EASY MORNING YOGA FLOW | For Beginners! (20 min)

EASY MORNING YOGA FLOW | For Beginners! (20 min)



Hello yogis, I am taylor Sarreen
And welcome to a gentle morning flow
designed
To help you feel good first thing when you wake up to get you prepared for the rest of the day
Know that this sequence is designed for all levels the beginners
the intermediate the advanced
Even the pregnant if you are pregnant like myself as long as you have checked in with your provider
Know that you do not need any equipment if you have a mat
Awesome. If not, no big deal
All you need is your physical body?
An open mind and your energy and we’ll get started
Right away
so when you’re ready come to
a comfortable seat in easy pose cross your legs
Sit up nice and tall
And place your palms on your knees
Be sure to have your
Chin away from your chest your shoulders away from your ears
Close your eyes
Just begin to
Turn inward
Let go of any outside distractions
Simply begin to focus on yourself
And once you’ve found yourself turning inward begin to connect with your breath
Really take notice of each inhale in each exhale that you take
And on each exhale let go of something anything that’s not serving you
Release it on each exhale
And we will take a nice big cleansing breath together take a deep inhale through your nose
And a big exhale out of your mouth
And continue to breathe
Really focusing on having the most best day you can possibly have today
And we will take one more big breath together take a deep inhale through your nose
And an open mouth exhale
Nice okay now flutter your eyes open
Take a big sweep with your arms in the air
And once you make it to the top use your right arm to cuff your left wrist with your index and thumb finger
Once you’re there take a deep inhale
Exhale lean over to the right feeling a nice side stretch in your left side
Okay inhale back to center
Exhale release that cuff
Okay, we’ll do the same thing on the other side use your left index finger and thumb to cuff your right wrist
Take a deep inhale
Exhale side stretch to the left stretching out your right side
Nice inhale back to center exhale release place your hands down on your mat
All right, so use your right leg extend it out long
Okay will have a nice beautiful stretch in your hamstring begin to slowly lean over towards your right
Side nice now take
Your right arm swoop it
to the front
plant down your left palm
and lift up
and begin to open
Planting down your left knee and your right foot
Open up big inhale
Exhale slowly begin to come back down your butt
Nice nice heart opener nice hip opener. We’ll slip swap out our legs
Extend your left leg long
Plant your right palm down
We’ll first we’ll stretch out our left hamstring
Nice now plant your right palm down
Use your left hand to swoop out
Plant down on your right palm and again find that beautiful opening inhale
Nice exhale lower back down
Beautiful now make our way into a tabletop position
Now we will warm up our spine so
Come down all fours your palms your knees have a 90 degree angle in your shoulders and your hips and in your knees
Take a deep inhale cow pose drop your belly down work your gaze forward
Exhale cat pose round your spine send your chin down to your chest
Again inhale counter pose drop your belly gaze forward
Exhale cat pose dome your spine
And take a few cat cows on your own
Really warm up your spine here, whatever feels good you might even add some neck rolls if that feels good to you
When you’re ready make your way back to a neutral table top position
Now real quick, we’ll come to standing on our knees so come to standing up nice and tall
And we will take a chest expansion. So take your fingers and interlace them behind you
Straighten out your arms
and come to a nice chest expansion lower your
Shoulders and really open up your heart
Gaze up at the ceiling
Big inhale
Nice exhale release back down into your tabletop position
Now take a deep inhale spread your fingers wide tuck your toes in
Exhale downward facing dog shoot your hips up lift your knees off of your mat. Maybe even have your heels
Come down on your mat
If you are expecting you may need to take a wider stance on your mat whatever feels good here
Maybe take some petals
To really take out any kinks or pops that you may have
This is probably your first practice of the day. It’s early in the morning
Nice so we will slowly walk our hands back to a ragdoll pose
And rack all your way all the way up
to standing
At attention
Hands to your heart
Inhale big exhale out of your mouth
Nice now walk to the top of your mat or if you do not have a mat walk a little forward
Okay, and we’ll do some sun salutations
Again stand up nice and tall have your shoulders away from your ears
If you want to set an intention for your practice for your day now is the time to do so
It can be a goal that you have
Anything that inspires you
If you cannot think of an intention
I offer the intention to simply allow yourself to have
a blissful day
And take a deep inhale through your nose open mouth exhale
Nice come into a mountain pose have your arms by your side
Take a deep inhale raised hands lift your arms up nice and high
Good exhale chair pose
