Morning Yoga Flow - Stretch and Energize

1. Introduction: Hello everyone, welcome to today's class. Today's class is a morning yoga targeting the entire body. This is a perfect practice for you to do first thing in the morning. I promised this class will make you feel nose and yummy and stretched and just simply ready to get started. Your day. Fully energized and ready to shine. All you need is literally just yourself. You have a yoga mat. Great. If you don't, no worries at all, you can still do this practice. So let's get started. 2. Morning Yoga to Stretch and Energize: Alright, so today we'll get to that in a cross-legged position. I recommend starting with your right leg in front of your left. If your knees are not touching the ground, that's absolutely fine. Ground down through your sitting bones. Crown of your head is reaching up towards the sky. Roll your shoulders back. You have your chest forward. Feel the space craving for your body to grow taller, to lengthen. Find a bit really single breath. Inhale through the nose, exhale through the mouth. Done PFA to make it audible. Amazing. Let's repeat this one more time a, and hit the news. Let's go one there for the next unhealthy both of your arms up to the sky and the lace your fingers and push the palms of your hands up towards the ceiling, towards the sky. Hey, inhale here. Exhale, find about devotes the right, stretching the left side of your body. Palms of your hands are still pushing away. Inhale, come back to center. Exhale, left. Next inhale. Come back to center, release the interlace and release your left hand down by your side. One more inhale here. Exhale big stretch to the left. Your right arm extended by your right ear. Your right fingertips are reaching all the way to the left. Don't be afraid to bend your arm here, your left arm to find even deeper stretch. Just make sure your sitting bones stay on. Demands. A inhale, come back to center for from your abs. Exhale, place your right hand down and stretch to the right. Again, made a stretch as deep as you need right now. Is your practice. Your body. And come back to center. Pinging, lift your arms up to the sky and exhale cactus opening the chest, dropping the shoulder blades together, creating space. Inhale, start drowning your spine. Reaching your hands in front of you, finding an interlaced and pushing the palms away around the back. Inhale here one more time. Exhale, find that cactus with the arms. Opening the chest. Inhale and exhale open characters. The arms inhale one last time, round. Exhale. Really he's come to a neutral position. Extend your right leg towards the right side. Left leg stays bent and food is aiming. Two verts yourself. Your right leg is active here, inhale, exhale, find an assignment. You can place your right forearm on your right leg. And your left arm reaches up and over. The next inhale, come back to center. Place your left hand next to lift your hips all the way up. By your right ear. Lifting the hips. Squeezing the glutes. Hello, We are some down. Reach your hands towards your right foot. Next, inhale. Lift yourself all the way up. Hips, aiming high up to the sky, squeezing the glutes which will help you. There's that little lift. Turn exhale down. Reaching your hands towards the right fold. If they don't that it's okay. And exhale down. Perfect. Perfect. Becky yourself off slightly. Father, seated position. Again. This time. Bend your right leg and extend your left leg. Find some length, inhale and exhale. Reach your right fingertips towards your left foot. Really stretching the right side of the body. Inhale. Lift yourself back to center. Place your right hand next to lift yourself up. To this little variation of a supported side plank. Exhale, come all the way back down. Fine. They're left holding your hands. Exhale, find it fruit. **** up. And exhale. Find yourself all the way back up and bend your left knee in to a cross-legged position again, right where we started. From your seated position. Find a way to force make sure your hands underneath your shoulders, your knees, underneath your hips. Well, I'll just fine. Get them cow here. Inhale, shine hot for cow. Exhale. Start pushing yourself a vein from the ground, your hands, drawing a belly button in towards the spine. Inhale and exhale. Inhale, come back to center and reposition your knees so you want them to be widely applied this time. So these are white. Inhale here in the center. Excel sheets yourself all the way back towards your heels, almost to a child's pose. And on an inhale, bend your elbows here. Swatch yourself through this variation of a cow pose to the front and exhale around, a big inhale and exhale. So really, you're really leaning away through these two postures for with your breath. Inhale and exhale. Okay, The next exhale, stay in the child's pose, wide legged child's pose. Bringing the sitting bones towards the heels, pick those are touching. On the next inhale, lift your right arm up to the sky, exhale thread on the tele trying to keep your daughter so far out of the mat. You're not trying to open to the side, but you are finding a stretch in that right shoulder space. By dropped dielectric drawing it down gently, slowly release. Find some movement from side to side and your hips. Once you already ending next inhale, lift your left arm up to the sky and flooded Honda all the way to the right. Again, you want to try to opening the shoulder space. Lives on squares. Pushing your left shoulder down directly to them. Slowly. Release your way all the way onto your belly. Can you