Yoga Workout – Good Morning Salutation

Yoga Workout – Good Morning Salutation



Good morning giraffe families. This is Laura Maron here with another episode of your morning
Salutation yoga series this segment were just 15 minutes long
You can do it get up just a few minutes earlier. Throw the mat down. That’s all it takes is 15 minutes
Let’s get started. Bring your feet out wide
Parallel your feet. I just want you to come down for nice view. We’d easy forward fold
So put your hands on the ground remember if you have yo the blocks you can use yoga blocks. Oh
This feels good. Drop your head down
You can certainly bend your knees if that’s better for you
if your hamstrings are feeling a little tight this morning and
You know what you could even do this with your hands on your bed or your elbows on your bed or a chair
If that feels better for you
Take one more big breath
Alright turn your toes to face the right. Yeah, so you’re gonna pivot lift your back heel up
Lower your knee down reach your arms up stretch. Oh
My gosh the Sun is out here in Southern California. The waves are crashing in
such a picturesque day and
If it’s like February and you live in Gurnee, Illinois my hometown and it’s freezing cold
just imagine that
You can feel the Sun on you maybe turn on the wave
wave noise machine the ocean machine
Lower your hands down
We’re gonna pivot all the way back to Center drop your head down feel the difference in your sides
Maybe you’re able to drop down a little bit deeper and switch pivot your toes to the left pivot
Lower your back knee down
Stretch your arms up
So just a few minutes in the morning each morning it’s gonna build up and you guys
10-15 minutes is better than no minutes, right? Sometimes I feel like we’re like, oh I have to do an hour I have to do
45 minutes. No, we’ve you have an hour great go for it. But I’d rather see you do 15 minutes than nothing
Send your hips forward bend your knee lift your chest up up up
Okay, lower your hands to the ground one more time. Put it back through Center this time. You’re gonna interlace your fingers behind your back
I’d rather see your weave with your elbows bent in your shoulders rolling back and your arms straight and your shoulders rolling forward
Okay, since your roll your shoulders onto your back roll your toes away from here on the ground drop your head down
You’re trying to lift your hands up away from your hips open up
Whoa bend your knees keep the interlace come all the way up and
Step it to the top of your mat wherever that is. Hopefully facing me so I can see your beautiful face
Inhale reach your arms up. Here’s our first Sun Salutation exhale fold forward and down
Halfway up inhale reach out through your chest pull back down
You can certainly bend your knees all the way back up to standing try to do with a flat back stretch your arms up inhale
and
Exhale bend your elbows cactus like you’re doing a lat pulldown
Inhale all the way up navel to spine engage your core exhale fold forward it
Again, halfway up inhale exhale
Fold try to connect the breathing with your movement inhale rise up to standing stretch strong legs
Press your hips forward bend your L
inhale lift up use your core
Exhale fold back down. Let’s add on inhale halfway up exhale step back to plank
Hold here for one inhale
Chin off your chest exhale bend your elbows chaturanga lowering all the way down
cobra pose inhale
Exhale lower back down downward facing dog
Okay, now let’s move with the breath again inhale come forward to plank exhale downward facing dog
Inhale forward to plank stay focused on your breathing
Exhale down dog. I know you have a busy day coming inhale come forward to plank, but this is just a few minutes
exhale to focus on you
Walk your feet to the top of the mat forward fold
Okay, it’s a half way up inhale. No slouching shoulders back stick your chest up. Exhale fold back up
Now you find that flat back again use that use your core lift all the way up inhale exhale
Bend your elbows, press your hips forward inhale lift all the way up exhale fold forward and up
Halfway up inhale this time exhale step right into chaturanga bends around
Inhale for Cobra and
Exhale downward facing dog, right leg up down dog split inhale today. Keep your hips square
So instead of lifting and opening the hip spin your right thigh and hips square
Bring your right knee to your right elbow
Inhale all the way back up stretch. Exhale knees your left elbow twist
inhale lift up
Bring the knee to your nose hold fly those shoulders forward
Step your right foot all the way through Crescent lunge all the way up
They bring your left hand forward and your right arm back for a twist take your right hand to your back thigh
Lift your left arm up up up. Now. Your knees are going to want to buckle in towards each other
I want you to press your knees away from each other, right?
