Morning Yoga Flow for Mobility

In this 15 min Yoga Flow Class, we move through simple sequences that mobilize the spine, open the hips, and release stiffness from sleep. This class is designed to gently wake up the body, improve flexibility, and build energy for the day ahead. Suitable for beginners and all levels looking for an easy morning yoga stretch or a short daily yoga routine.

Transcript

Let's get into some of my favorite morning movements. I absolutely love doing these right to start my day. It gets my body moving, My mind calm and prepared for busyness ahead. So while you meet me on the mat, We will start in a kneeling position. We'll tuck the toes and make sure that you fan out the sides of the feet so that we really get into the whole back of the foot. Foot stretch isn't for everybody. You can always put a bolster pillow between the hips and the heels. But as we're here, We'll establish presence by placing the hands onto the thighs, Pressing down, Allowing that to broaden your chest and allow the shoulders to fall away from the ears. We're here establishing presence. You might start to feel more sensation in the back of the feet and that's okay. Close the eyes looking towards the third eye center between the eyebrows. Breathe. Bowing, Chin to chest, Rolling right ear towards right shoulder. Inhale. Exhale through center, Left ear, Left shoulder. Inhale. Exhale through center one more time each side. Coming back through center bringing it back and straight Come off the toes, Reaching the feet forward, No tapping. We'll release the feet down towards the mat. Bringing the hands back, Counter pose, We'll reach the knees up towards the ceiling. Bending into the ankles. If it's too much, You can always come forward. Come forward finding that tabletop position. Let's inhale through a cat and cow traditional. Reach the chest and the tail up. Exhale, Round the back, Press through the hand. Inhale two more times, Just forward and forward. Taking some freestyle movement here now for about Four breaths. It can be some circles, Some barrel rolls, Some hips. Action. Finishing off, Make sure that you're even in your last breath. Come through to your neutral tabletop position. Tuck the toes, Send the hips up and back, Down dog. We'll inhale, Reach the right leg up towards the ceiling, Three-legged dog. Exhale, Draw the knee in towards the chest, Plant the foot down, Lower the back knee, Untuck the toes, Reach the arms up, Low lunge. You can either place the hands onto the thigh, The waist, Or keep them reaching. As we establish this square pelvis, We pull the right hip back and really lean into that right knee so that we can. . . Really soften through the left side and press it down towards the knot. Let's reach the arms up if they're not there already. The exhale, The right hand comes to the left thigh. We'll reach up and over. We're revolving our twist here. Breathing into the left psoas muscle, So that big muscle across your whole hip flexor. Breathe, Inhale, Exhale cartwheel forward, Find that twist. Left hand clients on the mat, Right arm reaches up. Breathe, Inhale. Exhale come to frame the foot inhale lengthen forward look up broaden your chest exhale press your hips back finding half split Rocking the toes back and forth or swinging the hips from side to side if that feels good. Or finding some stillness, We'll be here for two breaths. From here, Let's send the right toes towards the left side as we pivot on the left. Foot coming into gait pose. So the right toes are facing the long edge of the mat. We've got the blade edge of the foot facing the top edge. We'll reach the left arm up over top and we'll bend towards the right side. The hand can come to the thigh or it can reach behind you. Now we don't want to put any pressure on the knee. It can also come towards the calf. Inhale through center, Other side. Reach the right arm over top. Send your hips forward a little bit here. Inhale, Back up through center. Exhale, Hands come down and let's turn towards the back edge of the mat. We'll spin the left knee open towards the left. Wrist coming into a pigeon pose facing the left side. So left leg is bent, Right leg is behind. We're facing the back of the mat. In our pigeon pose. You can either stay upright or come down onto your forearm. Breathe in here. Come back up. Planting the hands, Nice and firm. Pick up the toes and lift the back knee. Step the left foot outside of the left hand, Coming into your lizard lunge. So you can release the right foot and the ankle, Coming down onto forearms if that feels good. If you'd like it to take it one step further for your sensation, You can go to your variation of choice where you can press open the left thigh and twist