Full Body Morning Yoga Flow

This 35 minute Yoga class activates your energy, mobilizes the spine, opens the hips, and smooths morning stiffness so you can move into your day feeling grounded, and mobilized. Great for beginners or anyone looking for a 35-minute full-body yoga flow that’s effective and energizing!

Transcript

Hey, Welcome back. We're going through a full body morning yoga flow together. You're going to need either a block or a small pillow. If you don't have either of these, You can always roll up a towel, A sweater, Or whatever you have at home that's comfortable. We'll pop those towards the side and we'll get started on our backs today. Knees facing the ceiling, Feet flat on the floor. Option to walk the feet as wide as the mat and allow the knees to come to touch. The knees are touching. This will alleviate some of the tension in the hip flexors if you are feeling that this morning. You can place the palms flat on the ground allowing the shoulder blades to rest easy. You might need to take a few wiggles left to right. In order to find that grounded spine. We'll tuck the chin slightly to lengthen through the back of the neck, Finding the center of your skull. You might rock the head from side to side in order to find that midline. And we'll quiet down that rock coming into center, Closing down the eyes if we haven't already. Allowing yourself to attune towards your breath. Without changing much, Just noticing where the breath is in your body. It could be in the chest, It could be in the ribcage, Or maybe it's already at the low belly. Wherever it is, Just witness. You might start to increase the volume of your breath, Elongating the inhale. And elongating the exhale. Starting to relax the jaw, Allowing the tongue to feel heavy in the mouth. Letting go of any tension behind the eyes. We'll be here for a few moments, Just breathing nice and deep, Centering the self. You might start to do a small body scan, Starting from the crown of your head, Working your way all the way down towards the toes, Noticing how we're feeling this morning. Taking your time, Allowing each breath to guide the mind down the body. We'll take three more breaths here. Trying for stillness, Allowing the body to settle. Now you can either keep your eyes closed here, Gently blink them open, Having a soft gaze. We'll start to direct the knees towards the chest, Giving them a nice tight hug in. You might take one leg in each hand and rock from side to side. Maybe start to move the legs independent of one another. You can also clasp the hands towards the elbows, Across the forearms, Getting a nice tighter pull. Noticing how the low back is feeling today, Maybe the hip flexors. We'll take one more breath here, Freestyle movement. And we'll come into center. We'll release the left foot down towards the ground, Pulling the right knee in towards the chest. Option to extend the left leg all the way towards the front of your mat, Grounding through the heel, Pulling the toes towards the kneecap. Now open up the knee on the right side towards your armpit, Giving yourself a nice tight pull in. Opening up through the left side, Notice if we're starting to roll over, Can we ground through the left, Really keep the back of the pelvis even. And from here, Grabbing with the left hand, Pulling the right knee over top, Finding a nice gentle twist. Option to stack the knees if we're feeling that this is too intense already. Allowing the breath to settle into the shape, Noticing any small movements, Any openings. We'll start to pull the knee back in towards the chest, Coming back to center. Left knee comes in to meet the right. Extending the right leg down towards the ground or the whole leg reaching towards the front of the mat. Left knee opens up towards the armpit, Giving yourself a nice tight pull, Trying to keep the shoulders grounded here. Extend through the right side, Pulling the left knee in, Two breaths. We'll take the knee with the right hand, Pulling it over towards the right side, Opening up through the left arm, Maybe the nose turns towards the hand, Finding that twist. Again, You have the option of stacking the knees if we're finding that intensity is too much right now. We'll take one more deep breath in. Long breath out. We'll start to roll onto the back. Coming back into center, Grabbing the knees in towards the chest, And we'll extend the legs up towards the ceiling, Coming into a gentle, Happy baby. So if we're feeling a little bit tight or sore this morning, You might want to grab for the ankles or the shins as you gently guide the knees down. You can also reach for the outsides of the feet. Then gently rock from side to side as we find that gentle opening through the hip. We'll take one more breath here. We'll release the feet, Grab the knees in towards the chest, But this time we're going