If you feel lazy and tired in the morning,
This is going to be a perfect practice for you.
Hi guys,
My name is Maria.
I'm a yoga meditation teacher,
Somatic practitioner and today I'm going to share with you my morning routine to wake up the body,
To awaken your energy,
Awaken that prana,
That life force within,
So you can start your day with more joy,
More movement and peace.
I hope you can enjoy this practice from the park with all this beautiful greenery with the trees around and feel this energy of sunshine from within.
I normally start just with some nice grounding breaths,
So just go to stand up if you are not standing already.
Grounding through your feet,
Pressing the feet down to the earth.
And then we're going to start by inhaling,
Stretch the arms around and all the way up,
Nice and long.
Exhale,
Turn the palms in,
Elbows out and bringing this energy down.
Last three more like that,
Inhale,
Lengthen and open Exhale,
Low.
This is your energy field all around so just feel it open to this experience of energy One more inhale.
This time interlace your fingers and just press all the way up to the sky.
Lengthen the spine.
You can even go onto your tippy toes.
Notice how it feels.
And exhale slowly down,
Release,
Shake off your hands,
Shake off your feet as well.
Alright,
Now just a few movements for the joints and glands.
So we're going to start with the hips and pelvis actually.
We're starting with some nice circles of the pelvis.
So keep your hands on to your hips and just feel that circular movement,
Remember that upper body is not guiding this movement,
Right?
It's the hips,
It's the pelvis you are drawing circle and then change to the other direction all around and then slowly coming to the center we are going to inhale,
Stretch the arms all the way up make sure you are standing pretty wide here so feet are wider than your hips exhale and side stretch,
Feeling in the shoulders and the side body inhale center,
Exhale over side do it one more time like this connecting that breath and movement and next time you stretch your arm over to the side so your right arm over to the left we're going to add a Mukha Bhastrika so a half Bhastrika Pranayama on the exhale we make a fist and we squeeze the elbow into your waist on the inhale we lengthen let's just do it five times inhale lengthen and exhale squeeze nice and strong and then come back,
Inhale let's go to the other side,
Stretching your left arm over to your right,
Nice and long as you open and to the exhale squeeze Slowly coming to center.
Bring your hands on your hips,
Bring the feet closer to each other.
Alright,
We're going to feel the shoulders now and the more upper body.
So just standing soft on your knees and we're just going to move the shoulders up and down like that.
So inhale,
Lengthen,
Exhale.
Okay,
And that's all that you're doing just in and out And we're going to just add one more movement with squeezing your elbows in.
So every second time we squeeze the elbows in and then we let go.
3 more rounds like that,
Warming up the energy,
Feeling it at prana,
Opening to your day and then just let the arms just float alongside your body freely just like that amazing okay and now we're going to open the front of your hips and then the back as well so on the inhale keep standing just a little bit wider than your hips but not too wide hands onto your back and then on the inhale we push the hips forward slightly,
We open the chest,
We can look or and then on the exhale we bringing hips to the back We keep the spine nice and long and we can look forward.
Last but 4 rounds of these.
Nice.
I know ways.
So amazing for your back.
So amazing for the whole body to open the heart to open the chest.
And just one more.
Inhale as we open.
Exhale forward.
This time bring your hands down,
Lengthen the spine.
And exhale release bringing hands under arms to a forward fold Relax the neck,
The head.
Maybe shake off a little bit.
And then slowly bring yourself up.
Keeping the knees bent so it's like a high squat hips to the back,
Hands onto your knees.
We're just going to create some circles through your tailbone.
So imagine there is a wall behind you.
And you are drawing a little circle with your tailbone So we are circling through the pelvis slightly.
All around.
Change direction.
And just one more.
And then slowly rounding yourself all the way up lovely and now our hips and legs joints so we're going to just lift and lift so hands can be onto your hips or just open we're starting to lift the knees as high as you can and auditing the breath.
Exhale as you lift.
Inhale as you go down.
This movement doesn't have to be fast,
But just a little bit more activation.
And three two one let go shake off your legs and we just have three more so this time we're going to add some twists first stand pretty wide bend the knees hips go to the back so standing in this really wide wide high squat and then your left hand stays down on the thigh,
On the knee,
Right arm goes all the way over,
You can even look up towards that hand,
Open,
Exhale,
Stretch that arm over.
4 more like this.
Inhale,
Open.
Over side body stretch.
Just move this arm like that,
Nice and open twist Just one more.
And then let's change to the other side,
Resting your right hand down,
Left arm goes diagonally,
It opens like a book,
Looking to the back and then stretch to the side.
Look and twist.
And back.
And free more.
And slowly coming back to center bring your hands down and bringing your feet again closer together staying now just hip distance apart we're going to add my favorite full body twist so we can lift the right heel as your body goes to the left as your arms turn to the left and then the body turns to your right as your left heel lifts okay so pretty much it's a full body twist right there and left,
We add the leg as well,
And we add a strong breath.
If this is not comfortable for you,
Just stay in the center with your legs,
With your torso,
And only the arms are moving.
The arms are really free and heavy,
And you're just kind of letting them wrap around your body.
Okay,
So it looks pretty much like this.
We are adding that strong twist and we can follow the back arm with the gaze let's do it for about 10 rounds keep breathing,
You can adjust your pace,
It doesn't have to be too fast But all these twists are so good for the spine to wake up the digestion,
The energy flow.
Let's do 3 more together!
And slowly come back to center,
Now only your arms Right and left to the back.
Beautiful twist.
And come back to center.
And last one is my favorite thing which is the bouncing and shaking practice.
Adjust it to your body,
Go in your own pace and enjoy.
So we're just going to start with some bouncing,
Starting to lift your heels off the mat very slightly,
Letting the whole body move.
And through your legs.
Through your pelvis,
Your hips,
Your glutes.
And your hope on your shoulders,
Your belly.
Just really starting to shake,
To bounce,
To jump and enjoy this movement.
Shaking off any heaviness.
Inviting the energy of joy,
Of peace and excitement for life.
Let's go!
Keep going for 10,
9,
8,
7,
6,
5,
4,
3,
2 and 1.
Beautiful.
Slow down now.
Slow down your breath.
Bringing your hands onto your belly,
Your heart or just alongside the body Feel this flow of prana,
This flow of life force,
The vital energy that makes everything alive.
The same energy that's in the plants,
The trees.
The clouds,
The wind and the fire.
It's also a venue.
You are a part of it.
Let it stay active.
Awake and aware of that inner peace that's always,
Always here.
Let's just take last full breath in as we stretch the arms all around And exhale,
Bringing your hands down to your heart.
This is where my phone turned off but thank you so much for joining me for this practice and I'm wishing you a beautiful day full of blessings and sunshine.
