Welcome my name is Morgane and today I will guide you through this simple yoga to get started in the morning,
To get more energy and to get the body moving.
So we're going to start by finding a seated position.
You can close your eyes,
Let your shoulders drop,
Inhale and let your spine lengthen.
Exhale and we're gonna place one hand on the chest,
One hand on the belly just to feel the breath.
Take a deep breath in through your nose.
And deep breaths out through your nose.
Take a moment to notice how your body feels this morning.
Keep taking some deep breaths and maybe you'd like to set an intention to start your day.
And slowly exhale and you can bring your hands on your knees.
We're gonna do a few circles with the shoulders.
On your inhale,
Bring your shoulders up to your ears.
On your exhale,
Let your shoulders down.
Then you can do some circles in the opposite direction.
Exhale and let your shoulders drop.
We're gonna do some circles.
Imagine that you're drawing a circle with your chest on the inhale,
Bringing your chest forward.
And on your exhale you can round your back and let your head down we're going to draw some circles in the opposite direction Exhale and slowly come back to center.
On the inhale,
You can lift your arms up towards the ceiling.
On the exhale,
Let your arms down,
Relax your head.
Take a few more breaths like that.
Try to take as much space as possible when you open your arms.
Exhale,
Bring your hands down.
We're gonna move into hands and knees so you can place your shoulders above your wrists and your knees under your hips.
On your inhale,
You can look up towards the ceiling,
Let your belly down.
On the exhale,
Round your back as much as you can,
Chin towards the chest.
Take a few more breaths to warm up the spine.
Exhale and come back to center finding a flat back we're gonna lift right leg up And left arm up and keeping your balance,
Squeezing your glutes using your core and hold it.
And slowly switching side we're going to lift left leg up right arm up keep taking some deep breaths through your nose And slowly release for child's pose.
Let your knees open,
Big toes touching,
Sitting down on your heels.
Relax your head and relax your arms.
Take a few breaths here to let the whole body relax.
With each exhale,
Relaxing your face,
Relaxing your shoulders and arms.
Take one more breath and we're gonna slowly move into a cobra so you can lay down on your belly.
Place your hands under your shoulders,
Elbows towards your ribs.
On your inhale,
Lifting your chest.
Exhale and bring your head down.
See if you can use your glutes,
If you can point your toes,
You want to be quite active.
Take a few more breaths,
Opening the chest.
Exhale and place your hands behind your back.
Grab your hands together,
Opening your chest,
Lifting your chest,
Lifting your head,
Lifting your knees above the floor.
Deep breath in through your nose and out through your nose,
Stretching your arms back.
We're going to stay a little longer.
And exhale slowly release pushing into your hands we're gonna find a seated position Stretch your legs forward,
Flexing your feet,
Lengthen your spine.
Stretch your arms forward as far as you can.
Exhale,
Relax your arms,
Relax your head.
Staying in the stretch deep breaths in through your nose see if you can keep your feet flexed.
Exhale and release place your hands just under your shoulders behind your back lifting your hips opening your chest for plank Upward Blink.
And we hold it,
Deep breath in through your nose and out through your nose.
Exhale and release and you can slowly roll down on your back.
And here just massaging your spine as you roll from right side to left side.
Exhale,
Bring your feet down,
Arms by your sides.
On your inhale,
Lifting your arms and lifting your hips.
And on your exhale,
Slowly roll down your spine,
Bring your arms by your side.
Take a few more breaths,
Inhale through your nose.
Exhale and place your hands just under your sacrum palms facing down and lift both legs up towards the ceiling.
You can soften your knees,
Relax your face.
Exhale letting your face and shoulders relax You can start doing a few movements with your feet.
You can point and flex.
You can do a few circles with your ankles.
Exhale and slowly release.
Release your hands.
Let your arms open or cactus arms with elbows bent.
We're gonna bring both knees down on the right side and turn the head to left side for a twist.
Deep breaths in through your nose.
Let your chest and belly expand.
Exhale.
Let your legs relax.
And slowly switching side,
Bring your knees down to left side,
Turn your head to right side.
And coming back to center,
We're going to move into Shavasana,
Relaxation pose,
Laying down on your back,
Legs extended,
Arms by your sides.
Feel free to close your eyes and taking a deep breath in through your nose.
And full breath out through your mouth.
Let your whole body relax.
Taking this moment for yourself to enjoy the benefits of your practice.
Maybe you can visualize in which positive way could your day go.
What would you wish for yourself to happen?
And just allowing yourself to enjoy this moment of relaxation.
Moment where you can fully let go and just be yourself.
Take a deep breath in and deep breath out.
Thank you so much for joining me today.
Have a great day.
