Hi there,
I'm Helen and this is a short morning practice for you that you can practice with your cup of coffee nearby.
I'm always asked by my students,
What do I practice in the morning?
What's the best morning routine?
And it's kind of difficult for me to tell you what you should do in the morning.
This is very subjective.
It depends on your level of energy or you wake up in the morning.
If there are any tension in the body,
You want to get rid of.
What I'm sharing today is what I will do personally as a morning practice.
And I'm breaking down in two different pieces.
And if you want to continue or want a more energizing practice,
You can go all the way to the end.
When I wake up in the morning,
I am looking for something that's easy.
So no complicated shape,
No specific rhythm to follow.
And I'm looking for something that's also energizing.
When I wake up in the morning,
I don't really want to practice yoga,
Even if this is something I really love to do.
So I take it easy.
And I start always in a child pose.
So bring the feet as wide as the mud,
Toes together.
And hands fold in the first few breath or the first minute or so I just let go here and take a moment to arrive.
And bring my awareness on to the breath.
I like to visualize.
Like a little blue.
Another inhale.
Fill the back body with grass.
And Excel.
Let go and enjoy the space.
And she'll screw up it.
And take a few braids here.
And I like to stay here.
For a good five to ten breaths but for today just do three breaths and then come onto your fingertips walk your hands to the right And now we stretch a little more left part of the roots and take a few breaths there.
So weakening the side body on your lace inhale bring the hands back to center and now to the left And now thinning the right side of the rickage,
We don't have to go too far here,
Just a gentle side stretch.
And filling the bread in the right side of the ribs.
Coming back to center and usually already after a few rounds of breath in shape goes.
I feel a little more energized coming onto the hands and knees.
Make sure you stack your knees and your heads.
Bring your hands shoulders distance apart.
Grounding the top of the feet on the mat spreading the toes and a few cacaos here inhale as your arch and open the heart space Exhale as you round and look at your nail.
And same thing here.
Someday I will be lazy.
Go slow and do maybe up to 10 rounds And sometimes I feel I want to modify a little bit and bring some heat movement.
So I'm just showing some options here.
And we don't have to do everything.
And that's why giving you a morning practice,
That setting start,
It's kind of hard because everyone wants to move differently.
Rounds with the heads.
Just a plain van here.
Cat cow.
And once I feel my spine is warming up.
Coming back to neutral,
Putting a little more wellness into the core here,
A little bit of core engagement with that bird dog,
Right leg back,
Left hand forward,
Three to five breaths.
Keep pushing the heel back,
Spreading the collarbone near to the spine.
And switch inside,
Left leg back,
Leg to the spine,
Core engagement,
Riding forward,
Spreading the collarbones.
Coming back onto the hands and knees.
And then we can extend one leg in the other you want a little okawa engagement you could spend a few breath here in plank position and when you're ready bending the knees And we find that downward facing dog.
And in the morning.
I like to warp the dog.
Or paddle the dog for a few breaths.
Ready for it to stretch in the back of the legs.
Sometimes we do both at the same time.
Then putting the rages of sailward in between the hearts.
Left middle you can give yourself some space right a little more to the right On the right hand,
The hands to the right knee.
I'm going to pull the right femur into the hip socket.
And Los Angeles were back here.
The space between the cubic bone and The navel,
I'm always looking for a nice.
.
.
Hip flexor stretch in the morning.
Especially.
Knowing that we're probably going to spend a good amount of tight sitting.
After this practice.
Hmm.
Then after a few breaths there,
I like to add a gentle twist.
Opening the hot space and a little bit of bite munch.
Finding opening to the format.
A little more if you wanted you could grab your back foot On do it.
A very deep plexus trench to start today with.
Just an option.
And coming back to center.
Bringing the hands to the mat,
Walking the right foot all the way to your right side of the mat,
And bringing the left foot forward.
And this is where.
.
.
Having my coffee cup is quite handy.
It's a little bit of here.
Malasana.
I like to stay here for a good minute also.
See thing.
My coffee or my tea in really allowing the body to open itself.
And if medicine is going to natural,
Most sure for you,
You can slide the block.
And sit there and still enjoy your coffee with your oceans grounded.
Such a nice posture to do in the morning.
It helps with the digestion.
Clearing the digestive tract in the morning while tuning in the bounding bowl.
