Gentle Morning Yoga Routine

Brief practice complete with simple stretching movements that use all the major joints and lead into more active movement. Develop flexibility and build up a bit of warmth, just enough to prepare you for the day ahead. Clear your mind, breath deeply, and relieve stress.

Transcript

Hi Yogis,

This is Janae Marley Yoga bringing you Gentle Morning Yoga.

Begin in a seated posture,

Sukhasana.

The legs are crossed at the ankles.

Begin to stack the vertebrae.

Deep breath in,

Open the heart,

Broaden the collarbones.

The inhale arrives all the way up to the shoulders.

The posture straight,

The mind calm.

Take a few breaths here,

Feel the flow of the morning energy in your body.

You just woke up,

Got out of bed.

It's time to start the day,

So set a positive intention here.

With your next inhale,

Circle the arms up,

Press the palms together at the top.

And on the exhale,

Gently release the hands past the heart and then all the way to the knees.

With the next inhale,

Find seated cow.

Press your belly forward,

Pull the shoulder blades back.

With an exhale,

Reverse that shape to seated cat.

Draw the tailbone and the chin towards each other,

Press the spine backwards.

Inhale as you open,

Press the chest forward,

Lift the heart.

Exhale,

Bring the energy back.

Move between these two postures with a breath in and a breath out.

One more round.

Then on an inhale,

Neutralize your spine.

Lift your arms overhead,

Press the palms to touch.

This time on your exhale,

Your left hand meets your right knee and your right hand behind the back.

Seated twist.

Inhale to lift.

Exhale gaze over the right shoulder.

Inhale neutralize,

Lift the arms overhead,

Reach.

Exhale all the way across this time,

Right hand to left knee.

Left palm grounds behind the sacrum.

Inhale to a tall spine.

Breathe into the morning.

Next exhale,

Release the posture,

Lift the arms overhead and exhale,

Bring the hands to the heart.

Deep breath in,

Arms go up.

Exhale,

Plant your hands in front of the shins,

Roll over the knees,

Arrive to tabletop.

The palms are firmly grounded,

The fingertips point forward.

Elbow creases point forward,

Gaze is low.

Hip stack over the knees.

With your next exhale,

Walk your hands over to the left.

Create a deep C shape in your spine,

Kind of like the sunrise.

Inhale as you walk the hands back through center and all the way across to the right.

Exhale as you arrive.

Inhale,

Walk back through center.

Exhale all the way across to the left.

Find some space between your rib cage.

Open the intercostal muscles.

Take a deep morning breath in.

Exhale walk the hands back through center all the way across to the right.

Breathe into your left side rib cage.

Feel gratitude for this morning yoga practice.

Exhale hands back to center,

Arrive to your tabletop.

Hands are grounded.

Next inhale,

Extend the left knee,

Straighten the left leg back.

Reach through the heel,

The ball of the foot is grounded.

You should find a calf stretch and a hamstring stretch.

Activate.

Feel your body wake up.

On an exhale,

Gently release that stretch and then bring it over to the second side.

Stand at the right knee,

Press the ball of the foot into the mat and the heel actively reaches away.

That's going to wake up your gastrocnemius muscle in the calf.

The hamstring is the back of your leg.

You might even feel it into your knee.

Maybe even into the core,

Your abdominals.

Hello and good morning.

Exhale,

Gently release,

Return to tabletop.

If you'd like to take a round of cat and cow,

Maybe some gorilla rolls or just to move your body,

Do it here.

Whatever comes naturally.

This is your morning practice.

Wherever you are,

Neutralize.

Curl your toes,

Begin to extend at both knees.

Lift the hips towards the sky,

Press the chest back in space.

Arrive to Adho Mukha Svanasana,

Downward dog.

Deep breath in.

Celebrate this morning.

Celebrate this posture.

Walk it out.

Bend the knees.

Smile.

Gentle exhale.

Then walk the feet towards the hands.

Uttanasana.

The head should be heavy.

There should be some decompression in the spine.

Whatever worries,

Thoughts,

Anything going on,

Let it spill out of the top of your head here,

Straight down into the ground.

Then on an inhale with bent knees,

Rise all the way up.

