Morning Yoga Routine

Start your day with intention through a balanced morning practice designed to help you feel grounded, energized, and connected. This class includes meditation, pranayama, mindful intention setting, and an all-levels asana practice to awaken the body and calm the mind. A beautiful way to create consistency in your mornings and build a supportive daily routine that nourishes both body and mind. Suitable for all levels.

Transcript

Namaste. Good morning. Welcome to this class to establish a morning yoga routine. We start in Sukhasana with your legs crossed. Straighten your spine and find a comfortable position. And then close your eyes. Roll your shoulders all the way towards your ears and down to release any tension in your spine. And we start by taking a deep inhalation throughout the nose together and a full exhalation throughout the mouth to release. Inhale through the nose. Exhale out. One last time. Inhale as much as you can and release. Now start breathing deeply throughout the nose. Every time you inhale, Expand your belly and then your chest. And when you exhale, Release your chest first and then your belly. With every new inhalation, You welcome new air, New energy within your body. And you create more space for this energy to move, To circulate. Try to see if you can make your inhalation and exhalation a bit longer. And maybe try to count up to three or four seconds for inhalation and three or four seconds for exhalation, Making them even. Try to create a rhythm with your breath, A rhythm that allows you to slowly wake up, To let the energy flow, A rhythm to bring on the mat to guide you throughout the practice. And you can place one hand on your chest, On your heart center, And the other hand on your belly. And notice how your hands move up and down following the rhythm of your breath. Notice the expansion and the contraction of your body every time you inhale and exhale. And feel connected with your own body, With your breath. Feel connected to the present moment. Now bring your palms together to the heart center in Namaste Mudra and visualize an intention to bring into this new day ahead. Something that you would like to bring into your yoga practice and also outside of the mat, An intention to guide you throughout the day. And also bring a nice smile on your face as a sign of gratitude for this new day that you're going to leave today. Feel yourself happy and grateful. Take a deep breath in throughout the nose and when you exhale, Tuck your chin down to the chest and gently open your eyes, Keep them soft. Release your hands down to your knees. With the next inhalation, Start rotating your neck, Making big circles, Exploring the space in the upper spine and gently waking up each part of the body. Make one last big rotation, Then bring your chin back to the center and change direction. One last big rotation, You can keep your eyes closed and then bring your chin back to the chest. Inhale here and when you exhale gently, Unroll your neck, Open your eyes. Inhale to extend your arms all the way up, Look up, Bring your palms together. Exhale, Release your hands down, Tuck your chin to the chest. Inhale, Extend all the way up, Find space in between your vertebrae in your spine, Look up. Exhale, Release, Chin down to the chest. One more time, Inhale to extend and find space. The next inhalation, Extend all the way up and then bring your left hand or elbow down to the mat and find an extension. Shift your gaze up towards the sky and breathe here. Big inhalation and big exhalations. Inhale to extend, Exhale, Gently come back to the center. Inhale, Reaching all the way up, Look up, Exhale, Bring your right hand or elbow down to the mat and extend. Breathe here. Keep expanding your chest and belly when you inhale. Inhale to extend, Exhale, Gently come back to the center. Inhale, Extend all the way up, Exhale, Towards the left side. Inhale, Back to the center. Exhale, Right. We're gonna flow a bit here. Inhale to the center, Exhale, Left. Inhale, Exhale, Right. Try to really connect the movement with your breath and just flow following your own rhythm, Exploring the space, Waking up your body, Your breath and then come back to the center. Inhale, Extend, Exhale, Gently bring your palms together to the heart center and stay here for some seconds, Noticing how the energy is moving, Is circulating and then move into your mat, Finding tabletop position. When you inhale, Bring your belly down, Look up, Cow pose. Breathe here. Exhale, Arch your spine, Shift your gaze towards your belly, Cat. Cow, Shift your gaze up, Push your belly down towards the ground. Inhale here and when you exhale, Find your cat pose, Pushing your spine up towards the sky. Inhale here and when you exhale, Find your cow pose once again. And once again, We start flowing between cat and cow. Connect once again with your own breath, Your own rhythm. Allow the energy to circulate in your spine and see how you can create space with the movement and the breath. Now go back to the tabletop position. When you inhale, Bring your left arm all the way up, Look up, Find a nice twist, Open your chest, Exhale, Thread the needle, And you can also extend your right arm above your head. Give a nice twist to the upper body, Breathe here. Inhale here and when you exhale, Come all the way up with your left arm and then bring it back, Find tabletop position. With the next inhalation, Right arm all the way up, Open the chest and the shoulders, Find space in your upper body and when you exhale, Thread the needle, Bring your palm facing up and extend your left arm forward. Big breaths here, Try not