Rise And Shine Flow: Energize Your Day With Sun Salutations

Good morning,

Thank you for being here with me today.

This session will be a 15 minute flow through sun salutations.

The goal is to awaken the body and the mind and set a positive tone for your day ahead.

Morning stretches like these are a gentle way to ease into movement,

Releasing any stiffness from sleep overnight.

As you breathe deeply,

It will help to energize your body and calm your mind,

Supporting focus as well as reducing stress.

Moving with the rhythm of your breath will open any areas of tightness,

It will build strength and it will allow you to feel grounded and centered as you start this beautiful day.

Let's get started,

Let's connect with your breaths and embrace the energy of a new day as we flow through this 15 minute together.

Close your eyes and come to standing at the top of your mat.

Inhale big breath in through your nose,

Hold at the top,

Exhale empty out of your wide open mouth.

Another breath in through your nose,

Hold at the top for just a moment,

Open your mouth,

Slight constriction in the back of the throat,

Empty everything out of your mouth.

Bigger deeper breath in through your nose,

Feel the air,

Fill up the belly,

The rib cage,

The chest,

Hold it at the top for just a moment here and this time seal your lips and gently flow the air back out of your nose.

This is your Ujjayi breath,

Victorious breath,

Use it to power you through the next few minutes here as you start your day on a positive note.

Sun salutation A,

Big breath in through your nose,

Sweep your arms high up overhead,

Gaze up,

Look up,

Exhale fold forward,

Inhale as to half lift up the spine,

Draw your hands to your shin,

Slide them up to the bottom of your knee cap,

Lengthening the spine,

Gazing forward,

Exhale fold,

Inhale trust your strong legs,

Come all the way up through standing,

Gaze up,

Look up,

Exhale bring your hands to heart center for prayer position in Samasthiti,

Inhale sweep your arms up,

Gaze up,

Look up through your fingertips,

Exhale fold forward,

Inhale as to half lift up the spine,

Exhale fold,

Plant your palms,

Step back,

High to low push up,

Roll to the tops of your feet,

Press into your palms,

Sweep your chest high up for an upward facing dog,

Tuck your toes,

Spike your hips and push up into downward facing dog,

Warm up the hamstrings here,

Dial in and out of the legs,

Alternating,

Waking up the hamstrings.