Power through the feet.

Lift the arms overhead.

Arrive to your Tadasana,

Mountain pose.

Feel powerful.

Exhale,

Hands pass through heart center,

Then down to the sides.

And for good measure,

Do that one more time.

Inhale,

Circle the arms wide and high.

Press your palms together.

Feel the morning dew,

The sunshine on your face,

The clouds,

The river,

The breeze,

The birds chirping.

And on an exhale,

Fold forward,

Uttanasana.

Inhale rise halfway.

Exhale plant your hands on the mat.

Step the left foot back and lower the left knee.

Exhale to sink into the groins.

Then inhale as you peel your chest open.

Plant your hands on your right knee.

Broaden the collar bones.

Exhale release the hands.

Curl your left toes.

Step the right foot back to meet the left in downward facing dog.

Exhale a sigh.

Then inhale,

Step the left foot up into the air and exhale bring it forward.

Plant it between your hands.

Lower your right knee and the top of the right foot.

The exhale sink into the groins.

Hands find the left thigh and inhale to open the chest.

Exhale release the hands.

Find the mat.

Curl your back toes.

Step the feet together downward facing dog.

Inhale right foot high.

Exhale right foot forward.

Step it between your hands.

Lower the left knee,

The top of the left foot.

Sink into the groins and inhale.

Hands come up to the thigh or maybe this time all the way into the air.

The arms are in line with the ears.

Ekapada Raja Kapatasana 2.

Knee down,

Crescent lunge.

Breathe into your heart.

Exhale,

Lower the hands.

Curl the back toes and step the feet together.

Down dog.

Inhale,

Right foot into the air.

Exhale,

Step it forward.

Lower the left knee,

The top of the left foot.

Sink deeply into the groins and inhale.

Lift the arms.

Knee down,

Crescent lunge.

Open up your body.

Open up your mind.

Open your heart.

Exhale,

Plant the hands.

Step it back.

Down dog.

Be a little pep in this step this time.

Bend the knees.

Move the hips side to side.

Joy.

Feel alive.

Inhale left foot up.

Exhale,

Left foot forward.

Right knee down.

Sink into the groins then inhale the arms up.

Ekapada Raja Kapatasana 2.

Knee down,

Crescent lunge.

Hold the pose and on the next exhale,

Bend at the elbows.

Bring them to goal post arms or cactus arms.

Open the heart.

Spread the fingertips.

Imagine drawing the elbows together behind the back.

Really press the scapula out to the sides.

Really feel your chest wide open here.

Make some space for this new day.

Next exhale,

Begin to release the hands first and then step back.

Feel free to take plank this round or head straight to down dog.

If you're in plank,

Exhale to lower to the mat.

Inhale a back bend.

Open the heart.

Exhale to release.

Everyone meets down dog.

Then inhale and lift the right foot high.

And exhale and step it forward and release the left knee and the left foot and sink into the groins and come back through these sacred movements that bring you into this beautiful posture.

Open the hands.

Lift the heart and smile.

Add your cactus arms.

Bend at the elbows.

Protract the shoulders.

Lift the heart.

Next exhale,

Plant your hands and step it back.

Your choice,

Down dog or take a vinyasa flow.

Wherever you're at,

Welcome the morning.

Welcome the day.

Neutralize your posture,

Adho mukha svanasana and inhale left foot high.

Exhale,

Left foot forward.

Plant it between the hands.

Lower your right knee and the top of the right foot and this time with grace and power,

Open your heart.

Knee down,

Crescent lunge.

And then curl your back toes and lift your knee off the mat.

Activate your hamstring just like in the beginning of this practice.

This time you're in crescent lunge.

Feel yourself to float up.

Exhale,

Lower your right knee down to the mat and plant your hands.

And then lower your left knee down to the mat.

And then lower the whole belly down.

Inhale cobra.

Exhale release,

Then down dog.

Inhale right foot up.

Exhale,

Right foot forward.

Lower the left knee and the top of the left foot.

Inhale as you peel yourself up and open and proud into knee down crescent lunge.

When you're ready,

Curl the back toes.

Lift the knee off the mat.

