30 Minute Energizing Morning Yoga Flow | Good Moves | Well+Good

30 Minute Energizing Morning Yoga Flow | Good Moves | Well+Good



(optimistic music)
– Hi, I’m Krissy and this is Chloe
and we’re the co-founders
of SKY TING yoga.
Welcome to Good Moves with Well+Good.
Today we’re doing a 30-minute,
energizing morning routine
that you can do to start your day.
So, you don’t need
anything for this class.
Let’s just dive in and
start in child’s pose.
So, knees wide apart, big toes touching
and then you’ll stretch your
arms forward out on your mat,
forehead rests on the
floor if that’s accessible
or you can stack your palms
and put your forehead on your palms.
Taking a deep breath in here,
exhale the breath out
and then you’re gonna climb
up onto your fingertips
and start to crawl your
hands over to the right side
towards your right thigh until
your chest mirrors your right thigh
and then look out past your fingertips,
take a full breath in, out here.
And exhale the breath out
and then, coming back towards center,
make a little semi-circle
going over to the left side
so your chest is in line
with your left knee.
Lengthen the sides of your body,
take another deep breath in.
And exhale the breath out.
Good, come back to center
and then shift up onto all
fours, hands and knees.
And at SKY TING, we always do this.
We’re going to flip our wrists backwards
just like Chloe’s doing.
So, we open up the wrist joint
and then we’re gonna take
some quicker cats and cows
to get us going.
So, inhale, you’re gonna arch.
Exhale, you’re gonna round
and you’re gonna go quite as fast,
as fast as you can go if
that’s okay for your spine.
And your wrists are flipped
and you’re trying to pull your
elbows away from one another,
widening the collarbones
apart from one another.
Let’s go for five, four,
really use your breath,
three, let your hair fly, two.
It’s a good way to dry your hair, one,
and then flip your hands the normal way.
Tuck your toes underneath you,
lift your hips up and back
to downward facing dog.
And I’m sure this is the
first down dog of your day,
so go ahead and pedal this one out,
bending your knees, shifting your weight
from hand to hand and foot to foot.
You can tilt your hips from side to side
and kind of wag your tail side to side
and do whatever else feels good.
Pressing through the arms,
Chloe’s lifting a leg up.
You can copy her, she’s done yoga before.
And then you’re gonna walk your hands
all the way back towards your feet,
grounding your heels
at the back of the mat
and then go ahead and
let your spine hang down,
let your head hang down
and grab opposite elbows.
So, you should be like a rag doll,
very loose in your spine,
and go ahead and sway side to side,
just letting the spine decompress
from the base of the pelvis.
Keep your feet parallel,
keep your knees tracking forward,
and then release your arms
down towards the floor,
soften the knees, pull the navel in
and roll up slowly to stand like
a baby cat being pulled up by a mama cat.
That’s what our dance teacher says.
And then come up to stand.
Inhale, reach the arms
up, look up and stretch,
grab hold of your left wrist
with your right hand,
tug up and lean over to the right side
and stamp firmly through your legs.
Look past your left armpit
up towards the ceiling,
take another breath in and
exhale your breath out.
Come back up to center,
switch sides, grab your right wrist,
hug up, lean to the left,
look under that right armpit,
lengthen your body, take a breath in,
pressing down through
those legs, breathing out.
Inhale back up to center,
interlace your hands above you,
flip the palms to face up towards the sky
and then take a little bit of
a wider stance with your feet
and start to make some
circles going around the world
to the right, forward, down,
to the left and back up.
And no right or wrong,
just do what feels good.
You can get the hips involved.
You can go really low and
then go the other way.
Do two or three the other
way, stretching out.
Chloe’s keeping her spine nice
and long as she comes forward,
that’s a nice thing to do,
especially in the morning
and then inhale back up to center.
Take your hands to your knees,
bend your knees, turn
your toes out to the side.
Inhale, lift your chest.
Lengthen your spine,
exhale, right shoulder,
right ear down towards the floor,
looking past your left shoulder.
