Morning Yoga: Energizing Wake Up Flow | Yoga With Dakota | Skillshare

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Morning Yoga: Energizing Wake Up Flow

teacher avatar Yoga With Dakota, Certified Yoga Instructor

Watch this class and thousands more

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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 (14m)
    • 1. Morning Yoga Introduction

      0:19
    • 2. Morning Yoga Routine

      13:17
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About This Class

This quick and easy yoga flow is wonderful for getting your blood flowing and your energy focused on the day ahead. The poses will strengthen your body and help you feel fit and flexible all day long in the mind, body, and spirit.

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Hop on your mat and start to build the foundation of your own yoga practice with this home yoga flow! Enjoy, stay mindful and find what feels good for YOU!

~Namaste

Meet Your Teacher

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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. Morning Yoga Introduction: Hi, everyone. My name is Dakota. And welcome to this morning yoga course. In this course, I am going to be sharing with you my favorite quick morning routine. You don't need any prior yoga experience. This routine is about 10 minutes long and is best done in the morning because it will get your day off to a great start. That being said, let's get started. 2. Morning Yoga Routine: Hello, everyone. And welcome to this morning flow. My name is Dakota, and I will be your instructor for today. For this flow, we're going to begin and child's pose, so it's always easier to get up in the morning when you're gonna come onto your mat and child's pose is gonna be the first thing you have. You can have your knees as close together, whereas why does the mat? And if that's still not comfortable, you can sit upon a block and gently fold forward, beginning to close your eyes and allowing your body to become heavy. Inhale and tear lower back as it gets wide, filling up your mat, breathing in for a count of three and exhaling through the nose or mouth for three. Let it go one more time. Just like that, inhaling, feeling the back broaden, exhaling through the nose or mouth. Think h a a Z Breathe out. Last one really big inhale, fill up all the way and exhaling completely. And from here we're going to gently Walker hands over to the right side of our Matt, and you can stack your left hand on top of your right for a simple side body stretch on the left side. Think of anchoring. You're left sitting bone down and breathes into the left side rib cage. Feel as it gets wider as you're filling up with air from the inside out. Good. And then just walk the hands to the center to stop a year breathing and gently walk them over to the left side of your mat. Now stacking your right hand on top of the left, sending the breath into the right side ribs now, allowing them to become wider. I like to imagine the ribs or like an accordion, and you're just filling them up with breath coming back, gently walking your hands to the center of your mat. We're going to come up onto on all fours position, making sure our shoulders over a wrists, hips over knees, arms are parallel to one another, and as we inhale, we're going to come into its called up cat, taking the shoulder heads back, opening across the chest, looking up towards the sky, and then as you breathe out, rippling through the spine, the tailbone lengthens, dropping the head two more just like that in your own breath, creating space between the shoulders and the upper back as you breathe out, drawing your navel towards sealing, making that Halloween catching and allowing your head and neck to relax, breathing in coming into a neutral spine. We're going to take circles with the hips, going in one direction slowly starting to open up the hips. And now we're going to go. The opposite direction is taking small circles, setting your intention for this particular practice. Being grateful you showed up today. Now curling your toes under your going to either keep your knees deeply bent as you take your seat high to the ceiling for a modified downward facing dog. Or, if you've been doing yoga long time, you can play with straightening your legs, beginning to yearn one hell to the floor and then the other. Otherwise, it's fine to keep your knees deeply bent and prioritizing, lengthening your spine, sending the sits bones high to the sky, pressing down through all your knuckles, spreading your fingers far apart when you're ready, rocking forward to a plank pose so shoulders over wrists heels. Press back, John, your abs up and in turning on your thighs, your abs reaching the sternum forward in the heels back exhaling, sending it back to downward facing dog rocking onto a plank again were gently gonna drop to her knees, bending at the elbows, hugging the elbows in towards our sides. Gonna go one to a little baby cobra, pressing your hips into the mat first, lengthening at your lower back, inhaling, broadening the chest. Exhale lower down Inhales your tailbone moves towards your heels, breathing in, peeling your heart off the floor. Exhale lower down. Inhale breathing in exhale lower down and on our next inhale, gently rocking back to all fours. Tabletop position. Maybe shaking out a little bit inhaling, placing our left hand in the center of our Matt, reaching up the right hand to the sky, peeling up, opening our chest for an easy twist. Big breath here, making sure your arms or parallel to one another like a straight line. Exhale, placing your right hand down. Maybe ruling out the wrists a little bit. We have the arms placing our right hand now in the center of our Matt, lifting up the left to reach the sky, opening up your heart now to the other side of the room, smiling up making sure your hips are still facing the front of your mat, not twisting too much. Exhale lower your left hand to meet your right. We're gonna tuck the toes, sending it back downward facing dog, gently peddling at your feet on your next inhale. Gently lift the right leg up to the sky, exhaling, crunching it into your nose. Inhale lift up. Exhale, crunching it in. Inhale lifting up exhaling, meeting it down to the ground on your next. Inhale your left leg rises, exhale, crunch it, and to meet your nose, inhale lift up. Exhale. Bring it in. Inhale lift up gently place it on the ground to meet your right. Inhale right leg lifts. Hire this guy squaring the hips and now stacking the right hip over the left, drawing baby circles with your hip and your foot opening up the hip, squaring off the right leg now and gently dropping it to the ground, pedaling out the feet. Inhale. Lift up the left like squaring off the hips. Now stacking the left tip on top of the right, gently making small circles with the foot and the hip, bringing the foot back down to meet the right, pedaling at your feet and gently dropping to your knees sitting back and to a close need. Child's pose may be tempting the fingers Onley having the fingertips on your mat, or maybe putting your hands to meet your feet and giving them a nice massage. Thanking yourself for coming to the mat this morning may be rubbing your forehead on the mat from side to side. Now I want you to set your own intention for the day. Let yesterday be yesterday and tomorrow. Be tomorrow. Live today for you. Now if you're a people pleaser like myself, this is a rather hard decision to make letting your decisions throughout the day be about yourself and not living it for other people. I want you to think about this throughout the day and be present in the moment when an opportunity arises for you to make a decision. Think about your wants and your needs, not about what other people were gonna think, but if it's the right thing to do because it's what you want. Gently sweep the arms underneath the shoulders and move into a tabletop position between the legs around into a seated position in the center of your mat Bring your hands to hearts center and then to third eye the light in me honors and sees the light in each and every one of you from my heart to yours. Nomis State Thank you so much for sharing this morning yoga routine with me. I hope you have a wonderful day. Please comment in my messages. If you have any questions, I'll see when the next practice.