15 Min Morning Yoga Flow | Wake Up & Ignite Your Day With Energy, Strength, & Love

Welcome to beautiful Hayes Alaska, today we are here amidst mountains and rivers with a

morning

yoga

flow

designed to invigorate

your

body. Center

your

mind and release any tension held in your muscles. This practice is a wonderful way to a

wake

n the body and mind providing a gentle but effective start to the day with intention and mindfulness as we

flow

from one posture to the next. I encourage you to connect deeply with your breath using it as a guide to move with Grace and facilitate each inhalation, inviting

energy

and vitality into the body as each exhalation leaves space for release and surrender, remember to listen to the whispers of your body and modify any posture as needed, find variations that provide support and nutrition.

Today's video is sponsored by Better Help. Lately I have been dedicating a lot of my

energy

. and thoughts on mental health, particularly as I witness enduring struggles and conflicts like those in Gaza and Ukraine, the profound impact on millions of people, including my own circle of family and friends, has emphasized the crucial need for mental well-being while a We often turn to

yoga

and meditation to find inner peace and balance. There are times when we may need a little extra support, which is why I am very excited to share a partnership with Better Help Today, Better Help has a vital mission to make the therapy more affordable and accessible, finding a therapist who can It can be incredibly challenging, however, with a better online platform for help, you can find a licensed therapist who is trained to listen and give you helpful, unbiased advice with ease and all from the comfort of your home, simply by answering a few questions.

Better help can connect you with a A professional therapist usually within 48 hours can do it all from your phone computer or through a phone call, video chat or messaging system, whichever you feel most comfortable with, if you or your

love

d ones. Loved ones are struggling with life's challenges or seeking help for grief. caused by factors beyond your control. I recommend you consider online therapy with better help. Click the link in the video description or visit betterhelp.com slbo to sign up and enjoy a special discount on your first month, so once you're ready, get your mat and let's get started, welcome friends, thank you very much for joining me here today for this practice.

Let's start our class today by simply finding our breath, raising both arms towards the sky, lengthening them across the body and then exhaling all the air and simply bring your hands to your heart and bring yourself into this present moment as you breathe one more time, raising both arms at this time, exhale, drop your hips to one side, release one hand and go ahead and stretch your body, inhale, exhale. change to the other side the same thing, so simply bring your hips to the opposite side now reaching for the upper arm, lengthening and returning to the center, place your hands in the center of your heart.

Wonderful, okay, let's move on to our hands and knees, now let's just go. To start by warming up your spine and also rotating your hands so that your fingertips are pointing towards your knees which really welcomes a nice stretch through your wrists and forearms, inhale arching your back and then exhale around of the spine, tuck the chin towards the chest connecting the movement with Breathe as we inhale and exhale, let it go, inhale up, arch and open through the heart, exhale and release and again inhale, exhale, feel a nice stretch, inhale , arch your back and then lift your spine while bringing your chin to your chest, inhale and then exhale now tuck your toes under you are going to move your body all the way up bring your knees together reach for your arms interlace your fingers except for your index fingers then simply open across the body now I want you to feel a really nice stretch, not just in your upper body but also in your feet and toes and then bring your arms behind your back interlocking your fingers open across your heart once again and then exhale release your toes now and lower yourself into child's pose with your fingertips reaching toward the sky here I welcome a little movement and I want you to really feel this in your own body, so see what your body needs, maybe you just want to stay still or maybe reach your arms forward to the front of your body and child's pose inhale exhale rounding forward dropping your hips reaching upward facing dog while lifting thighs and knees off the mat bend your knees and roll down into child's pose through this fluid motion upward facing dog bend your knees exhale release into child's pose Make your body move like a wave of the ocean, so round and then open dog exhale hips toward heels round through spine lower hips lift knees and thighs open through heart center and then push toward hands as you lift Your hips are facing toward below.

Dog release your feet and just open your body here, maybe do a little side-to-side sway with your hips if that feels natural and good, really focusing on the inhale and exhale with each exhale. your body relax a little bit deeper a little bit more into this downward facing dog and then from here go ahead and walk your feet towards the front of your mat, take as many steps as you need, come into our forward fold and bend one knee at once. time, continue to add a little bit of movement, maybe even lifting one heel off the floor, just getting a little more into your hamstrings, allow your head to feel heavy here, feel that spinal decompression, and then roll into a standing position.

