good morning this is a beginner-friendly morning yoga routine to help wake up the
body for the day ahead let's begin on our knees in Child's Pose walking the
hands forward forehead to the mat we're utilizing a block underneath the head or
hips for added support added height be nice to the body here listen to the body
if you need to utilize props go ahead and do so where needed we'll take a nice
deep breath here nice slow inhale on your exhale fully
sighing out all tension within the fingers feet arms
neck and shoulders
you need to inhale expanding the lower back so just allowing the waistband to
get a little tighter here with each breath
when you're ready begin walking the hands towards the left just outside the
mat or a gentle side stretch softening the shoulders here no lifting no tension
with your inhales expanding the right ribcage
when you're ready come to Center exhale walking the hands towards the right
once again softening the shoulders no lifting here the upper body the chest
upper back with each in-breath observed that left ribcage expanding
you
when you're ready come to tabletop position for cat-cows dropping the belly
gaze up on an inhale exhaling rounding through the spine gaze down continuing
at your own pace
release to a neutral spine straightening that left leg tucking the toes begin to
press into that heel
release opposite leg pressing into that heel almost like
you're pressing it into a wall so we're getting that nice stretch throughout the
hamstring and the calf release tucking both toes sending the hips up for down
dog go ahead and walk your dog here bending the knees bend one knee bend
both knees whatever feels good this morning maybe nod the head yes and no no
tension here in the neck just allow the head to be heavy
inhale three-legged down dog lifting that right leg begin opening that leg by
bending the knee
exhale step the right foot to the top of the mat for low lunge
inhale hands overhead
exhale heart center grounding through the feet be strong here
go ahead and plant the left hand right hand reaches up for your twist
release planting both hands stepping back into your down dog walk it out here
take your time
inhale left leg bending at the knee opening that knee
exhale low lunch
inhaling hands overhead reaching nice and tall exhale heart center planting
the right hand to the mat taking your twist left hand reaches high
exhale release planting both hands down dog feel free to walk it out here take
your time
release coming to your seat
hugging knees to chest
allow the knees to open bottoms of feet detached coming into your seated
butterfly pose
if this is really intense this morning listen to the body and go ahead and
straighten one leg you're still gonna get that stretch just switch halfway
through wherever you are begin sitting nice and tall drawing that sternum
forward shoulders roll down and back
if this feels good rest here go ahead and find some movement swaying side to
side
if you'd like to go a little deeper completely optional begin to press your
left elbow into your right knee drawing that right shoulder back gaze up towards
your right
inhale release switching sides began gazing up towards the left
go ahead and release whenever you're ready
hugging knees to chest
come to your back giving the knees a big squeeze here giving yourself good hug
I'm gonna be rocking side to side massaging the back muscles waking up
that spine I'm gonna be you're ready releasing the left leg to the bottom of
the mat take a twist drawing your right knee towards the left stacking the hips
right elbow is in line with the shoulder for cactus feel free to place a pillow
or two underneath that knee for added height added support once again really
lives into the body here in the early morning with your exhales begin to
soften the upper body sighing out any tension here in the
shoulders the upper back the chest
you
inhale release switching legs hugging the left knee into chest
exhale taking your twist left knee towards the right
taking that left elbow in line with the shoulder for cactus full inhale nice
deep breath once again on your exhale sighing out any tension within the
shoulders the upper back maybe even in B hands and feet
you
go ahead and release planting both feet on the mat elbows in line with the
shoulder once again for cactus begin rocking the knees side to side continue
nice deep inhale slow inhales full exhales
come to Center resting the knees against each other finding some stillness here
take this time to fully soak in the practice all your hard work just be here
in the present moment observing the body and any sensations throughout
go ahead and give yourself a big hug wrapping the arms around your upper body
drawing the knees to chest one last squeeze here when you're ready roll to
your right slowly come to seated
inhale hands overhead exhale heart center thank you for joining namaste
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