Feel Refreshed and Rejuvenated: Try This Morning Yoga Flow Sequence

Feel Refreshed and Rejuvenated: Try This Morning Yoga Flow Sequence

Begin your morning yoga flow by settling into a comfortable seat on the ground. After reaching your destination, position your left hand over your heart center and place your right hand on your abdomen. Take a moment to lengthen up through the spine, focusing on the center channel of your body. If you’re ready, close your eyes or soften your gaze and take a few deep breaths. Allow yourself to find a slight tuck in the chin, further grounding yourself in this moment. This simple practice can help you start your day with a sense of calm and centeredness, preparing you for whatever lies ahead.

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Start your morning yoga flow by standing with your shoulders down and back. Feel the warmth of your hands as you place them on your body, grounding yourself in the present moment. Begin with a deep inhale, allowing the breath to fill your lungs completely. Breathe out gently, letting go of any tightness or anxiety in your body. Repeat this breathing pattern two more times, focusing on the rhythm of your breath.

On the next inhale, take a slow, deliberate breath in for a count of four seconds. Hold the breath briefly at the top of the inhale to fully oxygenate your body and mind. Then exhale slowly for six seconds, emptying your lungs completely. Hold the breath out for a moment before starting the next cycle.

These breathing exercises can help calm the mind, reduce anxiety, and increase overall relaxation. Incorporating them into your morning routine can set a positive tone for the day ahead.|

As you exhale slowly for a count of six, imagine releasing any tension or stress from your body, emptying your lungs completely. Take a brief pause before inhaling again, drawing in a big breath to fill your lungs with fresh oxygen. Focus on keeping your shoulders relaxed and down as you hold the breath.

Continue this cycle of mindful breathing, allowing each inhale and exhale to guide your movements and deepen your connection to the present moment. These simple techniques can set a positive tone for the day ahead, leaving you feeling grounded, revitalized, and ready to take on whatever comes your way.

During a morning yoga flow, it’s beneficial to release your hands to your knees or thighs, allowing yourself to fully relax and let go. You have the option to keep your eyes closed or maintain a soft gaze as you practice breathing exercises.

Breathe naturally, letting the air flow freely in and out. Take this time to check in with yourself, noticing any physical sensations or emotions that arise. This simple act of tuning into your body and breath can help create a sense of calm and groundedness for the day ahead.

Embracing these moments of mindfulness during your morning yoga routine can set a positive tone for the rest of the day, fostering a deep connection between your mind, body, and breath.

The fluid motions of the yoga flow give us an opportunity to express ourselves physically while maintaining awareness of our breath.   

Through this mindful combination, we can symbolize our inner emotions and thoughts through movement and breath. As we move through the poses, we visualize releasing any tension or stress, allowing the breath to guide us towards a state of peace and balance.

Furthermore, this practice offers space for self-reflection and introspection as we synchronize movement with breath. It’s a time to nurture our mind, body, and spirit, aligning them in harmony as the morning sun rises. The holistic approach of connecting movement with breath enriches not only our physical well-being but also our mental and emotional states.

Overall, this morning yoga flow provides us with a transformative experience that transcends beyond just physical exercise; it becomes a means to explore and honor our true selves.

Letting the movement represent your innermost self. This is how the physical practice helps us get to know ourselves better, understand ourselves better. And if you’re like, Just some food for thought. We should gradually move onto our hands and knees.

So spread the fingertips really wide. Walk the knees underneath the hips and then shift your weight to your left side. Raise your right knee while extending your left side. Pause here, flex your foot. We have moved the balance to the left, but we are going to reposition it back to the center now. So press into your right palm as much as you’re pressing into your left palm. Yes, and then once you have that, we’ll take this right knee for a little ride.

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The things we say in practice, and we’re gonna draw some circles with the knees. You may feel inclined to pause and withhold your breath in this situation. Come back to that long, smooth breathing, the elongated inhale. The elongated exhale.

We’re working some low abs here. Nice and slow, and then take it the other direction, if you haven’t already. Stirring with that right knee. Waking up that right glute. Beautiful, let go, and we’ll transition to the opposite direction. We will proceed slowly to begin with. So this is gonna help us later on in the journey. We’re gonna lift the left knee and shift all the way to the right side.

Extend your left foot, then return it to the center. And that’s when your low abs are gonna needed to turn on here.
So we’re pressing into both palms evenly. And then once you feel like you have a sense of that, hug the low ribs up to your back and then start to stir, breathe. Attempt to gently penetrate the surface of the facial skin. And reverse your circle.
Bring the abs into the mix. Left hamstring, the obliques, glute. And then release, bring it on down. Walk the hands forward, then you’re gonna slowly come onto your belly. Drag the hands in line with your waist. Squeeze the elbows to the side body. Press into the tops of the feet. Press into the pubic bone, and inhale, rise up, Cobra. Exhale, soften and release.

As you take a moment to stay in this position, let your forehead connect with the mat. With an elongated inhale, begin to rise up once again. As you exhale, release any tension and allow yourself to sink deeper into the posture. Now, slowly extend your hands forward until they are aligned with your shoulders.

