Rise & Shine | A Radiant Yoga Practice to Lift Your Energy

This uplifting yoga practice is designed to help you awaken the body, clear stagnant energy, and reconnect with your most radiant self. Through gentle flowing movement, standing postures, breathwork, and moments of stillness, this practice supports greater vitality, emotional balance, focus, and uplifted energy. Suitable for level 1/2 and intermediate practitioners, it offers a grounding yet gently energizing experience to help you begin the day feeling centered, open, and alive. A beautiful morning yoga practice or anytime reset to lift your mood, reconnect with your body, and set a positive tone for the day.

Transcript

Namaste friend. My name is Julia Barclay and I'm so happy to be here with you today as we get the energy in the body moving and connect with your brightest, Shiniest, Most radiant self. So a beautiful way to start the day or just to use during your day when you need a little bit of a pickup. So, Um, You may, If you have a yoga block, Um, You might want to have that or even a couple of thick books. Um, Totally optional, But, Something we might use at the end for a supported shoulder stand. So let's get comfortable. Find a comfortable seated position whether you're sitting on a bolster or just on the ground. Bring your fingertips out to the sides and then as you inhale turn the palms up and slowly smoothly inhale through the nose. At the top of your inhale your fingertips touch. And then turn the palms down and exhale smoothly through the nose. At the bottom of your exhale, The fingertips touch the ground. Turning the palms up, Inhale slowly and smoothly through your nose, Finding a smooth even breath with the movement. And then exhale smoothly out through the nose. Beautiful. Just finding a slow, Even breath. Inhale, Lifting the arms up. Interlace the fingers and press the palms up to the sky and stretch. And as you press up, Exhale, But drop your tailbone down into the earth. Beautiful. Again, Inhale, Lift taller out of your hips, Draw your navel in and up, And then keep reaching up, But exhale, Drop your tailbone. Beautiful. And then inhale, Lift up. Exhale, Twist to your right. Bring your left hand to your right knee, Right fingertips behind you. Inhale, Lift up nice and tall and as you exhale, Look over your right shoulder. Draw the navel to the spine. Squeezing out any heaviness from the lower chakras. Inhale, Lift up taller. Exhale, Squeeze navel to spine. Look back even further. Beautiful. And then one more breath. Inhale with a smile. Exhale, Twisting over your right shoulder. And then inhale, The head comes forward first, The arms reach up, Interlace the fingers, Press the palms up to the sky, And just feel that length you just created on your right side. Exhale. So nice. Inhale, Lift up taller. And exhale, Let's turn to the left. Bringing your right hand to your left knee, Left fingertips behind you. Exhale, Draw the navel into the spine and look over your left shoulder. Inhale, Lift up taller. Exhale, Draw the belly in, Look behind you even further. And this time with a little smile, Inhale, Lift up. Exhale, Twist over your left shoulder. Inhale, Reach the arms all the way up. Interlace the fingers, Press the palms up to the sky. Exhale and just feel that length you just created through the left side of your body. Deep breath in and out. Keep the spine nice and tall. Bring the hands down. One hand to your belly, One hand to your chest. Exhale, Relax the shoulders. Gently breathe into your hands, Breathing into the lower belly, Then the ribs, Then the chest. At the top of your inhale, And exhale, Soften the chest, Ribs and the belly as the belly comes in towards the spine. Breathing through the nose, Inhale belly, Ribs, Chest, Pause at the top for two, One, Exhale, Four, Three, Two, One, Navel into the spine, Hold out for two, 1. . . Inhale. . . 4. . . Three, Two. 1, Pause for 2. 1, Exhale, 4, 3, 2, 1, Hold out for 2, 1, Inhale with a smile, 4, 3. . . Too. One, Bring both hands onto the heart space and exhale into the heart. Four, Three, Two, One. One. Just feeling where your hands are resting on your chest. Take a few slow deep breaths in and out of the heart space. It's bringing all your awareness out of the mind into the heart. Imagine a bright light in the center of your chest. As you inhale, Breathe in to ignite that light in your heart. And as you exhale, Feel that light expand. Inhale, Ignite that light in your heart centre. Exhale, Feel that light expand. And just rest into that light in your heart and for a moment visualise, Feel, Sense yourself. Living your brightest, Most radiant, Happy, Healthy, Lit up existence. Just play with me for a moment to see and imagine yourself happy, Healthy, Grateful, Content. In all ways, All areas of your life. Feel it. Let that feeling build in your heart. Build in your body. Connect with that joy, That gratitude, That radiance