Morning Yoga Flow — Workout 1

“Take a moment to close your eyes, and then just feeling the flow of the breath, we take a long inhale, and open mouth release.”

“Try to get as long as you can. Bring your palms to touch, and bring the palms down towards the heart.”

“We breathe in through the nose and exhale out through the nose and rise up onto the fingertips.”

“We keep the length through your fingertips, and we walk the arms over to the opposite side, and then very gently folding over the left side of your body.”

“As you exhale, bend your elbows slightly, dip the hips to the wrist, lift the chest, lift the back of the legs, and take it all the way back.”

“Feel the length through the arms, melt your chest back, and begin to walk the legs back and forth, adding some movement as you awaken the body, as you stretch through the muscles.”

“As you walk your hands in, hold onto the elbows, maybe a soft bend through the knees if you need that, and then just rock side to side.”

“Draw your elbows in, so as you inhale, curl through the spine, bend the knees, and draw the whole body down.”

“Our arms will push the knees out, lengthen through the spine, root down through the feet.”

“Extend your left arm out to the side. Take a deep breath in. As you inhale, rise and up. As you exhale, right arm goes back.”

“As you exhale, bend your knees without touching the floor. Drag your tailbone up and back....”

“Inhale, hug your knee into your chest, and as you exhale, step it between both hands.”

“Begin to breathe through it as the right hip goes down, then we start to open up into the psoas.”

“Take a deep breath in, and as we exhale, flex the front foot, draw the arms back, bring your chest down.”

“Move the right knee out to the side, right hand plants down, and we push into the left foot.”

“Try to bend your front knee, hold onto the ankle or foot, and push your foot into the palm of the hand.”

“Inhale, we rock forward. Exhale, both hands to the mat.”

“Inhale, lift the chest up to a cobra. See if you can lift the thighs off your mat.”

“As you inhale, hug your right knee into your chest and step your right foot between both hands.”

“Exhale, we push your hip down. Maybe draw the arms close to the body, breathing into the stretch.”

“Pulling the toes all the way up with every exhale, we begin to lengthen the spine, and we begin to fold over the right leg.”

“As I pivot, I'm going to move to the back of my mat, and then move my left knee out, right leg long, left palm comes down.”

“Reach your right arm across, and then get long through the back leg as you lift it as high as the hip.”

“On your next inhale, lift the chest, move forward, both hands to the mat, tuck the back toes, elevate your back knee.”

“Take a breath in to lift the chest. Open up, and take a breath out to take it back to down dog.”

“Lift the right arm up and over. Keep that engagement in the side of the body.”

“And with every exhale, we try to draw your chest down, taking your time to stretch.”

“Our left arm will lift up and over, firming up the core, lifting up the side of the waist, taking our side stretch.”

“As you melt over the front leg, take a small step in, forty-five degrees, and with every exhale, thinking of bringing the chest down.”

“Left hand could be onto the leg, or thinking of bringing it next to the leg, forearm down.”

“Hands could be on the mat, on the body, or if you're able to reach the leg, the foot, we reach the foot.”

“I'm going to extend my right leg out to the side, flex the right foot, left foot onto the inner thigh, right hand onto the thigh or next to the thigh.”

“We begin to move to our front leg stretch. Take a breath in to rise up, turn to the front, and with the exhales, allow your body to fold.”