End of an exhale,

Some travel to the front of your mat,

And when you get there,

Land in a forward fold,

Inhale come all the way up through standing,

Gaze up,

Look up,

Exhale fold,

Inhale as to half lift up the spine,

Arms come to the shins,

Draw the arms up to the bottom of the knee cap,

Exhale fold,

Inhale come all the way up through standing,

Gaze up,

Look up,

Exhale bring your hands to heart center,

Prayer position for Samasthiti,

Inhale sweep your arms up overhead,

Gaze up,

Look up,

Exhale fold forward,

Inhale as to half lift up the spine,

Exhale plant your palms,

Step step back,

High to low push up,

Roll to the tops of your feet,

Press into the palms,

Lift the chest,

Crack the heart open,

Tuck your toes,

Spike your hips,

Downward facing dog,

Take a breath here in down dog,

Warming up the hamstrings,

End of an exhale,

Some travel back to the front of your mat,

Walk step hop flow,

When you get there land in a forward fold,

Inhale trust your strong legs,

Come all the way up through standing,

Gaze up,

Look up through your fingertips,

Stretching the spine,

Feeling your body growing long,

Exhale empty fold,

Inhale as to half lift up the spine,

Draw the hands up the shin through the bottom of the knee cap,

Exhale fold forward,

Inhale come all the way up to standing,

Gaze up,

Look up,

Exhale hands to heart center for Samasthiti,

Inhale sweep your arms up,

Gaze up,

Look up between your fingertips,

Exhale fold forward empty,

Inhale half lift up the spine,

Palms come to the shin,

Draw them up to the bottom of your knee cap,

Exhale fold,

Plant the palms and step step back,

High to low push up,

Roll to the tops of your feet,

Lift the heart high,

Upward facing dog,

Tuck your toes and push your hips back to downward facing dog,

Take few breaths here in down dog,

Alternating pressing in and out of the hamstrings,

Take few more breaths,

Take your time warming up the hamstrings,

End of your next exhale,

Some travel to the front of your mat,

When you get there bring your big toes to touch,

Sink your hips,

Sweep your arms up overhead,

Utkatasana chair pose,

Breathe in through your nose,

Nourishing your body,

Bring everything up through your midline,

Pull your belly button in back towards your spine,

Sink your hips just a little bit lower and breathe,

This is the Ujjayi breath,

In through your nose,

Hold,

Slight constriction in the back of your throat,

Exhale empty,

Empty,

Empty,

Breathe,

Just a few more breaths here in Utkatasana chair pose,

Sink your hips a little bit lower,

Building strength,

Building resilience,

Exhale fold forward,

Inhale it's a half lift of the spine,

Draw the hands up to the bottom of your kneecap,

Exhale fold,

Plant your palms,

Step step back,

High to low push up,

Roll to the tops of your feet,

Lift your chest upward facing dog,

Press into the mat,

Tuck your toes and pike your hips up into downward facing dog,

Pedal the dog,

Dial the feet down,

Heavy in the heels,

Warming up the hamstrings,

They are the one of the biggest muscle groups in the body,

Takes a lot to warm up the hamstrings,

Alternate,

Press in and out of your hamstrings,

End of an exhale,

Lift your right leg high,

Sweep it up overhead,

Bend it,

Make circles with it,

Open your hips,

Big inhale,

Exhale step it through,

Bend into your right knee,

Sweep your arms up overhead,

Warrior one,

Exhale plant your palms,

Step your right leg back,

High to low push up,

Roll to the tops of your feet for upward facing dog,

Tuck your toes and pike your hips to downward facing dog,

Take a breath,

Immediately step your left foot forward,

Lift your left leg high,

Bend it,

Make circles with it,

Opening up the left hip,

Deep inhale through the body,

Exhale step it forward,

Bend into your left knee,

Sweep your arms up overhead,

Dial your back heel down,

Warrior one on the left,

Gaze up through your fingertips,

Exhale plant your palms,

Step step back,

High to low push up,

Take it through the vinyasa,

When you're ready tuck your toes and pike your hips up into downward facing dog,

You've done both sides,

Some travel to the front of your mat at the end of your next exhale,

Walk step hop and when you get there land in a forward fold,

Come up to the top,

Draw the hands up to the bottom of your kneecaps for half lift of the spine,

Exhale fold forward,

Inhale sink your hips,

Sweep your arms up by ears,

Touching the toes,

Udkatasana chair pose,

Breathe,

Exhale fold forward,

Inhale half lift of the spine,

Hands to shin,

Draw the hands up through the bottom of the kneecap,

Exhale plant the palms,

Step step back,

High to low push up,

Upward facing dog,

Roll to the tops of the feet,

Pressing into the hands,

Lifting the heart,

Cracking it open,

And tuck your toes and pike your hips back,

Pressing into the hands for downward facing dog,

Take a breath and then immediately step your right foot forward,

Bending into your right knee,

Dial in your left heel down,

Sweeping the arms up overhead for warrior one,

Breathe,

Exhale fold forward,

Plant the palms to the mat,

Step step back,

High to low push up,

Upward facing dog,

Tuck the toes and pike the hips to down dog,

Immediately step your left foot forward,

Dial your right heel down,

Bend into your left knee,

Sweep your arms up overhead,

Warrior one on the left,

Breathe gaze up through the fingertip,

Exhale fold forward,

Inhale it's a half lift of the spine,

Exhale plant the palms,

Step step back,

High to low push up,

Roll to the tops of the feet,

Press into the palms,

Lift the chest,

Open the heart,

Upward facing dog,

Tuck the toes,

Pike the hips back,

Downward facing dog,

Take five breaths here,

Something about five breaths that sends a message to your nervous system that you are safe,

That you are protected,

That you are supported,

And that you are loved,

At the end of your next exhale,

Lift your right leg high,

Bend it,

Make some big circles with it,

Opening the hips,

Exhale step it through,

Sweep your arms up keeping the bend into the front knee,

Warrior one,

This time stretch the arms open,

Yt for warrior two,

Gazing through your right fingertip,

Flip your front palm and reverse your warrior,

Putting the left hand behind your back,

Exhale plant the palms,

Step step back,

High to low push up,

Upward facing dog,

Tuck the toes,

Pike the hips to down dog,

Immediately step your left foot forward,

Dial your right heel down,

Sweep your arms up overhead,

Bend into your left knee,

Warrior one on the left,

Open the arms to a yt,

Bending into the knee,

Keeping the arms open,

Stretching open to warrior two,

Flip that front palm,

Reverse your warrior,

Exhale,

Plant the palms,

Step step back,

High to low push up,

Roll to the tops of your feet,

Lift the heart high,

Upward facing dog,

Press into the palms,

Tuck your toes,

Pike your hips back for downward facing dog,

Take five breaths,

And when you're ready,

At your pace,

Very gently,

Very slowly,

Mindfully,

Make your way to seat in the middle of your mat,

And when you get there,

Bring your hands to prayer position,

Keeping your eyes closed,

Crossing at the ankles,

Letting the knees play out to the side,

Crisscross applesauce,

Inhale,

Big breath in through your nose,

Big breath out through your mouth,

Big breath in through your nose,

Hold at the top,

And exhale out through your nose,

Emptying everything out that is not serving you in this moment,

You always have this breath accessible to you,

Use it,

It is your source of peace,

Of ease,

Of comfort,

I hope this practice will leave you feeling a little bit calmer,

A little bit more kinder,

A little bit more joyful,

A little bit more focused,

A little bit clearer,

And as you move into this day,

Keep this with you,

And let it lead,

And let it radiate through you,

Touching others around you,

I hope you enjoy this day,

From my heart to yours,

With so much love,

Until we meet again,

Namaste.