Morning Yoga Total Body Vinyasa Flow Workout | Yoga Dose

Morning Yoga Total Body Vinyasa Flow Workout | Yoga Dose


– Hey good morning and
welcome back to Yoga with Tim. Today I’m here with my friend
Stacy, welcome Stacy who, actually, if you ever email
me about going on a retreat or anything Stacy’s usually
the person you’re talking to so you get to put a face to the name. So today this is a great
way to start your day. In the morning if I wake
up feeling stiff from what I did the day before,
if I do some of these basic practices my body feels so good after. So I hope that you’ll start
to commit to practicing regularly in the morning. You’ll notice that you feel
more energized throughout the day and you just have
a better sense of feeling in your body, which can
make or break your day. So let’s get started, child’s pose. Alright so in child’s pose
we’ll just allow for a few moments to go inward and
connect to the breath. Feel the breath expand as you breathe in. And as you exhale allow
yourself to be grounded into the floor on your mat. Then inhale, come up onto your
hands and knees and stretch back into your first down dog. So we’re just gonna slowly
start to open up the body. And then walk your
hands back to your feet. Put a little bend in your
knees so you back can release. It’s early, things aren’t
flowing very good yet so we’ll just gently work our way in. Starting to tease the body open. Walk your hands over to the
outside of your right foot. Walk your hands over the
outside of your left foot. Walk your hands back to
center and walk your hands out into plank pose. Nice and slow. Take a deep breath in your
plank, lengthen yourself out. And set your knees down and
stretch back to child’s. Good then slide through into cobra. Roll your shoulder blades onto your back, start to wake up your upper back muscles, open you chest, and exhale
lower yourself back down. Inhale, roll your chest
forward, open it up. Exhale, lower yourself back down. Inhale, roll your chest open. Exhale, lower back down and
stretch back into child’s pose. Come back up onto your hands
and your knees and stretch back to down dog. Walk your feet forward up
to the front of your mat, inhale make a flat back
and elongate your spine. Exhale, fold forward. Root down through your feet, inhale, come all the way up to
stand, raise your arms up. Exhale, bring your hands to your heart. Son salutation, inhale raise your arms up. Exhale, fold forward. Inhale, flat back, step
back one leg at a time into plank pose, shift forward and
lower slowly to elbow height, point your toes back and come into up dog. Good, stretch back to down dog. Take a few breaths here in dog. Now in down dog lift up on
your inner thighs and then draw the hips back and
away from your wrists. And notice those parts where
the spine wants to round. Try to un-round those
parts of the spine that are rounding. Then walk your feet forward
to the front of your mat, inhale, lengthen yourself out. Exhale, fold forward. Press down into your feet,
inhale, come all the way up, raise your arms. Exhale, hands to your heart. Inhale, reach your arms
up, exhale fold forward. Inhale, flat back. Step back and lower nice
and slow, chaturanga. Inhale, up dog. Exhale, down dog. Okay now step your right
foot all the way up to your right thumb. Setup your back foot for warrior one. And come up onto your finger tips. So the back foot angles in
a little more than halfway, turn your left inner upper
thigh back and stretch the foot into the mat. The right hip pins in and
you’re starting to reach the chest forward now, reach the chest. Then come on up, lift your
belly and raise your arms up. Warrior one. Again, open that back foot,
roll the left inner thigh back and as the right hip pins into position, grow tall to the sides of your waste. Bring your hands back down to
the mat, step back to plank. Lower slow to elbow height, chaturanga, lift straight back up, downward dog. Step your left foot up to your left thumb. Setup your back heal for warrior one. So take a moment here
up on your fingertips, open the back foot evenly into the mat, the right inner upper thigh spins back, pin your left hip and lift up your belly, and then come all the
way up, raise your arms. Bring you hands back down to the mat, step back into plank pose,
slowly to chaturanga, and lift straight back up to plank. Stretch back to down dog. Bend your knees, look forward. Step or float lightly up
