Hi friends, welcome to your barely awake morning yoga flow and you just really want to warm up the body Get the blood flowing and get your day started. All you need is a mat and yourself. So if you're ready, let's get to it Get the blood flowing and start your day. All you need is a mat and yourself. So if you're ready , so let's get started today at the back of your mat in Child 's Pose The body It's a great way to get started when we're ready to start moving the body.
Release the arms coming down. Just take a second to take a deep breath in into your lower back. Just take a second to breathe deeply into your lower back. Just Notice how your body is feeling this morning. Notice how your body feels this morning. Where the tension is where the restriction is? Where is the tension where the limitation is? Just take a deep breath in and when you exhale let your body relax into this child's pose Resting your forehead if you need to rest your forehead if you need to Take another deep breath in as You exhale let's slowly start to move the body rounding one vertebrae at a time Coming up into for all fours position drop the belly look up Coming up into all four positions Arching up the spine here Exhale tuck your toes.
You're gonna come into neutral press your way back, stomp your toes. You will come to Neutral Pressure on your way back to Downward facing dog. Now. I know in the mornings downward dogs might seem a little bit more tighter than usual . right Now. I know in the morning low dogs may seem tighter than usual So let's keep your knees bent and just start to add some movement here So let's keep your knees bent and just start adding some movement here Bending one knee at a time and pressing the opposite heel Closer towards the ground Bend one knee at a time and press the opposite heel close to the ground So you're getting the blood flowing through the calves through the hamstrings? So, does blood flow through the calf muscles through the hamstrings? Feel free to add some movement into the shoulders as well Feel free to add some movement to the shoulders as well Then press your heels down as you open up through the chest and press your heels down while opening through the chest spread the fingers wide Take a deep breath Exhale let it go Exhale Inhale slowly from here coming through into plank position Inhale slowly Feel free to drop your knees to the floor or take a full chaturanga Feel free to drop your knees to the floor or take a full chaturanga Drop your knees on the floor or take a whole chaturanga.
But come down to your belly, keeping the hands next to your body. Just taking a baby Cobra but get down on your stomach keeping your hands close to your body. Just take a baby cobra gently releasing the back gently releasing the back prepping ourselves for full upward dogs in a little bit preparing ourselves for full upward dogs in a little bit Exhale bring it down, press into the floor. Come on up sit back into Child's Pose and exhale, drop it, press on the floor. Come and sit in the child's position. Then up to all fours tuck your toes and downward facing dog. Bend your toes and downward facing dog. Just take a breath go a little bit deeper now if you can great.
Just take a little deeper breath now if you can Inhaling and exhale slowly walking your feet to the front of your mat Inhale and exhale slowly as you walk your feet to the front of your mat Go ahead and take about four maybe six steps coming to the front of your mat. Feet slightly apart Go ahead and take about four, maybe six steps to the front of your rug. Let's bend the knees here and you want to be gentle with the body in the morning? Let's bend the knees here and want to be gentle with the body in the morning? Grab your wrist and just start to gently move side to side Hold your wrist and begin to move gently from side to side Rock your body Allow your head to be super loose Let your head be very loose Letting go of any tension and your joints and your neck and your upper back For free to exhale out as much as you want if you want to make it vocal just let it go Exhale for free as much as you want If you want to make it vocal just let it go Now we back to center release the fingertips Inhale just coming up halfway.
Look forward bend your knees exhale. Let's roll up four three, four two and just inhale halfway. Look forward bend your knees exhale. Roll up four three and four two and one inhale big reach with the arms stretch your body fill your lungs with oxygen Exhale slowly dive your body back down to the mat Exhale slowly push your body down into the mat Inhale now halfway, we're just gonna slide the hands on the shins exhale Now halfway, we're just gonna slide the hands on the shins exhale Hands down. Let's step back into plank position without much effort. So take your chaturanga or nice chest chin So take your chaturanga or nice chest chin Release the toes now coming up into an upward facing dog nice and slow Release the toes now to turn into a nice and slow upward facing dog You don 't have to force it too much yet, but see if you can get the thighs off the ground that's possible Exhale into hands.
Lift up dog. You do that a few more times each time just going a little bit faster just a little bit inhale. You can do this a few times at a time. Go a little faster, just a little bit on the inhale. Look for lift your heels bend your knees. Take two steps now come to the front of your mat Look for your heels to be raised and your knees bent. take two steps now come to the front of your rug inhale halfway inhale halfway lengthen exhale release it down and your knees slowly roll up for three for two and exhale slowly roll up for three for two and one inhale reach up look up one inhale look up Exhale dive it back down starting to get lots of movement in the body inhale halfway Exhale and dive back down until you start to have a lot of movement in the body Exhale ground the hands bend your knees step back plank position Exhale ground and hands Bend your knees Step back Plank stance chaturanga Chaturanga upward facing dog open up Exhale downward facing dog and do that one more time Exhale downward facing dog and do it again She didn't go little bit deeper lift the heels bend your knees .
