Hi everyone, welcome to my channel my name is Kassandra and for today's class we'll
be doing a morning yoga routine so this is just a way for you to get your body warmed
up after being still and probably a little bit stiff for 6 to 8 hours.
So let's start in wide legged child's pose, you're bringing your big toes to touch,
knees are about shoulder width distance apart and you're dropping your head and chest
down onto the mat. Make sure you're keeping your shoulders down and away from your ears
here taking deep breaths in and out through the nose, deep into the belly.
And over time your hips will start to lower down over onto your heels, try to melt your
heart down onto the ground. Just gently getting rid of any stiffness into the hips. And we
do tend to be a little bit tighter in the morning then we would be in the afternoon
or evening so don't be surprised if you need to bring your knees in a little bit closer
together or maybe use a block. Make sure that you're moving slowly and listening to your
body and stay connected to your breath throughout. If you need to take a break, go ahead and
do so. So just take about 2 more deep breaths right here.
And then let's walk our palms over towards the right, so you're still going to be in
your child's pose but were just trying to get a little bit more length through the left
side of your body. So keep your hips down onto your heels and you should be feeling
a little bit of a stretch from your left armpit all the way into your left hip. And see if
you can relax your shoulders throughout here. No tension through the neck. One more deep
inhale. Long exhale. And coming back through the center lets go over to the other side,
so you're walking your palms over to the left this time, trying to get a nice extension
through the right side of your body. And the further you crawl your fingertips towards
the left the better and deeper you'll be able to get into this stretch but make sure
you're not over doing it, were not looking for anything too intense just yet.
Just another breath or so here. And then we'll walk back through to center and come into
a table top pose. So hips over knees, shoulders over your wrists and just stretch your right
foot back, feeling a stretch through your heel, Achilles tendon into the calf. And then
switching legs, left toes go back down extending through that left leg and we'll come into
thread the needle.
So as you inhale from your table top pose left fingertips reach up and as you exhale
swing your left arm through and lower your left shoulder and left ear down onto the mat.
Hips stay high. So you're coming into a twist here and you can keep your palm down
onto the mat or you can lift your right arm and hook your palm or just rest your palm
down onto your lower back. Try to keep your neck as relaxed as possible here. You're
pressing your belly button towards your back, really hugging in, making the twist come from
your lower belly and lower back. Shoulders are still down and away from the ears, stay
connected to your breath. Let's bring right palm back down onto the mat inhale left fingertips
reach back up and then we'll switch sides. Right fingertips reach up breathe in and as
you exhale right palm lowers down, right shoulder down onto the mat, right ear also down onto
the mat. Twisting onto the other side this time keep your left palm down onto the ground
or maybe just rest your left palm onto your lower back or holding onto your inner right
thigh crease. You're lightly hugging your shoulder blades in together here, keeping
your hips up high. Stay active through the belly so you're not caving in unto your
lower back causing too much of a sway. You want to keep a nice long spine with just a
little bit of a twist. Let's come back through to centre. Inhale
table top pose. And then from here curling your toes under come into downward facing
dog. So the first downward dog of the day especially in the morning you might find is
much stiffer than you're used to. So bend your knees as much as you need to maybe paddling
the feet bending one knee and straightening the other. Shifting your hips from side to
side, really any little movements that feel good for you here. You'll want your palms
to be shoulder width distance apart and your feet to be hip width distance apart. Don't
worry too much about having your heels down onto the mat here, just keep curling your
tailbone up. And then inhale right leg rises up towards
the sky and go ahead and bend your right knee opening up that right hip. And again here
you might want to trace some big circles with your knee just so you can get a bit of movement
into that right hip. So do one more circle just like that and then lower right leg down
switching sides. Left leg reaches up inhale and then go ahead and bend your left knee
opening up through that left hip and we'll trace those same circles with the knee. So
draw in the knee towards your belly and open it back up again. Try not to twist your upper
body too much here, just do whatever feels good before setting your left foot back down
on to the mat. Shift forward into plank lowering your hips
down low, shoulders over wrist. Take three deep breaths here, lengthening tailbone towards
your heels reaching your heart forward and just looking a few inches in front of you.