to the front of your mat. Inhale, flat back. Exhale, fold forward. Inhale, chair pose. Bend your knees, set your
hips back, raise your arms. Good, come all the way up to
stand, hands to your heart. Sun salutation B, inhale into chair. Exhale, fold forward. Inhale, flat back. Step back in lower chaturanga. Inhale, upward facing dog. Exhale, down dog. Step your right foot warrior
one, inhale reach up. Exhale, chaturanga. Inhale, upward facing dog. Exhale, down dog. Step your left foot, inhale warrior one. Exhale chaturanga. Inhale, up dog. Exhale, down dog. Hold in your dog pose. Turn from your triceps down
to the floor and stretch down through your middle three knuckles. Now try this in this down
dog, put just a little bend in the knees, tip the sit
bones up towards the ceiling and reach the sit bones
away from the wrists as you stretch down into the wrists. Then start to lift your
thighs up without your buns tucking under. Bend your knees and look forward, step or float up to the front. Inhale, (mumbles), flat back. Exhale, fold. Inhale into chair pose, bend
your knees, set your hips back, arms up. Press up to stand, samasthiti. Inhale, raise your arms
up, exhale fold forward. Inhale, flat back, step back
and lower to chaturanga. Inhale, up dog. Exhale, down dog. Step your right foot, warrior one. Inhale, reach up. Exhale, chaturanga. Inhale, up dog. Exhale, down dog. Step your left foot, warrior one. Inhale, reach up. Exhale, chaturanga. Inhale, up dog. Exhale down dog. Hold in your dog pose, breathe. Bend your knees, look forward,
step or jump up to the front, inhale arta. Exhale, fold. Inhale into chair pose, bend
your knees, sit your hips back, arms up. Now bring your hands to your heart. Sit back deeper into your chair. Twist to your right, take
your left elbow to your right knee. When you go to hook your
elbow, instead of rounding towards your right knee I
actually want you to lengthen, lean back and lengthen
out through the midline. So from your tailbone reach
straight back and lengthen out through the middle of
the spine all the way out through your crown, in between your knees. Then lift you belly,
come back to chair pose. Arms up, strong in your chair. Twist to the other side, hands to prayer, right elbow to the left knee. Hook that elbow, tail straight back, lengthen out through the midline, now turn your belly, turn your chest. Back to chair pose, lift
your belly, arms up. Good come all the way
up to stand, nice job. Fold forward, uttanasana. Then take your feet from malasana, hip distance apart and turn
your big toes out a little. Squat down, elbows under
the inside of the knees, hands in prayer position. So let’s just get this
straight, this isn’t real traditional malasana, this
is like a modified flow malasana. Traditional malasana
the feet are together, arms are on the inside, but
the arms go wrapped around eventually. But this one’s really nice
to help to open up your lower back and your hips. But it’s really not a
malasana, right? Okay. So from here let’s
practice going into crow. Put the hands down onto the mat. And then see if you can lean
into your chaturanga arms. It’s like the knees hooked
into the chaturanga arms and you lean in and see if
you can lift your feet up. The better you get at that
you might be able to pull up higher and start to straighten your arms. And that’s the full version of the pose. Good chaturanga, jump back if you can. Watch out for the chair. Stretch, go through your
vinyasa and then stretch back to down dog. Great job. Let’s flow. Step your right foot
for warrior one, inhale, come on up. Open up to your side warrior two. So also when you do morning
yoga you have a little more energy to practice with. So morning yoga is a
little bit different than evening yoga. In the evening you feel more flexible, but when you do morning
yoga you feel more stronger, like you can tackle more
challenging transitions and poses, I hope. I hope you feel that way ’cause
that’s what we’re gonna do. So now put your right hand
down onto the outside of your heel on the block on the
floor and take your left arm all the way over your ear. (mumbles) rotate that arm and reach. Connect from your hip through your heel, lift from your belly up to your chest, reach past your fingers. Good. So you’re looking for a
nice long line of energy from you back ankle out through
your spine to your fingers. Now lift you belly, come
back up to warrior two. Can we do three in one? Can you handle it? Three poses in one vinyasa, here we go. Right hand down onto