that's alive within you. Beautiful. And then we're going to send that out as our intention for today. So bring your palms together. Exhale. And then inhale for om. Beautiful. Inhale, Reach the arms up, Just open wide. And then exhale, We'll come on to hands and knees. Have your wrists directly underneath your shoulders, Knees underneath the hips, And exhale round the spine, Chin to chest, Lengthening the spine. Inhale, Lift the chin, Roll the shoulders back. And exhale round. Chin to chest. Moving slowly and smoothly as you inhale, Lift the chin, Roll the shoulders back, Open the heart and exhale round. And you might close your eyes and just continue to move slowly like this with your breath. Slow, Even, Deep, Gentle breaths. And just feel your body. And allow yourself to move in a way that feels really good to you. So you might continue this slow movement or you might circle your hips around your knees And then just allow your body to move organically. How is that for you today? What feels like the direction of joy, Of radiance? How does your body want to move? Imagine yourself moving through your whole day, Just following what feels good to you, And begin that now. Deep breath. Beautiful. And then just slowly make your way back down into a child's pose. Knees wide, Toes touch. Exhale, Forehead either to the ground or make a pillow with your hands. And then come back to that slow, Deep breath that we found at the beginning. So exhale first. Inhale into the belly, The ribs and the chest. Exhale. Full breath gives full life. And then visualize, Feel, Sense that radiant you, That lit up you. Breathe in to ignite her. A little smile as you breathe. Nice, Beautiful. Inhale, Come up onto hands and knees. Just bring your hands slightly forward so you can drop your hips down. Roll your shoulders back, Lift the chin, Open the heart. And exhale, Soften the forehead to the ground. Tuck the toes under, Hands alongside the ribcage. Come up into a downward dog. Beautiful. On the first downward dog, Let's bend the right knee, Drop the left heel, Breathe into the back of your left leg. And then bend the left knee, Drop the right heel, Breathe into the back of the right leg. Just walk your legs out a little side to side, Dropping your hips, Just moving really how does it feel good for you to move in this moment. And then come back to centre, Come back to your breath. And then exhale, Drop the knees down, Come back into a child's pose. Breathe in, Ignite your shiny, Radiant, Happy self with the feeling of it as you breathe in. And out. Inhale, Look up. Let the hips drop down. Lift the chin, Roll the shoulders back, Inhale and exhale, Float the forehead down to the ground. Tuck the toes under, Float the hips up. As you inhale. Beautiful. Exhale, Drop the knees down. Child's pose. Take a deep breath in. Deep breath out. Inhale, Look up. Come up onto hands and knees. Drop the hips down. Lift the chin, Open the heart space. And exhale, Float the forehead to the ground. Tuck the toes under. Inhale, Downward dog. And exhale, Draw the navel into the spine, Lift the hips away from the hands, Get a little longer through the spine. Little inner smile, Connect with that bright shiny you and breathe into that light. Each breath igniting your joy, Your light, Your radiance. Exhale beautiful and then look forward and just walk the feet to the hands as you inhale hands on the shins looking up and exhale folding forward you might let the knees soften let the hands find the opposite elbow and just nod the head backwards and forward side to side a little bit and exhale draw the navel into the spine so you can lengthen the spine out of the hips head gets heavier deep breath in Big breath out. One more time inhale and exhale, Drop the head. Release the hands, Let the knees be soft and just chin to chest, Slowly roll the spine up, Stack the vertebrae one at a time. Inhale, Reach the arms up Nice. Interlace the fingers, Press the palms up to the sky and then exhale just at the front of your mat. Just lean over to your right. Breathing into the left side of the body. Inhale, Up to centre. And exhale, Lean over to the other side. Deep breath in. Deep breath out. Inhale, Get taller. And then exhale, Palms together down in front of the chest. And just take a breath in. And out. Connect with the light within you as we take this next Surya Namaskar, Just bowing to the inner sun, Inner radiance. Inhale, Reach the arms up. Exhale, Folding forward. Beautiful. Inhale, Look up, Step back into a plank position. Body parallel to the ground and then exhale drop the knees bend the elbows as you lean the hips slightly back and come onto your chest and your chin And then onto the belly. Inhale for Cobra. Beautiful and exhale downward dog. Inhale, Lift that left leg up to the sky. Mm-hmm and then bend the left knee and turn it up as if you're trying to touch the ceiling with your left knee. Breathing into