Inhale back to center.
Exhale, left shoulder, left
ear down towards the floor.
Do that again, inhale center.
Exhale, right.
Inhale center.
And exhale, left.
Good, inhale back to center
and then press down through your feet
and stand all the way up.
You can toe heel your feet in,
you can jump your feet in together
and then inhale, reach your
arms up, look up, stretch.
Exhale, fold forward over
your legs, uttanasana,
drop your head.
From here, walk forward to a plank pose.
Nice, strong plank position,
hands right underneath the shoulders.
Stack up so you’re 90 degrees
weight bearing in the arms.
Spread out the fingers, look forward,
take another breath in.
Exhale, hips high, downward facing dog.
From here, come forward
to plank pose again,
breathing in and then
past your plank pose,
dip your hips low, lift your chest up
and wave your spine up
to an upward facing dog.
Staying on the balls of feet, exhale,
downward facing dog, hips high.
Let’s do that two more times,
fluidly through the spine,
waving forward, upward facing dog,
unfurling the spine, lift your chest.
Exhale, downward facing dog.
One more like that, inhale
forward and through.
Up dog, keep your thighs
lifted off the floor.
And exhale, downward facing dog.
So, from your downward facing dog,
walk your feet forward
towards the top of the mat
towards your hands and separate your feet,
hips distance apart when you get there.
You can measure that out too fists between
the inner arches of the feet.
Hang your head down and then this time,
interlace your hands
behind your lower back
and arc the arms forward towards
the front of the space,
dropping your head, lifting your tail,
lengthen through the hamstrings.
You can lean a little bit side to side.
You can stretch one leg straight
and then the other leg.
You can do what feels good.
You’re still just opening up the body.
And in the morning, our fascia,
which is the connected
tissue that encapsulates
our entire system, our
muscle tissue and our organs,
it’s a lot tighter in the morning
from hopefully eight hours
of sleeping at night.
Release your hands
gracefully down to the floor
and then walk your fingertips forward out
on the floor in front of you,
looking past your fingertips
and then take your hands
for a little stroll
over to the right side
and as you go to the right,
look past the fingertips,
lengthening the left waist,
breathe in and breathe out.
Good, come back to center
and walk over to the left
side with your fingertips.
Keep your knees facing forward
though, look past the hands,
take a deep breath in
and a deep breath out
and then come back to center,
keep your left hand down on the floor.
Under your face,
reach the right arm up for a twist,
turn and look up at the right hand.
Lengthen your spine as you spiral.
You can bend your left knee
as much as you need to.
Let’s take one more deep breath in
and then a big swing, stroke forward
and down to switch sides,
bending the right knee,
lifting the left arm up,
turn and look up at the left hand.
Good, breathing in.
And then swim stoke it forward and down.
Soften the knees, drop your arms,
drop your head and then one more time
that little baby cat
rolling up through the spine
piece by piece by piece
until you stand all the way up.
Tada and then reach your
right knee into your chest,
butterfly and open.
Tree pose on the right side.
So, get the foot as high as you can,
but don’t put the feet on your knee.
So, if you need to,
you can put the foot on
the calf muscle instead.
Hands to a prayer, eyes
are forward on the horizon
and it’s morning time.
So, let more light into your eyes.
Increase your peripheral vision.
Reach your arms up, overhead.
Separate the hands, reach
up through the elbows,
stretch up through the fingertips.
Good, take another deep breath in.
And then exhale, release the arms down,
draw your knee to center,
extend the leg out and
step the right foot down.
Good, other side.
Left knee pulls in,
butterfly, open, tree pose.
Just touching by a little
balancing pose on one side.
Hands together, and when you’re stable,
reach the arms up.
Then separate the hands,
reach up through the elbows.
Lift the eyes, widen your perspective.
Take another deep breath in.
And then exhale, release the arms down,
bring the knee in, extend the leg forward,
step the foot down on the floor.
From here, bend your knee,
sit back into chair
pose, reach the arms up.