the inside of the foot, it’s morning yoga, you’ll be cool. Wrap the left arm behind the back. Okay now this next variation
of the pose is gonna be counter indicative for shoulder issues. Should issues should
just stay here like this, one hand down, one hand back. If your shoulders are healthy
you’re gonna wrap your right arm under and try to
grab ahold of your fingertips. Then again look for that
nice long line through your back ankle. Most people, when you do
this, you’ll hunch over to get the bind so see if you
can lift yourself up and out through the midline,
once you get the full bind. Stacy’s starting to sweat
a little bit on this third pose in the vinyasa. Okay building heat, that’s
good for the morning. Open up your arms, warrior
two, lift your belly and come back up. And vinyasa, circle your
hands to the mat, step back. Chaturanga. Inhale, up dog. Exhale, down dog. Step your left foot. Inhale, come on up. Warrior one, open to
your side, warrior two. Good so turn your left thigh
all the way out so that your knees points straight ahead. Alright then hand down onto
the block on the outside of your heel, take your
arm all the way over. And look for that long
line of energy through your back ankle. Reach past the fingertips. Now as the left hip– (laughs) Stacy’s doing some weird
stuff in these poses, I don’t know what’s going on over here. Draw the right thigh back,
but keep lifting up from your belly up to your chest. There you go, that’s better. When you get really good
at yoga like Stacy you have to find weird things to obsess about. So if you like this channel
you might have found different weird things to obsess about in the pose, like we have. Come back up to warrior
two, inhale, come back up. Alright let’s go modified side angle now. Third pose in one vinyasa. Arm up. Then wrap your right arm behind your back. Stay there in the half
bind or take a full bind. The reason we wouldn’t
ever do anymore than three, three is very borderline
already, but when you start to fatigue is when you
start to sink and collapse into your joints. So as yoga teachers, we never want to be, if you’re a yoga teacher you
never want to be combining more than three poses in a
vinyasa, even though it’s fun and creative. You still don’t want to put
your student through that because then they’re more
prone to injury because they can’t fire, engage the muscle properly. As that left hip hugs, the
right top side draws back so that you can find the
line through the back ankle. Open up through there. Then open up your arms again. Good job, lift your belly, come back up. And vinyasa. Circle your hands to the mat, step back. Good job. Okay now step your right
foot for warrior two, inhale, come on up. Triangle pose, strain your
right leg and reach out. Now bring your left hand to your hip. Bend your right knee and
step right up into half moon. And a hand a foot in
front of your pinky toe, raise your back leg. The right hip hugs in, open
up, and raise the back heel an inch above your pelvis. You’ll find it’s (mumbles)
line from your back heel out through your spine. Turn your chest and take your arm up. Bend your right knee and
slide back into triangle now. Open up in triangle. Okay now fancy transition,
bring the left hand down to the mat, ready for this one? Spin your back heel up,
bend your right knee. Plant your left hand flat and twist, take your right arm up. But as you’re twisting I
want you to roll this left inner upper arm forward against the grain, plug the blade onto the back. Now roll onto the outside
edge of your back foot and step back to side plank. Keep turning that left inner
arm, plug the blade on. Push through your heels, open the chest. Good, now you ready for
this last part? Here we go. Turn your right big toe up
to the ceiling and slide the heel up the inseam of your leg. As long as you didn’t
lose the left shoulder. Good job. Downward facing dog, stretch it back. Step your left foot. Inhale, come on up. (mumbles) two. Straighten your left leg
and take triangle pose. Just a few breaths here,
keep stretching down evenly through your feet. Lift from your belly up
to your chest and as your left hip hugs in, open up
like your back against a wall. Now put your right hand onto your hip, bend that left knee, and
step up into half moon. So the left hip engages until
it feels like your hip is tracking over your left ankle. Then raise the back heel
