Morning Yoga - Beginners 20 Minute Energizing Morning Flow

Good morning , Yogis .

This is Cole Chance at Yoga TX .

Thanks for joining me this morning and I just have a , a slow , gentle sequence to kind of start to get our everything moving and get your day started the right way .

This is the best way and I'm really happy that you all came to join me and check this out .

So let's go ahead and get started .

You'll be happy that you did go ahead and come to seated pose and we'll start right here .

So it's fine , a comfortable seat .

You can sit on a pillow if you'd like to bring your hips up higher than your higher than your knees .

Let's place our hands on our knees and let's place them palm up .

It's a gesture of receiving .

So it's early and we're probably needing some energy .

So just this intention , it's a good way to start .

Start to notice your breath and helpful your chest and your stomach expand next .

I'll let it out in hell .

Drink up next .

I'll let it go .

Continue to find a rhythm and a cadence that works well for you .

It doesn't feel forced , something that you can carry on through the day , I'll go ahead and start practicing that .

So find that tap into what that feels like the texture and the rhythm so that you're able to come back to it later .

And if you'd like to set an intention for the day , this is the perfect place and time to do it .

So whether you're working on cultivating something like gratitude or compassion , maybe set an intention to bring that into your day to day or whether your intention is not to get annoyed by your coworker or not to get frustrated in traffic .

Whatever it is , think of something that you want to work on today .

Go and inhale that intention in and exhale one more time .

Inhale in your attention .

Go ahead and bring your hands to heart center here , feel your thumbs on your sternum and on your inhales , put your STD and push into your thumbs next in hell .

Let's lift our hands with your palms together up and over your head and exhale .

Bring it down back to your heart center this time and help bring your hands wide up above your hands .

Look up and help bring them back together on top of your head and bring them down to heart center .

So let's take that one last time .

It's like we're blossoming awake here , inhale hands , rise and open up and then they come back together on an inhale and back down to heart center one last time in how up and rise , expand and exhale , bring it back in .

Wonderful .

Let's place our hands in front of your cross legs here .

We'll start to walk forward .

You can bring your elbows down if that's available to you today and you can stay up , you can bring your hips back .

So you can kind of pull , pull your each cheek back a little bit .

So your pelvis is tilted forward , wherever you are , drop your neck , we want to get as much relaxation in the neck as we can because we hold it all day .

Let's go and shake your head .

Yes .

Shake your head .

No kind of release out any of the tension that we hold from sleeping .

Let that go start to walk your hands over to the right side .

Start to get a little side body stretch here .

So you wanna walk your hands out as far as you can , but push the ground away .

So you want to keep contact with your left hip onto the ground .

So we're walking out , but we're pushing away .

We're getting a really good stretch underneath our left armpit , the more inhale it out and then let's hand over hand , walk over to the left side .

So again , here , walk your left , walk your hands out to the left , but push away .

Keep contact with your right hip in how lengthen and exhale fold .

See if you can walk your hands a little farther out .

You really want to feel the stretch under your right arm .

Pits Lincoln unfold .

We'll come back to center , take that same position that you were in before .

Maybe you can go a little bit deeper .

We'll take another couple inhales and exhales here in the center , drop your neck , feel your back body rise one more time and let it go .

Done .

Start to come forward onto your knees and we'll come on to hands and knees .

So we'll roll over and forward .

I'm gonna turn here .

So elbows , wrist , elbows , shoulders in a line , roll your shoulders onto your back .

So we don't want our shoulders up by our ears .

We're gonna roll them on to our back .

Our hips are over our knees and we're gonna start to tilt our pelvis .

So it's like we're pouring , pouring water out of our pelvis .

So we're tilting it down our spine and our stomach are coming towards the ground .

Our chest is coming through our shoulders and our chin is coming up .

Now , we'll start to tilt your pelvis the opposite direction .

Start to roll your spine up towards the sky , belly towards the spine , spine towards the sky and drop your chin towards your chest and really push the ground away .

Here .

You should be feeling a really good stretch on your upper back and we start to unwind , pouring the water out of the pelvis belly down , rolling through your chest and gazing up and then again , start to tuck in and one last time and we'll meet at neutral .

