Morning Yoga: Energizing Beginner Flow | Yoga With Dakota | Skillshare

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Morning Yoga: Energizing Beginner Flow

teacher avatar Yoga With Dakota, Certified Yoga Instructor

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

2 Lessons (23m)
    • 1. Introduction

      0:43
    • 2. Morning Yoga Flow

      22:20
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About This Class

Welcome!

This flow is perfect for anyone looking to get there day off to a great start! Stretch and strengthen the body as you link the breath to the movement. You don’t need any prior yoga experience to follow along.

This Morning Flow naturally energizes the body and has many benefits such as: Strengthening, improving flexibility, and boosting your overall mood.

I will be walking you through step-by-step instructions and offering modifications and variations along the way.

I'll see you on your mat :)

Meet Your Teacher

Teacher Profile Image

Yoga With Dakota

Certified Yoga Instructor

Teacher

Health, Fitness and Yoga have been a part of Dakota's life for 10+ years. Her practice has helped her grow stronger, more flexible and fearless. Dakota encourages her students to be creative and challenge the body. She seeks to inspire every student to feel refreshed, nourished and balanced both on and off the mat.

What is it that you continue to say you want to do or be? Do you want to be leaner, stronger and healthier? Do you want to be more present at home, more dedicated to your work or more adventurous in your life? No matter what it is, dare yourself to stop saying and start doing. It doesn’t have to be scary and you don’t have to make drastic changes—all you have to do is begin. Let's begin toget... See full profile

