Morning Yoga Flow | 30-Min Energy Boost

Welcome to your day and to this 30-minute morning yoga flow. This is an ideal, accessible yoga sequence for those days when you may feel tired, overwhelmed, or burnt out and need an energy boost. Bring your blocks, blanket, and any props that make the practice accessible to your needs.

Transcript

Hello there and welcome to today's morning practice that is designed to help you find a sense of flow and energy, Especially on those times when you may start feeling a little bit tired or sometimes overwhelmed or even simply burnt out. Find a comfortable seated position. On your cushion or on a yoga mat or maybe you sit on a blanket to elevate your hips a little bit and then rest your hands on your lap or your knees. Take a moment to move your head a little side to side. Roll your shoulders if you want to, And eventually. . . Maybe you soften your gaze or close your eyes. Inhale through your nose. Open your mouth, Let go. Again, Inhale, Notice your body expands. Exhale to soften. Again, Inhale, Fill up your belly, Your rib cage, Your chest. Let it go. Take a moment to let yourself notice how you arrive in this day and into this practice. How you feel in your body. Perhaps you also become aware. Of the thoughts that are going on in your mind. As well as the energy moving through you. Start to become truly aware of how you feel. Deep breath in. Side out. Begin to rub the palms of your hands together. As you create friction, Notice the heat that arises. And then once you feel enough heat, Bring your hands over your face, Covering your eyes. That is your hands resting on your cheeks and your forehead. Let yourself be in the darkness and the warmth for a moment. Breathe in. And breathe out. Once you feel ready, You can start to blink your eyes open inside of the hand. Then starting to separate your fingers to allow the light to filter through. Eventually release your hands down and see if you can give yourself a moment to do absolutely nothing. There's nothing you need to fix. Or improve or scratch. Let yourself be. Inhale. And exhale. Inhale, Take your arms out and up. Unite your palms overhead. On your exhalation draw your palms together in front of your heart. Inhale open your arms out to the sides and maybe lift your chest a little bit Exhale, Bring both hands behind you, Press your palms into the earth, Lift your chest, Breathe in. As you breathe out, Let yourself slowly fold forward so you can take your hands in front of you on the ground or if you have a block or something to elevate the ground up toward you, You could use it so that you can rest your elbows in front. Relax your head if you want to. Deep breath in. And out. One more, Inhale. And exhale. Instead of bringing yourself back up. And on your inhalation, Again, Reach both arms all the way up. And on your exhalation, Draw your hands to the midline, Surrender your hands back down to your knees. Relax your shoulders down and find a little bit more length from your sit bones all the way to the crown of your head. And as you take an inhalation, Imagine the energy rising up from the ground all the way up. And as you exhale, Keeping that length, Let the energy ground down as your shoulders relax away from your ears. Take a deep breath in. And as you exhale, Move your ribcage a little bit to the right. Inhale, Start to move your chest forward, Taking a circle around your hip. As you exhale take the circle back let your spine round a little and just start to take circles with your upper body here around your head. The circles don't have to look like anything in particular. Just let them feel organic and supportive right now. If you find yourself moving a little bit faster or maybe even a little bit slower than you want to be moving right now. Let your breath guide you. Pause at the center. Inhale to lengthen again from your sit bones to the crown of the head. Exhale, Move your rib cage to the left this time and then take your body forward. To the right and back. Creating circles the other way this time. Maybe you let your eyes close. Maybe you let your breath get deeper. One more. Inhale. And exhale. Come back to center, Lengthen through your spine, Relax your shoulders down. Inhale, Take your arms out and up. And as you exhale, Bend your elbows and take your hands toward your shoulders here. They don't necessarily need to touch, Your hands could just be simply floating here. And then sort of take a little bit of circles with your elbows. As if you were tracing them on the sides but they don't have to be very big. But if you want them to get bigger, Maybe as you let the circles evolve, They grow in size. Perhaps they get slower, Perhaps they get faster. One more inhale. Exhale relax your shoulders down the back and then switch directions with your circles Whatever way you went before, Go the other. One more breath, Inhale. As you exhale, Release your arms down to the sides. Inhale, Take both arms up. Exhale lower your right your left hand rather to the ground or a block and then extend your other arm overhead Inhale, Come through center, Reach both arms up. Exhale take it to the other