Morning Energy Flow - Sun Salutations & Breathwork (34-Min)

00:30

00:30

Morning Energy Flow - Sun Salutations & Breathwork (34-Min)

Rated

5

Type

guided

Activity

Meditation

Suitable for

Experienced

Plays

2

A complete morning practice to energize your body and center your mind. This session begins with diaphragmatic breathing and warm-up movements, then flows through multiple rounds of sun salutations with warrior variations. We close with a calming cooldown and inner awareness. Perfect for building strength, improving flexibility, and starting your day with focus and vitality. Suitable for intermediate practitioners or beginners ready to progress their practice.

Energy Breathwork Sun Salutation Yoga Flexibility Focus Vitality Intermediate Beginner Mindfulness Gratitude Warrior Pose Vinyasa Flow Pranamaya Kosha Prana Flow Gratitude Practice

Meet your Teacher

Hoi An, An Giang, Vietnam

Meet your Teacher

Hoi An, An Giang, Vietnam

Transcript

Hello and welcome to the Sun Salutation Flow. In just a moment we'll begin moving our body. But before we do that, We want to. . . Find some stillness. So stand up tall, Relax your arms, Close your eyes. We want to begin to establish a nice yogic breath. So breathe smoothly and evenly through your nose. Nice, Relaxed breath. And as you exhale, Allow your body to soften. Notice how it feels to be still. And it's a stillness that arises from a relaxed effort. So you're just relaxing as you stand here. Connecting to the breath. This yogic process. Is a journey inward. So through the movement, We connect more deeply. To that inner reality. That inner radiance, The vibrancy. So as we start to move, I encourage you to move at the rhythm of your own breath. Might be faster, Might be slower than my instruction. Take a few more breaths. Really have your awareness. On the breath, On the inhalation and the exhalation. You can rub your palms together. Cover the eyes and Slowly open the eyes. Relax the hands. Come to the front of the mat. We're going to start with half salutations. Just start to wake things up a little bit. These half sun salutations. So with your breath, As you inhale, Sweep your arms out and up and overhead. Exhale, Slightly bend the knees, Fold forward at the hips and look back toward your navel. Inhale halfway, Lengthen through the crown of your head. And exhale, Fold. Inhale, Rise up, Nice flat back. As you stand back up, Reach your arms up. Exhale, Hands together at the heart. And repeat. Inhale, Arms up. So your movement lasts the length of your breath. Exhale, Fold forward. Look back toward your navel. Inhale, Halfway lift, Lengthening through the spine. Exhale fold. Inhale rise nice flat back extending all the way up reaching up Exhale hands to the heart again you're moving with your breath inhale sweep the arms Exhale, Fold forward. Look back toward your navel. Inhale, Nice long spine. Reach to the crown of the head. And exhale, Fold. Inhale, Rise, Flat back, Extend all the way up. Exhale, Hands to the heart. Good. Relax the hands. Now we're going to move into a classical sun salutation. So move with your breath. Inhale, Sweep the arms and look up. Exhale, Fold forward. All the way down. Uttanasana. Inhale halfway lengthen through the crown Exhale, Plant your hands, Step your right foot back, Lower the back knee. Inhale, Rise. Arms come up. Oh, Hands come down, Step back, Plank pose. Take an extra breath here. Inhale. And then exhale, Lower down, Knees, Chest and chin. Inhale, Cobra. Or upward dog. Exhale, Your hips up and back, Downward dog. Stay here and breathe. Take a few breaths. It might feel nice to slightly bend the knees. You want to try to get some length in your spinal column here. Ground through your hands Breathe through your nose. The bottom of this next exhalation, Look forward, Right foot steps forward, Back knee comes down. Inhale, Arms come up. Exhale, Hands come down, Step your back foot forward, Forward bend. Inhale halfway. Exhale fold. Inhale rise nice flat back all the way up extend up Exhale hands to the heart. Pause for a moment. So you know where we're going See if you can. Make your movement even more subtle, Even more connected to your breath. Inhale arms up. Exhale fold. Inhale halfway. Exhale left foot this time step back lower the back knee Inhale, Arms come up. Exhale hands come down step back to plank. Let's take an extra breath inhale Exhale, Knees, Chest and chin. And then inhale back