to grab the backs of the legs and we're going to rock and roll up and down the spine a few times. Now trying to take your time here massaging the muscles along the spine. And once you've come to a seated position, Sitting up nice and tall with the spine, Tucking the chin, Lengthening the back of the neck, Shoulders rest easy. Take a moment here, Breathe in. Slow breath out. Now rolling over top of the shins, We're going to come into a tabletop position, Centering yourself onto the mat. Maybe rocking the hips from side to side. We'll take just two breaths here to find that tabletop. Then when you're ready, We'll drop the belly, Lift the heart, Lift the chest, Finding your cow position. As you exhale, Press the tops of the feet down, Look towards the belly button, Round the spine. Two more times. Inhale. Sweep the heart up. Look up. And exhale round. Nice gentle movement of the spine here, Waking up the entire back body. Maybe feeling into the front body as well. Pulling the chest through the shoulders. And rounding. And we'll come towards the neutral spine, Tucking the toes. We're going to lift the knees about two inches off of the mat. So engage the core, Pull the belly button in towards the spine, Lifting the knees off of the ground, Shifting the weight so that our shoulders are right over top of the hand. Spreading fingertips wide, Maybe clawing in towards the mat. Start to press the heart back towards the thighs, Keeping the knees off the ground. Look between the ankles. Then shift forward, Hovering tabletop. And next exhale, Pressing the heart back towards the thighs. Look between the ankles. And shifting back forward, Starting to feel the fire starting in the legs, Maybe even in the shoulder. And last one, We press it back. Now this one's different. Start to straighten through the backs of the legs, Finding your downward facing dog. You can take a few pedals left to right, Bending the knees, Opening up through the back to the leg. Making sure that we've got those hands nice and far so that if we shift into our plank position, We don't need to move the hands or the feet. Now we're going to have a nice wide downward facing dog. And when you're ready, Look between the thumbs, Rise up onto the toes. We'll tiptoe towards a forward fold. Finding your rag doll, You might grab opposite elbows here, Rocking from side to side, Allowing the head to drop heavy, Maybe having a slight bend towards your knees as you shift left to right. You can also release the hands onto the ground. If we do have the hands reaching towards the ground, Notice if the palms are placed. Or if we can place the backs of the hands down. We'll release the arms if they're clasped. Inhale to find a flat back. Keep the knees bent here and shift your weight forward, Slightly hovering the heels. Pull the belly button and engage your core. Exhale to release. Two more times, Inhale, Pull the chest forward, Shifting onto the toes. And exhale, Release. Last one. Inhale. And exhale. Root to rise, Start to stand up from the heels. Inhale, Reach the arms up overhead. Watch the hands as they come down through center. Pulling the thumbs towards the chest, Opening up the heart. Elbows lift nice and firm. We'll bring the big toes together to touch at the top of the mat. Opening up your chest, Pulling the core in. So noticing if we're shifting forward, We want to try to have a nice tight center. Long back. No back bends yet. Inhale, Reach the arms up, Bending towards the right side, Looking underneath the left elbow. Now you have an option of grabbing for the left wrist as we search for the roof or the ceiling, Maybe you're outside, Looking underneath the left. And we'll come back up through centre, Coming towards the right. Looking underneath the right. Maybe grabbing for that right wrist with the left hand. You search for the ceiling. Inhale through centre and as you exhale, Bend the knees, Reach up and over towards forward fold. Inhale, Flat back. Exhale, Plant the hands, Step back to your high plank pose. Engage the core, Shift your weight onto your tiptoes, Pull the belly button in, Slowly lower towards the ground for 10. Nine, Elbows in, Eight. Seven. Six Bye. Four. Three. See you. And one, Release. Inhale, Baby cobra. Start to pull the chest through, Elbows come down towards the waist, Maybe hovering the palm. And exhale, Release two more times. Inhale, Pull the chest up, Press the tops of your feet down. And accent. Last one. And really. Now from here, Tuck the toes, Lift the knees off of the mat, Pull the core in, Look directly down, Press up, High plank. Inhale. Exhale, Downward facing dog. Now shift the weight towards the left foot. Right leg lifts, Three-legged dog. Knee drives in between the hands. Placing the foot down, Inhale, High lunge. Reaching the arms up overhead, Settle the shoulders down. Inhale, Maybe