Morning Yoga Vinyasa Flow Workout With Carissa | Yoga Dose

Morning Yoga Vinyasa Flow Workout With Carissa | Yoga Dose


– I like to start off, maybe
you’re at the edge of your bed, wherever you are, come and wake up, sit up straight in your bed. I like to start off with a little meditation when I begin each day. So I’ll come to a seated
position somewhere, make sure the room is quiet,
as quiet as you can get it. Come to either a seat
with your legs crossed, maybe just bring your hands to your knees, closing your eyes for just even a minute. I think a minute is even a
challenge when you’re beginning. For some of us, meditation is
more like a muscle that you have to work, and the more you
do it, the easier it will be. So start off the edge of your bed or on your yoga mat on the floor. Bring your hands to your
knees, closing your eyes. Bring your awareness to your breath. Taking a few deep inhales and exhales. As you begin to sit in silence, all those thoughts begin to
stream through your head, and they’re hard to get rid of at first. So just take a moment to
acknowledge their existence. Let them flow in and out of your mind. And again, focus on that breath. Extending your inhales. And your exhales. Feeling your eyes still
heavy from the night. Maybe you pause here. Maybe you pause the video and take even two minutes to just sit and meditate, focusing on only breathing. Slowly, after a few breaths,
however long that you need, if you’re on your bed,
come down to your yoga mat. Come down to the floor. Begin to just move in your
shoulders and your arms. We tend to feel really
tight in our upper back and our lower back and
our hips and hamstrings at the beginning of each day. After a long night’s rest,
you might not have slept well. Hopefully you did. Begin with your shoulders, legs
crossed out in front of you. Bring your shoulders up to your ears and then roll down your back. Inhale as you lift. Exhale as your open in your
shoulders, lifting your chest. And think about doing a few cat cows, but in a sitting position. So with your hands again
at your knees, lean back. Think cat as you tuck your
chin, drawing your chin in. Exhale, and inhale, think cow, arching in your back, face goes high. Pull on your knees, pulling your shoulders down, lengthening your chest. And exhale, cat. Inhale. And exhale. Take a moment in this sitting position to take a few inhales in your
cow, exhales in your cats. And maybe lean to the right, and then forward, and then to the left. As you move, lean first going to the left, and then to the right. See about taking a few turns. Close your eyes again
and try and keep your eyes closed just starting,
and pay attention to maybe a tightness in your
shoulders or in your hips. Wherever you’re gonna
be tight in the morning, that’s the first place you wanna work out. So take just a minute or
two, stretch only your back, loosening up your
vertebrae to start the day. And then slowly come back to
center and a neutral spine, bring your hands up over your head, exhale, place your hand down on your mat, and you slide your hand all the way down, lifting your left hand up over your head. We tend to wanna fall
in our left shoulder. Lift in your shoulder, face goes up, tilting your heart up towards the sky. Take a deep inhale. Maybe you’re all the way up
here, maybe this is too far, if your left hip bone is
coming up off your mat, press it back down, lift
your arm if you need to. Maybe your right arm is all
the way down on your mat. Take another inhale. As you exhale draw your left hand down. Point your fingertips
down toward your mat. Gaze goes down to your right hand. I want you to slowly
press into your right hand and tilt your neck all
the way to the right. As you point your
fingertips down to your mat, you’ll feel a tightness right
in the left side of your neck. And just relax your head,
get heavy in your head. As you point your fingertips
you’ll feel a nice stretch in the left side of your
neck, side of your head. Inhale, back to center,
both hands go high. Exhale, to the opposite side. Either here or all the way at the top, just reaching up over your head, pulling your right shoulder blade towards the back of the room. Try and still get a nice
opening in your heart, keeping your eyes lifted towards the sky. Maybe you’re able to come all
the way down towards your mat. Take another inhale, gazing up to begin. Then maybe you wanna look
down towards your left hand. Then pointing your right
fingertips down towards your mat. Gaze forward and then relax in your head. Press a little into your left arm. This time again resting
your head all the way down towards your mat, closing your eyes. Point your fingertips, feel an activation in the side of your neck as you point down towards your mat
with your right hand. Relaxing in your head and your neck, getting as heavy as you can so that you can feel that stretch in
the side of your neck. Inhale, back to center, reach your hands again up over your head. And exhale, walk your
hands down in front of you, dropping your chest, forehead
goes down towards your mat. Again, you might not be so
flexible in the morning. You might not be so flexible at all. I like when people tell
me they come to yoga and they can’t touch their
toes, then I’m more excited than ever ’cause I can teach
you to touch your toes. Everyone starts somewhere,
so respecting where your body is at, the stage in what you’re beginning, and then watching yourself progress. Tuck your chin just a little more. Relaxing your head and your
neck, maybe you tuck your chin so you’re leading with
the crown of your head. Inhale, all the way back up. So kick your feet out in front of you and then all the way around, coming in to your tabletop. Maybe you tuck your toes to start. I like to stretch in the backs of my feet. My feet tend to cramp up
whenever I’m balancing or standing in a job all day long, I work at the hospital so
I’m standing all the time. I like to flex my feet and
stretch my feet as much as I can. So taking a few cat
cows, lifting your chest, this time in your normal
