Good morning and welcome to this class.
Today we will focus on a very useful morning routine that you can use every day whenever you wake up in order to boost your energy and prepare yourself,
Your mind and body to start the day in the best way.
So before starting I suggest you to find a comfortable position in a silent spot of your house,
You can stay in your bed or you can also sit on your yoga mat or on a chair,
Just check that your spine is straight and your neck is aligned with your shoulders.
Whenever you're ready gently close your eyes,
Let your body relax in this position and take a moment to arrive in this practice.
Start breathing deeply from your nose,
Inhale and exhale from your nose,
Focus on the air that enters from your nostrils and focus on the air that goes out.
Whenever you inhale,
Focus on new and powerful air that brings energy into your body and whenever you exhale just let everything go,
Everything that you don't need anymore,
Just let it go.
So now try to lengthen your breath,
Try to inhale for four seconds and try to exhale for four seconds.
Let's do it together,
Inhale from your nose for one,
Two,
Three and four,
Exhale from your nose for one,
Two,
Three,
Four,
Inhale one,
Two,
Three,
Four,
Exhale,
Inhale and exhale.
Inhale and feel the energy entering your body,
Exhale and let all the negative things go away.
Inhale,
Open your chest,
Open your heart,
Exhale,
Let it go,
Completely empty your lungs and your belly.
Now keep breathing following your rhythm but try to keep the inhalation and exhalation of the same length and keep breathing from your nose.
Now we can start awakening our body very gently and slowly,
So keeping your eyes closed,
Slowly bring your chin down and let it go.
And when you inhale rotate your neck towards the right side,
Towards the right shoulder and back,
Exhale,
Rotate it to the left side and bring it back to the right side.
Inhale and back,
Exhale,
Rotate it to the left side and bring it back to the center.
Inhale again,
Neck towards the right side and back,
Exhale,
Left side and to the center again.
Inhale,
Rotate your neck towards the right,
Try to make a bigger circle and back,
Exhale gently goes to the left side,
And to the center.
One last time,
Inhale go right and back,
Exhale rotate towards the left side and go back to the center.
Now let's go towards the opposite direction,
Inhale rotate towards the left and back,
Exhale right side and go back to the center.
Inhale,
Left side and back,
Exhale right side and center.
Once again follow your rhythm,
Create a very big circle with your head,
Keep breathing very deeply,
Inhale one last time and exhale.
Inhale one last time and exhale.
Slowly bring your head in a neutral position and start focusing on your shoulders.
When you inhale rotate your shoulders up close to your ears,
Exhale rotate them down.
Inhale,
Make a bigger circle and bring your shoulders up close to your ears,
Exhale rotate them back and down.
Once again inhale deeply,
Bring your shoulders up close to your ears,
Exhale rotate them towards the back and down.
Once again inhale bring your shoulders up,
Exhale rotate them down.
Now bring your shoulders to a neutral position again,
Soften them and let your breath go naturally.
Slowly open your eyes,
Inhale extend your arms up and bring your hands together on top of your head,
Look up,
Exhale bring your arms down,
Hands down.
Inhale,
Hands together,
Up,
Look up,
Extend your arms as much as you can,
Exhale,
Release.
Inhale,
Hands up,
Arms up,
Extend your arms as much as you can,
Look up,
Exhale,
Release,
Bring them down.
One last time,
Inhale,
Hands up,
Arms up,
Exhale,
Release.
Let your body rest for a while,
Feel the energy moving already inside your body and feel that your mind and body are prepared to start this new day in a positive way.
Now close your eyes again and bring your palms together to your heart center.
Take some moment to think about something that you would like to bring into this new day that is starting right now.
Think about a positive intention and think about the positive energy that you are feeling right now.
Think about a positive intention and repeat it as a mantra in your mind.
So now now start moving the palms of your hands very fast one towards the other and start creating energy with your hands.
Move your palms as fast as you can,
Feel the warmth in your hands,
Feel the energy and then place the palms of your hands close to your eyes,
To your face,
To your face,
Feel the touch of your skin and feel the energy on your face.
Now gently start moving your hands on your head,
On your cheeks,
On your mouth and slowly start moving them down towards your neck,
Towards your shoulders until you reach the toes of your feet.
Move your hands slowly and bring the energy to each part of the body that needs it the most.
You can focus more on a certain part of the body that needs more energy,
That needs more warmth.
Just feel the nice touch of your hands on your skin and whenever you're ready,
Bring your palms together to your heart center once again and go back to your intention for this new day that is starting right now.
Focus on this new intention and try to bring it into your day.
Slowly bring your chin down and whenever you're ready gently open your eyes.
I wish you a wonderful day.
Namaste.