looking between the hands, Having a small back bend here, Finding crescent. Then a little bit deeper in towards that front leg. Inhale, Reach up. So you exhale, Hands come to frame the front leg. Lower the back knee down, Half split. Untuck the toe, Rest back. Toes pull up towards the kneecap. You might need to shift the right leg forward a little bit more. Fingertips on the mat or palms. You might wag the tail from side to side or windshield wiper the foot. My cat has decided to sing for us this morning. How lucky. We'll take one more breath here. Now from here, Right hand comes to the inside of the right leg. We're gonna turn towards the long edge of our mat. As we do, We pivot on the left knee. Now toes face the long edge of the mat. I'm going to turn to face you. And then we're just gonna rock forward and back. Allowing the hip flexors to open, Maybe the foot starts to rock as well. And we'll pause. Arms come up towards the T, Bringing the chest over top of the hips for gate pose. Inhale, Left arm reaches up and over towards the right side. Right hand can come towards the waist or the leg. We're going to try to avoid the knee here. One more breath, Moving towards other side, Left hand grounds, Right arm reaches up and over, Maybe shifting the hips forward, Opening up through the front body. We'll take two breaths here. Now from here, Right hand comes towards the mat. We're going to face the back of your mat, Turning again onto those toes of the right side. Left knee comes in towards the chest. Send it back, Finding high plank pose, Lowering down Chaturanga. Inhale to either Up Dog or Baby Cobra. Exhale, Downward facing dog. Press the heels down towards the mat. Now right foot takes the weight. Left leg lifts. Three-legged dog. Shifting forward. Knee towards nose. Now step between the hands. High lunge. Reach the arms up. Sending weight towards the front leg, Settle the shoulders down. Eyes can reach between the hands, Maybe finding a small back bend coming into crescent. Energy is reaching up and out of the right side, Shifting the weight forward, Bend a little bit deeper, Two more breaths. Last inhale. As you exhale, Hands come to frame the front leg. Lower the back knee down and tuck the toe, Coming into half split left side. Now press the left heel down towards the mat, Pull the toes towards the kneecap. Take a few breaths here, Maybe adding a wag of the tail or a windshield wiper of the foot. We'll be here for two more breaths. Now left hand comes to the inside of the left leg, Turn towards the long edge of your mat, Round the heel, Then press the hips towards the heel and shifting forward again. Taking your time here, Opening up through the pelvis. Finding that gentle rock. Maybe taking one more in each direction. We'll find our way towards our gate pose. Arms reach up towards that T-shape. Now lifting up and over towards the left side, Right arm reaches over. Now that left hand can come towards the waist or towards the thigh, Coming up and over. Now other side, Right hand plants, Left arm reaches up, Shifting the hips forward just slightly. Last inhale. And then send the left hand towards the mat, Turning towards the front edge. Plant both hands firmly. Right knee comes in towards the chest. Send it back towards high plank. Lower down, Chaturanga. Inhale, Up dog or cobra. Exhale, Downward facing dog. Now rise to the balls of the feet. Look forward. Inhale. Exhale to bend the knees. Walk, Step, Or float towards forward fold. Inhale, Pop back. Exhale, Release. Root to rise, Reach the arms all the way up, Look up. Now ride the wave of your breath all the way down to forward pull. Inhale, Flat back. Exhale, Plant the hands. Walk, Step or float towards your chaturanga. Inhale up dog Exhale, Downward facing dog. Pressing both heels down, Toes come together to touch. Breathe in here. Releasing any tension through the neck. Right heel lifts, Three-legged dog. Open up the pelvis, Bend the knee. Take a moment here if you'd like stillness, Take that or some movement, Add some circles. Making sure that you're even if you're taking your circles. We'll start to straighten out the top leg, Parallel pelvis. Step to the outside of the right hand, Lizard lunge. You can either stay active here by keeping the left knee lifted or you can lower the left knee down and untuck the toe. If we have that toe, On the right side, Turned out. This can allow us to open up the knee, Coming towards the outside edge of your foot. This opens up into a little bit deeper of a stretch. Pressing down. You can come onto your forearms if you'd like. We'll be here for about five breaths. You'd like to take any other variations. You're more than welcome to take those variations now. Final breath. We'll start to come up onto the hand. And we'll heel toe. The right foot all the way over coming into our pigeon