bend, Either cobra or upward dog. Tops of the feet are down. Exhale, Tuck your toes, Lift your hips. Downward dog. Breathe here. Again, Looking for length in the spine. So totally fine to bend the knees. As you press through the hands creating length all through the spinal column as you breathe. Good. Bottom of your neck. Exhale. Look forward. Left foot's going to step forward. Back knee comes down. Inhale, Arms up. Exhale, Frame that front foot. Step forward, Forward bend. Inhale halfway And exhale, Fold. Inhale rise up and extend up Exhale hands to the heart Good. Let's go again. Inhale, Arms up. Exhale, Fold forward. Inhale halfway Exhale, Right foot steps back, Lower the back knee. Inhale rise up hips come forward reach up Exhale step back to plank Take an extra breath, Inhale. Exhale, Maybe you lower down through chaturanga or knees, Chest, And chin. Inhale either cobra or upward dog. And then exhale, Downward dog. Stay here and breathe. If you need to swap out child's pose feel free to take child's pose in place of downward dog Spine is long, Body is relaxed, Breath is relaxed. At the bottom of this exhalation, You're going to look forward, Right foot steps forward, Back knee comes down. Hips keep coming forward. Inhale, Arms up. Exhale, Release the hands, Step forward. Inhale halfway. Nice long spine. Exhale, Fold. Inhale, Rise all the way up. Exhale hands to the heart. Good we've got one more round of this classical variation move with your breath Inhale, Arms up. Exhale fold forward Inhale, Long spine halfway. Exhale, Left foot steps back, Lower the back knee. Keep bringing those hips forward as you inhale, Arms come up. Exhale, Plant the hands, Step back, Take an extra breath, Inhale. Exhale, Either knees, Chest, And chin, Or chaturanga, Elbows close to the body. Inhale through your back bend. Exhale your hips up and back. Downward dog. Check in with the hands. You're spread through the fingers. Palms are grounded down. As your hips lift. Your spine lengthens. Breathe here. Next exhalation we're going to look forward left foot steps forward back knee comes down Inhale, Arms come up. Exhale, Release the hand. Step forward. Inhale rise. Nice long spine. Exhale, Fold. Inhale all the way up. Extend up rise up Exhale hands together at the heart Pause here, Relax the shoulders. Let's take a few breaths If the mind has wandered away, Just invite it back. Very friendly, Very gently. Notice the breath in the body. Notice. Where the body moves when you breathe. We're going to move into sun salutation A. So building some heat, Building some strength, Continuing to move with your breath. Inhale, Arms up. And exhale fold. Inhale halfway, Lengthen. Exhale, Step back in one breath. Lower yourself down. Inhale through your back bend. And exhale, Your hips up and back, Downward dog. From here, We're going to stay here and breathe. I want you to bring your awareness to your navel, So your low abdomen. As you exhale, Draw your navel center back toward your spine. And as you inhale, You relax. Exhale navel draws in inhale relax And just do that a few times. Nice activation. At this power center of the body Good. Bottom of your exhale, Look forward, Walk, Step, Or hop forward. Inhale halfway Exhale, Fold. Inhale, Rise, Flat back, All the way up. Exhale hands to the heart Keep going. Keep moving with your breath. Inhale. Arms up. Exhale, Fold forward. Uttanasana. Inhale halfway. And then one long exhale, Hands come down, Feet step back, Lower yourself down. Inhale through your back bend, Cobra or upward dog. Exhale, Downward dog. Hands are steady, Spine is long. Awareness at the navel, As you exhale, You draw your navel toward your spine. As you inhale you relax. Good. Bottom of the exhale, You look forward, Walk, Step, Or hop forward to the front of your mat. Inhale halfway. And exhale, Fold. Inhale rise nice flat back Exhale, Hands to the heart. Keep going. Let's go one more round. Sun Salutation A. Arms up on the inhale. Exhale, Fold forward. Inhale halfway. Exhale, Step back, Lower yourself down. Inhale through your back bend. And exhale, Hips up and back. Downward dog. We've been here many times before. Awareness at the navel. Engage on the exhale. Relax on the inhale. Do the bottom of this exhale. We're going to look forward. Walk, Step or hop to the front of your mat. Inhale halfway. And exhale full. Inhale rise up arms come up and overhead Exhale hands at the heart. Very good. Let's