Good morning yogi!
Welcome to this short energizing vinyasa flow to wake up our body and mind.
If you are already using props in your practice make them handy and let's get started on the top of our mat in mountain pose.
Tadasana!
Stand up though with an open heart.
Press through all four corners of your feet.
And feel your feet connecting to the earth.
Lift your kneecaps up to engage your quadriceps.
And then as you inhale,
Sweep your arms out and up.
Bring your fonts to touch.
And as you exhale,
Plant to the heart center all up into your chest.
Two more times,
Inhale,
Sweep your arms over your head.
And as you exhale,
Palms to the heart center.
Last one,
Inhale.
Exhaling interlace your fingers and then as you inhale press your palms away from you round through your spine chin towards your chest And as you exhale,
Arms over your head.
Two more times.
Inhale,
Arms in front of you.
Exhale over your head.
Last one,
Inhale.
Exhale pause here press your palms towards the ceiling Press your feet.
Inhale,
Lengthen.
And as you exhale lean to the left,
Press your right foot.
Hug your ribs and Come back center.
Inhale.
And as you exhale,
Lean to the right.
Back to center,
Interlace your fingers behind your back.
Straighten your arms bend your knees as much as you need and then as you inhale come forward release your head down And bring your hands towards the ceiling.
Take a couple breaths here.
Release your hands.
Grab opposite elbows And just hang here if you like,
Just wait side to side.
Release your arms as you inhale,
Halfway up,
Lengthen through your spine,
Open your chest.
As you exhale,
Make your way to tabletop position.
Align your breasts under your shoulders knees under your head spread to your fingers,
Cross to your hand.
Let's take three rounds of cat and cow.
So as you inhale,
Drop your belly down and lift your chest.
And as you exhale round through your spine,
Chin towards your chest.
Inhale.
Exhale.
Last one.
Inhale.
Exhale.
Come to neutral.
Extend your left leg back with your left foot flat on the floor and then swing your right foot to the side so your right knee is under your hip.
Press to your right hand.
As you inhale,
Left hand reaches up.
And as you exhale over your head.
As you inhale,
Come up,
Arms out to the side.
And as you exhale lean to the left left hand down right hand over your head and gently press your right hip forward.
Now bring your right hand down.
And step your left foot forward.
And here is your inhale sweep your arms over your head,
Low lunge.
Let's make three big circles with our arms.
So as you inhale.
Sweeping your arms back.
And then forward.
Then go for second one,
Opening through your chest.
As you inhale,
Sweep your arms over your head.
And with your eye-aksel,
Hands down.
Walk your left foot a bit forward,
Straighten your left leg Keeping a microband in your left knee and flex your left foot.
Now circle your left ankle one direction a few times.
And then switch the direction.
Then flex your left foot pause here inhale lengthen Press your right hand or your right fingertips.
And then as you exhale,
Left hand,
The reach is up.
Open.
Pause here.
Release your love hand,
Re-bend your love knee and bring your right foot 45 degree pyramid pose.
To inhale lengthen.
Stay here.
Or fold.
Take one breath here.
Then lift your left toes off the floor.
And then turn to the right with your feet parallel.
To each other.
Press to your right hand as you inhale left hand reaches up Look up or in front of you.
And then release your left hand Right hand reaches up.
Release your right hand,
Now pivot your right toes out slightly,
Bend your right knee and come to the ball of your right foot.
Turn your left leg out so your Left toes face up towards the ceiling.
Bring your palms to the heart center And take a breath here in side lunge.
The next inhale,
Come forward,
Bend your left knee.
Stand your arms out to the side,
Warrior two.
Press to your feet,
Firm your legs up.
And look over your left hand.
Release your right hand down,
Left hand reaches up over your head,
Reverse.
Inhale to warrior two.
And then as you exhale come to the ball of your right foot square your hips forward and bring your arms over your head.
High lunch.
Stand to your right leg.
Stretching through the ball of your right foot.
And I'll sit here.
Exhale.
Another inhale.
And as you exhale,
Hands down,
Step your left foot back,
Plank Pose.
Pause here press to your hands rest under your shoulders Inhale.
And as you exhale,
Slowly come all the way down onto your belly.
Untuck your toes.
Bring your hands wider than your mat.
And press to your fingertips.
Rest your forehead down.
And then as you inhale,
Lift your hand.
Head your chest and look over your left shoulder.
And as you exhale lower down.
Inhale roll up look over your right shoulder and exhale down in hand Look up.
And as you exhale down.
Bring your hands under your shoulders,
Tuck your toes,
Press back,
Active chart pose.
As you inhale round forward.
As you exhale,
Lift your knees off the floor,
Send your hips up and back,
Downward facing dog.
If you like to pedal your feet.
And then slowly move to stillness for a few breaths.