side hand to the block or the floor stretch to the side body Inhale, Come back through center. Interlace your hands, Flip your palms up toward the ceiling. Now, If your shoulders lift up here, Maybe you bend your elbows a bit more so you can make more space for your neck, But it's up to you. Breathe in to lengthen. And breathe out to release. Lower your hands down to your knees or your laps. Soften your gaze or close your eyes. Deep breath in. There we go. Utilize this moment to set an intention for your practice if you wish to do so. Let yourself recognize how you feel right now. And maybe let that inform your practice. Deep breath in. Let it go with a sigh. Open your eyes if they're closed. Start to bring yourself to a tabletop position, Coming into hands and knees. You have any props take a moment to move them out of the way so that you have space on your mat. But as always, If your knees are slightly sensitive, Bring your blanket underneath for support. Now move your hips a little side to side for a moment. Move your shoulders for a moment, Move your neck. Deep breath in. And out. Pause in the center. Perhaps you bring your knees a little bit wider. Ground down through your left hand and as you inhale, Bring your right hand to your right hip and draw your right shoulder back to open toward the right side. You can stay here or take your right arm up. And maybe you take a couple of circles with your right wrist one way. And then the other. Breathe in. And as you breathe out, Lower your right hand back down. Move your hips side to side, Inhale. And exhale. Stop the movement, Ground through your right hand this time. Take your left hand to your left hip and as you inhale, Draw open toward the left. Maybe you stay or maybe you extend your lifetime up. Take a circle with your wrists one way. And then the other. Inhale, Extend your arm a little bit more. Exhale, Lower your left hand back down, Move your hips side to side and stay here, Or if you'd rather, Unite your big toes, Separate your knees a bit more, And send your hips back toward your heels. You could make a pile with your fists and rest your forehead down. You could also use a blog or something else to elevate you until you can find support. Let yourself be in stillness, Or if you rather, Move a little side to side. Let yourself take a big breath into the back body. Inhale. Exhale, Soften. One more, Deep breath in. And I go. Slowly lift your forehead, Extend your arms forward, Press yourself back toward your tabletop, Align your knees underneath your hips and your hands underneath your shoulders. Now on your inhalation, Send your right leg behind you, Keep your toes on the ground, Move back and forth for a moment, Stretching through the back of your right leg. One more, Breathe in. And as you breathe out, Lower your right knee to the ground. Shift your weight a little bit forward and into your right leg. Inhale, Take your left leg back. Your toes stay on the ground. Reach back through your heel. Move back and forth if you'd like. One more inhale. In on your exhalation, Lower your left knee, Move your hips side to side. Stay here in tabletop for a couple of breaths, Or if you'd rather, Move your hands about a handprint forward, Tuck your toes under and send your hips up and back. Coming into downward facing dog. And here just feel free to find stillness. Take time to. Find the shape that serves your body. And let yourself change your mind anytime you want to so you can come back down to your. . . Tabletop if you wish. Take a couple more breaths here. Maybe you start to pedal out your legs. If you're in tabletop, Move your hips side to side or find any movement that you'd like. One more breath, Inhale. And exhale. Shift your weight forward, Lower your knees down toward the ground, Find a knee plank. Deep breath in. Exhale, Lower yourself down toward the earth. Lie down until your body is flat. Make a pile with your hands, Rest your forehead down. Wiggle your hips side to side if you want to. Or bend your knees and move your legs side to side. Breathe. One more, Inhale. And on your exhalation, Release your legs behind you. Bring your hands underneath your shoulders. Squeeze your elbows back. Inhale, Lift your chest, Peel your chest off the earth as little or as much as you want to. And then on your exhalation, Take your hips back, Align your knees underneath your hips. Inhale, Start to take your right leg back. Stay here or this time hover your toes. And on your exhalation, Draw your right knee toward your chest. You could drag your toes on the earth or you could let them float. Inhale, Send your right leg back again. Reach back through the heel and forward through the crown of your head. And as you exhale, Lower your right toes down. Move your left foot a little to the left and then pivot your right heel toward the left. You could stay here. Or as you inhale, Take your right arm up. Straight up toward the sky. Perhaps you take a couple of circles with your wrist again. Ground down through your left hand, Reach up through the right. Inhale here. Exhale, Lower your right hand down again, Hover your right foot, Deep breath