So I take the stella quite a bit and you could pause here and maybe enjoy the coffee.
In that shape after a few breaths hands down other side for dhavlo lunge and shaniyasana so bring the back knee down And when I raise your hands today,
I keep it simple.
And I'll try to.
.
.
Pull the left ear into the heat socket to find a nice stretch into the opposite hiplexus of the right side here.
Pressing the knee down.
Gazing forward.
Three breaths together you can do as many as you wish right onto the mud.
We're moving a bit of trains opening the front pavé.
Spreading the space to the shoulders.
It's a bit of a bad bank in Sunday and that will be catch your foot.
Yes,
And we have to write the center.
Tip the back toe and we'll invert the downward dog to the fourth downward dog.
I didn't really focus on the phone,
I was just walking my legs.
Here i feel a little lighter after A few postures just did.
So I tried to.
Moving my 1s to my hinged baggage into the hips.
Bending the knees heels high and I try to find a nice hinge,
Seeing the taping back,
Spreading the shoulders away from the heels and lengthening the sky.
So did you move an active dog?
Compared to the previous variation.
Or you could take a chatty pose,
Here's more.
If I want something a little more dynamic,
I will bring the right leg towards the scene.
Bend the knee open the head and even do some big circles So come one way.
And circle the other one and do the same thing with the other leg.
And just an option here.
If you're not used to spend too much time in the order,
It doesn't mean a little too much for your hands.
And that's okay,
You can skip that.
Take a child pose,
Take a breather.
And you just stand down or face it down.
Not looking forward.
Let's walk the feet.
The front of the mat.
Look at your feet,
Measure two feet distance apart with a nice Keep distance between the arch of the feet.
Belting the knees.
And grabbing opositado.
And we'll find a forward forward.
Grounding into your feet pushing for we can roll stacking one vertebrae by the time Come just.
.
.
And some may I would just pose here.
And that would be a good morning routine already.
If you have more time,
You want something a little more energizing We come and stand to the front of the bat with me and we'll do two rounds of sin salutation.
And finish with a few more pauses.
If you're ready for more,
Let's stand at the front of the mat.
In the morning,
I don't focus so much on one breath,
One movement.
I take it easy.
Inhale rise maybe oh your thumb here and take some time to restretch the same body Stretch the front body and reach.
The seeing video being used.
Excel full.
Inhale right foot back right knee down.
So we're back to that low lunge here.
Lower variation in her eyes catching the sun And you can pause,
Switch,
Exhale hands down.
Sit back,
Don't face me.
Inhale forward into a plant.
Exhale,
Knees to the mat,
We're going to lower down gently.
And position.
Grounding the hips into the mat,
So then I like to walk a little bit legs back.
So really spreading myself onto the mat,
Gluing the top of the feet on the mat.
Hands at the level of the belly button,
Rolling the shoulders,
Squeezing the shoulder break.
Keeping the pressure off my hands.
Spending two or three breaths here.
Interestingly,
The hands,
The knees,
Step the toes.
Dauer Fisi.
Then right foot forward the left knee down to the other side for Anjanagasana.
Rising,
Catching the sun.
Exhale,
Hands down.
Step to the front of the mouth and fold.
In her own scales help her.
Excel Center.
Saving the other side,
Maybe a little quicker in our eyes.
Exhale,
Fold.
Inhale,
Left the back,
Left knee down.
Rise,
Catch the sun.
Exhale.
Hands down.
Step up.
Da amor viz.
Can you have a forwarding to the blank?
Exhale,
Lower down.
Keep it easy here.
A baby cobra perfectly fine for the warning.
Exhale,
Step back down facing.
Left foot forward right knee down in her voice Exhale,
Hand stop,
Lift a back in,
Step to the front.
Inhale,
Rise.
Exhale,
Back to center.
And you could add more here.
I'm just doing one side,
One each side,
Right and left.
You could put this on repeat.
And someday I feel really good.
And I go through like maybe two.
Salutation.
For today.
Just one each side ratio and we should want to Keep going,
Pause and continue in her eyes.
If not,
We'll make it to the mat,
Exhale fond.
Stepping back downward facing them.
And we can pause here.
Okay,
Good sharp pose.
You swing it.
And we make our way to sit.
So bring the feet in between the hands.