Find strength and balance.

Find power as you arrive to crescent lunge.

Anjani asana.

Exhale,

Lower the hands.

Lower the left knee and then step the right foot back and lower the right knee.

And bring the whole belly down to the mat.

Inhale to open your heart.

Lift the shoulders off the ground.

Bhujangasana cobra.

Exhale,

Let that go.

Press yourself through all fours to downward facing dog.

Take a deep breath in.

Exhale,

And travel to the top of the mat.

Uttanasana.

Inhale,

Lift up halfway.

Exhale,

Fold.

Inhale,

Stand tall.

Circle the arms overhead,

Press the hands together at the top.

From here,

Press your heart forward and bring the arms slightly behind the body for a gentle standing back bend.

And then release the hands and open them wide and sway side to side.

Feel your body standing in space,

Moving.

Unjilate through the spine.

Notice how it feels to grow,

To wake up,

To make space.

Then still your movement.

Neutralize your spine.

And exhale.

Bow forward.

Inhale,

Lift halfway.

Exhale,

Plant the hands.

Inhale,

Step back.

Exhale,

Lower to the mat.

Inhale,

Broaden the shoulders,

Lift the heart.

Exhale,

Release.

Down dog.

Inhale left foot high.

Exhale,

Left foot steps forward.

This time,

Stay lifted on the ball of the right foot as you begin to rise into crescent lunge,

Arms go up.

Check that your front knee is stacked directly over your front ankle.

And then make sure your back leg is awake and active.

It should be really straight.

And your arms should be up and in line with your ears and your shoulders down,

Sliding down the back.

And your breath calm.

And your mind still.

Just for a moment.

With your next exhale,

Open the arms to a T and twist the body to the left.

The legs stay as they are.

Beautiful.

On an exhale,

Release the twist from the upper body.

Plant the hands down and step back.

Plank.

If Chaturanga Dandasana to Urdhva Mukha Svanasana is part of your practice,

Do it.

Otherwise,

Lower to the mat as we have.

Exhale to cobra.

Exhale to release cobra.

And then down dog.

Start to feel the beat and the rhythm of this day.

Feel it in your pose.

Feel it in your breath.

Keep the momentum.

Inhale,

Right foot high.

And exhale,

Right foot forward.

And then inhale and rise,

Crescent lunge.

Your left heel is lifted off the mat and stacked right over the ball of your left foot.

Your back leg is active.

Your front quad and thigh are working to support you,

To hold you up,

To welcome you to the day.

Inhale,

Add the arms.

Pivot your fingertips.

On an exhale,

Lower the arms and bring them into the shape of a T.

And then with the next exhale,

Pivot and rotate from your hips,

The chest to the right.

Reach in opposite directions with your fingertips.

Gaze over your right shoulder.

Inhale to neutral.

Arms go into the air.

Exhale,

Plant your hands.

Step it back.

Do a vinyasa or skip it.

When you're ready,

Arrive to downward dog.

Walk out the feet.

Take any movements that feel good in your body and prepare for a back bend.

On the inhale,

Lift your left foot high.

Exhale,

Step the left foot forward and inhale,

Rise up,

Crescent lunge,

Arms go high.

Legs are working to support you.

The heart is open.

When you're ready,

Press the palms together over your head.

Press the heart forward.

Back bend with crescent legs.

Feel your body alive.

Feel your heart beat.

Let the light lead you out.

Inhale to neutralize your spine.

Exhale to plant the hands.

Step it back.

Plank.

Exhale lower.

Inhale lift.

Exhale adho mukha svanasana.

And right into the second side,

Inhale right foot high into the air.

Then exhale with grace,

Bring that foot forward,

Plant it down and then inhale and peel your upper body up into the air,

Anjani asana.

And then press your palms together and your heart forward and your arms back behind the head for a gentle back bend with crescent legs.

Arrive to this day.

Be here now.

Inhale to neutralize.

Exhale hands to the mat.

Step back.

Exhale to lower.

Exhale to an open heart.

Release your back bend and find down dog.

In down dog,

Take two to three breaths at your own pace through the nose,

Into the belly,

And then the lungs,

And then the chest.

