Morning Energizing Full-Body Yoga

Begin your day with an energizing full-body yoga flow that combines strength, mobility, and mindful breathing. Move through dynamic sequences with attention to posture, body control, and a steady connection to your breath. This longer practice offers a strong start for those who enjoy an active session on the mat. Move at your own pace, take breaks when needed, and finish with time to settle.

Transcript

Hi, My name is Shalaka. This flow is meant to be an energizing morning flow, Will move your spine in all directions, Activate your core, Work on full body strength. Hopefully it'll leave you with sustained energy throughout the day. Of course, You can practice this in the evening if that's what your routine looks like, But remember to allow for some cool down period before you sleep. Let's begin on the mat. Come into a seated posture. That's comfortable to you. Find some length in your spine. Take a deep breath in. Open mouth exhale. Deep breath in. Open mouth, Exhale. Seal your lips. Begin to lengthen your inhale, Lengthen your exhale. You might notice the sound of your breath at the back of your throat. Your Ujjayi breath. Victorious breath. As you center around your breath, Find that energy in your inhale. Find the softness in your face as you exhale. One more breath in. One more breath out. Gently return to your easy everyday breath. Slowly open your eyes. You can take a couple of moments to adjust to your surroundings. And reach your right arm up. Grab your left ear, Tilt your head to the right. Breathe into your left side ribs. And switch sides. Left arm up. Find that. Stretch in your right shoulder, Your neck. Release your arms. Plant your hands onto your mat. Bring your hips over your knees. Come into tabletop. Spread your fingers as wide as you can. Grip your mat with your fingertips feel that energy in your fingers hug your forearms in Deep breath in, Drop your belly, Lift your chest up. Exhale round your spine draw your belly in inhale drop your belly lift your chest up Exhale to round your spine. Pause. Deep breath in, Find your cow pose. Exhale, Round head. Cat bows. Deep breath in, This time we hold your cow pose. Drag your hands back towards your knees. Feel that energy in your upper back. Squeeze your shoulder blades together. Exit round. And release. Bring your spine to neutral. Inhale here. Exhale extend your right leg back off the mat. Use your right glutes to hold that leg up. You can keep gazing down at the mat. If you shifted off center, Try to come back. Lengthen your inhale. Hollow your belly out with your exhale. Feel your core engaged, Trying to stabilize you. Keep your arms engaged. Hug them in. Use your glutes, Lift your leg up higher. And release down to switch. Deep breath in. Exhale, Switch legs. Find that length, Keep the crown of your head away from your heel. Center around your core. Breathe. Release down, Send your hips back to your heels, Take a child's pose. Press your hands into the mat. Release your forehead down Breathe into your lower back. Walk your hands over to your right side. Feel that stretch in your left leg. Then over to the other side. Draw your right hip back slightly so you can deepen the stretch. And come back to center, Back to your tabletop. Find that neutral spine. Deep breath in. Exhale right leg extends left arm extends. Maintain your length. Engage your core, Press your mat away actively. And then bring your elbow to your knee. In hell to extend. Exhale, Elbow to knee. Inhale, Extend exhale, Elbow to knee, Hold it here, Press your mat away, Inhale, Extend Exhale, Release. Deep breath in. Exhale left leg extends, Right arm extends Lengthen through your spine. Engage your core. Inhale here. Exhale round your spine, Elbow to knee. Brain hell extend. Exelroyden! In Helix 10. Exhale, Draw it in, Hold, Feel your core engage, Press your mat away. Inhale, Extend. Excel release, Nice job. Send your hips back to your heels. Take your child's pose. Create that length in your lower back. Breathe into your lower back. Deep breath in. Exhale, Tuck your toes, Press your hips up and back, Find your downward facing dog. Actively press your mat away with your hands. Spread your fingers wide. Soften your elbows slightly. Gaze at your feet. Deepen your breath. Walk your feet all the way to the front of your mat and come into forward fold. Can gently sway from side to side. Inhale halfway up. Back is flat. Exhale fold and release inhale rise to stand arms reach up join your palms together Exhale, Bring your hands to heart. Inhale, Arms reach up. Exhale fold forward let your head hang heavy halfway up Excellent release. Aid help. Press your feet into the mat. Rise to stand. Exhale, Hands to heart. Deep breath in, Rise, Grab your left wrist, Lean to the right. Actively press into your left foot, Lengthen through your left arm. Inhale to center. Exhale and switch sides. You might notice one side felt tighter than the