Welcome guys we are going to do a full body morning flow so this is a flow that you can do in the morning this is a flow that you can do during the day if you need a little boost of energy if you need a quick pick me up If you have blocks handy,
Go ahead and grab them.
If not,
Don't stress.
You do not need them.
So let's begin in Extended Child's Pose.
Bring the knees as wide as your yoga mat,
Big toes to touch.
Send the hips back.
Crawl your fingertips forward and allow the forehead to come down towards the mat.
Go ahead and just take some deep breaths in through the nose.
And as you exhale,
Let it all go.
Breathe it out.
Amazing.
Take one more breath here.
Maybe thinking of one word that you want to start your day with.
Maybe you want to embody it throughout the day.
If nothing comes to mind,
Do not stress.
Let's just have some fun.
On your next inhale,
You're going to go ahead and pull yourself up.
Coming into your tabletop pose.
So I'm just going to make sure my blocks are nice and handy at the top.
Wrists underneath shoulders,
Knees underneath your hips.
Inhale,
Drop the belly,
Shine your heart forward.
As you exhale,
Arch through the back,
Tuck your chin in.
Inhale dropping the belly,
Shine your heart forward.
And exhale,
Arch the back.
So a couple more rounds here in your cat cow.
Move with your breath.
Awesome.
Take one more round wherever you are.
Awesome!
From here,
Come back to your neutral tabletop pose.
Walk your hands in front of you,
Curl your toes underneath,
And lift the hips up and back,
Downward facing dog.
Take a moment here to pedal out the feet.
Drawing one knee in towards center and then the other.
Walking your dog.
Might feel a little stiff.
Just finding any form of movement here that feels good to you.
And then come to a neutral downward facing dog.
Bend through the knees,
Gaze forward and as you exhale,
Walk your feet up towards the top of your mat.
Feet are hip bone distance apart and find a nice forward fold here.
Maybe clasping your elbows and rocking gently from side.
To side.
Then come through to center,
Release the elbows,
And inhale,
Begin to roll all the way up.
Exhale at the top of your yoga mat.
Take a deep breath in.
And a long breath out.
As you inhale,
Reach the arms up.
Interlace the finger.
As you exhale,
Bump the hips to the left,
Take your fingertips to the right.
Inhale coming all the way through the center.
And exhale over to the right,
Fingertips to the left.
Inhale,
Back to center.
Exhale,
Find a forward fold.
Inhale,
Halfway lift,
Nice long spine.
And as you exhale,
Fold.
Plant the hands,
Step one foot back and then the other,
Coming into your plank pose.
And then releasing all the way down to the belly.
Untuck the toes.
Inhale,
Roll the shoulders back.
Lift up for Cobra.
And as you exhale,
Release.
Curl your toes underneath.
Press up to half plank or plank.
And then hips up and back,
Downward facing dog.
Find five full breaths here.
Just taking some time to move your feet,
Move the knees.
Awesome.
Bend through the knees,
Gaze forward,
And then walk your feet up towards the top of your mat.
Find your forward fold here,
One breath.
And then inhale all the way up.
Exhale at the top.
Inhale,
Reach those arms up and overhead,
Interlace your fingertips.
Exhale over to the right.
Inhale to center.
Exhale to the left.
Inhale through the center,
Exhale forward fold.
Inhale,
Halfway lift.
Exhale,
Fall.
Step the feet back,
Coming into your plank.
And then begin to lower all the way down.
Inhale for Cobra or Upward Facing Dog.
Exhale,
Downward facing dog.
Awesome.
And then from here Plants that left heel down as you inhale,
Send the right leg behind you.
Exhale to draw it into center and place the foot at the top of your mat.
Go ahead and drop that back knee down.
So you can keep your fingertips on the mat or if you have your blocks handy.
You can place your hands underneath the blocks.
I have short arms.
So I like to use the blocks here.
You should feel this nice juicy stretch in the left hip flexor.
Take one more breath here.
Then curl your toes underneath.
Lift up that back knee.
Take a breath here.
And as you exhale,
Straighten through that front leg.
Begin to fold over your straight leg.
You might need to adjust your hands or the blocks.
Coming into a pyramid variation.
Beauties.
On your next inhale,
Bend back into that front knee.
Please sit.
Back me on the mat.
Plant the hands down and step back to downward facing dog.
Awesome,
Second side.
Inhale,
Left leg goes up.
And as you exhale,
Draw it into center and place your foot at the top of the mat.
Drop that back knee down.
Cords everywhere.
Go ahead and find a nice low lunge.
You might notice that one side seems just a little bit tighter than the other.
Plant the hands onto your mat.
Or your blocks,
Curl your back toes underneath,
Pick up the back knee.
And then exhale into your pyramid pose.
Breathe it out.
Nice full breaths here.
Make sure you're pressing into the big toe mound.
The baby toe mound in the middle of your heel so you're not rolling to one side.
On your next inhale,
Come back into your nice,
Lunge,
Drop that back knee,
Move the blocks away if you have them.
And then go ahead and step back to your downward facing dog.
Take five full breaths here.
And then go ahead and allow those knees to come down to your mat.
Swing your legs to one side.
And come to have a seat.
So I'm going to come to face you.
And just to close off,
Go ahead and take your inhale,
Sweep the arms up and overhead.
As you exhale,
Take your left hand to your right knee,
Right hand behind you,
Find a twist.
Inhale to twist.
And exhale to relax into the pose.
Keep breathing.
Take a deep breath in.
And as you exhale,
Come back through the center.
Inhale,
Reach the arms up.
Exhale,
Twist.
To your left.
Inhale just to twist a little more.
And exhale,
Release,
Relax into the pose.
Go ahead and take a deep breath in.
And exhale to come all the way back through the center.
Bring your hands to your heart.
Take a moment to close down the eyes.
Take a moment to find gratitude and appreciation for committing to yourself today.
For taking these few moments and doing something so vital for your well-being.
Awesome.
Take a deep breath,
Inhale here.
And as you exhale,
Bow forward and we say Namaste.
Thank you so much,
Yogis,
For joining me for this quick morning full body flow.