As you inhale deeply, feel yourself rising up, maintaining smooth and steady breathing. With each exhale, focus on releasing any tightness or stress accumulated in the body. Ensure that you press firmly into your foundation to protect the lower back area. Finally, gently lift your hands off the mat and continue to focus on your smooth breathing pattern as you transition through the movements.

Throughout this sequence, pay attention to maintaining an elongated inhale and exhale for a more grounded and centered experience. Keep breathing smoothly as you move through each step of the practice.

Take a deep breath in, then slowly exhale as you widen your knees and place your left hand in the middle of your mat. As you inhale, bring your right hand to the low back and turn your gaze and heart toward the right side of the room. Stretch your right shoulder back as you look up on an elongated inhale. Then, smoothly exhale as you slide your right arm under the bridge of your left arm, coming into a little thread-the-needle posture. You can also reach forward with your left arm for added stretch. Maintain smooth breathing throughout this sequence, focusing on elongated inhales and exhales to help relax and open up the body.

As you settle into the posture, take a moment to feel the expansion in your chest and upper back with each inhale, and the release of tension with each exhale. Allow yourself to sink deeper into the stretch with each breath, feeling a gentle yet invigorating sensation throughout your body. Just focus on breathing smoothly as you hold this pose, allowing it to center and calm both body and mind.

Pull the left shoulder back, breathe. Lengthen through the crown of the head. And then on an exhale, left arm comes underneath the bridge of the right arm. And we find this twist on the other side, breathing into the belly. And then slowly rise back up, come back to Tabletop Position. Get down on your knees and bring them back under your hips.This time, we will raise the knee on the right side.  We will discover the balancing of our weight distribution. And we’re gonna take the right knee all the way out to a hydrant, breathe deep here. And then bring it back in. Good, inhale in. Exhale, lift, hydrant. Inhale, bring it back in. Exhale, lift, hydrant. And then slowly, bring it back in, and we’re gonna slowly, you can use your hands to help you too, walk that right foot all the way into our lunge. So now our back knee’s lowered, front knee’s bent over front ankle, and we’re in this nice low lunge.If you’re craving a little more, maybe, walk that left knee back just a bit.

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Reset Tabletop Position. Now we’re gonna drop the ribcage down towards the mat, then take it to the left andthen bring it up through center. To the right, down, and in a circular motion you go now really exaggerating with the ribs, noticing what happens in the tailbone as you move through this flow. And then reverse.

Can start to really find what feels good here. So we’re initiating with the rib cage, but really it’s one moving part. Everything’s connected. If you find a little, you know, sticky spot or sore spot, you might stay there for a moment.

Breathe. And then bring it back to center when you’re ready. Tuck the toes under and let’s take a few steps back into our squat position. Now this time the heels may stay lifted or maybe we walk our stance out a little more and come into a more traditional version of Malasana, yogic squat.

Palms come together, elbows wide. We do not have to hit this today. We don’t have to hit this ever. Just checking in. And noticing our relationship to all of these things. Cool, that’s it. And then slowly lift the heels first, then press down into the toes, come back to all fours.

Walk yourself to center, and then swing the legs to one side, any side, and come to lie down on your back. Maybe rock a little side to side. Then from here, open the knees wide. Reach your hands through to grab either the inner arches or the outer edges of your feet.

Then come maybe to the tops of the kneecaps, excuse me, the front of the kneecaps or the front of the shins. And then see what happens if you kick one leg up and then the other, Happy Baby. Lengthen your tailbone forward.

So there’s an active lengthening of the tailbone and this posture that is really, really therapeutic and lovely, in my opinion. Take a deep breath in. Long breath out.

Then slowly release that, bring the soles of the feet to the ground, palms come to the earth, arms gently at your sides. Bring the shoulder blades closer together by walking them inward.

Make sure your toes are pointing forward. Inhale in, slow and steady, as slow as you can go with the tailbone initiating, we’ll start to roll up through the spine, coming into a Bridge. Doesn’t have to be the highest Bridge you’ve ever embodied your whole life.
Make it nice and slow and more about the process, the journey of massaging up the spine. And then slowly down the spine. And for these next two rounds, maybe close your eyes so you can feel that slow lift one vertebra at a time.

Whole body moving together. One moving part. After your third Bridge, slowly release the spine, and soften through the collarbone, the chest. We’ll open the knees wide. Slowly bring the left hand to the heart and the right hand to the belly.

Inhale in deeply. Find stillness. The wisdom of the body is just impeccable. So what this time does for us is it allows, it simply allows us to connect to that wisdom.

Again, this idea that the movement is really an expression of your innermost self. So that’s why we focus on the how. This is the reason we practice being in the position of an observer. And all of this takes practice and curiosity.

And you can bring the toes in and out a little bit here, a little windshield wiper. Should feel good. And let everything go. Slowly bring the palms together. Raise your thumbs to touch the third eye.

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