pause for a moment coming back to Mountain Pose, Tadasana. Relax the shoulders. Really relax your whole body. Make any adjustments that you need. Awareness goes back inward. And as if you're observing somebody else. Just begin to notice how you feel. Check in with the body and the breath Notice if the mind is content. And present or perhaps it's busy doing something else. If it has wandered, You can very gently and in a very friendly way Bring the mind back to the breath. Notice the breath in the body. We're going to move through one more set of sun salutation. And this will be our hardest set. Are we moving through sun citation B? Suriya Namaskar. Do your breaths to. . . Stay with your breath. Take breaks, Pause when you need to. But let this be an inward experience just as much as an outer experience. So the focus is inward. Allow your body to move with your breath. So back to the front of our mat. Okay, We're going to inhale, Sit the hips back, Bend the knees, Arms come up. We're gonna take a few breaths here. I want you to check in with the lower back. And I want you to just slightly. . . Tuck the tailbone. So you create some length through your lower spine. And anytime we're here, We're going to try to do that as well. Right, So you got a nice long low back. Exhale, Fold forward. Inhale, Halfway lift lengthen through the crown. And then exhale, Plant your hands, Step your feet back, Lower yourself down. Inhale backbend cobra or upward dog Exhale, Downward dog. Start to step your foot forward. As you inhale, Back foot comes down, Warrior one. Exhale hands come down step back lower down flow through a vinyasa Inhale, Backbend. Exhale, Hips up and back. Still while you're exhaling, Left foot comes forward. Inhale, Arms come up. Exhale. Back down. Release down. Inhale, Backbent. Exhale. Downward up. If you need to take child's pose, Feel free. Let's stay with that navel activation, Really tapping into our personal power. On the exhale you engage and draw the navel in. On the inhale you soften and relax Good, Bottom of the exhale, Look forward, Walk, Step or hop to the front of your mat. Inhale halfway and exhale full. Inhale, Bend the knees, Sit the hips back, Arms come overhead. Take a few extra breaths here. Navel draws in. As your low back lengthens. Inhale, Rise. And exhale, Relax the arms. Just pause for a moment. So more physically demanding. Than the other two rounds. See where you might need to make adjustments. Stay with your own power. Allow your breath to carry you through. Inhale sit the hips back bend the knees Exhale, Fold, Forward, Release down. Inhale, Spine nice and long. Exhale, Hands come down, Step back, Lower down. Inhale halfway. Exhale. Hips up. Good. Right foot forward. Left foot comes down as you inhale. Warrior one. Exhale, Release back down. Flow through a vinyasa. Inhale for your backbend. Exhale, Hips up and back. Inhale left foot forward right foot down arms up Exhale, Flow back down. One breath to come down inhale for backbend Exhale, Downward dog. Really good spine is long work at the navel As you exhale you draw that low belly in. As you inhale, You relax. Just like that. Exhale, Engage. Inhale relax. Bottom of this exhale we are going to look forward, Walk, Step or hop forward Inhale halfway. And exhale, Fall. Inhale, Bend the knees, Sit the hips back, Arms overhead. Exhale hands come together at the heart Very good. Take a few breaths. We've got just one more. So really dig deep. Let's go for it. Move with your breath. Inhale, Bend the knees, Sit the hips back, Arms overhead. Exhale, Fold forward. Uttanasana Inhale all the Uttanasana halfway. Exhale hands down step back lower down nice and smooth Inhale, Backbend. Exhale, Downward dog. Right foot steps forward. Inhale, Back foot down, Warrior one. Exhale, Hands come down, Step back, Flow through the vinyasa. Inhale, Back bend. Exhale, Downward dog. Left foot forward as you inhale. Back foot comes down. Virabhadrasana 1. Exhale, Release back down. Inhale, Backbend. And exhale, Downward up. Very good. Let's clear the breath. So inhale through the nose. And then open the mouth release fully and again inhale through the nose open the mouth And one more. Good, Look forward, Walk, Step, Or hop. Inhale halfway. Exhale fold. Inhale, Bend the knees, Sit the hips back, Arms overhead. Excel. Hands together at the heart. Stay here. Awareness inward you can keep hands palms together you can Relax arms by the