Stay here for three.
Good, see if you can bend a little deeper,
stretch the arms next to the ears.
For two, keep the knees
tracking over the toes.
For one, hands down to the floor.
Fold forward over your legs,
uttanasana, drop your head.
And then this time you’re going
to take your peace fingers
and hook ’em around your
big toes for yogi toe lock.
Feet are hips-distance apart
if they’re not already.
Bend your knees and look
forward out in front of you,
lengthen your spine.
As you exhale, pull the
elbows side to side.
Drop your head down and lift
your tail up, staying here.
So, you’re trying to lengthen
the big toes forward.
You’re dropping your
head towards the floor
as you lift your seat up towards
the ceiling in opposition,
creating dimension in your legs,
stretching muscle fiber by muscle fiber.
Let’s take one more deep breath in.
And then exhale, release your toes.
Take your hands to the floor,
pull your heels together.
Turn your toes out
and come down to a little frog squat.
So, try to keep your heels together.
You might need to jump your
feet a little closer together.
So, this is gonna be your inhale.
You’re not gonna like this exercise.
Exhale, you’re gonna fold forward,
drop your head and lift your butt.
Do that again, inhale,
you bend and look forward
and exhale you fold and then keep going.
Inhale, exhale, inhale, exhale.
You can go really fast
like Chloe and whip it up.
If you’re still a little lethargic
from just waking up in the morning,
you can go a little slower,
but try to build up some heat in your legs
for five, four, very good, three,
two, one and then fold forward,
hands down in front of you.
Walk your feet back, downward facing dog.
Hips are high.
Nice, stable symmetrical down dog.
Pressing your hips up,
lengthen your spine.
Take a full breath in and
exhale the breath out.
Good, from here, reach your
right leg up and back behind you
as you breathe in.
Exhale, step forward between your hands,
spin the back heel down, 45 degrees,
and windmill yourself open to warrior two.
So, this is a really long stance in yoga.
You might need to take up more space here
by walking the back foot back.
Bend your front knee to 90 degrees,
reach energy through your arms.
Look past the right middle
finger, brighten up the chest,
drop the tailbone.
Let’s stay here for three.
See if you can glide the front knee
a little deeper than 90.
Two, breathing in.
And breathing out for one.
Inhale, straighten the front leg.
You’re gonna reverse triangle,
reach up and back behind you.
Exhale, windmill your
hands down to the floor.
Frame your front foot, lift your back heel
and then reach your
right arm up for a twist.
Turn and look up at the top hand.
See if you can keep
looking up at the top hand.
Put the weight in your left palm,
spin onto the outside
edge of your left foot
and stack your right foot on top
for side plank, Vasisthasana.
You can modify this one
by taking your left knee to the floor.
Otherwise you’re here
for another breath in.
You lift your hips higher.
Exhale, hands to the floor.
Plank pose, downward
facing dog, hips are high.
Good, from here, come
forward to plank pose again,
breathing in and then bend
your elbows halfway back,
chaturanga as you breathe out or lower
all the way to the floor.
Up dog as you breathe in or
cobra if you’re on the floor.
Downward facing dog as you breathe out.
Good.
Reach your left leg up, breathing in.
Step your left foot forward to a lunge,
spin your back foot down
and then windmill up to
warrior two on the second side.
So, wide stance,
bend your front knee
until the knee’s stacked
right over the front heel.
Stretch out through your
arms, lift through your chest.
Two more breaths, breathing
in and breathing out.
Gliding that front knee a
little deeper, very good,
breathe in, energy through
the arms and breathe out.
Straighten your front leg,
reverse triangle, reach up and back.
Lengthen off of that left hip
and then windmill your
hands down to the floor,
lift your back heel, reach the
left arm up towards the sky.
Turn and look up at the left hand.
Spiral onto the outside
edge of the right foot
and then stack the left foot on top,
Vasisthasana side plank.
Lift your hips up higher,
lift out of that bottom shoulder.
