15 Minute Morning Vinyasa Flow For Energy [Vocal Guidance]

A 15-minute Morning Vinyasa Flow Yoga practice, guided entirely by soothing voice. This audio was originally created as a video sequence. Because the vocal cues are intentionally gentle, soft-spoken, & detailed, I have made it available here as a pure, audio-only experience with no background music. There is no need to look at the screen. Simply close your eyes, stay on the mat, & let the soothing ASMR-like quality of the guidance hold space for your practice.

Transcript

Hey y'all, Nico here. Welcome back to my channel. And if you're new here, Thanks for joining me. I'm Nico. Today's practice is a morning vinyasa flow for energy. So let's jump right into it. We're going to start in a comfortable seated position. Close your eyes or lower your gaze to the floor. And we'll take some breath, Deep inhale through the nose. Exhale out the mouth. Second, Deep inhale through the nose. Exhale at the mouth. One more deep inhale through the nose. And exhale out the mouth. Grrr. Come back to the natural breath. And then see if you can find a steady breath in and out of the nose to use throughout the practice. Of course, Using your mouth to breathe if you need to. We'll take an inhale. Exhale. Make your way up to hands and knees. And we'll bring our big toes together, Our knees wide, Pulling the hips back and extending the arms forward for Balasana, Child's Pose. This is one of the first poses I do every morning. Good, Melting your heart down towards the mat. Remember, You can always keep your hips more lifted if you need to. Or you can place a pillow underneath the hips. Take a inhale and balasana. Exhale, Shift your weight forward. Come to hands and knees. We're going to extend the right arm up towards the sky. Inhale, Let your gaze follow the right hand. Exhale, Flip the pump upward. Bring the right ear and right shoulder down to the ground as you bring the right hand behind the left one. Palm faces upward. You can keep your left hand resting on the ground or bend that left arm behind your back. Take a inhale. Exhale, Lift head and come back down to the mat. Press back up to a table position. Let's do the other side. We'll extend that left arm up, Inhale. Let your gaze follow. Exhale, Flip the palm upward, Bring it behind the right arm. Left ear, Left shoulder come down to the ground. Left palm facing upward. Your right hand could stay planted on the ground or you could bend that right arm behind your back. Take an inhale in your thread the needle pose. Exhale, Bring the right hand down. Coming back up the table. Let's make our way to Down Dog out on the coast of the Nassina. Tuck the toes under, Lift the hips up and back. Press the chest towards the thighs, Press the heels towards the ground. Really elongate through those arms, Through the spine. Remember your heels don't have to touch the ground. You can bend your knees so that you can elongate more through the spine if you need to. Let's take an inhale, Extend this right leg up and back. Exhale, Step the right foot up in between the hands. Rotate the back heel down flat. We're aligning the right knee over the ankle. We're going to windmill this left arm up, Around, And back to rest on the left leg. Reach this right arm up and back for reverse warrior. Let's take an inhale, Straighten that front knee, Extend both arms up overhead. Exhale, Bring the hands behind you, Interlace those fingers behind you, Roll those shoulders down and back, Open the chest here, And then we're going to lower down towards this right leg, Letting the arms come up behind us for this pyramid pose. You can have a bend in that front knee if it's difficult to keep that front knee straight. It's totally fine. Take a inhale. Exhale release the hands down on either side of that front foot. Bend into the right knee and come up on the back toe. In a lunge position and we'll sweep the arms up for ashtashandrasana high lunge. Good. Take an inhale. Exhale, Bring those hands down on either side of the front foot. Step the right foot back, Come to plank palakasana or modified plank, Dropping the knees down. We'll move through a vinyasa. Inhale, Plank. Exhale, Chaturanga, Lowering down halfway or all the way. And her cobra Bhujangasana. Keeping the body grounded and just lifting the torso, Or coming all the way up to Urdhva Mukha Svanasana, Up Dog. Hips lifted as well, Shoulders rolling back, Chin parallel to the floor, Inhale. Exhale, Lift those hips up and back, Adho Mukha Svanasana. Getting ready to do that on the other side. Take an inhale, Extend the left leg up and back. Exhale, Step it up in between the hands. Rotate the back heel down flat. Left knee is bent, Aligned over the ankle. We'll