that left hip. Can you circle your left ankle one way and then the other? Nice, And then extend that left leg straight up to the sky. Exhale, Release the foot down to the ground. Beautiful. Inhale, Lift your right leg up to the sky. And then bend your right knee, Turn it up to the ceiling. Breathe into that right hip and then circle the right ankle one way. And the other. Inhale, Extend that right leg straight and release the foot down to the ground. Exhale, Downward dog. Beautiful, Breathe in, Feel the feeling of you living your most elevated life. Inspired, Illuminated life, Grateful, Happy, Healthy, Feel it, Breathe into it. Beautiful and then inhale, Look forward. Either walk or hop to the front of your mat. Inhale, Look up. And exhale, Folding over. Beautiful. Sit down into your heels and then inhale, Reach the arms for Utkatasana. Coming all the way up. Lifting the heart and exhale, Hands come back to the centre of the chest. Deep breath in. Deep breath out. Stay where you are at the front of your mat. We're going to inhale, Reach the arms up, Spread your fingers wide. And as you exhale, Make a fist around your thumbs and bring your elbows into your ribcage. You're going to breathe in and out through the nose. So inhale. Keep going like this. Beautiful. You're just clearing energy. You're waking up the prana in your body. You're getting circulation moving and you're clearing out stagnant energy or tiredness, Depression, Heaviness, Resistance, Whatever it is. Beautiful. A few more. Five. Fall. Three. One, Inhale, Spread the fingers, Lift and look up. Nice! And then exhale, Just fold over. Hold the breath out for a few seconds as you hold onto your shins. Hold the breath out, And then take a big, Deep breath in. Big deep breath out. Nice, Feeling the oxygen rush to the head. Deep breath in. Energizing the brain, Exhale. The blood rushing to the head. Okay, One more breath here. Beautiful, Exhale. And then place your fingertips on the ground and gently look up. You're going to step back with your left foot. Planting the left foot on the ground at a 45 degree angle and bending your right knee. Bring your right forearm onto your right thigh. So you root firmly down through both feet, Bringing the left hand onto the left hip to start with. You can really feel grounded and strong here. Reach the back edge of your back foot down into the ground and then inhale, Lift your left arm up to the sky. Nice and rooting down through both feet, Extend that left arm alongside your left ear. Long deep breaths. Rotating the heart up to the sky, Deep breaths. Breathing all the way through the left side of the body. Plant your feet firmly into the ground, Root down through your feet, Inhale, Come up into warrior two. And then exhale, Both feet parallel. Let's turn the heels in and bend the knees out as you exhale and sit down into goddess pose, Arms in cactus, Arm style. Nice. And then we'll inhale, Straighten the legs, Stand up and exhale, Stick your tongue out as you exhale. Find a Kali face. Inhale, Reach up. Just clearing out any heaviness, Any low vibration. One more time, Inhale, Make a really menacing face. And sit down here a little bit longer. Just feel the strength building, The energy in your legs. Deep breath in, Deep breath out. Inhale, Feet parallel, Straighten the legs. Make a star shape with your arms, A V shape with your arms, And just close your eyes for a minute and just feel Feel the energy moving through your whole body. Feel the tingling. Feel your body waking up and activating. And visualize yourself living your most radiant, Happy, Healthy, Bright life. Twinkling like a star. One more breath here. And exhale. Reach the arms up to the sky. You're going to turn your back foot, So your left foot forward to the other end of the mat and you are going to send the hips behind us and reach forward. So you're lifting out of the hips and you're going to drop your left hand down onto the left leg. Looking up, Finding Trikonasana here, Triangle pose. Exhale. Beautiful. Externally rotate that left thigh. Internally rotate the right thigh. One more breath here and then exhale, Bending your left knee, Bring your right hand parallel to your left foot and we're going to just walk that left foot a little to the left so you can twist, Lifting your left arm up. Lengthening the spine. Both hands on the ground. Exhale, Step back for plank. Drop the knees. Hips reach back as you bend the elbows. Come onto the chest and the chin. Come onto the belly and inhale, Cobra. Beautiful. Exhale, Downward dog. Find your breath. Find that smooth, Even breath that we found at the beginning, From the belly to the ribs to the chest as you inhale. Exhale out, Drawing the belly in. Connect to that feeling of you living your best life, Your radiant, Happy, Lit up life as you breathe in. And out. One more with a smile. So nice. And then we're going to step forward this time. With the left