Kapha Yoga (15 mins) Morning Yoga Flow | Ayurveda Yoga | Clareminded

Kapha Yoga (15 mins) Morning Yoga Flow | Ayurveda Yoga | Clareminded


hello beautiful hi guys welcome to clareminded my name is Clare today we’re doing yoga and it’s all about kapha yoga
and this is a morning flow so this is a perfect thing for kapha’s to do or if
it’s during kapha season you want to gain yourself more energy in the morning
this morning flow is for you you can repeat it once or twice to really get
that energy moving breathing the whole entire time this will wake up your body
can’t wait to get started grab your mat and I’ll meet you there
okay so we are going to hop onto our mat and we are actually going to start in
child’s pose so make your way on down to the ground and you want your knees wide
towards the edge of the mat and then your big toes together and then start
walking your hands forward inch by inch reaching them nice and long expanding
your lower belly as you breathe in and on your exhale gently bring your
forehead back on towards your mat here just taking a few breaths to relax and
ground down before we start our short practice here taking nice long breath in
through your nose feeling your belly expand and full exhales out feeling your
belly fall gently back towards your spine inhale and exhale gently allowing
your sitting bones to sink down towards your heels one more breath inhaling and
exhale start to shift the weight back forward into your palms and then make
your way into a tabletop position so you want to stack your shoulders over your
wrists press into your palms here your hips over your knees gaze down pull your
belly up and in remove any doming in the shoulder blades by really pressing
down into those palms starting in cow pose inhale as you send your tailbone up
slowly drop your belly down shine your heart forward gaze up creating space
between the ears and the shoulders inhale and then exhale moving into cat
pose press into your palms starting from your tailbone round your spine all the
way up towards the sky tucking your chin towards your chest last inhale cow pose heart goes up and out
belly down exhale cat round and curl your spine inhale cow pose exhale cat inhale exhale really focus on the moving
of the spine here on your next inhale come back to a neutral tabletop position
keep your gaze down really press into your palms untuck your toes and then
lift your knees about two inches off of the mat here start to engage that core
warming up just a little bit removing any arching in the shoulder blades
pressing into the palms squeezing that core starts to activate it full breath
in full exhale out nice job slowly drop the knees down
towards the ground walk your hands about a foot forward and then send your hips
up downward facing dog is where we’re going first downward facing dog just
pedal out your feet by bending one knee and then the other letting go of any
static energy a key feels just finding a little bit of movement here before we
start our flow and then finding your way to a static down dog you want to spread
all ten fingers wide and really press them deeply in towards the mat focusing
on the pressing the palms this is naturally gonna send your tailbone up
towards the sky and then you want to melt your heels down towards the earth
you long eating the spine take a breath in and exhale out shifting forward into
a high plank position your shoulders are over your wrists your heels are over
your toes and your hips are lifted in line with your shoulders nice long
energy sending all the way from the top of your head out through the heels of
your feet taking down our first chaturanga option to come on down to
your knees bend your elbows at a 90 degree angle and slowly lower down into
a low plank tops of the shoes in towards the ground inhale upward facing dog
shine your heart forward press into your palms and then exhale down or facing dog
send your hips up towards the sky nice take a breath in and an exhale out
beautiful so we’re gonna take this mini chaturanga flow just to start really
warming up our body we’re just waking up so we want to create some light movement
but nothing too extreme so we’re gonna take this modified sunae as we move
through a few chaturanga and downward facing dog so one more breath in and
shift your weight forward into a high plank position exhale chaturanga lower
halfway down low plank inhale upward facing dog heart forward exhale down or
facing dog send your hips up nice inhale high plank exhale chaturanga inhale
upward facing dog exhale downward facing dog inhale high plank exhale low plank
inhale upward facing dog exhale downward facing dog
continue breathing here full breath in through your nose and full exhales out
beautiful so now take your gaze forward and then step your feet forward about
hip width distance apart for a forward fold so we want to bend our knees just
generously here as much as we need to gently grab for the opposite elbows and
allow your body just to hang over your thighs you can option just straighten
the legs if that feels good focus on lengthening the spine with every inhale
and just allowing the crown of your head to drip down deeper with every exhale
just using the natural weight of your body to help carry you down deeper
stretching into the back of the hamstrings release the hands down and
towards the ground and then walk your big toes together heels slightly apart
bend your knees and then inhale for chair pose squeeze those inner thighs
and reach the hands up by your ears so you really want to focus on squeezing
the inner thighs together here but you want to root down through the pinky toe
edges and it’s gonna start to activate your glutes
a little bit deeper pull the lower belly in so we lengthen our spine and then