Feel your hands and feet on the floor.
Relax your face.
Feel your breath.
Take another breath.
Then release your knees down,
Back to tabletop position.
Let's go for a second side.
Take three rounds of cat and cow.
So inhale to cow.
And as you exhale the gap.
Another one.
And last one.
Come to neutral.
Extend your right leg back,
Right foot flat on the floor.
Foot to the side.
Press to your left hand.
As you inhale,
Right hand reaches up.
And as you ask them over,
You have to.
.
.
As you inhale come up,
Extend your arms out to the side.
As you exhale,
Lean to the right,
Right hand down,
Left hand over your head.
Gently press your left hip forward Bring your left hand down,
Step your right foot forward.
Going for low lunge.
As you inhale,
Sweep your arms over your head.
As you exhale,
Sink your hips low.
And then let's take three big circles.
This time starting forward so as you inhale lean forward and then sweep the floor and then back.
Then another one.
And last one.
You inhale,
Sweep your arms over your head.
Now with your exhale,
Hands down.
Walk your right foot forward.
Straighten your right leg.
Keep a microband in your right knee.
Half split.
Circle your right ankle one direction.
And then switch direction.
Flats your right foot.
To inhale lengthen Stand your chest forward.
Press your left hand.
And reach your right hand towards the ceiling twist.
Look up or in front of you.
Release your right hand.
Rebend your right knee.
Bring your left foot 45 and straighten your right leg pyramid pose As you inhale,
Lengthen.
And as you exhale fold here and stay for another breath.
Draw your left hip forward.
Lift your right toes on the floor.
And then come to the left.
With your feet,
Paulo.
This time,
Let's interlace fingers behind our back.
And as you inhale straighten your hands towards the ceiling.
And as you exhale,
Come forward.
Take a couple of brats here.
Release your arms So inhale halfway up.
Turn your left toes out slightly and come to the ball of your left foot.
Turn your right leg out.
Second side to side lunch.
Palms to the heart center,
Pause here for one breath.
Press through your right hand.
As you inhale,
Come forward and bend your right knee.
Arms out to the side,
Warrior two.
Look over your right hand.
And broaden across your color bones.
Release your left hand down,
Right hand reaches up and over your head.
Then come back toward your knee.
Inhale.
As you exhale,
Come to the ball of your left foot,
High lunge arms over your head.
Press your left foot.
Lengthen through your waist Inhale.
And as you exhale hands down,
Step your right foot back,
Plank pose.
Pause here in your plank.
Inhale.
And as you exhale,
Slowly lower all the way down onto your belly.
Untuck your toes.
Extend your arms by your side with your palms facing down.
Rest your forehead on.
As you inhale,
Lift your head,
Your chest.
Your hands and your feet on the floor.
Locust pose.
Key gazing down.
Hands under your shoulders,
Tuck your toes.
Press back to active jobs posted.
As you inhale round forward.
As you exhale,
Hips up and back,
Downward facing dog.
A few breaths here.
Last breath.
Look forward,
Step your right foot outside your right hand and your left foot outside your left hand.
And come to Yogi Squad Malasana.
Bounce to the heart center Press your elbows into your inner knees.
And as you inhale,
Lift your chest up.
Relax your shoulders down.
Here I invite you to close your eyes.
And take a moment of gratitude.
What are you grateful for this morning?
First,
Few things that pop into your mind.
Take a deep breath in.
And slow breath out.
Open your eyes.
And then let's add.
Trust here.
So stretch your right arm out.
And as you inhale,
Left arm reaches up.
And look up.
You can pause here.
Or go for a bind.
Drawing your hands behind your back.
Keep your left.
Knee from dropping inward.
Slowly release,
Palms to the heart center.
Let's go for second side.
Reach your left arm out,
Right hand reach other.
And then you can stay here.
Or go for a bind.
And then release,
Bounce the heart center.
Another breath.
And then come to see the position Bring the soles of your feet together.
And allow your knees to open out to the side.
Notice if you need A folded blanket or a block under your hips.
Create more space in your spine.
And here open your feet like a book.
And then start flipping your legs.
And now pause as you inhale lengthen,
Send your chest forward.
And as your exhale maybe come a little bit forward Use your elbows to press into your inner thighs to open your legs.
More.
Take another breath.
And then slowly.
Extend your legs,
Shake them out.
And come to a cross-legged seated position.
Lengthen through your spine relax your shoulders down And rest your hands on your thighs.
Once again close your eyes.
Now allow yourself to be still.
Silent and present.
Feel your body vibrating pulsing.
With your breath I invite you to set an intention for your day.
How do you want to feel today?
Set a goal for your energy.
Then take a deep breath in.
And slow breath out.
Gently open your eyes.
Thank you so much for joining me in this practice.
I hope to see you soon.
