Good Morning, 19 Min. Of Morning Yoga, Meditation And Mantra

If your mornings feel rushed or heavy, this short, nourishing routine is your invitation to slow down. Through gentle yoga, quiet reflection, and mantra, you’ll create space for grace, presence, and a more intentional start. Here's a 19-minute yoga, meditation, and mantra practice to awaken the body and settle the mind.

Transcript

Welcome. Take a comfortable seat, You could sit up onto a blanket. Or a blanket. Turn the palms up to the sky. Close your eyes. And think about lengthening the back body. Back at the neck long. Shoulders relaxed, Down. Relax the belly. Relax for John. Allow yourself to land in this present moment. Bye and listen. First listen for the sounds outside. The room you're in. Listen for the sounds inside the room. Listen to the sound of my voice. Listen for the sound of your breath. Bring your attention to the breath. Noticing the inhale and the exhale. Let the breath drop down into the belly. Take 10 breaths, Counting backwards from 10 to 1. Counting with the breath. Breathing in and out of the belly. Now, Let go of any controlling of the breath. Just let the breath come back to the natural state for a few breaths. And now we'll take the box breath. Inhale in for a count of four. Hold for a count of four. Exhale for a count of four. Hold for a count of four. So you'll keep repeating that. Inhale for a count of four, Hold for a count of four. Exhale for a count of four, Hold for a count of four. Go ahead and begin that now. One more round. And then as you're ready, Go ahead and open your eyes, Bring some small movement to the body. You can take the block or blanket out to the side and just circle the heart. To the front, To the side, To the back, To the side. You can pause at any places that feel sticky or stuck. And then come back upright. Take the right ear towards that right shoulder. You can roll the shoulders and slide them down the back. And just pull them in. Inhale up, Exhale, Every go to the opposite side. And then a couple circles, Full circles or half circles, Circling the head. Inhale, Come upright, Start to make your way down onto your back. Bend the knees, Put the feet on the ground. Turn the toes out, The feet are wide. Let the knees drop to one side. Let the knees descend. Let the knees be heavy. And then swipe them over to the other side. And now a bit faster, Like super sending the windshield wipers just back and forth. Release that, Point the knees up to the sky. Take the hands to the kneecaps. Let the feet dangle as you hold onto the kneecaps, Arms straight. This puts the back in a nice neutral position. Take a few breaths into the back body. The upper back body. The middle of the bag. The Lorca. And if you're not able to move the breath there, Just imagine it. Imagining is just following. Now draw the knees into the chest and give yourself a hug. If you like, You can rock a little bit side to side. Or just stay still. Then inhale and draw the feet up to the sky, Hands to the insides of the legs. Holding on to the shins or the feet. This is called happy baby. Again, Some people like to rock side to side. Let that be what feels good for you. Let the feet drop down, Arms come down by the sides, Heels underneath the knees. Push into the feet, Lift the hips up, Rolling the hips up. Palms can stay down onto the ground. You could tuck the shoulders under and clasp the hands underneath you if you like. Press into each toe. Sides of the heels. Couple breaths. And then nice and easy, Roll the spine down. Step the feet together. Step the feet just a little bit over to the right. Cross the right thigh over the left. Let the knees drop to the left, Look to the right. Let the knees go all the way over. I gaze away from the maze. Imagine breathing into the deepest part of the twist. Coming back onto the back and cross the legs. Once again, Plant the feet, Step the big toes together, Take a little step over to the left side, Cross the left thigh over the right, Knees drop to the right, Look to the left. This is just a simple little practice. To help you unwind. And then roll back onto the back and cross your legs. Take the soles of the feet together, Knees apart. Butterfly hands can be onto the belly. Or overhead if you like, Holding onto the elbows, Or to a T to the side. We'll take several breaths here. I solved. About this song. And then draw the legs together. Now your choice here, You can either roll to the side and come up to seated or take the hands back behind the knees and rock yourself up to a seated position. Circle the heart. To the front, To the side, To the back, To the side. Think about being fluid like seaweed and water. Coming back up right. Hands out to the sides. Inhale in the arms reach. Hold on to that left wrist with the right hand and take a lateral bend over to the right. Bend the elbows as you need to. Inhale, Rise up, Exhale, Other side. Inhale, Come back to the top. Exhale, Twist and turn to the right. Grab the sit bones down. Plant that he has. Shabbat shalom. Inhale, That back arm comes up and over to a diagonal. And then let that end float down and rock side to side. Inhale, Arms reach. Exhale, Twist and turn to the left, Palms. Shoulders to sand. Inhale, That back arm comes up and over. Exhale, Hand comes down. Rockside to summer. Release the hand, Take the legs long onto the mat on your inhale. Arms reach back, Body long and strong, Feet flex. Exhale. Peck it over. Start with a straight back and just pause. And then let the body flow over. Back rounds, Chin comes in towards the chest. Inhale, Sweep the arms up. Look up. I've seen them before you go. First reaching out. That softening, Folding. One more time. Inhale, Lift up. Walk the hands back behind, Point the fingertips towards the feet, Bend the knees, Put the feet onto the ground. Inhale, Lift the hips up, Come up to tabletop pose. And just pause here for a couple breaths, Stretching the front body. Some of you might like to drop the head back or look forward, Whatever works for you next. And then release the hips down. Cross the ankles. And step through, Come to all fours. From all fours, Step the knees apart, Big toes together, Hips go back towards the heels for a child's pose, A wide-legged child's pose. Let the arms be in a position that's comfortable. You could touch the palms together, Take the forearms down. Make sure the shoulders and neck is happy. On your inhale, Come back to all fours, Legs parallel. Walk the hands forward. Spread the fingers super wide. Tuck the toes. Lift the hips up and down. Toward Stout Dog. Hips forward. Lennox working towards strategy. Arms straight. Ground down through the index fingers, The thumbs. Anytime you need to come out of it. Touch the knees down, Come out of it, Come back into it. And then touch the knees down. Get your blocks handy towards the top of the mat. Step the right foot through. Step the right foot through, Let the hips dip towards the front, Shoulders roll back and down. Collarbone. Points up towards the sky. At scale. Let the hips come back. We can walk the blocks back with you. Come up onto that heel. Turn the toes in towards the face. Take a little dive over. Two more times like that. Inhaling, Deep lunge. Exhaling, Exhale, Come up to the heel, Fold over. Oh, Yeah. Plant that front foot, Walk the blocks up, Tuck the back toes under, Push off the back foot to meet the front foot, Standing forward, Fold. Drop the hand. And then soften the knees. Take a big step back with that right foot. Write me down. Same thing. Lunge. Hips move forward, Eye gaze comes up, Arching the back, Look up. And sing along. Pull the hips down. Come up onto the heel. Turn the toes in towards the face, Fold over. Two more chunks. And then plant that front floor of it. Step that foot back. Blogs. To the silence for a moment, Cross the ankles back behind. Sit back and draw the legs through, Or come to seated in any way that works for you. Our final pose will be a supported shoulder stand. I love this. This is a wonderful pose. For changing the energy. In the body. So start with the back on the ground, Knees bent, Feet on the ground. Take your block either on the low side or the medium side. Right underneath the safe ground, The space between. The hips, Bones between the hips. And then you can let the feet float up. And just rest. Close the eyes. When you're ready, Bend the knees, Put the feet on the ground, Lift up the hips, Take your block out. Roll to your side and pause onto the side. Take a few breaths here. And then push yourself up to a seated position. Any cross leg position is fine. Thank you for practicing. Namaste

Reviews

Lovely gentle yoga practice for anytime of day