drop your sitting bones down maybe one maybe two more inches nice arms are by
your ears inhale lengthen exhale sit down one inch deeper beautiful inhale
straighten your legs exhale forward fold lengthen your spine and then bring your
hands all the way down towards the ground beautiful step your left foot
back at a 45 degree angle bend your right knee lunging forward and then
inhale warrior one reach your hands all the way up towards the sky and just
focusing on the alignment here in the first one we want to really bend into
that front knee so our knee stacks over ankle you want to root down through the
pinky toe edge of the left foot and square your hips to the front inhale
straighten both legs and then reach reach reach your arms forward
lengthening the spine exhale for pyramids pose release your head on down
and again squaring your hips towards the front so you want to pull that right hip
back and gently invite that left hip forward lengthening through both legs
breathing inhale take your gaze forward lunge on
to your right foot warrior 3 reach both hands towards the front of your mat
bring your back leg parallel towards the ground like the letter capital T really
root down in through that standing foot pull that lower belly up and in to
activate the core that’ll help gain you more stability and then gently bring
your hands down towards the ground kick your left foot up towards the skies half
standing splits breathing in and breathing out bringing both feet down
towards the mat forward fold and then we’ll take it straight into the other
side inhale chair pose reach your hands up alongside your ears here or squeeze
those inner thighs together activate that core sink your hips down one more
inch beautiful it’s important to have a nice strong alignment in the spine
inhale as you lengthen ears alongs your arms exhale forward fold lengthening the
spine bringing the hands down towards the ground back step your right foot
back this time at a 45 degree angle bend your left knee stack it over your left
ankle inhale warrior one both hands up alongside your ears again squaring your
hips towards the front really engage the lower belly here so we lengthen our
tailbone commit to the lunge in the front knee inhaling lengthening through
the side bodies and as you exhale straighten both legs lengthen your spine
as you reach reach reach reach forward hands down towards the ground or your
legs pyramids pose still rooting down to that back foot here release your head
wherever is comfortable surrender into the posture your body and just breathe on your inhale take your gaze forward
send all the way into your left foot reach your hands alongside your ears
kick your right leg up warrior three and just like the other side we want to dial
our lifted hip in line with our standing leg to square hips down towards the
ground really keeping that core engaged here lengthening through both sides your
arms and your feet and then bring your hands down towards the ground kicking
that right foot up towards the sky standing splits just whatever is
comfortable no need to push it remember we’re just waking up here so our body
may not be open as a would be later in the day I’m just nice and easy and then
bringing both feet back down towards the ground forward fold nice we’re going to
take it as a flow inhale chair pose exhale forward fold step your left foot back inhale warrior
one exhale pyramids pose straighten both legs inhale warrior three lunge on to
your right foot kick your left leg parallel towards the ground exhale
standing split both hands down towards the ground kick the left leg up towards
the sky inhaling and exhale forward fold both feet back towards the mat
straighten to the other side inhale chair pose reach your hands up exhale
forward fold surrender down step your right foot back inhale warrior one reach
your hands all the way up towards the sky lengthen exhale pyramids pose hands
down towards the ground inhale warrior three lunge on to your left leg exhale
standing splits hands down towards the ground right leg up towards the sky
inhale exhale forward fold both feet down towards the ground nice job this
time we’re gonna walk our feet out towards the edge of our mat here placing
just a light bend in our knees releasing our hands down and then we’re gonna
reach our hands up and over towards our lower spine and interlace our hands and
you want to bring the palms together and then reach them up and over coming into
a forward fold chest expansion you can straighten your legs a little bit moving
into the hamstrings and then we’re gonna move even deeper this way so we’re gonna
bend our left knee and straighten our right leg and then rotate our right
shoulder open towards the right side of our mat still reaching those hands up
and over still getting that chest expansion but sending our hips towards
the right say hello to our right hamstrings that IT band and then coming
back through Center bend both of your knees take it to the other side
straighten your left leg bend your right knee and then rotate your left shoulder
open towards the left side of your mat hands are reaching up and over send the
hips towards the left stretch that side it’s nice coming back through Center
Bend both of your knees take a breath in and then exhale your hands all the way
down towards the ground nice bend your knees generously and then slowly roll up
your spine vertebra by vertebra making your way all the way towards the top
your head and your neck are the last thing to come up release your shoulders
down by your sides bring your hands out palms facing forward inhale your hands
to heart center and exhale your hands out thank you guys for joining again my
name is Clare this is Clareminded and if you like this video let me know in
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