Quick & Easy Afternoon Pick-Me-Up Yoga Flow | Yoga With Dakota | Skillshare

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Quick & Easy Afternoon Pick-Me-Up Yoga 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

3 Lessons (15m)
    • 1. Introduction

    • 2. Part 1: Afternoon Flow

    • 3. Part 2: Afternoon Flow

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About This Class


In this quick and easy yoga practice we will flow through poses that energize and wake up the mind and body.

Find a sense of calm and mindfulness while following along in this short practice.

When you're ready, let's hop on the mat and get started :)

No prior yoga experience needed to perform this yoga flow.

Meet Your Teacher

Teacher Profile Image

Yoga With Dakota

Certified Yoga Instructor


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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1. Introduction: Hi everyone. My name is Dakota and welcome to this afternoon. Pick me up yo a course. In this quick and easy routine, we will flow through poses that energize and wake up the mind and body. We will hold each pose for at least a minute to help recharge and restore the mind and body. This course you can do anywhere or any time you need to get up and get moving. Also, you can go through the course and note what poses your body needs most, and then craft your own custom flow. Throughout the poses, there are modifications so you can adjust them according to your body's specific needs for this sequence. So we will need a yoga mat or a soft grounded surface, a yoga block to help with balancing and comfort. And also optionally a blanket, a bolster, a pillow to rest on in some various poses. Now that all being said, whenever you're ready, let's hop on the mat and get started. 2. Part 1: Afternoon Flow: Before we begin with a yoga flow, let us first take a deep belly breath. Start by inhaling, filling the belly with breath, expanding and exhaling, contracting your abs. Again on your own bread. Bring oxygen to the whole body. Maybe gently closing the eyes. Now whenever you're ready, let's get started. 3. Part 2: Afternoon Flow: Let us begin this afternoon. Pick me up routine and mountain pose. So coming to you Matt to grounding each toe into the mat, setting the weight into your tippy toes and then into your heels. Feeling lacing grounded. Inhaling, setting the shoulders up, facing the poems forward, exhaling, sending the shoulders down and back. Gaze focuses on something in front of you. Engaging the AMS. Inhaling here. Exhaling. Inhaling, bending the Neves, sending the arms up overhead and XORing, sending the arms to your sides. Or more time inhaling. Exhale, arms come to the waist, hanging at the hips, folding forward. Hipster sect arrhythmias, gently placing the hands on the mat or on a block. Whatever you find more comfortable, maybe going into rag doll, grabbing either elbow, extending the crown of the head down, then rocking from side to side. And breathing in this pose. Placing the hands down, inhaling arms come to your shins, extending the higher excited gaze. Exhaling, folding forward. One more time, inhale, halfway, lift. Exhale, fold. If lowered. Locking the hands out, bending the knees into a downward facing dog, sending the hips up, peddling out, defeat. Inhaling, exhaling, dropping the knees. Matt, I'm talking the toes, going into our cat and cow. Shoulders over, wrists, hips over and on an inhale, we're gonna drop the abdomen, extending gaze, extend the heart, and exhaling, engaging those. I'm sending it up into our cat or more on your own bread. Feel free to go as fast or as slow as you want. Gently waking up the spine, doing what feels good for your body. And then coming back into a neutral spine, maybe shaking out. And we're going to exhale, extending our arms straight out in front of us and gently moving on to our stomach. We're gonna go into a baby cobra. So coming on to our belly, we're gonna move her hands under our shoulders, engaging our core. We're going to draw the shoulder blades together. Inhaling. We're going to lift up the chest. Disability cobra, not anything extravagant, just hovering over the mat, maintaining along spine, shoulders or away from the ears. Tugging the chin and a little bit towards the chest. Gazing at something in front of you and exhaling in this pose. Inhaling and exhaling. Printing the tops of your feet in the mat. And on our next exhale, we're going to gently lower down, pleasing our chin gently on the mat. Inhaling here. And non exhale. I'm talking the toes, sending it back into our downward facing dog. Maybe walking it out. Inhaling, exhaling gaze goes forward. We're gonna lower down onto our knees again, coming into camel pose. So will begin coming onto our knees. If this is too much on your needs, you can go ahead and grab a blanket or something soft and place under there, pressing the tops of the feet into the mat gently. In herring. We're going to place the hand on our lower back. So not pressing into the lower back but just gently having them there for some support. Now from here we're going to tuck the tailbone in length. And at, imagine someone pulling you up from the top of your head. And on our next exhale, we're going to slowly lean back, bringing the shoulder blades together, opening up the chest. Now this is comfortable for you. Option to stay here. Or we can place one hand on the soles of our feet and then the other. Keeping the neck in a neutral position, not straining the neck. Maybe allowing it to drop gently back. Pushing the hips forward so they're aligned with the needs. Inhaling and exhaling. Inhaling gently, bringing the hands back to lower back, can exhale fully reds. Taking a breath here. Exhaling, sitting back on tear heels. Inhaling, and exhaling extremely arms in front of you going into a nice child's put loose, resting your head on the mat, breathing into your low back. Maybe walking in and out a little more in front of you. Setting the right arm back, meet your feet. And then sending the left time back to meet your feet. Palms facing up, relaxing the shoulders. On your next inhale, gently, walking the hands to push yourself. Taking a big breath here. Exhaling with a mouth open. Shake it out. Now moving on to the next pose is Garland pose. But if you have an ankle or a knee or hip injury, I recommend going into bound angle post. So I'm gonna go ahead and show the bound angle pose is just a modifications. But I'm gonna go ahead and show that now. So bound angle our souls and our feet are going to touch, bringing the soles of the feet in towards the pelvis, extending the spine nice and tall. Our hands can either go in between our toes or around our ankles, whatever is more comfortable for you, even by your waist. But making sure the spine is nice and tall, engaging your core. And on your next inhale, sending a spine as tall as you can go. And exhaling, extending the spine straight down over your feet. And getting nice and comfy and cozy here. So this is bound angle. Now we're gonna go into Garland pose. Everyone who lives in injury will stay in that pose. But for Garland will start in mountain pose, starting in prayer. So our hands come to me in heart center, saying the gaze to the front of the room, stepping the feet out a little bit more than hip-width distance apart. And then we're going to turn the feet to the side of the mat. So a little bit of an angle here. And then our gaze is going to go again to the front of the room. Hands are in prayer, inhaling, lifting from the waste and exhale, bending the knees slowly going down into a deep squat, inhaling, allowing the spine to stand up nice and tall. Drilling the chest forward, exhaling, pressing the elbows into the insides of knees. Pressing the palms together to create resistance. And smiling here in this Garland pose. Inhaling, exhaling. On the next inhale, placing the hands either on the floor, on your knees but gently coming out of the pose. And then exhale. We're going to unpack the toes and send it back into a forward fold. Walking the feet, hip-width, distance apart. Inhaling halfway lift. Exhale, folded forward. Inhale route to rise. Exhale. Hands come to heart center. Inhale CP, arms up. Exhale. Hands come to Heart Center. Thank you for joining me in this afternoon. Pick me up course. I hope you have a great day. Now mistake.