Good morning!
Welcome!
I am so glad you're here to wake up your body,
Your mind and energy.
Today we'll gently move,
Stretch and awaken from the inside out.
No special flexibility or strength is needed.
Only curiosity,
Presence and a willingness to have fun with your body.
Take a moment to notice how you feel right now.
Maybe sleepy,
Heavy or a little stiff.
All of that is okay.
This practice will help you rise,
Energize and carry presence into your day.
So let's start with some grounding breaths and body awareness.
Stand up if it feels safe or sit with your feet flat on the floor.
Feel your weight grounding into the earth.
Place your hands on your belly or your heart and take a deep inhale.
Welcoming in this new day and exhale fully,
Letting any morning heaviness soften.
Again inhale,
Filling your lungs and exhale,
Letting your shoulders drop.
Notice your body's natural energy.
It's ready to move,
To stretch,
To wake up.
Now let's start with a gentle spinal wave.
If you're standing,
Soften your knees slightly and if you're sitting,
Plant your feet firmly into the ground.
Now inhale,
Gently arch your spine and lift your chest.
And on the exhale,
Round forward,
Curling softly from the tailbone up.
Inhale,
Gently arch your spine,
Lift up your chest and exhale round forward,
Curling softly from the tailbone up.
Ripple up and down six to eight times,
Following your own breathing pattern from tailbone to head,
Feeling the spine wake up,
Awaken and energize.
Now add some shoulder circles.
Lift your shoulders towards your ears on the inhale and roll them back and down on the exhale.
Repeat a few cycles and let your upper body shake off any tension or sleepiness.
On the inhale,
You lift your shoulders towards your ears and on the exhale,
Roll them back and down.
Feel how your energy is rising,
How you're shaking off yesterday and stepping fully into today.
Now place your hands gently on your hips.
Start with some slow hip circles.
Clockwise first,
And then counterclockwise.
Feel your pelvis wake,
Your lower back loosen and your body preparing to move freely.
You can make those circles as small as your body feels to do right now,
Or make them as wide as you feel you can do right now.
Just have some fun.
If you haven't changed rotation,
This is the time to do so.
Next,
Let's open the heart.
Interlace your fingers behind your back or place your hands on your lower back.
On the inhale,
Lift your chest,
Expanding the front of your body and on the exhale,
Soften,
Letting your shoulders release.
Inhale,
Lifting your chest,
Expanding the front of your body with your hands interlaced or placed on your lower back.
And on the exhale,
Soften,
Letting your shoulders release.
There is no wrong way to do this.
Just open your heart and repeat this for six cycles.
Imagine your chest as a sunrise,
Expanding warmth,
Openness and energy into the world.
Now,
Let's add a playful,
Energizing shake.
Start by shaking your arms slightly,
Your wrists,
Your hands and maybe shake the legs gently too,
Waking up circulation and bringing movement into every cell.
You can make it fun,
Maybe a little bounce in the knees,
A little wiggle in the hips.
The body loves to move and each shake sends a signal to your nervous system.
It's morning,
Time to wake up,
Time to feel alive.
And continue to shake.
Find joy in this move.
Shake your arms,
Your head,
Shake your legs,
Your knees,
Shake your feet.
Just bounce around.
Now,
Take one more deep inhale and raise your arms overhead and exhale,
Sweep them down with energy and intention.
Once more,
Inhale,
Bringing your arms overhead and exhale,
Sweeping them down with energy and intention.
One last time with more energy.
Inhale,
Raising your arms all the way overhead and on the exhale,
Sweep them down with energy and intention.
Feel awake,
Feel present,
Feel alive.
Now,
Stand still or sit for a moment and place your hands on your heart.
Notice your body,
Warm,
Awake and full of energy.
Take a few breaths and set a small intention for your day.
Something simple,
Positive and uplifting.
This could be,
I carry calm and joy with me today or I move through my day with ease and presence.
Or anything else that resonates with you right now.
Gently bring a smile to your face.
You've awakened your body,
Energized your mind and opened your heart.
You've set the intention to start the day right and I'm so proud of you.
Now,
Take this energy into your day with curiosity,
Lightness and gratitude.
Thank you so much for practicing with me.
My name is Natalie and I would like to practice with you again soon.
From my heart to yours,
Have an amazing day.
Namaste.