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Transcripts

1. Introduction: Hi everyone, My name is Dakota and welcome to this simple energizing morning yoga flow. This flow is perfect for anyone looking to get their day off to a wonderful start. You don't need any prior yoga experience to follow along. This morning flow naturally energizes the body and has many benefits, such as improving flexibility, gaming strength, and boosting your overall mood. I will be walking you through step-by-step instructions and offering modifications and variations along the way. All I recommend for this class is a yoga mat and something comfortable to move around in. So that all being said, whenever you're ready, let's get started. 2. Morning Yoga Flow: We will begin today's practice by lying on our back, taking up as much space, taking as much time to get there. Letting the feet follow, bring the hands to face, up or down. Maybe bring one hand to your heart and the other tier belly. Getting comfortable in settling in, begin to breathe in through the nose. Lungs expand, the belly, expand and opening the mouth, sign it all out. Closing the mouth in hearing through the nose, filling the air through the nostrils, traveling down to the back of your throat and into your lungs and low belly. Suck in a little bit more, pausing at the top, exhale through the nose, let it all go. One more time. Inhale. Bring the knees into center. Wrapping your arms around your shins. Maybe rocking from side to side. Feeling this nice stretch on your spine. Inhale, hugging your knees to your chest and your forehead up to your knees. Exhale, opening your arms wide, keeping your knees bent and dropping and over to the right side of your mat. Pushing your left shoulder down and elongate your lower back. Maybe turning your head slightly to the left, looking over your shoulder. Inhaling, filling the belly with breath. Exhaling, melting your left shoulder towards the ground. On your next inhale, setting year legs in toward center. Wrapping your hands around your shin. Exhale, sending them over to the left side of your mat. Bring your arms to a T, pushing you right shoulder down and elongate your lower back and maybe turning your head slightly over t right. Looking over your right shoulder. Inhale, bring the knees in towards the center. Bring your forehead. Tierney's. Any rolling out the ankles one way and then the other. In drawing circles with their needs. One way and then the other. Dealing with your body needs right now, whenever it's calling for. And when you're ready, whacking on the spine long leaves to a seated position. However long it takes you to get there is fine. But making your way into a table top position. Coming into a cat cow, starting on all fours with our hips stacked over our needs, in our shoulders, stacked over your wrists, keeping our arms straight as we inhale, dropping our belly, rolling your shoulders back into a cow. Exhale, press into your palms, round the upper back in, drop your tailbone cat. Inhale into cow. Exhale into cat. Repeating this on your own breath. Inhaling into our cow. Exhale into cat. Any adding in some movements of your own? And when you're ready, come into a neutral spine, coming into thread the needle, planting our left hand firmly on the ground, sending our right hand all the way up, threading the arm through planting or right shoulder on the mat and our cheek on the mat. Baby walking the left-hand to the top of the mat. Or if it's in your practice, interlacing your left hand behind your back, touching your right thigh. Opening up the front body. Gently coming out of the inversion, planting left-hand, sending the right hand all the way up and planting the right hand back on the mat. Inhale, planting that right hand down, summing the left hand all the way up. And through, threading the needle, gently placing your left cheek on the map. Sending out that right arm. There may be going into your inversion. Behind your back, In onto your thigh. Opening up the chest. This is your practice. Planting their right hand back on the mat, inhale sleep to left arm up and back down. Locking the hands in front of view, drawing circles with the hips, inhaling, sending them forward, excelling, sending them back. Dwelling circles, going one way. And then the other. Adding any movements that feel good. And I'm talking, sending it back into a downward facing dog. Paddling out the feet. Walking out your dog. This is our first downward facing dog. So finding what feels good. Maybe rolling out the end goals. The rocking on your tip toes, sending the heels even further down. Inhale, looking between our hands, walking their feet up to meet your hands. Inhale halfway, lift arms come tuition's exhale forward, fold. Bending the knees so much so that your chest rests on your knees. And the crown of your head points to the ground. Coming into r9 down maybe annually saying the hands around the elbows, swaying from side to side. Bringing the hands back to the mat, inhale halfway lift arms, come to your shins, exhale forward fold, bringing it back into a plank, stepping the feedback, coming into our first chat around the either lowering down onto the knees, hugging the elbows in towards our ribs, and up into an upward facing dog. Enrolling over our toes into a downward facing dog. Excellent. Locking out the feet. Inhale standing there, right leg high, stacking the hips, rolling out the knee, drawing circles one way and then the other. Sending it high and stepping it through in between hands, lowering down the back leg into a little lunge, sending the hands up into a low lunge, settling in here. Arms come up overhead. Maybe taking a small back, bend. Inhaling and exhaling. Arms come to frame the front foot, lifting up the back leg, coming into twisted dragon, planting our left hand on the mat, sending our right hand up to the sky. Gaze goes up and planting the right-hand back on the mat, setting it back into our plank pose, going into our chatter on the ROA, inhale upward facing dog. Exhale downward facing dog. Paddling out the feet. Taken one big inhale. Exhale. Inhale, lifting up our left leg, stacking our hips, rolling out the mean one way and then the other, sending it up into a three-legged dog and stepping it through into our low lunch, lowering down the back knee, inhale, extending the arms up, overhead. Option to take a back bend here. Opening up through the chest. Inhaling and exhale. Hands frame the front foot, sending the right leg up, planting new right hand, sending left-hand up the gaze up, settling into or twisted dragon fly on this side, inhale and exhale, sending the left arm down, sending it back into a plank. Chatter, UNGA your way, inhale upward facing dog. Exhale downward facing dog. Beautiful. Coming into child's pose, we're going to go on our hands and means taking as much time to get there. Maybe sending your knees out as wide as the mat for a deeper stretch. Hands can be extended out in front of view. Or come to our sides. Are forehead is gently resting on the mat. Taking this time. Deep inhale, and exhale. Gently. Walk your hands back up to the front of your mat. Coming up into a table top. Locking your hands out to come into or downward facing dog, tucking the tills, sending it up. Peddling out the feet. Sending your tailbone high into the sky. Spreading your fingertips wide on the mat. Inhaling, sending the right leg high into the sky, planting it in between your hands. Coming into warrior one, getting your grounding in first and then inhale, saving the arms up overhead, bending the front, me, squaring the hips to the front, and then rotating a tour. So coming into our warrior to pose, arms come parallel to the mat, gazing over friend hand, reversing the warrior, flipping the front palm coming into our reverse warrior. And gently coming back into Warrior 2 and straightening the front leg, sending their tour selling your hands all the way forward, coming into triangle pose. Option to take your hand to your shin, to the mat, to a block, sending your left arm high into the sky, gazing towards your left fingers. Inhale, coming back up into our Warrior 2. And sending our hands to frame the front foot, sending it back into our plank and into our chatter on the ROA. Meeting in downward facing dog. Taking as much time we get there. Blocking out the feet. And on your next inhale, sending the left leg high into the sky, planting it in between our front hands, coming into our worrier One, squaring our hips to the front. And then coming into our worrier to square your hips to the side. Arms become parallel to the mat. Gazing over a friend panned, reversing our warrior, flipping our poem. Coming back into Warrior 2. Beautiful worrier. Then straightening you Lang who reaching forward, coming into triangle pose. Planting your hand on the ground or a block or your shin. Sending your hand high into the sky, gazing at your fingers. Opening your chest, keeping your lower belly engaged and your leg straight. Inhale, send your arms into our warrior to pose. And arms come down framing the front foot, sending it back into our plank and into our chatter on the meeting in downward facing dog. Penalty out those feet. Setting the hips high into the sky. Coming into table top, dropping the knees, sending the legs around, coming to lie on our backs. Taking as much time they get there. Coming into bridge pose. Our knees are bent in, our feet are flat on the floor, hip-width distance apart. On our next inhale, lifting your hips off the floor. Staying here. Exhale, bring it down one vertebrae at a time. On our next inhale, lifting our hips off the floor, maybe interlacing her fingers beneath our low back, rocking our shoulders on their chest, pressing into her feet, lifting our hips. Bring your hands back to the mat. Coming down one vertebrae at a time. Sending the knees into the chest, wrapping your hands around nations, have in your head towards your knees. Bring it back down. Sending our knees over to our left side of our mat for a simple spinal twist. Melting your right shoulder down. Noticing how different dispose feels now, towards the end of this practice, inhale, setting the legs in towards the center. Bring your head up tyrannies, and then sending it over to the right side. Arms come out to a T. Keeping your head wherever it feels comfortable. Maybe gazing over your left shoulder or keeping it straight, looking up, inhale your knees towards center, holding it all in. Making our way to reclined bound angle. Laying on her back, her knees are bent. Why? The soles of our feet touch? Your heels as close to our pelvis as comfortable. One more breath. Sending our knees into meat. Walking their feet as wide as the mat. Windshield wiper bring the legs, sending them in one direction. And then the other. Hands can be on our hips. Helping to guide delay. In linear, ready, walking the soles of the feet back to touch. Sending them out long. Send me your hands up and over your head for a nice stretch. Rolling out their wrist and their toes. And then hanging in your knees. And I want to take this time to offer you to come into any pose that you've wanting to come into that you've thought about coming into baby, that's happy, Bailey. Maybe that's child's pose. Whatever your body needs. Go there. And when you are ready for me in Shavasana option to take your hands wherever they feel comfortable. Allowing the feet to follow up in the body to become still breath, to return to its natural state. The jar to relax. Finding stillness. And we knew already, wavering out the fingers and the toes and heels. Making your way onto one side of your mat. And then entail a seated position. Coming into a comfortable seat. We're going to inhale, raise the arms up overhead and exhale, bring them to heart center. The light in me recognizes and solutes the light in you. Nama, stay.