in. Exhale draw your right knee toward your chest and then from here start to bring your right foot between your hands if it needs a little bit of help That's great. Give it. Grab your blocks here and frame your right foot. And on your inhalation, Perhaps you lift your chest. Let your shoulders relax down and back and breathe. You could stay here, Or in your next inhalation, Bring both hands to your right thigh and lift yourself up a bit more, Or even bring both hands in front of your heart. Kind of pressing the palms to create more stability. Deep breath in. And on your exhalation, Take a gentle twist toward the right side. You could keep your palms together or you could release your left hand to the outside of your right thigh and your right hand to your hip. Take one more breath wherever you are. Inhale. On Excel. Come back through center, Reach both arms up, Deep breath in. And on your exhalation, Frame your right foot. Again, Move your prompts out of the way so that you have space. And then take your right leg back to meet your left. Move your hips side to side. Or if you'd rather, Shift forward as you breathe in. Breathe out, Lower down to your abdomen. Inhale, Lift your chest. Exhale, Take your hips back. Stay there in tabletop or maybe take it to downward facing dog. Deep breath in. And out. Notice your breath. Notice the stability of your body in whatever shape you're choosing. Breathe in. And breathe out. Lower back down toward your tabletop. Inhale, Take your left leg behind you. This time hover your toes, Draw your belly button in and up, Grip down through your hands as well. And on your exhalation, Take your left knee toward the chest. Inhale, Extend your left leg back again. Exhale, Lower your toes to the ground. Move your right foot to the right, Pivot your left heel to the right, Ground down through your right hand, And as you inhale, Take your left arm up. Stay there in stillness or move your wrist. One way and then the other. Breathe in. Breathe out, Lower your left hand down, Square your hips, Hover your left foot, Deep breath in. Exhale draw your left knee to your chest, Left foot between your hands. Keep your hands framing the foot on the earth or maybe you take them to your blocks or to your left thigh. Relax your shoulders and let yourself breathe for a while. Notice not only the sensations that arise in your body, But also what your mind has to say about all the things. You can stay here, Or as you inhale, Take both arms up. And as you exhale, Hands in front of your heart, Find a little more length, Breathe in. And as you breathe out, Sort of twist toward the left side as little or as much as you want to, Perhaps utilizing your right hand to take it on the outside of your left knee and your left hand to the hip. And that may help you find more length to breathe in. And find a deeper twist to breathe out. You could also keep your hands together in front of your heart. It's absolutely up to you. One more breath, Inhale. On Excel. Back through center, Reach both arms up, Deep breath in. Exhale, Lower your hands to frame your left foot. And I highly recommend blocks on this one. We're going to make it to the top of the mat. So plant your left foot firmly here. Tuck your right toes and lift your right knee. Breathe in. And then as you breathe out, You can take several steps forward or one big step forward until both feet meet parallel at the top of the mat. You can bring your hands to your thighs, To your blocks, To the ground. Inhale, Lengthen your spine halfway. And as you exhale, Soften your knees, Relax your head all the way down. You can shake your head yes and no. Notice how you feel. Breathe in. And breathe out. Press down through your feet evenly. Inhale, Rise. Take both arms out and up. Unite your palms overhead. And on your exhalation, Draw your hands in front of your heart and then all the way down to the sides of the body. Let your shoulders lift up. Inhale. Exhale, Roll them back and down. Do that two more times. Inhale, Roll your shoulders up. Exhale, Roll them back and down. One more breath in. And breathe out. Sweep your arms up, Inhale. Exhale, Bring your arms parallel to the floor as you send your hips back for a chair pose. Now you can keep your hands to your shoulders level. Notice how that feels. Or if you want to, You can start bringing them by your ears. But notice if that creates a lot of tension. Inhale. Exhale, Sweep your arms by your hip. Inhale, Sweep your arms forward. Exhale, Sweep them back. Inhale, Sweep your arms forward and up. Stretch your legs. Take a little bit of a back bend if you want to, Pressing your hips slightly forward. Exhale, Soften your knees, Draw your hands through the midline and start a fold over both legs. Relax your head all the way down. Inhale, Lengthen your spine halfway. Exhale, Fold again. Come all the way up. Inhale, Sweep your arms to the sides and overhead. Exhale, Palms in front of your heart and then your arms next to your body. Take a moment to lift your toes as you breathe in, Spread them wide. And as you breathe out, Slowly bring them back down so you feel yourself strong and firm. Notice if your