Go ahead and move your feet together , leave your knees wide and we push down into child's pose .

So you want your knees wide enough that your belly can go in between .

And when you inhale , feel your belly expand in between your thighs , bring your hands out as far as you can in front of you and rest your forehead on the mat , feel your back body rise on your inhales and deflate even deeper onto the mat .

On your exhale .

Like you're sinking in , sinking into the earth and he'll rise .

Exhale , let yourself melt .

Take a couple more of your own breath here .

Go ahead and start to push into your hands and we'll come back into tabletop and we're gonna come all the way down onto our bellies so you can shift all the way forward here .

So we have a little diagonal from our head to all the way to my knees actually .

So with your elbows in , we're not going out like this , elbows are in , shoulders are on your back .

Your belly is up and in just slowly come all the way down to the ground .

So we're gonna take a cobra here and we'll take a low cobra .

So we wanna press into our feet , the tops of our feet , engage your legs , push your pelvis down into the ground as you start to lift your chest .

We don't want very much weight in your hands , you can bring your hands up even if you'd like .

But we'll take an inhale in an exhale .

Rest your right cheek on the ground and you can put your hands beside you here .

Just feel how your breath is pushing you away from the earth , pushing your back body .

Keep checking in with the way it moves in your body .

Let's go ahead and replace our hands .

The next inhale , start to peel your chest .

You want your shoulders on your back .

So your collarbone is wide , but peel your chest up in exhale .

Put your left cheek on the ground and release your hands back .

You can kind of shake your hips if you like and release your low back or more inhale .

Feel your belly , push yourself away from the ground , belly , pushing into the earth , replace your hands and we'll take one more , maybe go up a little bit higher this time .

So pressing your pelvis , your legs , your feet into the earth .

Inhale , rise and exhale .

Come back down .

We'll push into our hands and we'll push all the way back into child's pose .

So take another couple of breaths here .

Release , they inhale the release .

Go ahead and walk your hands towards your knees , push yourself up .

So you're sitting on your heels , bring your hands to heart center here and take one little modified sun salutation with our breath .

So we'll start here , shoulders on your back , sitting up straight inhale , hands up , look up , exhale , bring your hands forward as you lift your hips up and we'll bring them all all the way .

So like we did before elbows in , come all the way down to the ground on the exhale in hell , halfway left .

Then an exile will push back to down .

Do I'm sorry to child pose and push yourself back up to see it .

We'll do that one more time .

Hands to heart center anyhow .

Lift your arms up and over exhale .

As you lift your hips , place your hands , wheel your hands all the way your hips , all the way forward .

Exhale will come all the way down .

Inhale will bring your chest up .

Exhale will bring you back down and push you into child's pose .

Last couple of breaths and child's pose really try to walk your arms out , take an open mouth , exhale it out other inhale .

Oh and it out .

So go ahead and find yourself back in seated pose the way that we started .

So we're gonna come back maybe cross your opposite leg .

So the , the way that feels strange is the way that you want .

So we bring it back on the opposite , bring our hands back to your knees and we'll place them again , facing up , go and close your eyes .

Find that steadiness in your breath that you had at the beginning , that steadiness in your breath that you're going to continue throughout the day .

Just check in with it again and let you let it know that you have it on , you have it on lock and you're gonna continue it throughout the day .

Now , think again about your intention , whatever that may be , just let yourself know that it's possible today , whatever it is and that you can bring that into your life , place , your hands at heart center .

Thank yourself for waking up a little early today to get your day started , right ?

Notice if you have more fluidity and a little more grace throughout your day , thank you all for coming to your mats like me sees and bows to lighten .

You must stay .

Thank you all , Cole Chance yoga TX .

Please let us know how our videos are resonating with you and what we can do to continue you on this journey .

Thank you so much .

Have a wonderful day .

Think about visualizing that your shoulder blades coming together onto your back , chin up , start him going towards the ceiling here .

Exhale , we're gonna round .

So bring your elbows together , tuck your chin as you start to curl your back , this should light up the muscles going on either side of your spine here so you can control the intensity .

So if you need to come , not go as far , this can be intense and he