So press your right knee to the right pinky toe and your left knee to the left pinky toe
Inhale reach your arms back up
warrior two open up your legs
Open up dem hips
Reverse warrior all the way up and back bend your knee and into side angle pose
Forearm to the thigh like you’re holding a tray here stretch bring your arm by your ear. No droopy chest
perky
inhale all the way back up reverse warrior
Exhale lower your hand. So you want to skip this part you can go write this down dog. Otherwise exhale chaturanga bend your elbows
Inhale for your Cobra and we’ll all meet together into our facing left leg up down dog split
Remember square your hips it’s a little bit harder knee into your left elbow
Inhale lift up down dog split exhale knee to your right elbow twist
Inhale all the way up
Exhale knee to nose hold
Step the left foot all the way through
Crescent lunge reach your arms up by your ears
Oh my gosh, Yoga is just so much better by the beach
You have these waves crashing in
Bring your left hand to your back right leg lift your arm. Not remember the knees are gonna want to come in
I see this all the time in my classmen best your knees away from each other bend your front knee lift up
flat down chest up
Inhale stretch your arms up exhale warrior two
Sliding around on a mat here
Okay fix your pants
Fix your hair
Now hold your warrior two your perfect and amazing
Bend that left knee deep. Let’s let your booty stick out drop your tailbone here down towards the ground work that booty
reverse warrior
Tip over right? So you want to drop your left hip?
Stretch your left arm back
Side angle pose
Forearm to the thigh right arm by your ear. So you’re right on point
Your right hand points down to the ground or even thumb up
It’s your palm faces
Behind you
No droopy chest perky perky turn your chest open chin of your chest
Okay, inhale reverse warrior?
Exhale lower your hand you want to skip this part if you got shoulder stuff just go right to down dog. Otherwise chaturanga exhale
Go over up dog inhale
downward facing dog
Come forward to plank
And lower all the way down
Bend your knees
I’m sorry Meyer sighs
Now you’re gonna lift your arms your legs your chest up squeeze your heels towards your butt. Don’t grab on yet
We’re going towards bow pose
but don’t grab on yet lift lift lift lift work that backside look and work your booty and
Then grab your feet for both pick your feet up towards the sky
Make sure your knees don’t go out too wide kind of pretend like you’re squeezing up block or something between your inner thighs
Lift your chest up up up
Now keep a hold of your feet slowly lower down
Press your hips down so you don’t mess up your lower back, right?
So you want to keep your lower back still and slowly release the feet downward facing dog?
Walk your feet to the top of the mat
Forward fold. Here we go. Inhale halfway up
Exhale fold it all the way down
Rise up to standing nice flat back use your core lift up inhale bend your elbows exhale
Inhale all the way up and swoop it right back down fold forward going to that Sun Salutation
inhale flat back exhale
Chaturanga remember you can skip and go to down dog
Inhale for your backbend Cobra strong legs exhale
Downward facing dog. Let’s put this all together Yogi’s right leg up inhale
Right knee to right elbow exhale
inhale up
to the left elbow exhale
Inhale
Knee to nose exhale step it all the way through
breathing inhale lift the arms
Left arm forward exhale twist Wow. That was my karate move inhale back then hold on to your thigh
Stay here to the exhale work that balance
Inhale this all the way up
warrior two exhale
grievers inhale
side angle exhale
Back to reverse warrior inhale
Exhale vinyasa or go to down dog your choice
You got to skip the vinyasa. It’s okay. I’d rather see quality over quantity
second side left leg up inhale
Knees her left elbow exhale, let it out. Inhale lift up exhale. Twist knee to the right elbow
Inhale work your booty lift the left leg. Exhale knee to your nose use your course up your left nose
Inhale reach up Crescent lunge. Let’s see if I can work my balance right arm forward exhale twist
Hands on the back side inhale
Stay for the exhale go a little deeper
Inhale all the way up
warrior two exhale
Inhale reverse warrior big side then
Exhale side angle pose bend your knees turn your chest
inhale reverse it
exhale chaturanga vinyasa or
down dock
In him better just move and do something
Make modifications. Skip what you need to skip it’s okay. All right, here we go. Come on to hands and knees
Fix your mat, so it’s not all crazy
Okay, now we’re ready
Lift your right arm and your left leg up
Now you can stay here next option squeeze your heel toward your butt just like we did earlier
Next option take your hand
Find your foot it’s a little bit of a twist like we worked in the lunge and it’s a lot like bow pose like Muller
We’re laying on our belly. Kick your foot up
Keep this arm strong one that’s on the ground push into the ground. Turn your chest open