an inch above the pelvis and find a nice long line,
tadasana line from your back heel through your spine. Turn your chest and take your arm up. Good now bend your left knee
and as smooth as you can slide back into trikonasana. Good then bring the right hand
down, plant the right hand flat, spin your back heel up
as you bend your left knee. Twist, take your left arm up. So roll that right inner arm
forward as you’re twisting, plug the blade onto the back,
turn onto the outside of your back foot and step
your left leg back to stack. Good, balance the left
hip on top of the right. Now turn your left big toe
up to the ceiling and start to slide your left heel
up the inseam of your leg without the right shoulder turning in. And slowly back to downward facing dog. Great job. Alright look between your
hands, jump or step up to the top of your mat, inhale, flat back. Exhale, fold forward. Press to stand, inhale raise your arms up. Exhale, hands to your heart. Good, bring your right
knee up to your chest. Then open up to your side, twist. Take your right arm back. Stay tall up over your left ankle. Look forward and raise your arms up. Good, stay tall. Now stretch that right
leg straight out in front of you with out your butt tucking under. Lower the leg down, bring the arms down. Change sides. Left knee up. Then twist, take your left arm back. Nice, then look forward,
take your arms up, stretch your left leg
straight out in front of you without your pelvis tucking,
stay tall up over your right ankle. And release. Leg down, hands down. Alright last vinyasa. Inhale, raise your arms. Exhale, fold forward. Inhale, flat back. Step right back to down
dog one leg at a time. Step your right foot for crescent. Inhale, raise your arms up. Then bring your right hand
behind your back from under, left arm from above. If the fingertips don’t clasp, no worries. You could hold your shirt,
or you could just stretch the fingers towards each other. Now start to lean your
chest out over your knee. Keep your right hip engaged, pin it in, lean your head into your arm
some so that the upper back doesn’t round, and then
step up into warrior three. Level the hips to the floor,
turn left inner thigh up. Okay now back of the left
foot touching the floor, coming up to stand, bring the knee up. And then go right into eagle,
wrap your left leg over, cross your left elbow under. Nice now start to lean,
as I’m creeping up, try not to lose your balance,
start to lean your chest out of your knee, uncross
your left leg keeping the right hip hugged in and step
right back into warrior one. Oh my gosh that was like
the max of how many things you should do on one side, for sure. Bring your hands back to the
mat, step down to down dog or take a vinyasa, your call. Which will Stacy choose? The vinyasa, oh my gosh. Up dog, down dog. Step your left foot,
crescent, inhale come on up. Take that left hand from
under, right hand from above. Good now start to lean your
chest out over your knee. Don’t let the head fall first. Then step up into warrior three. Keep your left hip engaged. Then without your right foot
touching the floor come up to stand, knee up. Eagle, wrap your right leg
over, crouch your right arm under. Good now start to lean your
chest out over your knee, keeping your left hip firm
uncross the right leg and reach it back. And step back, warrior one,
uncross the arms and reach up. Good vinyasa, hands to the mat, nice job. Step back. Or just down dog, okay fine. Have it your way. From down dog, this is probably a lot. Look in between your hands
and set your knees down. It was a trick, set the
knees down and sit with your buttocks in between your heels. So you can put a block down
if you have a knee situation I recommend not doing this
one, you can just do a low lunge instead. One foot forward, one knee down. Otherwise walk your hands back. And we’re gonna do like
reverse plank on the hands and the knees here so lift your hips up, turn your shoulders back
and open up your chest. And then lift your butt up
off the block too and stretch down through your knees. So real good stretch to
open up your front body, start to open up the
fronts of the shoulders, especially after all the
chaturanga stuff that we do that’s closing the
fronts of the shoulders. Gonna help to open up and
strengthen the back body. If you have nice strong
back body that helps you keep your chest upon. Alright then walk your
