Wake Up and Flow - Morning Yoga To Wake Up - video Dailymotion

Justine Shipley

Watch Wake Up and Flow - Morning Yoga To Wake Up - Justine Shipley on Dailymotion

Transcript

00:00Hi everyone, I'm Amanda L. and this is a short morning wake-up flow.

00:05So whenever you're ready, grab your mat.

00:07Let's get started right away in a downward dog.

00:11Coming into your down dog.

00:14And then just pausing here.

00:15Maybe you have a deep or gentle bend in the knees.

00:20And taking a big inhale.

00:23And a long exhale.

00:26Centering yourself in this space.

00:30And bringing in some movement.

00:34Maybe pedaling at your feet.

00:37Swing your hips a bit side to side.

00:44And rounding forward plank pose.

00:46We're not staying here.

00:47We're bending through the knees.

00:48Shifting up and back down dog.

00:52Twice more just like that.

00:53Rounding forward.

00:56Shifting back.

00:57One more time.

01:00Taking it forward.

01:02And then bringing it back.

01:05From here, rounding forward.

01:10Side plank on the right side.

01:12Lifting up high through the central line of the body.

01:18Coming back through the middle.

01:21Up and over to the other side.

01:23Right ribs lift up.

01:27And then bringing it back through the center.

01:30Lowering down onto the mat.

01:33Pressing the palms firmly down.

01:36Reaching your heart forward.

01:37Activating through the glutes.

01:38Pressing the top of the feet into the mat.

01:41Shifting back.

01:45Tucking your toes.

01:46Lifting up.

01:46Down dog.

01:49Big inhale.

01:50Right leg swoops up and back.

01:51Down dog split.

01:52Bending the knee.

01:53Opening the hip.

01:55And then sweeping it forward.

01:57Planting the foot.

01:58Between the hands.

01:59Dropping the back knee down.

02:01Big inhale.

02:02Arms reach high.

02:05Easy exhale.

02:06Soften in.

02:06Tucking your toes.

02:10Shifting your hips back.

02:11Straightening out through the front leg.

02:12Folding over.

02:14You can always bring your hands down for support.

02:18Taking it forward.

02:21Opening up to the right side.

02:23Skandasana.

02:24Sitting your hips down.

02:25Supporting with your hands.

02:26Or you can have them up for some more challenge.

02:30Pressing up through center.

02:31Parallel at the feet with the edges of the mat.

02:33Forward fold.

02:36And then walking your hands to the top of the mat.

02:42Straightening out through that right leg.

02:44Pyramid pose.

02:46Maybe pressing through the heel.

02:48You can rock it back.

02:53Pressing through the palms.

02:55Stepping back.

02:55Down dog.

02:58Rounding forward.

03:00Shifting back.

03:02Twice more.

03:03Rounding forward.

03:04Taking it back.

03:08This time rounding forward.

03:10Dropping your knees.

03:11Sinking your hips.

03:12Up dog.

03:13Easy sway.

03:15From side to side.

03:20And then taking it on.

03:21Up and back.

03:22Down dog.

03:22Right away.

03:23Left leg sweeps up.

03:25Down dog.

03:25Split.

03:25Bending the knee.

03:26Opening the hip.

03:28Taking that foot forward to the top of the mat.

03:30Dropping down the right foot.

03:32Or right knee.

03:33Big inhale.

03:33Arms reach high.

03:36Easy exhale.

03:37Soften in.

03:40Big inhale.

03:42And then exhale.

03:43Taking it back.

03:44Run or stretch.

03:47Hands can always drop down.

03:49If needed.

03:50If needed.

03:50Next time shifting forward.

03:57Sinking your hips low.

03:59Skandasana.

04:04Pressing up through center.

04:05Forward fold.

04:06Wide leg.

04:07And bringing that left foot towards the top of the mat.

04:20Pyramid pose.

04:22Rocking back and forth.

04:24Back and forth.

04:28Pressing through the palms.

04:30Taking it back downward dog.

04:33One time rounding forward into your plank and pausing here.

04:38Bringing the left knee to the left elbow.

04:42Pressing back.

04:43Right knee.

04:44Right elbow.

04:45Pressing back.

04:46Once more.

04:48And to the right.

04:50And one more.

04:52To the left.

04:53And to the right.

04:55Dropping your knees down.

04:58Keeping your toes tucked.

04:59Sinking your hips.

05:00Back onto your heels.

05:03Big inhale.

05:04Arms reach high.

05:06Easy exhale.

05:07Letting them release at your sides.

05:09And then clasping your hands.

05:10Back behind your back.

05:12Can you lift your knees up off of the mat?

05:16And then drop your heels down onto your mat.

05:18Hips lift high.

05:19Keeping the clasp of your hands.

05:22If that's not possible.

05:23You can unclasp them.

05:24Of course.

05:27Holding on to that clasp as you bend through your knees.

05:32Sinking your hips back down to your heels.

05:35Keeping your knees lifted.

05:38Heart reaching forward.

05:42Then dropping your knees back down.

05:45Unclasping your hands.

05:47Big inhale.

05:48Reaching your arms high.

05:50Easy exhale.

05:51Taking them forward.

05:53Dropping your hips towards the mat.

05:55And gentle sway from side to side.

06:03Shifting back child's pose.

06:11Pressing your palms together.

06:13Bringing your hands back behind your head.

06:16And maybe walking your elbows a bit further up the mat for more of a stretch.

06:38And rounding up to sit.

06:40Closing your eyes once you get there.

06:45Maybe palms face up for a bit more of an energizing vibe or face down if you're looking to ground.

06:53Closing your eyes.

06:59It is a good day to have a good day.

07:02What are you grateful for right now?

07:09The first thing that comes up.

07:12Just steep that thing in so much gratitude.

07:16Gratitude.

07:17And let's solidify it with a few deep breaths together.

07:41So bringing your arms up on the inhale.

07:45Palms pressed together at the top.

07:48Pulling your thumbs down into your chest.

07:50Connecting to your heartbeats.

07:53Connecting to that gratitude.

07:57Connecting to the expression of today being a good day.

08:03Big inhale.

08:08And a long exhale.

08:13Two more times.

08:15Big inhale.

08:19Long exhale.

08:25And once more.

08:26Big inhale.

08:30Nice long exhale.

08:32And so opening your eyes whenever you're ready.

08:41Thank you so much for joining me today.

08:44If you like this video, please give it a thumbs up.

08:47Subscribe down below.

08:48Let me know in the comments how it went or if you have any special requests for any future videos.

08:53And with that, I will see you next time.

08:56Have a wonderful day.

09:02And let me know in the comments.

09:03If you like this video on video.

09:04I'll see you next time.

09:04Bye.

09:07Bye.

09:20Bye.

09:21Bye.

Wake Up and Flow - Morning Yoga To Wake Up

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