There should be no pain in your lower back now lift from your belly. Navel to spine lip lip lip from your belly
reach arm forward and
Child’s Pose take a breath
Okay, that was a breath
That’s all you get come forward hands and knees other side the left arm right leg. Now you can stay here and hold this
Next phase bend your knees squeeze your heel towards your butt. We work those hamstrings
Next phase reach back to find your ankle find your foot take a breath
Don’t dump into this bottom shoulder lift up
Yes, push into the ground now kick your foot up slowly
Right, so we’re not doing like crazy like a group movement pushing and forcing and shoving ourselves into some box that we don’t fit into
I want you to slowly work your way in
We’ve got weeks and months and years to explore that’s coming
From your belly lift up use your core lift up from your belly reach your arm forward take one breath and Child’s Pose
Okay downward-facing dog
Lift your right leg up and
bring your right knee forward for pigeon shimmy and slide your left leg back now don’t get excited because
You are not going to fold forward. You’re gonna stay in upright. Did you now it’s called pigeon decisions have these big puffy turkey chest
So I want you to keep that perky chest and stay right here
Okay, eventually you start to crawl your hands up get perkier and tough you’re in your chest shoulders back
next phase left hand to your left foot
Reach back and fight it you don’t want to turn your chest open, but what I’m working towards here is turn your chest
Forward to face out in front of you not to the side
So my hips point to the front of my shoulders point to the front my sports bra points to the front
Another couple breaths here or next phase. Hold on to the inside of your foot by your big toe
Start to pull and move foot in towards you. This is not a nice righteousness for your
quadricep
Stay there or turn your fingers around OMG
Cirque du Soliel weird stuff going on
Slowly let go of the foot downward dog to switch sides
Let the leg stretch out you can kind of shake it out. Move it around
Pop lock and drop it
Left knee forward I got to work out my pop lock and drop it go. Is there a tumor a tutorial for that?
Moses yes. Okay. Good. I’m gonna have to work on that stay here with your puppy pigeon. Shuts
Yes, or call your hands back
So you should feel strength in your back no strain I love that strength no strain, okay
Left hand down right hand to find your right foot. So it’s same hand same foot right hand to right foot
Again, you’re going to want to turn open to the side
But what we’re working towards is turning your hips your chest to face straight out in front of you
It’s called squaring the hips squaring the shoulders
Okay, breathe here
And we’re not sitting on the leg. Okay. This is called cheating. I
Don’t like cheaters
You’re only cheating yourself. Yes now stay there or thumb up grab the inside of your foot
Big toe side of your foot, so to bring your heel into your butt heel to your butt
Now stay there or you turn your fingers around
Turn your chest now if you don’t get that on the first time if you don’t get that on the tenth time
You’ll get it on the 500th time
Right that’s called practice commitment consistent. That’s what this takes any workout any yoga program. It doesn’t happen overnight
I’ve been teaching yoga for eight years
I’m
practicing for more like twelve
Yeah, it’s it’s a it’s a journey. All right downward-facing dog
Fix your mat and this crazy windy SoCal weather one more big breath
Okay, let’s finish honor but one final stretch bring your legs forward out in front of you toes up towards the ceiling
Inhale stretch your arms up and exhale fold
Down you can bend your knees as much as you need to hold onto your ankles your shins
and
Set your intention for your day ahead of you
How do you want to move through your day? How do you want to feel?
Right, you have that choice
Most of us just don’t even think about it. Right most of us. Just kind of go through the day
However, the wind is pulling us and wonder how people talk to us. It affects us, but you have a choice
All right. Now how you want to feel how you want to respond?
the words that you want to say
Then bring that intention down to one word like Peace Love joy bliss sexy
kind
Surrender whatever it is one word that sums it up. Take one more deep breath
Okay, sit all the way up you guys are out of here you’re done thank you so much for practicing with me today
I will see you tomorrow
namaste
What’s up, Jim? Rah, its Laura Myron. We just finished filming our good morning Salutation 15 minutes of yoga you
Cannot tell me that you don’t have 15 minutes. It’s your butt out of bed 15 minutes earlier
It makes a huge difference in how you feel and your focus and your energy and your body
15 minutes a day. I know you can do this. I can’t wait to see you on the map
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Yoga Workout - Good Morning Salutation


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