With airplane arms, so you want to bend your knees come down
Have your arms behind you like airplane wings?
You should feel a tiny burn in your butt and your glutes
You should fire up your thighs
Have the weight in your heels so that you’re able to lift all ten toes if you want it to
Maybe even bend a little lower to feel an even deeper burn in your glutes
Okay, so from here, we’ll launch all the way up into a back bend inhale
Back then come all the way up cactus your arms open your heart gaze up
Nice exhale crescent lunge pose with airplane arms. So step your right foot back
All the way back until you have a 90 degree angle in your left knee
Have your hips squared forward your back leg is straight and strong
Okay, so from here we’ll open our hips
inhale warrior two
Cartwheel your arms
all the way open
Shoulders are down away from your ears
gaze over your left middle finger
It’s called warrior two. This is a power pose a confidence building pose
Nice take a deep inhale here
Exhale extended side angle so reach and then extend down know that you can have
Your forearm placed on your thigh
Or for a full extended side angle extend out your left arm
Okay, both legs are nice and strong you want to maintain that 90 degree angle in your left knee
Inhale reverse warrior keep your bottom hammer right where it is left arm up right arm down open
Good and exhale
back to crescent lunge with airplane arms
Come on your right back toes
And we’ll launch up back to standing at attention. You may need to shorten your stance first or just launch all the way back up
To standing at attention
Okay, we’ll take the cleansing breath deepen health of your nose
Open mouth exhale
All right yogis do the same thing on the other side
Inhale
Reach your arms up nice and high
Exhale chair pose with airplane arms bend your knees have your arms stuck behind you
We’ll open up inhale launch up back then
Exhale crescent lunge pose with airplane arms this time step your left foot back
Okay, we’ll open our hips inhale warrior two spin your back heel down on your mat
Again fire up your thigh
Have that 90 degree angle in your knee
Square your hips to the side gaze over your right middle finger
big inhale here
Exhale extended side angle reach
and extend
Inhale reverse warrior open to the side
Exhale crescent lunge pose with airplane arms
Get ready to launch up inhale stand
At attention
And we will take a cleansing breath together take a deep inhale for your nose
Open mouth exhale
Nice
Lovely so from here
you want to
Find a wider stance
We will lower
our way down
into a frog pose
Alright, so have your heels in?
Your toes out
You can keep your fingers planted down
On your mat, you’re more than welcome to stay that way or you can bring your palms to touch bring your hands to your heart
maybe even use your elbows to open up your
Legs even more sit up nice and tall
Feel a beautiful stretch in your hips and your groins
And when you’re ready
We will make our way back to that table top position, however, you get there, you know your body the best
Table top pose we’re here again
Now come to standing on your knees once again
And we’ll find a beautiful stretch in your arms. So inhale reach your arms up high bring your palms to touch
Exhale reverse prayers so bend your knee your elbows rather
All the way until you can possibly have your thumbs touch your spine
Maybe even at a backbend. You should feel a nice stretch here
In your arms
Good inhale reach your arms back up
Exhale
Lower
All right, so we will take a nice beautiful camel poles know that there’s two ways you can take camel pose
If you’re just starting out you may want to start
By just placing your palms on your low back as if you were putting your hands in your back pockets
And you want to slowly push your pelvis forward
and gaze up for camel
If you’d like to take a full camel if you can see the back wall
Behind you
You’re more than welcome to grab for
your ankles
Hold this for four
Three slowly come back up into
And one inhale slowly rise
Exhale have a seat on your heels
Place your right hand on your heart left hand on your belly. Close your eyes. We’ll take a moment to just meditate here
Take a moment to feel the pulse of your heart beating
Really appreciate this gift this space of love
Nice when you’re ready clutter your eyes open
Swing your legs out in front of you and come to a seat
Plant the soles of your feet down on your mat
Plant your two palms down behind you
We will lift our hips into a reverse table tap
When you’re ready inhale
Reverse tap keep breathing lift your hips up as high as you can drop your head back behind you for four
Three lower your hips in two
And one slowly lower your hips down
Come to a comfortable seat
easy pose
As we cool down
Come to an end place your hands
On your heart
For kind actions and for love
Place your hands at your lips for kind words
And place your hands at your third eye center in between your eyebrows
for kind thoughts
And for positive thoughts
We will take one last cleansing breath together take a deep inhale through your nose
In an open mouth exhale
And we will bow down together namaste
So
You


EASY MORNING YOGA FLOW | For Beginners! (20 min)


All credits go to Taylor Sarreen Yoga