pose. So lowering the knee down towards the ground. We'll lift up the chest first. So opening up the heart, Trying to press your fingertips into the ground, Opening up the heart, Maybe finding a small backbend. If the chin lifts, You might feel that opening of the throat. Separating the teeth. And when you're ready, Wave the spine all the way forward for Sleeping Pigeon, Coming onto the forearm. Or if we're feeling super open today, You might reach the arms forward and allow the chest to rest towards the mat. Taking our variation of choice here for our pigeon on the right side. And take one more breath. We'll start to walk the hands back underneath the shoulders. Now you might want to move the right knee towards the center of the mat so that we can have room for those hands to be directly underneath the shoulders. Tuck your left toes, Lift the knee, Right knee comes in towards the chest, Send it back for high plank. Optional vinyasa or press back towards downward dog. We'll meet in our downward facing dog here in two breaths. We'll bring those toes back together to touch, Pressing heels down. Left leg lifts. Now open up the pelvis, Stop the hips and bend the knee. Taking stillness or adding some movement here. Lubricating a joint. Make sure that you're even if you're taking movement. We'll re-straighten out that leg, Parallel pelvis, Step to the outside edge of the left hand. Now, Either staying active with the knee lifted or lowering it down for our lizard bun. You can stay exactly as you are, Or you can deepen it by coming onto the forearms. And again, Turning out the left toes is going to allow the knee to open up towards the side, And you can roll onto the outside edge of your foot. If we are taking that, Flex the toes to protect the knee. Shifting forward we'll take two more breaths here. Hands underneath the shoulders. We'll heel toe the left foot over towards the right wrist, Coming into pigeon. Lowering the knee down. Setting up in your position. Now sitting up nice and tall first, Opening up the heart, Pressing fingertips down to lift the chest up, Maybe finding your small back bend, Opening up through the throat, Eyes to follow. When you're ready, Use the exhale to float the chest down towards sleeping pigeon. Forearms come to rest. Or reaching the arms, Chest meets the mat. Making your variation of pigeon on the left side. We'll be here for about three more breaths. Hands come underneath the shoulders. Take your time. Move the left knee to the center of the mat so the hands can come underneath the shoulders. Tuck the right toes, Lift the knee. Knee towards chest, Lifting off the mat on the left. Send the left to meet the right for high plank. Optional vinyasa or press back to down dog. We'll meet in our downward facing dog in two breaths. Once we've made it to our down dog, Take what you need here. And we'll slowly lower the knees down towards the mat. Untuck the toes, Shift the hips back for child's pose. Now option to keep the knees together or to slightly part them and allow the chest to reach towards the mat. If we open the knees, We're going to get into the hips. If we keep them closed, We're going to get into the low back. So taking the option that you need most this morning. We'll be here for three more breaths. Consider closing down your eyes and noticing how you feel. Sending the breath towards the low backspace. Grounding through the forehead. We'll start to walk the hands underneath the shoulders. Coming with a straight spine, Tucking the chin slightly, Lengthening the back of the neck. Hands over towards the left or the right, Unfold the legs, And we'll make our way into the center of the mat. Now here's where you're going to need your prop. You can either grab again, Your pillow or your block. Don't have either of these things you can always grab a sweater a towel or um a small blanket something like that i prefer to use the block We're gonna lay onto the back, Grabbing the prop, And we'll place it underneath the sacrum. So that's that flat part of the low back here. We're not gonna have it too high up on the spine where the tailbone tips off or too low where then the pelvis tips forward, Right in that flat area, Okay? Finding a nice comfortable seat. On the prop feet flat on the floor to start And then as we're starting to open up and settle into the hole, We'll start to lengthen the legs forward, Making our way into a sacrum release. You might start to open up through the fronts of your hip flexors. The hands can come to place on the hip flexors for some added support, Or you can release them onto the ground in whichever way feels best for your shoulders. We'll start to notice where the breath is. Seeing if we can settle into stillness. Allowing a gentle opening of the front body here with our sacrum release. This is a really good posture, Especially