Today’s class is a morning yoga flow designed to help you get your body moving and leave you feeling energized for the rest of your day. So when you’re ready, roll out your mat, and let’s begin.
Start in a seated position with your legs crossed. Sit up tall, rest your hands on your knees, and close your eyes. Take a moment to check in with your body and your breath. Notice the rhythm of your breathing as you inhale and exhale through your nose. Take one deep breath here—inhale deeply, then exhale completely.
Keeping your eyes closed, gently lower your left ear to your left shoulder, feeling a stretch along the right side of your neck. Lower your chin towards your chest, then roll your head over to the right, bringing your right ear to your right shoulder. Take a deep breath in, then exhale as you lower your chin again. Continue this motion a couple more times, allowing the stretch to release any tension.
On your next inhale, lift your head back to center, and reach your arms up towards the sky. Exhale as you interlace your hands behind your head. Take a deep breath in, opening your chest towards the sky, and then exhale, rounding your spine as you drop your chin towards your chest. Repeat this flow for a few more breaths, syncing your movement with your breathing.
Come to your hands and knees in a tabletop position. Make sure your wrists are directly under your shoulders. Start to draw gentle circles with your body, shifting your weight forward and back. Reverse the direction after a few rounds. This movement warms up your wrists and hips.
From tabletop, tuck your toes and press back into Downward-Facing Dog. Keep a soft bend in your knees and focus on lengthening your spine. Pedal your heels to stretch the backs of your legs, then find stillness, pressing your heels towards the mat and lifting your sitting bones to the sky.
Flow through a Sun Salutation sequence:
- Tiptoe to the top of your mat, feet hip-width apart. Inhale, halfway lift, lengthen your spine. Exhale, fold forward.
- Roll up to standing, reach your arms overhead, and exhale, side bend to the right. Inhale back to center, then exhale side bend to the left.
- Fold forward again. Step back to plank and lower down through Chaturanga. Inhale into Upward-Facing Dog, opening your chest, then exhale to Downward-Facing Dog.
Standing and Lunge Sequences:
- From Downward-Facing Dog, lift your right leg up, bend your knee, and open your hip. Square your hips and step your right foot forward into a low lunge. Inhale, reach your arms up, then exhale into a Pyramid Pose by straightening your front leg and folding over it.
- Repeat this flow a few times, moving with your breath, then hold your Pyramid Pose for a deep stretch.
- Step back into Downward-Facing Dog and repeat on the left side.
Cool Down and Final Poses:
- Lower to your knees and take Child’s Pose, letting your forehead rest on the mat.
- Sit tall on your heels and twist gently to each side. Add a side bend to deepen the stretch.
- Extend your legs forward for a seated forward fold. Flex your feet, inhale to lengthen your spine, and exhale to fold deeper.
Close the practice:
Return to a comfortable cross-legged position. Place your hands on your knees, close your eyes, and take a moment to reflect on your practice. Thank yourself for showing up and caring for your body and mind.
Take a deep breath in through your nose and exhale through your mouth. Open your eyes gently.
Thank you for practicing with me today! I hope this morning yoga flow energized you and set a positive tone for your day. If you enjoyed the class, please like, comment, and share it with a friend or family member. Wishing you a beautiful day ahead!