Good, we have one more deep breath in.
Again, feel free to modify at any point.
Exhale, hands to the floor,
looking forward, downward facing dog.
Hips are high, good.
Inhale onto the balls of the feet.
Bend your knees, look
forward between your hands
and step or jump your feet
up to the top of the mat.
Inhale, lengthen and look forward.
Exhale, fold and bow.
From here, bend your knees,
come back into chair pose.
Uttkatasana, reach the arms up
and then exhale, stand up
tall, release the arms down.
Tadasana, find your balance, good.
Reach the arms up, Urdhva Hastasana.
As you breathe in, exhale fold
and bow as you breathe out.
From here, you’re going to bend your knees
and come down to that little squat again.
This time we’re going
to come into crow pose.
So, you might need to
jump back on your mat.
Crow pose is basically
like chaturanga arms.
So, your hands are
shoulder-distance apart,
you can place them now.
You’re in this little squat.
You’re going to lift your butt up a lot,
lean forward, trust the arms,
bend your elbows back
and try to get the knees into the armpits
or around the upper arms.
Keep looking forward
and then peel your heels
up towards your seat
if that’s possible and
crow might look like
the prep for a long time.
Maybe you just lift one foot up.
Don’t worry about, you can
just watch Chloe do it.
Let’s take one more breath in.
I like making Chloe tired
and then step, step back or
hop back to downward facing dog
as you breathe out, good.
Nice pause in your downward facing dog.
From here, reach the right
leg up and back behind you
and then step the right foot
forward between your hands,
spin the back heel down and
reach up for warrior one.
This time, hips are square, arms lift up.
So, draw your right hip back
as you carve your left hip forward
and then interlace your
hands behind your lower back.
Press the knuckles down towards the floor
as you lift your chest,
puff up the lungs and then
exhale, humble warrior,
bowing forward, arc the arms overhead
as the crown of the head
reaches towards the floor.
Your right shoulder’s on
the inside of the right knee
and, again, you’re
trying to carve your hips
so that they’re square.
Right hip back, left hip forward.
Let’s take one more deep breath in
and exhale the breath out.
From here, pull the
knuckles back, look forward.
Lift your back heel,
set your left palm down,
reach the right arm up
for that twist again.
One more time, roll onto the outside edge
of your left foot, stack
the right foot on top.
This time lift the right
leg up a little bit,
bend your knee, step the foot behind you.
Arc your body up towards the ceiling,
flip dog or stargazer pose,
whatever this pose, rockstar pose.
We don’t really know,
take one more breath in.
And then exhale, flip up and over.
Plank pose, downward
facing dog, hips are high.
Good, we’re trying to get
you energized for your day.
Reach your left leg up as you breathe in
and then left foot forward to a lunge.
Spin the back heel down,
rise up for warrior one, arms reach up.
Look up.
Square those hips.
This time, left hip
back, right hip forward
and then hands behind
your back, interlace.
Switch the interlacing just for fun,
lift your chest up, look up
and then exhale, humble
warrior, bowing forward and down
and really you wanna push a lot of weight
into that strong back heel.
So, the right heel charges into the floor
as the crown of the head
drapes towards the ground.
Take one more breath in.
Squaring those hips,
exhale the breath out.
From here, pull the knuckles
straight back, look forward.
Lift your back heel.
Right hand to the floor,
left arm reaches up towards the ceiling.
Turn and then keep turning,
spiral onto that foot,
stack the left foot on top.
Side plank, just pass through,
lift the leg, bend the knee,
step the foot behind you.
Flip yourself over, lift your hips up,
reach the top arm up overhead.
Helping my friend.
And then go up and over, plank pose.
Nice, downward facing dog.
Hips are high.
Good, lower your knees down to the floor
and we’re gonna sit in Virasana.
If you have something to sit up on,
you can sit up on something.
If not, just sit comfortably on your heels
or even cross-legged.
We’re gonna do a little bit of breath work
to really energize our whole system
and one of the best ways
to move the state of mind,
to change your state of mind,
is to change your breath.