if you're sitting at a desk and you have tight hips or you're not as mobile during the day. Checking in with the shoulders, Separating the teeth slightly. As we live in our posture, We can start to investigate different parts of our body. We can feel where that loud sensation is. Maybe it's in the back, Maybe it's in the hip. And then we can start to find those subtler sensations. Maybe it's tension in the jaw we can release. Be here for a few more moments. Practicing the stillness. And focus. If the eyes aren't already closed, You might consider closing them now, Bringing the attention towards the center of the eyes or the third eye center. Last two breaths. The legs are extended, We'll start to bring the feet underneath the knees, Placing the soles of the feet flat on the ground. Hands can come beside the body. Start to press into the soles of the feet. Remove the prop. And lower the hips down towards the ground. You might win, She'll wiper the knees from left to right. Releasing any tension we might have built up in the low back. And when you're ready, Bring the knees in towards the chest again. Nice tight squeeze. Maybe bring the forehead up towards the kneecaps. Finding a tight little ball, Single point on the mat. Pull in tight, Tight, Tight. And we'll release down. We'll place the left foot down, Right leg crosses over top of the left. Press down through the left foot, Lift the hips up and place them onto the right side of your mat. Let the knees fall over towards the left, Arms open up into a cactus or T-shape. If you'd like to do a different variation of legs, You're more than welcome to. We'll pull the nose over towards the right side, Looking towards The right hand. Knees back through centre, Nose back through centre. Reset right foot plants left arm or left leg crosses over We'll shift the hips over towards the left side of the mat. Let the knees fall towards the right, Finding that sweet spot in your twist and then turning the nose towards the left side. Looking towards the left hand. Settling into your breath. We'll come back through center, Bringing everything back to the middle of your mat. Uncross the leg. Pull the knees one last time into the chest. We'll come into our happy baby. Maybe grabbing for the feet this time if we didn't the first. You might add movement or you might remain still. Allowing the shoulders to rest easy on the mat as we guide the knees down, Keeping the heels flat. Noticing if we lifted our chin, Can we tuck it slightly to length in the back of your neck? We'll slowly release the feet. Extending the legs long towards the front of your mat. Making our way into our Shavasana. We'll be in our Shavasana for just a few moments here, Letting the knees open, The feet flop. Hands can press down or up. Up to signified receiving, Down to ground. We'll start to release any control we have over the breath and allow it to return back to its natural rhythm. Relaxing the face completely, Letting go of any tension through the upper body, Lower body and legs. Feeling completely supported. By the points of contact you have with the earth on your mat. Grounded in energy, Allowing it to rise up into you. Infusing you with possibility and opportunity to create. Our thoughts create our moods. They shift our emotions. And often we forget that we have the power to control where our thoughts go. Thus shifting our moods and controlling our emotions. Choosing thoughts of gratitude, Abundance, And acceptance. Maybe setting your intention for the day. How you want your minds to be. We'll start to activate the breath again, Breathing nice and deep, Lifting the belly button up towards the ceiling. Slowly lowering the belly button back down as we pour the air out. Start to wiggle the fingers and the toes, Rocking the head from side to side. You can keep the eyes closed. Bringing small movements back into the body. We'll draw the feet together on the mat, Arms reach up overhead. As you inhale, Lengthen fingertip to toe, Trying to reach for both sides of your room. Inhale, Lengthen, Full body stretch. See, Exhale, Completely let go, Relax. Do that as many times as you need. We'll start to roll over towards the right side. Pausing here for a moment. Then pressing into the earth, Coming into a seated position. Can have a gentle focus or the eyes can remain closed. Hands can come either towards the torso or heart center. So we bow the chin towards the chest in gratitude. I thank you for moving with me. Sharing energy with the world around you. And yourself. May you go with kindness, Gratitude, And peace. Namaste.

Reviews

I really enjoyed this!! I usually do yoga videos on YouTube but thought I would give the new video feature a try, and this was soooo good! I loved it! Keep doing it! 💖💖💖

Thank you Robyn, for this complete and beautiful practice. Much gratitude and love….