side. Whoever feels comfortable for you. Take a few relaxed breaths here. Allowing your physical body to soften. And starting to tune into the non-physical. Perhaps you have a greater awareness of your inner reality. Just notice each breath getting a little bit more relaxed the bulk of the physical work is done so Nicely done. Allow the eyes to open. Let's just do a few more gentle movements. Fingertips onto the shoulders, And then we're just going to begin to circle and rotate here. And it can feel nice to get your legs involved, Bending the knees. Good. Let that evolve a little bit if you've got the space. Start to sweep your arms forward and back. Again, Your lower body finds its own rhythm. Nice little movement here. Everything's relaxed arms are moving from the shoulder joint Good, And then search across the arms. Alternating your top arm each time you come across as you extend back really open through your chest. Breathe deeply through your nose here. And then you've got your feet nice and wide. Come into a spinal twist so we've done a lot of forward bends and back bends but we want to create balance So come into this twisting motion. As you twist, You lift up your opposite heel. And you can use your elbows to lead the movement. Nice spinal twist. The yogis say we're only as old as our spine. So we want to stay vibrant. Let's care for our spine. This feels good and you want to add a little bit more you can extend one arm behind you just make sure you've got enough room So as you open up your arm extends It can get a little bit more into the chest. A little bit of a deeper twist. And then we're gonna continue to twist. But we're just going to. . . Relax the arms. So completely relaxed. Keep twisting here. Just allowing the hands to naturally land on the body. And a lot of these movements are actually working on the subtle body. In yoga we talk about the. . . Pranamaya Kosha the pranic body, The subtle body. And this prana, This flow of energy, This life force, Can get stuck at the places of the joints. So these movements are in service of prana. The very life force, The pulsation, Of life animating our body, Animating our mind. We want that prana to flow freely. Come back to center. Start to get into the wrists and the ankles. And more physical, Yes, But also really in service of prana. You can clasp the hands. Rotate at the wrist some more. And then start to shake out the legs. So one leg at a time. Really shake. Just alternate from side to side. Give yourself permission to be Perhaps looking a little bit strange. Maybe you've got some. . . Some people or animals in your space. They might start looking at you a little bit funny. But here we are. Really doing ourselves a huge service. Allowing our life force, Our pranic energy to flow. So shake the legs. And then start to shake. The wrists and the arms. Come into these little hops these little pulsations shoulders are relaxed And again, Just go for it. If it's your first time, It might seem a little bit strange. Promise if you practice this more, You'll come to love this practice. Waking up the body Waking up the mind. Releasing tension in the physical body. And creating flow in the energy body, The subtle body. This can turn into a little bit more of a dance if you want to. Good. And eventually. . . Find center Just stabilize yourself. Just like we started. Find a comfortable stance close your eyes Begin to tune into the subtle. And you feel that gentle hum of energy, That flow of prana. Your body's relaxed. Your breath starts to become effortless. And take a few more moments here to notice your experience. Allow the breath to fill the space of the body. If you'd like, You can bring left hand to your heart, Right hand to your abdomen. Enjoy this. Moments of stillness. If you'd like you can bring your hands to prayer. Hands together at heart center, Gently bowing the head. Honoring the sacredness of this moment. The sacredness of this life. This incredible. . . Human journey. Offer gratitude for this moment. Your life and Anything else specific, Feel free to bring that into your. . . Awareness. Maybe. Light of this practice. Shine brightly in your mind and body. And may you share that light. With all those that you interact with. Om. Shanti Shanti Shanti Namaste. And rub your palms. Warm up your hands. Cover your eyes. And then open your eyes and. . . Relax your hands. Thank you so very much for joining. Hope to see you again soon.