15-Minute Sunrise Yoga Flow

This is your 15-minute sunrise yoga flow with some deep, nourishing stretches to wake you up nice and gradually, ready to take on the day ahead.
We’re going to be doing some longer, slow grounding postures, and then build up a little bit of heat in the body in order to really stretch out and feel energised for the day ahead.

Transcript

Welcome,

This is your 15 minute sunrise yoga flow with some deep nourishing stretches to wake you up nice and gradually ready to take on the day ahead.

We're going to be doing some longer,

Slower grounding postures and then build up a bit of heat in the body in order to stretch out and feel energised for the day ahead.

So we're going to start today lying down on our backs.

Just let your arms and legs release out either side.

Maybe take a bit of a wiggle,

A bit of a shimmy.

Breathing deep into the belly and then taking a nice stretch,

Reaching the arms nice and long above the head.

Inhale your knees into your chest and make yourself into a little ball.

Lift the head and just clench everything in here.

Take a deep breath in and then exhale,

Unfurl and release back into your shavasana where we'll start today's class.

Just however you've landed,

Relax here and take a couple of grounding breaths.

On your next inhale,

Bring your hands behind your thighs and do a couple of little rolls forwards and back massaging out the spine and use a little bit of momentum here to take yourself all the way up to our seated posture.

Find yourself cross-legged or kneeling,

Whatever's most comfortable for you and we're going to inhale,

Take the arms up nice and high above the head really finding length here by stretching the palms out and taking the gaze up high and then exhale,

Taking the hands down through the heart centre placing your palms on your knees just for a moment and just start taking some shoulder rolls here waking up the shoulders one way and then the other and then on your next inhale,

Bringing them all the way up to the ears and then exhale,

Release them down we'll start taking some neck stretches maybe closing your eyes as you do so exhaling your right ear down to the right shoulder breathing deeply and very gently exploring the release in your neck inhale your head to centre and exhale,

Take your left ear down to your left shoulder breathing deeply and consciously while exploring the release in your neck as you exhale,

Allow the chin to fall onto the chest stretching out the back of the neck breathe here,

Enjoying the stretch as you inhale,

Send the arms up nice and high and exhale,

Turn your palms the opposite direction and release your arms halfway so your palms are facing towards the back send the palms backwards,

Sending the chest forwards and the chin just slightly upwards opening up the chest and really stretching out through the back and through the shoulders as you exhale,

Release any tension and then slowly lower the arms all the way back down start to make your way onto your back and find your happy baby posture taking hold of the outside edges of the feet drawing the knees in towards the armpits and just swaying a little bit left and a little bit to the right and maybe taking a couple of little circles here breathing deep,

Maybe flexing the feet a little bit on your next exhale,

Bring the knees back into your chest and gently roll yourself all the way up to your seated posture again inhale,

The arms back up to the sky and exhale,

Bring the palms down through heart centre place your hands down onto the front of your mat and make your way into a tabletop position inhale,

Tuck the toes and really gradually find your first downward facing dog spreading the fingers wide and taking the shoulders away from the ears start walking your dog,

Bending one knee at a time as your opposite leg lengthens unifying breath and movement consciously inhaling and exhaling with each movement slowly take a couple of steps all the way to the front of the mat as gently as you can until you find yourself in a forward fold taking hold of the elbows here and coming into a ragdoll keeping the knees just bent a little bit and gently start swaying one way and the other releasing any tension that might be in the back still breathing deeply and consciously with the movement allowing any thoughts to melt away and really coming into the body inhale as you place your right palm to the mat and then draw the left arm all the way up while bending your right knee to find a nice twist following your gaze to the left hand,

Sending the shoulders away from the ears inhale to lift a little bit more and then exhale to twist a little deeper inhale lengthen a little more and exhale releasing the right arm down and repeating on the opposite side plant your left palm on the ground and inhale to send your right palm all the way up to the sky reaching your fingertips up to the sky and bending your left leg inhale a little bit more and then exhale to twist a little deeper inhale a little bit more length and then exhale releasing the left arm down to the ground returning to your forward fold inhale step back into your plank position finding your position and your breath here making any adjustments to really find that sense of a straight line pressing your palms into the mat sending your shoulders away from the ears and keeping the gaze down and as you exhale send the hips back to your downward facing dog holding for a couple of breaths on your next inhale bend the knees and either take a little hop or a big step to the front of your mat inhale lift halfway and lengthen and exhale fold all the way back down inhale step back into plank breathing deeply here finding length in your spine and exhale lower the knees and draw your elbows nice and tight to your rib cage to lower down inhale find your baby cobra opening up the chest the gaze is up point the toes back and exhale tuck the toes pushing back all the way into your downward facing dog noticing if you feel a little bit more stretched out now bending and releasing the knees and then just landing into stillness in your down dog breathing in and exhale releasing through the mouth inhale take a big step all the way to the front of the mat meeting in a forward fold bring the feet in a little closer and inhale to lift into chair pose bending the knees sending your glutes back like you're sitting in a chair engaging the core and reach the arms up in line with your ears exhale as you sink into your chair pose shoulders away from the ears and then exhale find your forward fold again inhale lift halfway to lengthen and exhale step back into plank and send the hips all the way back into down dog pausing here breathing deeply and exhaling to release allowing the heels to take a little bit more length as you send them down into the ground inhale your right leg up to the sky coming into a three-legged dog and then exhale send the foot forward between the hands and place your back foot at a 45 degree angle inhale lift up into warrior one taking the palms nice and high shoulders away from the ears and making sure that your front knee doesn't twist either way keeping it directly above the ankle keeping the core strong and exhale the arms down framing the foot take your right leg back to meet the left and then send the hips high moving back into your downward facing dog breathing in and exhale release inhale your left leg up to the sky exhale bring the knee between the nose finding its place between your two palms taking a 45 degree angle with your back foot and rising up into your warrior one as you inhale shoulders down away from the ears gaze up nice and high breathing here thinking about drawing the ribs up and inwards rather than letting everything fall out we want a lot of lift in this posture inhale and exhale sinking down into the ground on your next exhale bring the palms back down and frame your front foot send your left foot back to meet the right and meet in downward facing dog inhale deeply and then as you exhale lower down into your child's pose releasing here fully melting into your child's pose letting everything go and notice where your breath is now maybe move your forehead a little left and right just accepting your body wherever it is wherever your hips,

Your forehead,

Your arms have landed this pose is yours and it is exactly the way it's meant to be extending the palms nice and long and slowly we're going to return to our seated posture to finish our practice today with a nice big breath inhale sending the arms all the way nice and high just like we started and exhale releasing the arms halfway with the palms facing towards the back taking the chin nice and high,

Shoulders away from the ears exhale lowering them all the way back down towards the ground bring your hands to heart center bow your head towards your hands in gratitude to your body and this practice thank you for joining me namaste