Morning Yoga For Beginners - Gentle & Relaxing Yoga for Energy

Hi Yogis .

This is Cole Chance from Yoga TX .

Thank you for joining me and Good morning .

We're doing a good morning yoga sequence .

So I suppose it's your morning , we're going to start on our back because that's where we really want to be .

Right .

We just woke up and we'd like to lay back down .

So let's go ahead and start on our back and I wanna let you know I'm doing several of these and we're gonna keep them short about 15 minutes .

So you can just set your alarm a little bit early , open your joints , cultivate a little bit of energy and body awareness and breath for the day .

So it's a really good way to start your day .

So I invite you to check some of these out and please let us know how your day is different from it .

All right .

So let's go ahead and start on our back .

We'll have our palms facing up towards the sky , have your feet wider than your hips .

So probably to the corner of your mat and roll your shoulder blades onto your back .

So it's like creating a shelf for your heart and just start to really notice your breath to notice what it does to your rib cage , to your stomach , how it expands and falls .

See if you can expand at 360 degrees .

So your back body as well and your inhales is expanding and find a nice steady breath , steady and calm and see if you can really imprint this on your mind .

And I challenge you to try to come back to this cadence of your breath throughout the day .

Just remember , you can always just come back to your breath .

So on your next inhale , let's bring both of our knees into our chest .

So you can grab behind your thighs if you'd like or around your knees , just hug your knees into your chest here keeping your breath .

We're gonna try to keep this slow and steady breath this whole time .

Like not let anything get you flustered .

We want to keep it , keep it at the same pace .

So let your movements match your breath instead of your breath changing with your movements .

So with the same breath on your next inhale , we'll extend our left leg out .

So we're not changing the rhythm and pull your right leg , your right knee into your chest and you can start to pull it out to the side as well .

So you can wrap your right arm , maybe put your knee in your elbow crease here .

If that's not happening today , don't worry about it .

I'm just gonna take that stretch , you can start to open it up to the left .

I mean to the right , sorry , wherever you are , if you are bringing it to the right side , place your left hand on your left hip , hit bone here just to encourage it to stay down .

So you're not rolling over .

Imagine your hand is £100 and it's holding your hip down .

So again , check in with your breath .

That's the main focus .

The main intention for this practice .

We're setting a good base of breath for the day .

You can match your actions throughout the day .

Your errands to your breath , go ahead and bring your knee in and let's take it to the left .

So bring it across your body here and you can keep your hips down and just bring it over a little bit or you can start to kind of twist over and bring it to the ground .

Start to feel where the air goes in your rib cage in this twist .

So you can bring it all the way up into your chest and your ex cells push it down into your hips next in .

He'll roll back to center .

Take one more pull in of your knee to your chest and let that leg down .

Kind of shake your hips here , side to side .

Let's bring both of our knees back in , hug them in on your next inhale .

Extend your right leg down to the ground , bring your left knee into your chest , maybe up into your armpit and maybe out to the left if you want to start to open your hips a little bit more .

But wherever you wanna be today , we're just gonna slowly kind of open up the joints .

They , they get stagnant during the night .

So we'll just slowly start creaking them open , dusting out the cobwebs , maintain that steady rhythm of your inhalation and exhalation .

When you start to think about what you need to do after this , about your day , about your errands , about the phone calls and the emails just come back to the breath , come back to focusing on the texture of it .

Maybe the length of it .

Give yourself this time just this short time in the morning , just really focus on yourself and your body and then you start to let other things in .

Go ahead and cross your knee over to the right .

You can keep your hips down and cross or you can come all the way over again and you could look to the left .

If you'd like to try to keep your left shoulder down on the ground , can see where you could move all that oxygen drinking in and see , see how far you can spread it .

Come back to center , hug both your knees in again .

Start to rock side to side massage in your Sarel area and then start to roll a little bit back and forth and start a little rock here .

We're going to slowly rock ourselves or push ourselves into seated position , will slowly come up and we'll come to seated full face po so you can keep your eyes closed if you like , you can open them .

I'm just now opening mine for the first time .

I'm gonna take a big inhale and wave your hands wide .

Keep your hands really wide , wide and up and over and look up , inhale and exhale .

Bring your hands down together through the center of your chest and help bring them wide hands , wide fingers wide up , look up and then exhale , bring them down through the center line made at your chest .

One last time , drinking your inhale , come up and around plan , help bring it into the sector .

Let's take our right hand to our left knee , will inhale , telescope out of your hip .

So grow your spine long and twist to the left .

Breathe deep in this twist and then your exhales twist a little bit farther .

Ring out residual sleep and unwind and come back to center .

We'll put our left hand on our right knee .

We'll grow tall out of our spine and twist to the right , bringing your head around last inhale , drinking and next , I'll twist a little bit farther .

They can go and come back around to center .

Let's take our left hand outside of our left hip .

You can bring it closer , you can bring it farther out just to see which one works for you .

We'll take our right hand , palm up out to the outside of our right hip .

We're just gonna come up and over .

So we're going to push the ground away with our left hand .

So we're pushing this way as we walk over to the right , just getting that big side body stretch .

So we're reaching towards maybe the corner , the corner of the room where the wall and the , the ceiling meet and he will come up and around and we'll switch sides .

So we'll plant our right hand and push away .

Bring your left palm to the sky .

Tilt up and over .

Drink in exhale , we'll do it one more time on each side .

So inhale up and over , push yourself up and over , come to the right side and we'll come back to center .

Let's take our right arm palm , facing the front .

We'll cross it over our body .

We'll take our left arm and we'll hook our elbow and we'll start to pull in here .

So we're really getting a good stretch on the outside of our shoulder here .

So breathe in , grow tall and exhale , pull your arm towards the back wall and he'll grow tall one more .

Go ahead and release and kind of roll your shoulders back here .

We'll take our left arm out palm towards the front and bring it over and around and then we'll hook our right elbow and go ahead and pull in here .

Oh , one more big drink in and next , I'll let it go .

I'm gonna roll our shoulder blades , take a couple stretches for our spine here .

So bring your hands to prayer position .

We'll cross our palm .

So we have a fist and then we'll turn our palms out .

So as you push your palms away , start to rock your spine back and drop your head on an inhale .

We lift our hands up , bring your chest through and look up and then we'll exhale , bring it all back down in .

He lift up , look up , arch your back and exhale .

Let's just take this one more time really getting , getting our body open and ready for the day .

Big stretch chest through and then exhale , come forward forward and in , go ahead and come back to neutral hair , roll your shoulders out a couple more times .

Find that good posture that we want to carry throughout the day .

So let's find that real quick .

We don't want to be leaning too far forward .

Let's pretend like you're leaning up against a wall , roll your shoulder blades onto your back .

See if you can pull your scapula together your chin back a little bit .

Take a big breath in your deepest breath of the day .

So far , we're gonna try to imprint this posture so we can continue it so big in hell .

Fill up all the way to your sternum , open mouth .

Exhale one more time , inhale , open mouth , exhale can flutter your eyes open and now see if you can continue that breath cycle throughout the day .

Whenever you get a little too agitated , a little too busy , the phone's ringing too much .

Give yourself a minute , 30 60 seconds , 30 seconds and come back and just find that breath that we found today and find this posture , whether you're sitting in your chair or in your car , just come back to this and remember that once you start breathing , everything can change all of the mental static and everything .

So thank you all for practicing .

I hope that this helps you through your day and please subscribe .

I'll be doing some more of these videos and I hope that they resonate with you .

Cold chance yoga TX .

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 in hell .