knees are locked back, So if you can soften them a little bit and tuck your tailbone just straight down toward the earth. Inhale, Ritual thirums up. Exhale, Bend your knees. And again, Take your arms either by your ears or shoulders level. Chair pose. Inhale. Exhale, Sweep your arms by the side. Now inhale, Sweep both arms forward, Lift your left heel. And on your exhalation, Sweep your left arm back and maybe gaze back. Ground down through your left heel, Take it forward, Inhale. Exhale, Lift your right heel, Sweep your right arm back. Both heels on the ground. Extend your arms. Extend your legs. Breathe in. Breathe out, Soften your knees and start to fold forward. Take your hands to the blocks or to the earth. Inhale, Flabber. Exhale, Frame your right foot with both hands or with your block. Step your left foot all the way back. Take a moment here to find stability, Ground down through the front foot. And keep your left hand on your block as you bring your right hand to your right thigh. At any point here, Feel free to lower your left knee down, Yeah? Inhale, Lift your chest forward a bit and as you exhale, Take a gentle twist. Toward the right. And again, You could stay with the knee down or lifted, The hand down on the thigh or maybe up toward the ceiling. One more breath, Inhale. And on your exhalation, Lower your right hand down, Bend your back knee, And then propel forward to the top of the mat. Inhale, Flat back. Excel phone. Inhale, Rise, But keep your knees bent. Chair pose. Exhale, Lift your left heel, Sweep your left arm back. Inhale, Back to chair gaze forward. Exhale, Lift the right heel, Sweep your right arm back. Back to your chair, Inhale. Exhale fold forward hands down to the earth extend your legs a little or a lot Inhale, Flat back again. Exhale, This time step your right foot back. Take a moment to find stability in your lunge. Feel free to lower your back knee. Feel free to lift your chest. And then eventually you can choose to stay here or ground through your right hand. Inhale, Take your left hand to your left hip and twist toward the left. Maybe your left arm reaches up. One more breath. Inhale. Exhale, Lower your left hand back down. Shift your weight back a little. Then propel forward to the top of the mat with as many steps as you want. Inhale flat back. Excel Forward Form. Come all the way up. Stretch your legs. Stretch the side body. Reach your arms. Breathe in. Breathe out, Bring your hands together in front of your heart, Release them to the side body and take a moment to ground and reconnect, Noticing how you feel now, Breathe in. Breathe out. One more, Inhale. Exhale. Lift both arms up, Breathe in. Breathe out. Bend your knees. Chair pose. Stay here. Inhale. Exhale. Fold forward. Relax your hands. Inhale flat butt. Exhale, This time step both feedback. Coming to a plank pose. Notice here if your hips are really high, Perhaps you lower them down until you have kind of a diagonal line from the crown of your head through the shoulders and through the heels or the knees. Deep breath in. Exhale, Slowly lower yourself down toward the abdomen, Point your toes back. Inhale, Lift your chest, Cobra pose. Exhale take your hips back big toes connect knees wide Sit back toward your heels as much as you want and then find support for your forehead. Move your hips side to side. Massage your forehead from temple to temple. Breathe in. Breathe out. One more inhale And exhale. Lift your forehead off the floor. Stand your arms forward, Draw the knees toward one another and shift forward toward a tabletop. Or if you'd rather tuck your toes, Lift your knees, Downward facing dog. Deep breath in. Side out. Let me hear you this time. Inhale. Exhale. That's it. One more deep breath in. Let it go. Inhale, Ripple your spine forward one vertebra at a time. So you come up to your tippy toes and you slowly roll forward until you find your plank. At whatever point you want to drop the knees, Drop the knees or keep them lifted. Inhale. Now exhale, Keeping the knees down or not, Crouch back. So if your knees are off the floor, The shins are really closed. And then eventually maybe you extend back into downward dog. Again, Inhale come up to your tippy toes. Roll your spine, Maybe one vertebra at a time, Or as slow as feels sustainable for you. Find your plank or your knee plank, And then as you exhale, Crouch back. You can stay with the knees on the ground. You can find your downward dog. One more ripple like that. Inhale. Exhale, Take a bath. Find your downward dog, Breathe in. And breathe out. Inhale, Look forward, Soften your knee. Exhale, Step or float if you wanted to to the top of the mat. Feet parallel to one another. Inhale to lift your chest. And Excel to fold. Catch opposite elbows here. Let yourself sway side to side. Breathe in. And breathe out. Let go of your elbows. Press up, Rise all the way up. Deep breath in. And on your exhalation, Release your arms again. Give yourself a moment to. . . Find mountain pose, Notice how it feels. Connect with the cadence of your breath again. And maybe with your intention, Observe how you are utilizing that energetic intention