Extendure the bags.
I'm sure the blankets.
That's enough to be a yoga blanket or even a towel.
You can use Keep it next to your mat.
Use it in the morning even if you're flexible to lift your seat here.
Give your pelvis the chance to tilt forward setting up to be gone towards the mat.
Forwarding the legs.
We do this one standing on our legs.
Do it sitting,
Sitting forward fold.
Hinging from the head.
We're in your nipple.
Fold and we can grab the fit we don't have to yes let's just the weight of the upper body here to open the back of the legs to roll back So I'm just avoiding here to push and pulling with my hands.
So I intentionally keep my hands to the side.
Are you ready?
In your eyes,
Right foot inside the left leg.
It's the same thing but asymmetric posture.
Very nice book chill for.
Lower to raise the lower back here in the morning it's quite tight and that's okay if your posture look more nice again i'm touching my foot but i'm not grabbing them i'm just folding letting the upper body weight Do its bulk.
Bringing the breath into the back belly.
Into the rule back.
Sudhi Lais,
Senfino Vyata Sam.
Right same shape slightly modifying here so we add a sideline extension if you're using a blanket i'm going to bring me to the opposite side here so you're kind of sitting on this saddle here fingertips,
Elbows,
Whatever is accessible to you,
Willing to stretch the right side of the roots here.
And that may look something like this,
That may look something a little more bendy.
Loop 4 last rather than that.
Don't compromise your form.
To feel you getting a deeper stretch.
You hear guys?
Saving on the other side.
It's going to show you my back.
Thank you to the left leg.
Bye.
Vingertips are elbows and stretching the left side of the body.
Three i do three breath for this video you can do five eight Yes,
Rising,
Coming back.
Both legs forward let's remove the blanket here so the past few shades we've been working on uh Hinging,
Folding forward.
Let's do the opposite movement from the heads.
And i can find a little more extension in the front by if you have a block that's great or you can use the blankets if you don't don't worry We can do without.
Share the block to place the bulk of the sheet for me here.
Bring the feet together,
Rolling the right knee towards the chest or the right shoulder and extend the left foot forward.
Be mindful to keep the foot in the center and not send your foot all the way to the left.
Okay,
When my right knee is in my chest or towards my shoulder,
I'm focusing on lengthening the left reflexes.
So I'm pushing with the bone of the left tooth and the heel forward.
And looking to extend the soas muscle.
And find a nice stretch I'll do this.
Then other side right leg extend Left knee down and I'm pushing from the inner side of my right leg with my heel to go of my big toe.
Forward and bring my wires to my right head flex of the line I think I'll just try to.
.
.
And glue both legs at the same time if your lower back is not bothering you.
And bring your feet together.
Standing a few breath there.
Then you can finish your practice here if you want more the front lorry extension I like to do jet-term bridges in the morning,
Making the feet flat on the floor,
The feet are hip distance apart.
If you have a block here,
You can just switch the block and remove it to a higher version.
Maybe not the highest,
Yes,
Of in between.
And just.
.
.
Breathe here if you want something a little more dangling could you don't have the blood I'm going to retaliate the fingers,
Roll onto the shoulders.
Squeeze the inner tie towards the chandel,
Engage the gluts.
Rest there.
Now I need to lower the seat,
If you have the blocks,
Remove the blocks.
Bring the knees.
Up,
Lift the legs,
Make yourself like your chair.
Laying down the floor in the arms and guide.
Knees to one side knees to the other side like the center and we do the snap and twist the other way.
And to finish,
So I'm going to finish Inshadasana in the morning.
He just spent a few hours in bed So I don't want to tell my body it's time to go back to sleep.
So a happy baby,
You are a happy baby.
All that I like to do.
Bring the blood below the sacrum.
Next up Just a few breaths.
So replacing Shavasana or that lying down shape.
If something that's relaxing but.
.
.
Not inviting us to go back to bed And you could edit this practice as much as you wish.
When you're ready.
Roll come back to sit so maybe you want to add A minute also a meditation,
Something grounding.
So that's what I will practice in the morning.
And I invite you maybe do it a few times.
Take notes,
What you enjoy,
What you don't enjoy.
And make your own practice with this.
If you need anything or in guidance,
You know where to find me.
I can help you with that.
Have a wonderful day and see you soon.