away they're beautiful. Place your hands to the corners of the mat. Inhale, lift your chest. Exhale over. Your elbows are aiming high. Inhale and exhale. And exhale. Wonderful. On the next inhale slide, your left leg next to your left leg is bent next to you, creating 90 degree angles. You can keep your hands where they are, but you can just place them by your sides. You can keep your hands where they are or you can just place them underneath your shoulders. Next, inhale. Keep your left leg where it is. Enroll yourself over to your right side. Lifting off the ground and the left leg will slowly position. So that's the left foot splendid down to the ground in front of you who are trying to find a side stretch here. You can slide your right hand away from you and really slump into that right shoulder. Really deepen the stretch here. So find the right side. Few reps really cracking open. Nice and juicy stretch. That it got slow and make your way back to the front pose. Bring the left leg, mix to the right. Let's repeat the same on the other side. Slider derived lack next to you. How frog pose. Again, hence out of ether in the corners or under your shoulders. The next inhale, lifting your torso up, rolling over the left side, placing or stepping that right foot in front of you, slumping into that left shoulder. Totally feel that nice opening for the left side of your ribs style to make your way back. Half for possession. The way to the start. Your legs parallel to one another. You're just laying on your belly. Now. Place your hands underneath your shoulders and make your way through all fours. Tuck your toes under, shift your sitting bones back towards the heel variation or my child's pose. Then from here, just find a way to a downward facing dog. Walking the dog, taking for a little walk, you're really pushing yourself away from the ground. Lifting this thing will tie up to the sky. Next, inhale, right foot steps forward between your hands, glazing the left knee down to the ground, hands the splint it down to the ground. Right arm lifts up easily. Twist. Inhale here, exhale, hands down next to your right foot and start shifting your weight back towards the house. How splits? Extending the right leg, flexing the right foot. Inhale, find some length lengthen the spine. Exhale fault, Britain me the torso towards the leg. Inhale, lift. Exhale forward. Fold here for two breaths. Beautiful. On your next inhale, start walking. Your hands all the way to the right as far as they can go. Your hips are still squared. In this house put position. Just your torso, your left side of it there. So that is opening. Stretching. You feel any tension in your body, send your breath down. Your focus, vital energy, your brand. Slowly walk your hands back. Inhale, lengthen the spine in your house but make your way. Flew low line, all the way back to Inanna facing note on an exhale. Amazing. Maybe just find some movement for one breath here in your next inhale. Left foot steps forwards between your hands. Blend your right knee down to the mat. Inhale how each your left arm up to the sky is a twist. Inhale, exhale, plan that hand down next to your left foot and start shifting your weight towards the back of the mat to have splits and help find length in the spine lengthen, exhale fold. Bring your torso closer to do like inhale, lengthen, exhale fold, hold here for two graphs. Next, inhale, start walking your hands this time. All the way to the left. Again, hips thes squared. And now you're really finding that stretch in the right side of your body. As far as they can go. Again, if you feel tension, go hold your breath. Let it flow. It will help you to get deeper into yourself and into position physically. Slowly. Walk your hands back. Inhale, bring yourself through that low lunge. Exhale. Find yourself in a downward facing dog. Next, inhale. Slowly on these down in your downward facing dog and sit on your heels. High axon, it will find spinal twist here. So just lift your arms up on an inhale and exhale. Place your left hand on your right phi. Right arm goes behind you. Left hand can reach the ground. Really help you twist here. Inhale, lengthen, exhale, rotate, twist. On the next inhale. Find your way back to center. Exhale, twist to the other side. So right hand on your left thigh, left arm behind you. Opening the chest. Slowly find your way to the center, placing your hands on your thighs for a moment. Finish today's practice. Standing up. So find your way to standing, to support yourself or your hair. Stand up. Take a breath of joy, which is a beautiful energizing breath technique. And I'll quickly show you what it looks like before we go through five rounds of this practice. So they are free in health that happen deliberately after one another. Inhale, exhale, inhale, exhale. We will go through five france. Of this technique. You can just follow your own speed. If it gets too much, stop, take a break. And you can then continue in your own time and speed. So let's see, Take a big releasing breath before we get started. Inhale, exhale, let go for now. Let's get that fifth exhale. Just let your body hang here. Falsified some substance in your knees, extension through your shoulders, neck, gently, some growing two vertebrae by vertebrae, bringing yourself all the way up to standing, head and neck coming last. Thank you so much for practicing with me. I hope you enjoyed this morning class. You can differentiate, let me know how you got on. I would love to hear from you and I hope to see you very soon. Have a wonderful day. Bye bye.