other. Come back to center. Fold forward, Release your head, Let your neck relax, Lift up halfway, Lengthen your spine. Exhale fold forward and release inhale halfway up find that length exhale step your right foot back lower your right knee down Inhale, Rise. Hold your low lunge. Press into your front foot. Imagine you're dragging your front heel back. Feel that stretch. In the front of your right hip. Keep your neck neutral, Gaze is steady. Keep your fingers active. One more breath. Exhale, Straighten your front leg. Half splits. Ardhanumanasin. Breathe into your hamstring. Inhale shift forward, Arms reach up. Exhale shift back, Straighten your front leg Inhale, Shift forward, Arms reach up, Create length. Exhale back Straighten your front leg deep in your splits. Hold for a breath. And shift forward. Plant your right hand down, Left arm reaches up. Create some length, Reach your fingertips up. Take a deep breath in. With your exhale, Extend your left leg back. Come into supported side plank. Press into your hand, Press into your foot. Hollow your belly out with your exhale. Find that energy from your core. And release your hands down. Come into a plank. Knees off the mat or on the mat, Your choice. Press your mat away, Draw your belly in, Breathe, Your gaze is nice and closed. Study is gazing at your mat. Neck is long, Elbows are soft. Squeeze your glutes together. One more breath. Exhale, Take your shoulders past your wrists, Lower down to Chaturanga. Inhale, Lift your chest up. Come into cobra, Draw your shoulders away from your ears. Exhale, Release down. And hang up. Exhale, Release. Inhale up, Press your hands into the mat. Exhale, Release down. One more inhale, Come into your cobra. Hug your elbows in. Exhale, Tuck your toes, Find your downward facing dog. Settle your breath. Inhale, Right foot up. Hold it up higher. Press your mind away. Bring your right knee to your chest with your exhale, Step it forward. Lower your back knee down. And help to rise. Take a moment to steady your low lunge, Press into your front foot, Drag your front heel back. One more breath in, Reach up taller. Exhale, Straighten your front leg, Find your half splits. Inhale shift forward reach up create length Exhale, Draw your hip back, Straighten. Inhale forward, Reach up, Breathe. Exhale, Draw your belly in. Hold for a breath. Next inhale, Shift forward. Plant your left hand, Right arm reaches up, Open through your chest. Take a deep breath in. Excel supported side blank. Press into your hand, Press into your foot. Feel your obliques engage. Maybe you gaze up. Keep your fingers as wide as you can so you feel support from your fingers as well as your arms not dumping your weight into your wrist. And release to your plank. You can have your knees down or up, Your choice. Let's find a strong black. Keep that. Straight line between your hips, Knees, Shoulders. Your neck is long. Soft bend at your elbows. Deep breath in, Exhale, Shoulders past your wrists, Halfway down, Bend your elbows. Inhale, Find your up dog. Press your mind away. Exhale to your down dog. Breathe. Walk your feet towards your hands. Find your forward fold. And I'll halfway up. Exhale fold forward and release Inhale lengthen halfway up Exhale, Step your left foot back. High Runners Lunch. Press into your front foot. Draw your belly in, Breathe. And keep your spine nice and long. Press into your back toes, Spread your toes wide. Inhale, Rise up, Crescent lunge. Deep breath in. Deep breath out. With your exhale, Lower your knee down to the mat, Cactus your arms. Inhale up. Exhale down. Inhale up. Exhale down. Inhale, Reach up. Exhale, Left hand to the mat, Right arm reaches up. Take a deep breath in with your exhale find your side plank You can modify it if you need to. Use your fingers, Your palms. Soft elbow. Draw your right hip back slightly, Feel your core engage. And release to the mat. Take your applying Deep breath in. Exhale, Chaturanga, Lower down to your belly. Inhale, Lift your chest up. Exhale all the way down. Inhale, Lift your chest up, Arms reach back. Take a deep breath in. Exhale, Lift your feet off the mat. Feel your entire back body engage, Your hamstrings, Your glutes holding your legs up. Your upper back holding your arms up, Your fingers are active. Your toes are pointing, Your neck is nice and long. Release down the head Plant your hands. Step back to down dog. And her left foot reaches up. Bring your knee to chest. Hold for us. Just a moment. Step through Iron Runner's lunge. Take a moment to study your runner's lunge. You can find some length in your spine, Draw your belly in, Keep that back leg active. Press into your front foot. Inhale to rise. Once you feel stable. Exhale, Knee comes down, Cactus your arms. And hello. Exhale down. Inhale up. Exhale down. Inhale, Reach up. Exhale right hand to the mat, Left arm up Create some length between your shoulders. Inhale. Exhale pick up your foot find your side plank You can