forward at your hips, Sway from side to side, Perhaps say yes and no as your neck Your palms are touching the opposite elbows. Now release, Come up, Arms overhead, Look up, Reach up. Exhale, Arms by your side. Arms are reaching overhead with palms facing forward. And now gently pulse your arms all the way back as far as they can go. Your chest will be leaning forward. Keep going. Notice your breathing. Open that space in your armpits and now relax. Shake off those arms. Let them go. Take a moment to come back to your natural breathing. Now bring your arms to the sides so they are parallel to the floor. And we'll maintain this position. With some effortless effort. Feel the space. Of your heart center. Feel the line from your fingertips on the right side all the way to the left side. Keep breathing. Observing the sensation in the upper body. And from here, We'll relax. We'll continue with some arm swinging, So begin gently swinging your arms. All the way up to the right. Overhead. The left arm will follow. Keep placing your hips forward. Find that motion in your chest, In your spine. We'll come back to the center. Take a moment to observe the right side of your shoulder, Your armpit space. And we'll repeat on the other side. Now left arm swings all the way up and back. The right arm follows. Your gaze follows the direction of the swing. Find a deeper twist and rotation. In your chest and in your spine. Now return to the center. Return to your natural breathing. Now shake off your legs. We will continue with some hip circles. To the left Find. . . Arrange that works for your body today. Then switch the direction of your circle. Okay, Now shake it off, Shake off your legs, Your arms. We will continue with the side stretch. Bring the left palm on your waist and keep pushing your hips to the right. Alright, Our logo overhead reaching towards the left. Continue with this dynamic side body stretch. Incorporate the breathing in and out of your nose Come back to center. Take a moment to reset. And we'll repeat on the other side. So now right arm on your waist. And the left arm goes up and over. Hips are pushing to the left Keep going. Notice any stretch. On your side body. Come back to center. Take a moment here. We'll go into some balancing poses. So ground yourself through your left foot and bring the right knee into your chest. Step, Rotating your right ankle inwards. And that one. From here, Still holding your knee with your right hand, Open up that knee to the side. Standing legs strong. We'll come back to center. Release the leg. Shake it off. Walk it out. While we're preparing for the left side. So bring your right knee out. You can use the strength of your arms. To hold on to you. Incorporate the ankle circles. In and out. Keep breathing. From here with your inhale. Open up the knee to the side. If you lost your balance. Just come back into the position. Now release the leg, Shake it off, Log it off. We'll find a wider stance. And from here to shift your hips. Right side to the left side. Keep going, Just noticing that space in between. And your hips. Once you're ready, Go into a deeper forward fold. And check your hips. You can keep swaying your hips from left to right. Fingertips, Maybe touching the mats. No, That's okay. And we'll come back to standing. From here, We'll bend our knees and slowly. . . Lower the hips towards the floor. Go as far as you can. Bring your hands together at the heart center. In the prayer position. You can look. To the right. And to the left. Hips are reaching towards the floor. Your heels are grounded in the mat. Invite some gentle neck stretches. From side to side. Forward and gently back. I will stand up. Walk those legs, Shake them off. Now we'll move to the front of the mat. Feet hip distance apart, Arms by your side. Inhale lift your arms up, Look up. Exhale, Hinge at your hips, Move forward, Fingertips on the mat. Low cup, Fingertips on your shins. Place your palms on the mat and step back into a plank position. From here you can rock forward and back. You may tap the opposite shoulders with your palm. I keep rocking From here, We'll move down, Placing knees, Chest, Chin on the mat or chaturanga, Then upward dog and downward dog, Hips reaching towards the sky. Bring your right leg up. Then moving up and up, Your head to the side. Bring the leg back. And now the left leg off. On the bones. Place both feet on the ground. Step forward to the front of the mat. And come up all the way up arms overhead, Look up. Hence by your side. Repeat. Inhale, Look up, Arms up. Exhale, Forward fold. Look forward, Prepare, Palms in the midst, Step back. Strong plank position, Shoulders over your wrists. And we'll go down on our elbows, Maintaining a lower plank. Tuck your tail. Neck is relaxed. Come up on your palms to the full plank and go down through your flow. Chaturanga, Upward dog and downward dog. Heels now reaching towards the floor. Shake your neck yes and now now again bring the right leg up And this time step it through between your palms, Left knee on the ground. You can bring your arms on your waist or overhead for a low lunge. Now step back into the downward dog, Hips. Pushing towards the ceiling and bring the left leg up. Leg up and through. Between the palms again. Arms on your thighs. Or waist or overhead. Whatever feels good today. Place palms on the mat again. And bring yourself back to downward dog. From here, Step back in front of the mat. Forward fold. Bring your arms overhead, Look up. Exhale, Arms by your side. One more time. Inhale, Look up, Arms up. Exhale, Hinge at your hips, Palms in your mat. Look forward and step back. Land position. We're moving into side planks. Bring your weight to your right palm, Shoulder over your wrist. Hips are stacked. Through high point and switch sides. Now, Weight into the left palm. Bring your hips up. Return to high plank and we'll move to tabletop position. Hips over your knees, Shoulders over your wrists. Straight spine, Look forward. We'll continue with this gentle caress. On each inhale, Look up, Drop your chest, And exhale. Around your back. Continue on your own. Sync with your inhales and exhales. You can add on any variation and from here we'll move to seated position on our heels. And go forward creating some waves with our upper body. Moving forward, Leading with our chin and our chest, And then an exhale, Bring everything back vertebra by vertebra. Imagine yourself being awake. Of the ocean. Keep going. Going deeper with each breath. Apparently. Through tabletop. Come up to forward fold position. And bring yourself up to standing. We're approaching the end of this yoga practice. Let's take a collective breath in. And exhale, Sigh it out. Do it again, Inhale. Arms up, Reach up and exhale down. One more time, Come to your toes and come back. Take a moment. To ground yourself. In gratitude. For this time, For your body. For your mind. For everything that you have. And everything that you do not have. Thank you so much for your effort and your practice. I'll see you again soon.