Take two steps or a hop now to the front of your mat to go a little deeper in raising your heels and bending your knees. Now take two steps or hop to the front of your rug inhale halfway exhale fold exhale Bend your knees roll up four three four two Bend your knees Roll up four three four two One inhale reach up lengthening through the spine exhale One inhale reaches the lengthening through Dive it back down Inhale halfway.
Look forward exhale Inhale halfway. Release the hands bend your knees step back plank position. Ah, Taronga take it down Release your hands Bend your knees Step back and plank position. Ah, Taronga, bring it down upward facing dog open up exhale exhale downward facing dog downward facing dog Take two breaths here go a little bit deeper into that downward dog. Really notice how your body is starting to let go Take two breaths here a little deeper into that downward dog. Really notice how your body starts to let go. Starting to warm up This is a great way to prep yourself for a next yoga practice if you want to go deeper This is a great way to prepare yourself for your next yoga practice if you want to go deeper Or maybe you're doing another workout today, whatever you got to do.
Maybe you're just starting your day or maybe doing another workout today, whatever you have to do. You may have just started your day. Just a great way to get the blood flowing through the body Inhale lift the heels look up bend your knees hop or step to the front of your mat Inhale, raise the heels, bend your knees and jump up Exhale now full let's fold here. Just hold for a couple breaths The exhale is full Now let's fold here. Just hold a few breaths now again, you're having a little more restriction in the Have hamstrings then feel free to bend your knees a little bit.
Just relax your body Get your hamstrings on and then feel free to bend your knees slightly. Just relax your body. Let your head be super loose here and If you're up to go a little bit deep where you can try and grab your ankles if you grab your big toes if you want to go a little deeper where Wherever you can go Just hold here blocks Being here Exhale like though of your toes roll up four three, four two and exhale One inhale look up reach up exhale Come all the way down bend your knees this time.
Come on to your mat this time come down and bend your knees. Sit onto your mat place your hands behind your back Sit on your mat Put your hands behind your back Open up your feet around your heels Let's just lift up into a bridge squeeze the glutes drop your head back and really open up through the chest here. Just sit back on to the mat and allow both knees to fall to the right and slowly come down. To the left just a quick little windshield wipe with the knees to the left Getting a little bit more movement into your hips.
Maybe even adjusting your spine a little bit. It's very often in the mornings. We hear a crack here in the hair in the bone. So it's totally normal mostly in the morning. We hear a crack here in the bone's hair. So it's totally natural Awesome come back to neutral Go ahead and just bring your feet a little closer to the front of your mat. Inhale lift up again arch and squeeze the gluts and bring your feet a little closer to the front of your mat.
Exhale drop it down this time make your way over to your back and bring your knees into the chest Exhale drop down this time and work your way up to your back and bring your knees to the chest Extend your legs up Extend your legs Flex your feet one more posture here is a happy baby to really let go of your hips open Bend your knees grab your ankles or the outsides of your heels or your feet Bend your knees and grab your ankles or the ends of your heels And go ahead with your exhalation and just pull the knees downward towards the floor Exhale and pull the knees down toward the floor This is where you're going to start to feel a much deeper release in the hips You can add a little rock side to side if that feels good for you You can add a little rock side to the side that feels good for you Let's let it go Try and not force y our shoulders off the mat Try not to force your shoulders on the mat Try to keep them grounded and relaxed and just work with the breath in with your exhalation Try to keep them relaxed and comfortable and work on the breath on the exhale You're just trying to get your knees down And if you can't even reach your feet You can always just grab anywhere along your shins and just work on pulling your legs Pulling your legs It does look like a bit of an awkward pose, but it doesn't matter what we look like right now It seems like a bit of a weird pose, but it doesn't matter how we look now What matters is how it feels on your body? And if this is an amazing posture? What matters is how your body feels? And if this is a great pose? Really open up release any tension out of your hips.
the chest Hug your knees in your chest Rock yourself up to your seated position Just come over to a seated position on your mat and cross your feet in front or just come to a seated position on your mat and jump your feet in front or just Whatever is comfortable for you taking a deep breath being it a belly taking a deep breath being it a belly into the ribs into the chest Exhale just let it all go Exhale just let it all go Bring your hands together to your heart and just bowing down to your heart and thinking yourself or your beautiful put your hands together to your heart and bow to your heart and think of yourself or your beauty wonderful morning practice Thank you guys so much for joining me for this super quick wake up flow Thank you guys so much for joining me for the superfast wake-up stream I hope you have a beautiful rest of your day, and I look forward to seeing you again no mistake I wish you a beautiful rest of your day and I look forward to seeing you again without mistake you