to lose the connection with your breath. And when you exhale, Reach all the way up with the right arm and then back to tabletop position. Now engage your core by shifting your knees, Lifting them up a bit from the mat. Inhale here, When you exhale, Find your first downward facing dog. Take some time to find the alignment, To really open the chest, Release the neck and you can walk in your downward facing dog, Pushing your heels down to the mat, Bringing your chest a bit closer to your knees. Inhale deeply through the nose, Exhale through the mouth to release. One more time, Inhale and exhale out. Now gently shift your gaze in between your hands and step forward, Finding Uttanasana, Forward fold, Release your neck. Inhale, Reaching halfway up, Ardha Uttanasana, Exhale Uttanasana. Inhale, Ardha Uttanasana, Exhale Uttanasana. Inhale, Ardha Uttanasana, Exhale Uttanasana. Bend your knees and gently unroll your spine one vertebra at a time, Coming all the way up into Tadasana. Inhale to activate the whole body, Exhale Samasthiti. We start with a round of sun salutation. Inhale, Reaching all the way up, Look up, Exhale Uttanasana. Inhale, Ardha Uttanasana, Exhale, Find your plank pose, Activate the body here. And when you exhale, Bring your knees, Chest, Chin down to the mat. Inhale, Exhale, Bring your belly down, Finding Cobra or Upward Facing Dog, Making sure that your shoulders are away from your ears. Inhale, Exhale, Come back into Downward Facing Dog. Inhale through the nose, Exhale throughout the mouth to let go. One more time, Inhale, Exhale out. Shift your gaze in between your hands and step forward, Finding Uttanasana. Inhale, Ardha Uttanasana, Exhale Uttanasana. Bend your knees and unroll your spine, Coming back into Mountain Pose. Inhale to activate the body, Exhale Samasthiti, And we go for a second round. Inhale, Reaching all the way up, Look up, Exhale Uttanasana. Inhale, Ardha Uttanasana, Exhale, Stepping back into plank. Inhale here, Exhale Chaturanga with your own option, You can bring your knees down to the mat. Inhale, Cobra or Upward Facing Dog. Exhale, Downward Facing Dog. Inhale through the nose, Exhale and let go throughout the mouth. Shift your gaze in between your hands and step forward, Uttanasana. Inhale, Ardha Uttanasana, Exhale Uttanasana. Bend your knees and unroll your spine, Coming all the way back, Tadasana. Inhale, Activate the body, Exhale Samasthiti. One last round, Inhale, Reaching all the way up, Look up, Exhale Uttanasana. Try to really connect with your breath. Inhale, Ardha Uttanasana, Exhale, Jumping back into Chaturanga maybe. Inhale, Upward Facing Dog, Exhale all the way to Downward Facing Dog. A big inhalation throughout the nose and a full exhalation throughout the mouth. Let go the air and then step back into Uttanasana. Inhale, Ardha Uttanasana, Exhale Uttanasana. Bend your knees and unroll your spine, Coming back into Tadasana. Inhale to activate the body, Exhale Samasthiti. Inhale, Reaching all the way up, Look up, Exhale Uttanasana. Inhale, Ardha Uttanasana, Exhale, Jumping into Chaturanga. Inhale, Upward Facing Dog, Tuck your toes, Exhale, Downward Facing Dog. Inhale throughout the nose, Exhale out throughout the mouth. Shift your gaze in between your hands and step forward, Uttanasana. Inhale, Ardha Uttanasana, Exhale, Uttanasana. Bend your knees and unroll your spine, Finding your Tadasana Mountain Pose. We stay here for some seconds, Bring one hand on your chest and the other hand on your belly. Close your eyes and just reconnect with your breath. Observe how the energy is moving after this sequence of sun salutations. And try to find again your rhythm of inhalation and exhalation, Maybe counting three to four seconds for inhalation and three to four seconds for exhalation. Now gently open your eyes. With the next inhalation, Extend your arms all the way up, Look up, Exhale, Uttanasana. Inhale, Ardha Uttanasana, Exhale, Find your Downward Facing Dog and stay here for some breaths. Find your alignment, Open your chest, Push your heels down towards the mat. Inhale here and when you exhale, Enter into Plank. Inhale, Exhale, Chaturanga. Inhale, Upward Facing Dog. Exhale, Find your Child Pose, Bring your forehead down to the mat. Open the fingers of your hands and try to feel the connection with the ground, With the present moment. Feel yourself connected, Grounded, Strong, Ready to start this new day with gratitude, Positivity and strength. And we're going to stay here in Child Pose for some more seconds, Really connecting with our breath. And then gently unroll your spine one vertebra at a time. Unroll your shoulders, Your neck, Coming into a sitting position. Bring one hand to your heart center and one hand on your belly and just listen to your breath, To the beautiful rhythm that you have created. Listen to the energy moving within the body and take a moment to be grateful for this practice that you have dedicated yourself this morning, At the beginning of the day. Be grateful for this body that supported you and that is supporting you every single day of your life. Bring your palms together to the heart center and visualize once again your intention for this practice and for this new day ahead. And try now to bring it outside of the mat, At your job, Into your relationships, Into your day-to-day activities. Bring a nice smile into your face. To start this day with gratitude, Inhale, Extending your arms all the way up. Bring your palms together, Exhale, Namaste. Tuck your chin down to the chest and thank you for this practice together. Whenever you're ready, Open your eyes and get ready to start this new day. Thank you.