foot. And plant the right foot down on the ground. Behind you. So you're going to bend your left knee, Bring your left forearm onto that left thigh and right hand onto your right hip. And then rooting down through both feet, So you feel steady. Root down through the outer edge of your back foot. Inhale, Allow this right arm to come up to the sky. And then exhale, Reach the right arm along the right side, The right ear, And really drop down through the feet, The hips, And breathe into the right side of the body. Long, Slow, Deep breaths. So nice, One more breath with a smile. Inhale, Root through the feet, Come all the way up into warrior two. And then feet parallel, Turn the heels slightly in, Toes out, Bend the knees, Come down into Goddess Pose. Exhale. We're gonna inhale, Straighten the legs, Interlace the fingers, Point the index finger, And then exhale, Chopping motion. So you're gonna go. As you come down. And the idea is to cut away anything that's not serving you, Any limiting beliefs, Any old ideas or stories that are keeping you stuck and keeping you from shining. So we're going to cut those away. So inhale, Stand up, Lift the arms and exhale with a ha. Inhale, Reach up. Exhale, Hop. Inhale and one more time Beautiful. Bring the arms out again. Another goddess pose moment. Sit down a little lower this time. Feel the energy building. Exhale, So nice. And then we'll stand up, Feet parallel, Reach the arms out, Close the eyes and just for a moment, Deep breath in. Exhale and just see and sense and feel the aliveness in your body moving through your arms, Your hands, Your legs. Your torso and visualize and feel yourself living that radiant lit up. Illuminated you. Beautiful. And then exhale. Let's inhale, Reach the arms up. You're going to turn that right foot forward. And then lean 45 degrees up out of your hips. The right arm comes down onto the right leg and find Trikonasana. Exhale, Draw the belly in, Triangle pose. Beautiful. Lifting up through the top arm. It's not important to get down low, The idea is to keep The body. Open the chest, Open the heart, Open. Beautiful, Exhale and then we'll bend that front knee, Bring the left hand onto the ground, Come onto your left fingertips and walk the right foot a little to the right so you can twist and lift that right arm up. 9. And bring both hands down onto the ground. Step back into a downward dog and exhale. We're going to come into boat pose, Navasana, And if you feel up for it, You can try playing with me a little bit. You're going to inhale, Look forward, Come up onto your toes, Bend your knees, And then forward crossing your shin. Inhale lift the legs okay you might have another way to get there that's perfectly fine and just stay here lifting a little higher feeling your belly and exhale let's do this slowly together ten Nine, Lowering down, Eight. Seven. Using your belly, Five, Four, Three, Two, Just off the ground, One, And then let it all go. Beautiful, Deep breath in, Hold it, And then let out a sound like a haaaaa. Inhale, Let's scrunch up your hands, Your arms, Your feet. Lift them all off the ground and your head. Tighten everything and then exhale. Ah, Let it all go. Nice one more time inhale scrunch everything tighten everything and exhale with a sound like ah Ah, Big sigh. And just feeling that tingling, Feeling that aliveness moving through your whole body, Your feet, Your legs, Your hands, Your arms, Your torso. Current of Shakti, Of life force waking up in you. Slow, Deep breaths. Just feeling, Sensing. One more breath here. So nice. I'm going to place the soles of the feet on the ground. Have fun! Hip distance. Apart but close enough that you can touch your heels with your fingertips. And then root down through the soles of the feet. At the same time as you lift your hips, Inhale, Reach the arms behind you. And then exhale slowly, The arms and the back melt back down, One vertebra at a time, Hips come down last. Inhale, Hips lift, Arms rise, Reaching the arms back, Beautiful. And then exhale slowly, Arms and each vertebra of the back slowly coming back down onto the ground, Hips last. One more time. Inhale, Rolling the hips up, The arms back. Keep the hips lifted. Exhale, Bring the arms down. And then we'll just walk the shoulder blades underneath the back, Interlace the fingers, Press through the feet, Lift the hips higher. Options here you can just press the palms of the hands down into the ground or if you want even more of a stretch you can Bring the elbows a little closer in and bring the hands underneath to support the lower back. Just really breathing into the chest here, Opening the heart space. Exhale. Nice little smile to awaken the heart and feel your bright shiny and joyful blissful self opening as you breathe into the heart space Exhale, So nice, And then lift the heels, Reach the arms up to the sky, And one vertebrae at a time, Slowly bring the back down onto the