Chatarangua lower all the way down into your belly and we'll come into sphinx pose. Bring
your forearms down onto the ground; your elbows are about a few inches forward of your shoulders
and you're reaching your heart forward broadening through the collarbones, getting a nice extension
through the upper back here. Take one more deep breath and if you'd like to take this
pose deeper you can press your palms into the mat and maybe see if your elbows will
lift off of the ground. If this is too much of a backbend for you, keep your forearms
down onto the mat. So you control how deep you go into this backbend. Make sure the pressure
is not all going into your lower back. This is really more about the chest, upper back
and shoulders. Let's release back down onto the mat and coming back into downward facing
down, tailbone curls up towards the sky. Right leg rises, inhale, and then step your right
foot in between your palms to the top of the mat. Lower your left knee down, coming into
a low lunge, you have the option of keeping your fingertips down onto the mat here or
if you want to come up a little bit higher you can always rest your palms onto your front
right thigh. You're still curling your tailbone under here so that there's not too much
of a sway into your lower back. You're just trying to keep the stretch into your left
hip flexor, left psoas. And then from here let's straighten our right leg, coming into
half splits, folding over your right leg here flexing your toes towards your face and you
can choose to keep a flat back here fingertips down onto the mat or you can fold over and
just let go through the upper body. Try to pull your right hip back, left hip forward
so that both hips stay squared towards the front of the mat. Bend back into your right
leg, and then from here reach back and see if you can hold onto your left ankle with
your right wrist. Getting really deep into the quads here through that left leg, deep
into the psoas as well. You can always use a strap for this as well. See if you can keep
your hips sinking down low. Release your foot. And let's come into side
plank so from here you're going to float your right leg stacking it directly over top
of your left. Right arm reaches over bicep along the ear and coming into the tree pose
variation, you're bending your right knee resting your right foot to the inside of your
left thigh. Pressing your hips up as high as you can really engaging your obliques here
and then from this pose we'll be transitioning into wild thing so as lightly as you possible
can you're going to step your right toes behind you and slowly start to aim your chest
up towards the sky by reaching your right arm back behind you. Take one more deep inhale
here feel a nice extension through the front body and then come back through your plank
pose and as you exhale into downward facing dog tailbone curls up towards the sky. Coming
into the second side left leg rises up breathe in and then step your left foot to the top
of the mat, lower your right knee down. We're into our low lunge at first so maybe just
keep your fingertips down onto the mat if there's a lot of stiffness into your hips
or you can rest your palms onto your left thigh coming in a little hit higher into your
lunge. So whatever works for you here, make sure you're lengthening your tailbone down
onto the mat, engaging your lower abdominals as they hug in towards the spine. Staying
nice and long through the spine so you're not collapsing forward. Half splits from here
straightening through your left leg pointing your left toes towards your face, choose to
keep a flat back or just fold over that left leg. And again here you want to remind your
left hip to hug back and right hip to come forward. Two deep breaths. If you need to
keep a bend into that left leg then go ahead and bend it.
Let's come into our quad stretch, so bending through your left leg go ahead and reach back
holding on to your right ankle with your left hand. And the tendency here as we grab towards
our ankle is to lift our hips up high so see if you can keep them sinking down low. And
then release your right foot back down we're coming into our side plank variation you�re
floating your left leg to stack directly over your right. Left arm bicep along the ear,
and then your left foot comes to the inside of your right thigh bending at the knee pressing
your hips up as high as you can. See if you can resist the urge to hold your breath here
and instead breathe deeper. Engaging your obliques. And when you're ready go ahead
and start to step back into wild thing. Stepping your left toes back behind you, reaching your
left arm up and over trying to get your chest to face up towards the sky. One more inhale
here and then come back through plank pose exhale downward facing dog.
And take a moment here in this downward dog. Shifting forward into plank, exhale chatarangua,
press back up into plank pose, exhale downward dog. So a little bit of arm strength, inhale
plank, exhale chatarangua, inhale come up into cobra or upward facing dog, yogi's
choice. Exhale release back down and this time we'll switch and flip over onto our
back. Starting to unwind from our practice getting a little bit deeper into the hips.
So let's bend our knees, soles of the feet flat onto the mat and we'll be setting up
for bridge pose. So curling your tailbone under start lifting your hips up towards the
sky and you can interlace your fingers underneath your sacrum using your arms to get a little
bit more traction so you can lift your hips and lift your lower back a little bit higher.
Feet are hip width distance apart and keep squeezing your inner thighs together, relax
your neck as much as you can. See if you can get a little bit more height before slowly
lowering down one vertebrae at a time and then from here cross your right ankle over
your left thigh and bring your left knee in towards your chest, coming into reclined pigeon.
See if you can keep your sacrum and tailbone down onto the mat here, relaxing the upper
body. Flexing your right toes just to protect your knee. Breathing deep into that right
hip and let's slowly release that side. And we'll go explore the second side. So
bring your left foot back down onto the mat uncross your ankle and this time your left
ankle will hook over the top of your right thigh more towards your knee and you're
pulling your right knee in towards your chest. And again you really need to remind your head
and shoulders to stay relaxed here, you're only using a little bit of arm strength. Take
three deep breaths in and out through the nose. Release that side as well and from here
we're going to be coming in to a shoulder stand.
So go ahead and lift your hips up overhead you can use your palms to support your lower
back and you're trying to get your ankles to stack directly over top of your hips. And
again here it's really important to keep the neck as relaxed as you possibly can. If
you'd like to explore plough pose from here you're more than welcome to by just dropping
your toes back towards your head and you can release your arms and palms down onto the
mat, bend your knees if you need too you might still be a little bit tight through the hamstrings
and that's perfectly fine. Take as long as you need in this pose and only when you're
ready you can softly unwind and come into our savasna, our final resting pose.
So finding your savasna, just take up as much space as you're comfortable taking. Palms
facing up towards the sky, maybe allowing the eyes to close, and come back to whatever
breath feels natural to you. I hope this practice leaves you feeling energized
and ready to take on your day. I thank you so much for doing this class with me. If you
enjoyed it, please take the time to subscribe to my channel, like this video and share it
with your friends. If you have any special requests for videos that you like to see,
please send me a message and i would love to do them for you. Thank you so much, Namaste.
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