windmill this right arm up, Around, And back to rest on the right leg. Left arm reaches up and back. Reverse warrior. Ugh. Take an inhale, Extend the arms up. Exhale, Interlace those fingers behind you. Straighten that front knee. Roll the shoulders down and back. You can lift the gaze. Inhale. Exhale, Start to lower down towards that left leg. Let the hands come up behind you for Pyramid Pose, Parsvottanasana. Good. Take a inhale. Exhale, Release the hands, Bend into the left knee, Come up on the right toe, Coming to a lunge position. And then we'll sweep the arms up, Ashtashandrasana, High lunge. Good. Inhale, Exhale, Bring those hands down on either side of the front foot. Step the left foot back. Contemplate Palakasana. Muthu Vinyasa, Inhale Plank. Exhale Chaturanga, Lowering down halfway or all the way. Inhale Cobra Bhujangasana or Up Dog or Dva Mukha Svanasana. Exhale, Lift the hips up and back. Adho Mukha Svanasana. Down Dog. Let's take an inhale. Exhale, Lower the knees down. Big toes together, Knees wide. Come into Balasana, Child's Pose. You Good. Let's take an inhale here to child's pose. Exhale, Shift your weight forward. Come down to your belly. We're going to move into a bone pose, Dhanarasana. So I'll give you a couple options here. You can either do one leg at a time. So if you're doing one leg at a time, Start on the right leg. So propping yourself up on your forearm or just resting your left arm down in front of you. And you can reach back. With this right arm grabbing the right foot, You can also rest your forehead down on your arm if it's difficult for you to stay upright. If you want to do the full expression of ball pose, We'll bend both knees. You could grab either the inside or the outside of the feet. I like to grab the inside just because I like a little more intensity on my shoulders. So the inside or outside of the feet or the ankles. Press into the hands. Try to bring yourself as tall as possible. Pressing into the hands, Open the heart here. Lifting as tall as you can. Good, Chin parallel to the floor, Inhale. Exhale, Release down. Good. We're going to stack our forearms here and slide our right knee up in line with our right hip. And then we'll rest down. Rest our head down on our forearms. Gaze looks over to the left, So the opposite of the knee. Grrr. Take a inhale. Exhale, Extend that right leg to straight. Let's do the other side. So you can either prop yourself up on your right forearm, Bend at the left knee, Reach back with the left hand, Or just let that forearm be in front of you and rest the forehead down on the forearm. Or we'll reach back. With both hands, Grabbing the inside or the outside of the feet. Maybe if you grab the inside before, You can grab the outside of the ankles or vice versa, Or do whatever you like. You can do both the same. Press into those hands with the feet or the ankles. Roll those shoulders back. Lift. Two pillows on the floor. Inhale. Exhale, Release. Rest those forearms down. You can stack opposite forearms than you did before. Slide the left knee up in line with the left hip and let the left foot rest on the ground. Then we'll rest our head down on our forearms, Bringing our gaze over to the right. Take a inhale. Exhale, Come back to center. Extend that left leg to straight again. You can either just flip over onto your back for Shavasana, Feet reaching towards the bottom corners of your mat, Arms rest at your sides, Palms facing upward. Or you can come to a seated position or whatever position works best for your body. I prefer to be seated in the morning practices because it's easy to fall back asleep. Let's come back to the breath. Deep inhale through the nose. Exhale out the mouth. Second, Deep inhale through the nose. And exhale out the mouth. One more deep inhale through the nose. And exhale out the mouth. Good. I'm back to the natural breath again. And I invite you to repeat these words after me silently to yourself or aloud. Today, I choose peace above all else. I let go of what doesn't serve me and embrace all that is divinely aligned. May it be so. If you'd like to stay how longer, I invite you to pause this practice now. Otherwise, Take an inhale. Exhale, Begin to wiggle your fingers and toes, Coming back into your body and back into the room. If you're laying down, Roll to your favorite side using your arm as a pillow, Taking a moment to reflect on your practice and to extend gratitude towards yourself for this act of self-care and self-love today. On your next inhale, If you're not up there already, Make your way up to a comfortable seat once again. Together we'll sweep the arms up overhead with an inhale. Let the hands meet. Exhale, Fold them down the heart center. Namaste.