So, that’s our goal.
We’re gonna reach the arms up
and shape our hands into little, tiny cups
that could hold water if it were raining.
Your arms are in a wide V,
the eyes are gonna close.
We’re gonna do a few rounds
of Kapalabhati breath.
That’s a short, sharp
exhale just out of the nose.
The lips stay sealed the whole time.
It’s extremely weird at first
and then you’ll get used to it
and start to love it, I’m sure.
Let’s take a breath in to begin.
(inhaling)
And an easy breath out.
And then you’re gonna inhale
to a comfortable level
and begin pulsing the breath
out, out, out, out, out.
(breathing deeply)
Keep going.
So, you’re snapping the belly in.
You’ll notice if your eyes are open,
you can watch Chloe,
her belly is snapping in
which creates a little bit of a massage
for your internal organs.
You’re really oxygenating your blood.
You’re clearing out the lungs.
And this is actually called
skull shining breath.
Traditionally it’s used
to clear out the mind.
So, if you subscribe to that,
you can think about what
you wanna clear out.
What are the cobwebs in your own mind
that could use a little dusting off?
Let’s take another 10 rounds.
10, nine, eight, seven, six,
five, four, three, two, one.
Take a full breath in,
hook your thumbs above you.
Take three more sips of air in.
Hold, hold, hold.
And then like a champaign
bottle popping, exhale.
Release your arms down.
Flip your palms to face up in your lap
and calm breath in.
And an easy breath out.
Just notice the shifts,
the changes in your state of being now
after doing that exercise.
And then you can crack the eyes open.
You’re going to come
forward onto all fours.
And tuck your toes, move
back to downward facing dog.
From here, reach your right leg up
and back behind you, three-legged dog.
Go ahead and bend the
knee and open up your hip.
Good and then slide the shin forward.
We’re just gonna go through
a little drive-by pigeon pose
with the right knee out
wide to the right side.
Lift your chest up,
we’re not here for long.
You can lean side to side
and just open up this right hip.
And then you’re going to
shift all the way over
onto your right hip
and turn to face the side of your mat,
flipping your left toes
to face up towards the sky
and then place the right foot
like a tree pose position
on your left inner thigh.
You can have a little
bend in your left knee.
That’s gonna help you
out for this next pose.
Left forearm down on the floor
in front of the left knee.
Right arm goes up and over
your ear towards the left foot.
So, you can just stay
reaching over the leg
or some of you can grab
the toes like Chloe is
and then turn and look
underneath that right armpit
until you’re really cracking open
the right side of your ribcage.
Just letting some light
through those ribs,
all 12 of ’em on the right side.
You can do a little
rocking forward and back
and focus on breathing
into your right lower back.
That’s what we’re stretching off of.
So, if you’ve been doing a lot of sitting
or will be doing a lot of sitting today,
this is a really good pose
to do to counter that.
Good, inhale, come all the way up to sit.
You’re going to take
your right hand towards
the top of your mat,
stand on your right shin,
lift your hips up and reach the top arm
up and over your ear
like a little backbend,
a little stretch for the
opposite side of your body
and then backtrack out of it,
sit back down onto the floor.
Coming forward through a
little drive-by pigeon again.
It can be kind of sloppy
and then tuck your back toes under
and lift your hips up
to downward facing dog
so we can transition to the other side
and then from here left leg lifts up.
Bend the knee, open your hip
and slide it forward to pigeon pose
on the left side just to pass through.
Lift your chest up,
squaring off those hips.
You can rock it side to side.
And then lean all the way
over onto your left hip,
turn the right toes up
towards the ceiling.
Face the other side of your mat,
maybe putting a bend into your right knee.
And then right forearm down
on the inside of that leg.
Top arm reaches up and over your ear,
reaching towards your right toes, good.
Maybe you catch the toes, maybe you don’t.
Doesn’t really matter.
You’re just focusing
on this nice little arc
of the whole left side of your body.