As you come to your mountain pose inhale both arms toward the sky exhale lower to about halfway with your hands at your heart release your arms to your sides and then lift your heels balancing on your toes and then slowly your Arms will extend towards the back of the mat. Plant your heels back down Bend both knees and end in a chair utkatasana hold forward release fold inhale halfway exhale continue and take two steps back into a high plank position Naval up the spine then take your chaturanga or knees in chest Jin if you want to modify here opening up as upward facing dog and then EX exhale push back and release downward facing dog from this position becoming three legged dog raising your right leg towards the sky bending your knee and opening your hip stacking the right hip on top of the left welcoming movement towards the hip joint circling the right knee out and around three times well and twice one more big circle with that knee wonderful knee inhale hold and exhale that knee is coming to the chest step your right foot towards the front of your mat looking for a good lunge position dropping your back knee towards the mat and opening into your low lunge, first place your hands on your front knee, tuck your tailbone under and begin to bring your chin to your chest and then you can just dip those hips down and then come back to this variation of a low and elevated lunge, so drop your hips and then come back to that midline, lower your hips and then both arms rise toward the sky holding your low lunge for a moment, tuck your toes back and then lift your back, knee-length lunge, drop your body back down, right arm reaching for the sky on your twist and then just make a big circle for one, two and three, a nice big circle with that arm and then hold here on your Twist from here slowly.

Hand lowers as you extend your front knee and square your hips into our full pyramid pose. See if you can lift your back heel off the mat and really focus on squaring those hips by allowing your body to relax over the top of your front leg. Your forehead reaches the front knee. Let's slowly return to the high lunge. Both arms are stretched upward and then transfer the weight to the front foot. The back knee is directed towards the navel. Hold that knee with both hands and simply make a circle with your left ankle moving inward. ankle joints from time to time placing your left foot on the inside of the right thigh tree pose feel free to place your hands and unly mudra in front of your heart Bing your balance your stability your peace your breathing right now from here bringing your knee back to that center point, extend that leg and then bring it all the way back and transition to Warrior 3, that front foot now points to the back hands at your heart and then bring both feet together.

Arms, stretch toward the sky, inhale and then as you exhale, lower yourself to that midpoint extend your arms out to the sides lift your heels off the mat balance your toes on tiptoe hold your arms Reach behind the mat and then drop directly into the chair utkatasana inhale exhale utanasana forward fold inhale halfway exhale two steps back plank position take your flow chaturanga upward facing dog exhale push backward downward facing dog on your next breath left leg reaches heaven three legged dog bend your knees stack your hips and then let's move towards your hip joint on the other side making a nice big circle for one Circle your knee for two and three inhale exhale now transfer to plank , bring the left knee to the chest and then place the left foot towards the front of the mat, drop the right knee to the mat to the floor from here both arms extend towards the sky entering our low lunge taking that different approach by putting tailbone underneath, this time your hands stay on your front knee and then bring your chin to your chest noticing the different sensation in your soas and then compare it by dropping your hips all the way down into a full L lunge moving with the transition of this version higher and then a lower version by dropping your hips down, inhale, drop your chin, exhale, lower your hips, open your body, stay here.

Reach both arms toward the sky, tuck your toes back, lift your back up to your knees, do a lunge, and then drop your body completely. Right hand stays on the mat while your left arm comes up in a twist and then let's do some nice big circles. with that left arm, bring it forward and to the back of your mat for one forward and around for two and three following that arm with your gaze if you like and then release both hands by extending the front knee in our pyramid stance lift . Lift your rear heel off the mat and squeeze.

Square those hips, so pull your left hip back. Push your right hip forward. Hold and breathe. Inhale and exhale. A great transition back into a high lunge by bending the front knee. Arms. Reach for the sky and then we are. We are going to shift all our weight to the front foot and bring the back knee towards the navel, grab the knee and simply go around the right ankle moving towards the joints of the right foot, now inhale deeply and then exhale entering the tree, take your right foot to the inside of your left thigh hands on your heart find your center your balance inhale and exhale transitioning to our Warrior 3 first bring your knee forward push your right foot out push push push and then with that knee extended take it all the way toward the back of the mat hold your breath for balance exhale back to center feet together inhale extend both arms toward the sky exhale sink to the mat forward fold forward inhale halfway exhale take two steps back and land in your downward facing dog opening through the chest and heart, then move to the high plank and take that upward chaturanga flow, facing the dog, open and then as you exhale, push into the hands, release the downward facing dog down, release your feet and take another Deep breath in one last time here together, a long exhale, great exhale, another deep inhalation and then exhale.

Bend your knees and come into a child's pose, resting your forehead on the mat, taking a nice, gentle inhale to slow everything down internally. Exhale, gently roll up to a sitting position on your knees once again extending both arms towards the sky and then exhale slowly bring your hands to your heart and gratitude for your practice. Thank you so much for joining me here today in beautiful Alaska. I send you all my

love

. and light and I hope you have a beautiful rest of your day thank you Namaste. I really hope you enjoy this class as we close out our practice.

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