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when the road just keeps going for
miles we're gone again
welcome to beautiful british columbia
canada
we are here today on the grounds of the
magical sentinel retreat and wellness
center
with a quick and rejuvenating yoga flow
that is perfect to start your day with
this practice is a wonderful way to do
first thing when you wake up
or any time when you are in need of
re-centering and grounding
so if you're ready to get started roll
out your math and let's begin
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and health with that said let's get back
to our practice
grab your mat and let's begin
all right friends let's get started
today seated at the back of your mat
with your knees and your feet together
taking a deep breath in and just
reaching both arms up to the sky
and then exhale bring your hands over to
your heart let's just do that a couple
of times really taking this opportunity
to connect as you inhale
arms up exhale hands to heart
and again big reach stretching up the
upper body
lengthening through the spine then as
you exhale letting go of any worries
just simply bringing yourself into this
present moment
palms of your hands are together close
your eyes
just take a second to set an intention
for your practice
it's an intention for the rest of your
day
inhaling deeply exhaling letting go as
you reach both arms back
out to the sky and then slowly reaching
yourself forward coming into all force
position
beginning to warm up the spine as we
inhale drop the belly look up
exhale round through the spine tuck that
chin into the chest
inhale again drop the belly look up
let it go connecting movement and breath
here as you inhale look
up exhale round
inhale look up
exhale tuck that chin into the chest
coming back into neutral tuck your toes
underneath
and then from here bring all of your
weight over towards the heels
on your exhalation gonna shoot forward
into a high plank position
and again so you're gonna bring your
weight all the way back bend the knees
bring the hips down
exhale forward into plank for two
starting to awaken the muscles
energizing the body exhale forward for
three right into that high plank bring
it
back and then as you exhale come
forward into your plank holding here
shoulders above your wrist
and then pressing your hips all the way
back up into your downward
facing dog and then from here just take
a second to walk out your downward dog
bending one knee at a time
pressing the opposite heel closer
towards the mat
letting go of any tension resistance
stiffness in the back of your legs
adding as much movement of the hips and
the shoulders as it feels good for you
take a deep breath in holding this
downward dog
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good just let go now holding in
stillness
exhale really feeling that elongating
sensation through the spine
and then begin to round vertebra by
vertebra coming into plank
then take your chaturanga or knees chest
chin if you wish to modify today
releasing the back toes and lifting your
heart up to the sky into your upward
facing dog staying in this upward facing
dog let's go a little deeper into your
side body by dipping
one hip down and looking over the other
side so look over your right shoulder
dip the left hip down back into your
upward facing dog and then same thing to
the other side so dip the right hip
look over your left shoulder
back to upward facing dog rest into the
hands
lift up downward facing dog well done
let those heels release towards the mat
inhale exhale
let go let go deeper let go as far as
you can
keeping your mind and your body
connected with your breath
as you begin to walk your feet forward
now one step at a time
coming all the way to the very front of
your mat
take it slow you don't need to rush and
then coming into your
forward fold now you can either keep
your feet together or hip width apart
whatever feels better for you
bend your knees and then slowly begin to
roll yourself up
as you get up reach both arms up
exhale release it down inhale making a
beautiful
wave like motion with your body exhale
dive back down
inhale stand up reach the arms up big
stretch
exhale release and one more time
inhale reach up lengthen through the
spine
exhale release your hands to the floor
slide the hands up the shins
halfway lengthen from here exhale either
hold your ankles
or grab your big toes with two piece
fingers
that's within your practice or if you'd
like to go even further your whole
entire palm of your hand comes
underneath each foot
and then releasing into your standing
forward fold
forehead begins to come closer towards
your knees
or your shins remembering to fold
from your hips not your lower back
feel free to add a slight bend in the
knees if that feels more comfortable for
you today
just relax with each exhalation allow
your body to surrender into this posture
and gently and softly let go further
and further beautiful now release your
hands
and then slowly from here begin to roll
yourself up to standing
reaching both arms up to the sky we're
going to take our sun salute here
palms together release into your forward
fold
inhale halfway again exhale take two
steps back into plank position
chaturanga dandasana release the toes
inhale opening into your upward facing
dog
exhale press into the hands push back
downward
facing dog go deeper breathe deeper
lift the heels bend the knees hop to the
front of your mat
inhale halfway lengthen exhale forward
fold
stepping back with your right foot now
left knee bends
drop the right knee to the floor and
reach both arms up to the sky into your
low lunge
let's just add movement with the arms
bring the hands to your heart
on your inhale you're simply opening the
arms up to the sun to the sky
exhale hands to heart and again just
work with the upper body reach up
exhale hands to heart inhale big reach
up
exhale bring your hands to your heart
hold it here tuck your back toes now
and then see if you can lift that back
knee off the mat as you come into your
crescent lunge
hands staying at your heart open up that
chest
feel that connection of your breath and
your body as you extend the arms out to
the side now
open the palms of your hands and then
you're going to pivot the back
foot until you bring yourself into your
warrior two position
bringing the palms down at this time
deep breathing get low into that warrior
two
exhale extend the front knee bend the
back knee into your skandasana either
keeping your hands grounded as so
or you can go even lower if it's within
your practice
make sure you're keeping that right heel
grounded
and then take your opposite arm and
reach it up towards the sky
so whatever leg is extended that same
arm is going to reach up to the sky so
you're opening yourself up
a really nice stretch to get deep into
the growing muscle into the hips
and again if that supported foot is