over top of your left shoulder. Going back through center, Unwind. Frame the foot, Step back, Down, Dog. Breathe, Cuddle into the feet. Wiggle into the hip. We'll find center. Inhale. Left leg reaches up. Three-legged dog. Exhale. Draw the knee in towards the chest. Plant the foot down. Low lunge. Untuck the toes. Reach the arms up. Hands can come to thigh or stay reaching. We'll broaden through the chest, Open the shoulders, Long neck. The arms aren't already up there, We'll reach them up. The exhale, Left hand comes to the back, The right thigh, Right arm reaches up over top. So we're twisting towards the right side. We're twisting towards the left, Reaching with the right side. Is twist. That's all. We'll reach all the way up on the exhale cartwheel forward. Coming into your half split. Walking through the ankle, Wagging through the hips. We'll let's re-bend back into our low lunge so we don't miss that twist. We'll reach open for that left arm to reach towards the ceiling. Right arm is planted. Lengthen through your spine. Exhale, Come back to that half split. We'll walk our hands towards the inside, Toes come towards the long edge of the mat, Reaching up to your gait pose. Reach the right arm up and over, Bending towards the left side. Left hand can come to thigh and hide behind your low back. Inhale, Back up through center. Exhale, Other side. Right arm comes to the ground. Reaching left arm forward. You can send the hips forward as well if that feels good. Breathe here. Exhale, We turn towards the top of the mat. Making your way into pigeon on the other side. So right knee comes towards the right wrist. Walking your left leg back in your pigeon pose. Staying nice and tall or coming down onto the forearm. Come back up onto our hands. Plant them, Pick up the back leg. We'll step the right foot to the outside of the right hand. Lower the back knee down as well. Coming to lizard landing on the other side. Bringing forearms to the ground and having a heavy pelvis. Option to increase the sensation by pressing into the right thigh, Twisting over top of the right shoulder. Come back through center. Plant the hands, Keep the right foot open so the toes are hanging off the side of the mat. Plant the hands, Power up through the back legs, Step forward, Yogi squat. When I come into my yogi squats, First thing I like to come up and down and wiggle my hips around a little bit so that I find, You know, That sweet spot, That nice space. In the house. It's okay if the heels are lifted. Let's broaden through the chest and really press into the inner thighs with the elbows. Lower the hands down towards the mat. Reach the legs. Heel toe to a forward fold. Release the neck. Grabbing opposite elbows, Swaying from side to side if that feels okay. Or taking your own variation. Take two breaths. Release the hands down to the mat. We'll take the left hand, Come to the outside edge of the right ankle. Bend the left knee and open up the right arm towards the ceiling. Right leg is straightening, Left leg is bent. Exhale come back through center other side right arm grabs left ankle bending in the right knee open up Straighten through the left side as much as we can. Working into the outside of the leg. And coming back, Center, Inhale, Halfway lift. Exhale, Forward fold. Inhale, Root to rise. Reach the arms all the way up. Look up. Axel hands, Heart center. Hands come to hips, Step back with the right foot, Open up into a wide legged. So we'll bring the chest forward, Releasing the hands down towards the mat. We'll bend through the right and the left. Unlocking the hips. The hamstrings and the inner thighs. We'll release. Nodding the head yes and no, We'll reach the arms forward, Pressing the chest down, Opening up through the armpit. Shoulders, Side body. Coming back. Let's turn the heels in, Toes out, Finding your goddess pose. We'll keep the hands on the thighs, Drawing the shoulders down, Dropping the right one in. Inhale. Exhale. Inhale back through center. Exhale, Left shoulder drops. Inhale through center. And soften, Bring hands to heart center. Inhale, Straighten your legs, Heel toe your feet and finding your mountain pose at the top of the mat. Be great. Placing one hand on your low belly, One hand on your heart. So we establish. The feeling of our feet on the mat. We settle into the energy we've just brought and circulated through our body. Bring that energy into our day. Allow it. To integrate. Keep us calm and connected. Three hands to heart center. Bang, Chin to chest. And gratitude, I thank you. Namaste.

Reviews

My takeaway: circulate the energy throughout the body and the rest of the day 🦜 Thanks [KEY: 5=Insightful, 4=Interesting, 3=Okay, 2=Not For Me, 1=Irritating]