to serve your practice. Deep breath in. And out. Now bring your hands to your hip. And shift your weight toward your right foot. Lift your left heel. You can stay here. Or maybe lift your toes and plant them on your block or let them float in front of you. Take a moment to ground down into your right heel so your spine lengthen. And your hips stay as even as possible. Breathe in. Breathe out, Soften your standing leg, Step your left foot back. Feel free to lower your left knee or keep it up. Inhale, Take both arms up. Exhale, Palms in front of your heart. Take a twist to the right. Squeeze your thighs toward one another. Maybe open your left arm forward and your right arm back. One more breath. Come back through center. Inhale, Extend your arms. Now extend your front leg a little bit and take a half step forward with your left foot. So now both heels are on the ground. Now, If your back knee is down, You will simply shift your hips back and extend your right leg a little. You could use your blocks for support. If your back knee is up, Hands to your hips as you breathe in. And as you breathe out, Hinge at the hips. Let your hands rest on your right leg or perhaps on your blocks as you fold. Not too much, Not too little, Whatever you want. Into your pyramid. One more breath, Inhale. And Excel. Bring your hands to your hips. Bring yourself all the way back up. Inhale. Exhale take your left foot next to your right. Shake it out! And breathe out. Keep your hands on your hips. Now shift your weight toward your left foot. Pick up your right heel, Ground and stay or lift your foot in front. Give yourself a moment to observe what balance is like for you today. Keeping in mind that the floor is not lava, So if your toes touch the floor, That's absolutely okay. Breathe in. And as you breathe out, Soften your standing leg as you stand all the way back with your right foot. A moment to find stability here feel free to lower the back knee if you want even more stability Inhale, Take both arms up. And as you exhale, Sort of bring your palms in front of your heart and then twist toward the left. You can stay or take your right arm forward and your left arm back. Breathe wherever you are. Whether the back knee is lifted or lowered, One more breath, Inhale. Excel. Take both arms up, Deep breath in. Exhale take your hands to your block and again so if your knee is down move your left heel slightly forward to extend your left leg If your right knee is up, Then take half step forward with your right foot and then take both heels back to extend your legs for a pyramid. Take a deep breath into length. And if you want to, On your exhalation, Let yourself fold a little bit over your left leg. But see if you can prioritize sticking your chest down towards the foot instead of the head down toward the knee. One more breath, Inhale. And exhale. Inhale, Lift your chest, Bring your hand to your hip. If you have your back knee on the earth, Come out of the pose and eventually find a seat. If you are in your pyramid, Step forward. Relax your shoulders and then start to bend your knees as you lift your heels. And eventually, Bring your bum toward the ground. Can give yourself a little hug here and move side to side. One more, Breathe in. And breathe out. On your inhalation lift your chest back up. Now extend your left leg. And you can either cross your right knee or bend your right knee and draw it open and then you could use a block here to support the knee. You could also bring the knees stacked on top of each other and if your foot is floating, You can use a block there. And then just give yourself a moment to find length through your spine as you breathe in. And let yourself go a little bit forward as you breathe out, Not very far. Two more breaths. In your next inhalation, If you went forward, Bring yourself up. Uncross your right leg. Maybe give your right knee a little hug and move it side to side for a moment. And then extend your right leg. Cross your left knee on top of the right. Making sure that the outer edge of the foot is either on the ground or your block or floating. Frame your right leg, Whether with your hands or your blocks, Breathe in. And as you breathe out, You can let yourself go forward if that brings sensation to you that you're interested in exploring. Notice anywhere where you're holding a little bit of extra tension and see if you can soften into it. One more breath here. No. Slowly as you went into the shape, Come out. And cross your legs. Give yourself a little hug. And then fine and comfortable. Seated position. Just to finalize the practice, If you want to sit on your. . . Blanket to elevate your hips. Do so now. And then just take a moment to find stillness. Maybe rest your hands on your lap or your knee. Perhaps it blows your eyes. And just give yourself a moment to integrate this practice to feel the energy flowing perhaps differently within you. It's because you took the time to tend to it. Deep breath in. Side out. Once you feel ready, You can open your eyes if you close them. And move on with your day. I hope that it's a good one. I'll see you again in the next session.