lifting off the mat just come up a
little higher with your hips and keep
both hands on the mat
so you're still getting that nice deep
stretch into the inner thigh
beautiful taking one more deep breathing
exhale from here press your weight back
up
into that warrior two good shoulders
down
palms back up pivoting the back foot up
into your high lunge again
hips are square at this time arms reach
up to the sky
exhale dive your body back to the floor
step back into plank position
take your flow chaturanga inhale upward
facing dog exhale push back
release into your downward facing dog
beautiful take a breath lift the heels
bend the knees hop to the front of your
mat on your exhale
inhale halfway lengthen exhale full
and slowly roll yourself up to standing
arms
reaching up to the sky exhale dive back
down to the mat
inhale halfway exhale stepping back with
your left foot now drop the back knee
to the floor low lunge as your arms
sweep up towards the sky
let's just work the upper body palms
towards the heart
and then open the arms and reach up for
one
exhale hands to heart inhale
arms big circle up to the sky
exhale to heart inhale
reach up exhale towards your heart
hold it here feel that energy between
the palms of your hands
tuck your back toes and then lift the
back knee off the mat holding that
crescent lunge
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beautiful just find that focus and
presence
that awareness as you inhale extend your
arms out to the side
press away from your body arms
open towards the sky and then begin to
pivot your body
and the back heel repositioning yourself
into your warrior two on the right side
and then
palms point downward towards the floor
shoulders down away from the ears
feeling that engagement in that front
thigh tail bone is pointed downward
towards the floor
extend the front knee bend the back knee
coming into your skandasana so once
again you can either stay halfway there
or if your practice allows you come all
the way down
left hand stays on the mat right arm so
the same
arm that the leg is extended is reaching
up to the sky
once again that's just a variation for
those of you that feel you have a lot of
opening in the hips
most importantly i want you to focus on
getting deep into the growing muscle
into the inner thigh
so if that means you have to come up
maybe halfway and keep both hands
on the floor please do so wherever you
are
make sure the knee and toes of your
extended leg are both pointed up towards
the sky
awesome releasing that top arm you're
going to spring yourself
forward back into that warrior two take
a moment to readjust yourself if you
need
to get a little bit deeper with your
hips
then open up the palms of your hands
lift the back heel begin to pivot on the
toes as you reposition yourself back
into crescent lunge
reaching both arms to the sky inhale
and then exhale dive the arms down step
back into plank position
take your flow chaturanga upward
facing dog as you open and lift the
heart up
exhale push back releasing into your
downward facing dog take a moment for
yourself
let that heart sink deeper towards the
earth
lift the heels and then what you're
going to do here is bend the knees and
then take a big
hop towards the front of your mat
landing with your feet together
inhale halfway lengthen and then exhale
lift the heels off the floor open up the
knees and come into a variation of
cosmic egg where you're balancing on
your toes your heels are part
your hands can come at your heart or for
a little bit more of a fancier variation
reach around and grab your heels and
then think about bringing your forehead
down towards the floor so you're
balancing here on your toes
your knees are apart hold and breathe
so finding this balance this state of
presence and focus
as you breathe and bring that heart
towards the earth
if that's the variation you're doing
otherwise you can keep your back
straight and just focus on finding your
balance
beautiful now once you're ready release
come on up with your back hands at your
heart bring your knees together
and then bring yourself over to your
seated position on your mat extending
your legs coming into a reversed
upward plank as you lift the hips and
the pelvis and the heart up to the sky
lift and reach squeeze your glutes
engaging your lower body here
and then slowly once you're ready you're
gonna drop down with your hips
flex your feet inhale arms reach up to
the sky
exhale take your seated head to toe
forward fold
reaching for your toes or your ankles
once again venting from your
hips as you release your body forward a
wonderful way to release any tension out
of our hamstrings
and this is a posture where you can
close your eyes
and take the opportunity to go inward
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deeply paying attention to how you're
feeling right now how your body is
feeling
where your mind is at the energy that is
within your body
deep breathing
and exhale let it go
slowly reach yourself back up to seated
hands behind your back press into the
hands as you lift the pelvis and throw
your head back one more time
lift your heart up lift the pelvis the
hips
squeeze your glutes really engage your
whole body
extending through the knees as you open
your heart even further
opening yourself up to everything that
this day will bring you today
take a deep breath in
and then when you're ready exhale it out
as you slowly
drop the hips back down onto the mat
and then make your way over to a seated
position with your feet crossed in front
of you right along the center of your
mat
good just take a second to find your
balance drop the shoulders away from the
ears
resting your hands palms down or up as
you take a couple of deep breaths here
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beautiful and on your next inhalation
reaching both
arms again up to the sky lengthening
along getting the spine
exhale hands come back down to your
heart a few times like this just working
with the energy of your body as you
reach out
exhale bring that positive energy to
your heart
and again big breathing manifesting a
beautiful day today
exhale bring that energy into your heart
and one more time deep breathing
reach up elongate fill your lungs with
oxygen
and exhale bring your hands over towards
your
heart taking this opportunity to bow
down to yourself thanking yourself for
your incredible
beautiful practice
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thank you so much for joining me today
in beautiful british columbia
i hope you have a beautiful rest of your
day and i look forward to seeing you
again namaste
thank you so much for watching we hope
you enjoyed this practice
before you go don't forget to take
advantage of the athletic greens offer
by clicking the link in the description
of this video and give your body and
health a beautiful
jump start each day thanks again and
we'll see you soon
[Music]
you