And breathe out in the opposite way,

Chest,

Lungs,

Belly.

Connect with your body.

Connect with your breath.

And when you're ready to move on,

Lower your knees to the mat.

Make your way to child's pose.

Sit the glutes onto the heels.

You can keep the arms overhead or release the palms back by the feet.

Balasana.

Inhale,

Begin to rise up.

Sit the hips off to one side and sweep the legs around to the front.

Dandasana staff pose.

The body is in an L shape.

Inhale,

Arms go overhead.

And exhale to fold forward.

Lead with the heart towards the toes to create traction in the spine.

Inhale slowly rise up.

With an exhale,

Bring the soles of the feet close to the glutes,

Plant them on the mat.

And slowly lower the upper body down to the mat.

Prepare for bridge pose.

Set to bandhasana.

Bring the elbows into the rib cage and the palms face each other.

Robot arms.

Release the triceps into the mat to peel your chest and shoulders up.

And tuck the shoulder blades together behind the back.

And then exhale,

Release the whole upper body back down.

Now the palms find the mat on either side of your hips.

And with an exhale,

Press the feet into the mat and lift the pelvis up.

Keep the knees drawing together and the feet actively press into the mat.

And then lift the pelvis even higher.

Bridge pose is a way to create gentle compression in the spine.

It also acts as both a back bend and an inversion because now your head is lower than your lower body.

With an exhale,

Slowly,

Slowly return the sacrum to the mat.

Allow the soles of the feet to touch and the knees to open wide.

Bring the knees to touch.

Plant the soles of the feet.

You may return to setu bandhasana bridge pose if that serves you.

If you're ready for a little more during this morning practice,

Bring the palms on either side of the head.

The fingertips point towards the shoulders.

The palms are grounded.

And with an exhale,

Press yourself up using the strength of your arms first to the top of the head,

Then all the way into the air for urdhva dhanurasana,

Wheel pose.

Wherever you are,

Let your heart be open.

Recognize that this morning yoga practice has a lot to offer and all that it offers has been received.

At your own pace,

Come out of a back bend,

Slowly return to the mat.

Bring the knees to touch.

The soles of the feet are planted by the glutes.

Then bring the palms to the thighs and float the feet up as if you could step on the wall in front of you.

Actively press your hands to the thighs and the thighs to the hands.

Engage at the core,

Feel your low back press into the mat.

Hold for a few breaths.

Bring the arms out to a T.

With an exhale,

Allow the knees to lower down to the left and bring the gaze to the right.

Reclined twist.

Inhale gaze to neutral.

Exhale lift the knees up towards the left armpit then float them over the belly.

With an exhale,

The knees graze down to the right and the gaze to the left.

Reclined twist.

Exhale gaze to neutral.

Exhale knees up and then over the belly.

Wrap the arms around the shins,

Give yourself a squeeze.

Commit to your morning.

Commit to this day.

Whatever your intention,

Whatever your offering,

Whatever your purpose,

Feel it now surge through your body.

And with a deep breath in,

Expand completely on the mat.

The palms face up,

The feet splay open.

Shavasana,

Corpse pose.

Receive your practice.

Feel free to stay in Shavasana as long as it serves you.

Thanks for joining us in this gentle morning yoga practice.

We'll see you next time,

Athletes.

Namaste.

Reviews

A good strong practice for the morning. Thank you.

more effective for waking up than a cup of coffee!

My takeaway: Yes, this gently pushed me to activate more than I could do solo. I like the progression from low crescent to high crescent, which guided me to notice and feel more. By myself I pick random poses or default to passive yin ones that send me to sleep. I love how I got a good yoga lesson right by my bedside without having to see all the advertisements on TV. :) KEY: 5*Insightful 4*Interesting 3*Okay 2*Not For Me 1*Irritating

Absolutely amazing for counteracting hunched computer and phone postures! Curing me. This practice warms you up for some good strengthening poses, so in that regard it is gentle.

Thank you 🙏🏼 very flow

Much appreciated

That was amazing. 😍

Great cued. Challenging. Thank you.

sat Nam. beautiful energy

Wow! What an amazing find at 5.30am! Perfect morning class x