modify if you need to. Make sure you're breathing. Keep your core engaged. And plant both hands. Come into your plank. Squeeze your glutes together. Hollow your belly out. Exhale downward facing dog. Adho Mukha Svanasana. Inhale, Right leg up. Bend your knee, Stack your hips, Bring your right hip over your left. Feel that stretch through your right hip. Keep your. . . Arms active, Try to stay centered. Then bring your right knee to chest, Bring your shoulders over wrists. Hold. Keep your core engaged. Inhale, Right leg reaches up, Bend your knees, Stack your hips. Round your spine. Inhale reach up bend your knee Exhale, Knee to chest, Round your spine, Press your mat away, Draw your thigh in towards your chest. Step it through Spin your back here down. Warrior 2. Gaze past your right fingertips. Bend into your front knee, Keep your front foot active. Press your mat away with your back foot. And reverse your warrior. Create some length in your right hip. Exhale, Extended side angle. And he'll reverse your warrior. Exhale, Turn towards the front of your mat. Plant your hands. Step back to plank. Take a deep breath in. Exhale, Downward facing dog. Inhale, Left foot up, Bend your knees, Stack your hips, Open your left hip. Keep your arms active. Keep your breath steady. Bring your knee to chest, Shoulders over wrists. Hug your thigh in. Inhale up, Bend your knee. Exhale, Need to just press your mat. Inhale, Reach up, Open. Exhale, Draw it forward. Find that strength. Around your spine. Step it through. Find a steady lunge. Spin your back heel down, Find your warrior two. Bend into your front knee, Gaze past your left fingertips. Make sure both legs feel active. Engage your glutes. Notice the difference, The stability. Inhale, Reverse. Feel that side stretch. Exhale, Find your extended side angle. Inhale, Reverse. Exhale, Windmill your arms, Plant your hands. Find your downward facing dog. Deep breath in. Deep breath out. Inhale, Shift forward to plank. Exhale back, Down dog. In helpline. Excel down dog. Inhale to plank, Bend your elbow, Chaturanga. Exhale back, Downward facing dog. Inhale forward, Bend your elbow. Exhale, Back, Downward dog. One more inhale. Lower down to your mat. Deep breath in, Lift your chest up. And plant your forearms onto the mat. Interlace your fingers together feel that connection forearms to the back. Tuck your toes. Press up the forearm plank. Feel your breath. Use your breath to hollow your belly out. Slowly walk your feet. To find dolphin pose. Keep pressing your mat away with your forearms. Trying to bring your shoulders behind your elbows. Allowing for. . . Some shoulder mobility. Lengthen your breath. Use your breath. To feel that energy through your core. Slowly lower your knees down. Nice job. Sit back, Find your child's pose. Walk your hands towards you. And come up to a high kneeling position. Can gaze right in front of you. Bring your hands to your lower back. Open through your chest. Keep your inner thighs active, So you're squeezing them in towards the midline. Squeeze your glutes together. Tuck your tailbone in slightly. It helps you feel that support for your lower back. Open your chest, Lean back. Deep breath in. Deep breath out. One more breath in. Lower your hips down. Come into neutral spine. Steady gaze. And come back up into your high kneeling. Hands to your lower back, Inner thighs engage, Glutes squeeze. Open your chest. Reach your left hand to your left heel, Right arm reaches up and back. Take a deep breath in. With your exhale, Switch sides. Deep breath in. Exhale to switch sides. Inhale, Reach your right arm up, Gaze back at your heel. Exhale, Switch to the right. Inhale, Left arm reaches up. Feel that open chest. And switch sides Sonya on! One more on each side. Come back all the way to center. Support your lower back with your hands. Deep breath in. Slowly lower your hips down to your heels. Find that neutral spine. Notice your breath rising, The energy rising with your breath. Walk your hands forward. Align your hips over your knees. And come into puppy pose. You can bring your chest to your chin towards the mat. If you need a deeper stretch, You can tend your fingers. Plank both hands. Tuck your toes, Find your down dog. Inhale, Right foot up. Bend your knees, Stack your hips. Bring your right ankle over your left eye. Slowly walk your hands back. Towards your foot. Take a moment to stabilize your left foot, Press all your toes, Spread your toes, Your heel. Deep breath in and out. Rise up. Lengthen your spine. Broadening your shoulders. Actively press your right knee down, Feel that outer hip stretch. Maybe lower into that seat. Steady gaze, Steady breath. Release all the way down. Nice job. Walk your hands forward. Come into your downward facing dog. Inhale, Right foot up. Bring your right knee to your left elbow. Extend your leg. Spin your back heel down. Find your fallen triangle. Keep your arm active. Soften your right elbow. Engage