From the hip all the way through the arm.
And then breathing in and breathing out.
Wherever you put your attention
is where more breath will go through.
So, you wanna put your attention
where you want the breath
which is the place that you’re
stretching, in this case,
the low back, the kidney
zone, the ribcage.
Good, inhale and come all the way up.
Take your left hand towards
the top of your mat,
stand on your right
shin, lift your hips up
and reach the top arm
up and over your ear.
You’re standing on your
left shin actually, whoops.
Take one more breath in.
And then exhale, sit back
down, reverse out of the pose.
Come back towards that pigeon position.
It doesn’t have to be perfect,
and then move back, downward
facing dog, hips are high.
Beautiful.
Last down dog of class,
really lift your hips up,
reach your heels down energetically,
stretch your body long.
And then come forward to a
plank position, top of a pushup.
Slow bend of the elbows,
lower all the way down in
one piece onto your belly.
Let’s interlace the hands
behind our low backs
and lift up into a Shalabhasana.
So you’re gonna lift the
legs, chest and head.
Squeeze the legs together,
lengthen your body long as you lift up.
Let’s take one more breath in
and then exhale, lower
it down onto the floor.
Go ahead and flip over onto your back.
From here, bend your knees,
step your feet on the floor.
We’re going to do a bridge pose,
I’ll walk you through it.
And we are going into full wheel,
so that’s coming next if you’re wondering.
You’re going to press your feet down,
lift your hips up to begin
and then interlace your
hands underneath you
and tuck your shoulders underneath you.
So, you, can stay right
here in a bridge pose.
This is the perfect place to stay.
If you want a little
more energy for your day
and it’s in your practice to do so,
you’ll take your hands up by your ears
and we’ll come into that full wheel.
Elbows in, press down and lift up.
So, inflate your little wheel position,
pulse your chest forward
as you lengthen the
tailbone towards the knees
and you really want the backbend
to be shared amongst all of
the vertebrae of the spine.
Let’s take one more breath in
and then exhale, chin to
chest, bend the elbows,
come carefully back down.
If you’re in bridge, you
can come down as well.
And then step your feet
wide, knock your knees in
and take your hands wherever
you want to on your torso
or Chloe’s resting hers on her belly.
Close your eyes
and start to move into
a state of more ease
and relaxation and receptivity.
Before we go into our days
and fill our minds up
with all the logistical
things we’ll need to do today,
take this opportunity
to really empty out, clear the slate.
Focus on your breath and
how your body’s feeling.
You’re gonna take a happy baby pose.
So, slowly draw the
knees in, flex the feet
and reach for the outside
edges of the feet.
Pull the knees towards your armpits.
Try to keep your tailbone
down on the floor.
You can rock side to side.
You can extend one leg
and then the other leg.
Keep your jaw and neck
relaxed, your face relaxed.
If you have time, you’ll take a shavasana
and extend your legs out long.
Otherwise, knees into your chest.
Rock up and down to sit.
And then just come to sit
up in a meditative seat.
However is comfortable for you,
cross-legged or sitting on
your heels, eyes are closed
and for a moment just focus inward.
Rest your mind on the present moment,
your breath, anything you hear around you.
And then a few seconds of resting the mind
on gratitude before you go into your day.
Starting with the sense of gratefulness
and there’s so much to be
grateful for in a healthy mind.
Even in a time where everything’s influx
and can be kind of scary.
Focus on that which you can control
and feel is nourishing
you and supporting you.
Bring your hands to a
prayer at heart center.
Let’s take one more final
breath in all together.
And exhale out.
Namaste.
Thank you guys so much.
I’m Krissy, this is Chloe.
That was a short, 30-minute SKY TING
morning energizing sequence
you can do every morning
to start your day.
Hopefully now you’re a little bit
more charged up and energized.
You can see more videos if
you subscribe to Well+Good.
Thanks for joining us and
we’ll see you soon, bye.


30 Minute Energizing Morning Yoga Flow | Good Moves | Well+Good


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