ground. Release the hands down and just feet slightly out so the knees can rest against each other. Take a long, Deep breath in and out. Okay, If you have your block or books, And you want to take a supported shoulder stand, You might just lift the hips up and bring that block underneath your sacrum, The flat part of the lower back. You can have the block on the lower setting or if you want more of a lift you can bring it up to the medium setting but the idea is really to feel stable and balanced so that when you come into the supported shoulder stand, You can balance easily. And if you're familiar with regular shoulder stand and you want to take that, Feel free to go ahead and do that. So if you're on the block, You might just lift your legs up one at a time. And then both feet are up towards the ceiling. If you're on your moon cycle, You can do this inversion without any lift underneath the bat. So you will just have no support underneath the back and you're just literally lying on the ground with your feet up in the air. So that you don't infer your uterus. So finding. Any of those options. And just allowing for a slow deep breath. Relax the jaw. Relax the tongue. Shoulders melt back and down. Feel the eyes soften. I feel the forehead soften. Feel the cheeks relax. Very calming posture. If you did take the full shoulder stand, You might move into Halasana, Plough with the feet over the head. And if you're in the supported shoulder stand. Coming down with your ready when you're ready by bringing the soles of your feet down onto the ground inhale lift the hips up and then just remove the block or the support from underneath your lower back and exhale rest the knees against each other feet slightly wider than the hips if you're in halasana just rolling slowly back down onto your back And wherever you are, Just feeling the back body melt into the earth. Long, Deep breath in. And out. Let's bring the knees into the chest, Lift the head up towards the knees, Exhale. Release the head back down and just rocking a little side to side. And then I like to just release my hands from the knees and make a few circles with the knees around the hips. Massaging the lower back on the ground, Both directions. Mm-hmm, Nice. Inhale and then exhale, Just slowly come to lying on your back, Just letting everything relax. Have the feet slightly apart. The arms slightly away from the body, Palms face up. Take a nice deep breath in. And a big sigh out, Just letting it all go with a big ah. Relax the jaw, The tongue. All the muscles and bones be heavy. As you surrender your weight into the earth. The holding of Mother Earth. Just visualizing a light in the center of your heart. Let's gentle breath into that heart space. Ignite the light within your heart. And as you exhale, Feel that light start to move throughout your whole body. Healing golden light. Breathing into the heart space, Igniting that light, That radiance within you. And exhale, Just feel it moving down through your belly, Your hips, Your legs, Soles of your feet. Golden light moving into your back body, Your spine. And through both arms and hands. All the way up through the neck and the head. It's resting into your inner light. You know, Bliss. In a radiance. Letting go. And you might stay here a little longer. Or else just drinking that in, Drinking in that. Vibrancy, That sweetness, Whatever feels good to you right now. Let's take a big breath into that. Exhale, Just see and sense and feel yourself moving into your day from here. Feeling that sense of light in a light and joy. And that willingness to follow what lights you up, What actually feels good to you. Moment by moment practice. Beautiful, Long, Deep breath into the belly. Big breath out. Slowly turn your head to one side. To the other side. Wiggle your fingers and your toes. Inhale, Reach your arms overhead. And exhale, Let's just turn onto. . . Your right side, Just curling your knees slightly up. And resting here for a moment. Just noticing how you feel. Deep breath in. And out. And then slowly coming up to sitting. Finding an easy, Comfortable position. Hands resting either in Gyan Namudra with the thumb and index finger lightly touching. Or just resting hands on the legs. Exhale. As you inhale, Feel the heart lift, Feel the crown of the head rise. And as you exhale, Let the shoulders roll down the back and lean back a millimeter as if you're just resting into yourself. Feel the jaw relax. And again, Just tune in to you living your brightest, Happiest, Most radiant life. Feel it, Feel the sensation of what that might feel like. Breathe it into every cell of your body. Breathe it out. Bring the palms of the hands together and we'll find one almond, Three shanties to finish. Just sending out a prayer of peace to all beings everywhere. Exhale first. And then inhale for om. Shanti. Shanti. Shanti. I hope you have the most beautiful rest of your day. Namaste.