hands back towards you and lie down onto your belly. Clasp your hands behind your back, turn the blades onto the
back, really great pose to strengthen the back body here
and then lift the shoulders head chest up, and legs up an inch. Good. Alright so then from here,
as long as the knees are healthy and the lower back
is healthy then you can try this next version. We’ll flow right into dhanurasana. Bend the knees and grab the ankles. If it’s too much on the
knees or your lower back, just go back into the last one. And start to stretch the legs up and back with the chest open. Great job, lower yourself back down. Alright and then come up
to stand on your knees for our final back bend. Put your hands onto your buttocks, start to roll the shoulders
back and open up the chest, just like we did in the reverse plank. Okay so now this is a really
great pose for your posture to help to strengthen
the opening of the chest, tell it to open the shoulders. If you’re very very mobile
in your upper back you might be able to back bend
so much to where you can put your hands on your heels. So if that’s the case you’re
welcome to do that one, otherwise you can just
stay in the last pose for five breaths. Four. Three. Two. One. Inhale, come back up. Great job, sit back onto your heels. Then sweep your feet over to
the left for bharadvajasana. Twist to your right. Reach straight down through
the sit bones and grow tall up over the sit bones as you twist. Come back to center, change
sides, sweep the feet over to your right, twist to your left. Reach straight down through the sit bones, grow tall up over the
sit bones as you turn. Come back to center. Stretch both legs straight
out in front of you. Sit up tall in dandasana,
hands at your side, reach straight down through
the sit bones and grow tall through them. Good now cross your right
ankle on the outside of your left knee. Then hug your knee in towards
your chest and practice sitting tall. Then let’s twist, put your
right hand behind you and open up to your right. Good and come back to center. Change sides. Cross the left ankle on
the outside of the knee, hug the knee in, just sit up tall there. So real important, especially
when we’re seated twisted, seated twisting, that you
can just get straight up before you start to twist. Then go ahead. Wrap the arm around, left hand behind you. Oh you’re doing the finger claws? You like that one? Notice how Stacy’s using
the finger claws to help from sinking. The finger claws can help you
to open up and to stay up. Or you can always put a
block underneath your hand, but I’m hogging all the blocks right now for my yoga throne. Okay good, come back to
center and stretch both legs straight out in front of you. And start to fold forward
out over your legs, Paschimottanasana. Okay here’s a trick for the
very mobile Paschimottanasana. If you put a block against
your feet it helps you to make sure that your
stretching your feet evenly because we all do weird
stuff with our feet. And then the block just
helps you to extend further as well with the hands. So this will for sure
change the way you feel the stretch in your leg because
if the foot is nice and even it’ll change the
muscles that are stretching and lengthening. Inhale, come back up, arms forward, now slowly roll yourself
down, hold there once you get to your lower back. Crunch your abs in tight and
then lower all the way down. Good job. Take your hands at your
side, palms facing up. Shavasana, corpse pose. Close your eyes. And go inward. So just start to tune into
the sensation of the breath as you relax. Feel the, now that you’ve
been here for a few moments, the body is more willing
to let go of the tension it’s still holding. Just feel the breath,
the rhythm of the breath. And the sensation of the breath. Moving in and out through your nose. Take a slightly fuller,
deeper breath in and out through your nose. Gently bend your knees. And roll to your right side. Press yourself up to seated. Sit up tall with your palms together. Close your eyes. And take a moment to scan the body. Just a moment to feel the
effects of the practice. Then lower your head to your heart. Lift your head. And open your eyes. Thank you, namaste. Alright, well thank you
for taking this time out of your busy schedule to
dedicate to your practice. I know you’re gonna feel
better throughout the day so thanks for watching. Make sure to subscribe
if you haven’t already, hit the like button, leave
a comment and I’ll see you next time.