your core. And release your hand down, Right foot up, Inhale, Need to just exhale. Step it through Spin your back heel down, Warrior two. Inhale Reverse. Exhale, Extend at side angle. Inhale, Reverse, Reach up. Exhale, Plant your hands. Take it through your vinyasa. Find your plank, Inhale. Exhale, Chaturanga. Inhale, Up dog, Broaden your shoulders. Exhale, Down dog. Inhale, Left foot up. Open and stack. Breathe. And then stack your left ankle on your right thigh. Walk your hands back. Steady your right foot, Engage your glutes. Inhale all the way up, Hands to heart, Gaze is steady. Soften your face. Press your left knee down, Your left thigh down. Let's take a moment to notice your focus, Your balance. Your energy. Release down, Exhale, Walk it forward. Find your down dog. Inhale, Left foot up. Left knee to right elbow. Fallen triangle. Keep your left arm active, Spread your fingers, Keep your right foot active. A deep breath in. . . Deep breath out. Release your hands down, Left foot up. Need to just exhale. Step through, Find your warrior 2. Extend through your arms. Inhale Reverse. Exhale extend with side angle. Inhale, Reverse again. Exhale, Plant your hands, Take it through the vinyasa. Step back to plank. Exhale, Chaturanga. Inhale Up Dog. Exhale, Down dog. Steady breath in. Steady breath out. Walk your feet to the front of your mat, Find your forward fold. Allow your head to hang heavy. You can bend your knees. Gently sway from side to side. Press your feet into the mat and held to rise. Exhale, Hands to heart. A breath or two, Let that energy settle. Shift your weight into your right foot, Hug your left knee in. Press into your right foot, Spread your toes wide. Open your knee to the left. Grab your foot, Find your tree pose. Maintain the length in your spine, Squeeze your glutes together. Your gaze is steady. Here, Practice steady. Bring your left knee back to center. Then grab your left foot behind you. Reach your right arm up, Maintain your balance. Soft bend in your front knee. Deep breath in, Find some length. Exhale, Kick your foot into your hand, Lean forward. Steady breath in. Steady breath out. All the way back to center. Release your foot down. Shake off your feet. That's a lot for one foot. We'll switch sides. Shift your weight to your left side. Spread your toes, Hug your right knee in. Open your knee to the right. Grab your foot. Find your Vrikshasan, Tree Pose, Broaden your shoulders. Keep pressing into the big toe. If it starts to lift up, You start feeling wobbly. Keep your glutes engaged. Your core is engaged, Your gaze is steady. Your breath is fluid. Bring your right knee in. And grab your foot behind you, Lengthen through your left arm. Deep breath in. With your exhale, Kick your foot into your hand. Maybe lean forward. Notice where you feel the stretch. Notice where your strength is coming from. Return to center. And release. Shake off your feet. Come into a tall standing pose. Take a deep breath in, Arms reach up. Exhale, Sit back in your chair pose. Squeeze your glutes together, Press your feet into the mat, Keep lowering down, Bring your heels off the mat. And bring your hands to heart. Let's take a moment to balance on your toes. Feel that energy, Feel that strength in your ankles, That mobility in your ankles. Land your heels down. And sit back on your mat. Hug your knees in, Lift your chest up. Exhale lift your feet off the mat reach your arms forward Navasana. Boat poles. Deep breath in, Extend your legs, Lean back. Exhale, Come back up. Inhale, Extend. Exhale come back up. Pain, Hell extend. Excel, Find your boat. Hold. For two breaths. And plant your feet, Lay down on your mat. Press into your feet. Feel that connection with the mat. Lift your hips up, Inhale. Keep your head pressed back into the mat, Squeeze your glutes together. Maybe you come onto your shoulders, Interlace your fingers underneath. Draw your belly in. Full breath in. Full breath out. Slowly lower your hips down. Hug your knees into your chest. You can make some circles with your knees. Bring your knees over to your left side. Extend your right arm to the right. Let your shoulders settle. Come back to center, Switch sides. Mistake this time. To release any tension from your body. As you begin to prepare. For what lies ahead. At the center. Grab your feet, Find your happy baby, Ananda Balasana. You can rock from side to side or extend your Legs one at a time or both. Any movement that feels natural to you. Inviting to you. And release your feet to the mat, Extend your legs. Extend your arms, Bring them by your side, Palms face up. Bring your awareness to your breath. Stay in the present moment. Take a moment to think about your posture. Press your head back into the mat, Your shoulders back into the mat, Your hips. Once you feel supported. Completely release. Let your belly rise and fall with your breath. As usual, You can stay here for as long as you like. Thank you for joining me.