tabletop position. Then coming to a neutral spine,
pressing into your hands. Relax the tops of your feet down. Option to kick your right
foot out behind you. Take a deep breath in,
balancing on your left knee. Then reach your left
hand out in front of you as if you’re shaking someone’s hand, your left thumb reaching
towards the sky, take an inhale. And exhale, draw your left
elbow to your right knee. Inhale, get long. Exhale, come together. Inhale, reach. Exhale, draw in. Inhale, reach. Speeding up just a little more so that you find that nice lift, come as high as you can, drawing in,
flexing in your core. Reach again, this time bending
in your knee, reach back. Grab onto the outside of your right foot. Maybe you grab onto your ankle,
your foot, wherever you are. Maybe you crunch a little because you’re not as flexible to start, that’s okay. Grabbing onto your foot and kicking up. Take another deep inhale. Lifting your chest, reach a little higher. As you kick into your right foot you’ll feel your chest rise. Gaze goes out in front of
you, take another deep inhale. And instead of just releasing your foot, with control release,
come all the way back out in front of you and
then back to your mat. Take another few deep breaths, maybe you take an inhale,
cow pose, exhale, cat. Back to a neutral spine, this time kicking out your left leg. Reach your right hand out in front of you. Getting nice and long,
gazing down towards your mat. Remembering your neck and head are an extension of your spine, so you wanna lead with the
crown of your head, inhale. Exhale, right elbow to your left knee. Inhale, get long. Exhale, come together. Inhale, reach. Exhale. Inhale, get long. Exhale, come together. Taking a couple more. Inhale, reach. Exhale, come together. This time inhale, reach,
get nice and long, bend in your knee, reach back. Grab onto the outside of
your foot, maybe your ankle. Kick up as high as you can. Take an inhale, as you
kick into your foot, you’ll feel your chest rise again. Inhale. Exhale, release, with control
come back to your mat. Take another inhale in,
as you tuck your toes, slowly press into your
downward facing dog. Downward facing dog. I find it to be the hardest on the backs of my legs in the morning. I tend to feel the
tightest in my hamstrings. A lot of us, the ego wants to
tell you to have straight legs to start, but our goal here
is a nice long flat back. So start off just bending in your knees. Give yourself a little forgiveness. Relax in your head and your neck. And worry about getting a nice long back, press into the palms of your hands. As you relax in your chest, eventually your heels
will touch the ground. For now you just want
a nice long flat back. You wanna get long, draw the
shoulders away from your ears. Take another inhale. Slowly walk your hands
back towards your toes. Get heavy in your head and your neck. I believe that a nice forward
fold, this is probably my favorite place to be
right when I wake up. I like to tuck my chin,
get as heavy as I can. We spend all day long standing up, so our goal here is to
decompress our spine. Expand the space in between our vertebrae. So take a moment to get
really heavy in your hands. Again we wanna straighten
our legs always right away. Don’t worry so much if
you can’t touch your toes, if you’re all the way up here and you’re reaching for the
ground, that’s fine too. Your goal is to respect where
your body’s at at the time. So maybe bend a little in your knees so you can drop your chest a
little more onto your thighs. Tucking your chin, taking
a few moments to grab onto opposite elbows
and sway side to side. I tend to be a little more exaggerated in my forward folding stretch. ‘Cause I like to feel a
release of tension in my back. Maybe switching your elbows. Release your hands back down to your mat. Inhale, Ardha Nasana, halfway lift. Maybe you bring your hands to
your shins, get nice and long. Again, your head and neck is
an extension of your spine. Tuck your chin, inhale. Exhale, forward fold. Leaving that slight bend your knees, slowly roll all the way back
up to stand, mountain pose. Hands come high, gaze goes
up over your fingertips, and then down to your heart, Samastitihi. Again, taking a moment
here in your standing pose, bring your toes together. Tuck in your chin. Coming back to your meditation. I like to repeat the
mantra in the morning. Just repeating to myself,
reminding myself to be present. That I am strong. That I am present. Focusing my thoughts
there and on my breath. Bringing my big toes
together, leaving that sliver between your heels,
grounding into your feet, and then pressing so much into your feet, feeling a lift in your chest,
a lowering in your shoulders. Inhale again, hands come high. Exhale, forward fold. Walk your hands back
to the top of your mat, coming into your first high plank. A lot of us come into a high plank, I find it challenging, I
like to drop in my chest. I want you to think about
pushing so much into your hands that there’s a rounding in your
shoulders, so you’re really activating all of your arms,
pressing the Earth away, rock over your hands, elbows
tight into your sides. Untuck your toes, inhale, up dog. And exhale, downward facing dog. Take a deep breath in. Audible exhale out. Inhale. Exhale. Bending in your knees, slowly walk all the way up to your hands. Inhale, halfway lift. Exhale, forward fold. Inhale, mountain pose. Exhale, hands to your heart. Again, in the morning, I’m gonna focus on just
doing a few sun As. Sun As are where you’re at, we just did a light sun A,
I’ll do one more with you. Doing a few sun As to start your day is really all that you need. So again, with me
altogether, you can do this as many times as you want,
going through your sun As. All it is is lifting in your hands, maybe you swan dive down. Inhale, Ardha Nasana as you halfway lift. Exhale, bring your hands down to your mat. Step back, maybe you hop back. Rocking over your hands, inhale, up dog. Exhale, downward facing dog. Taking a few breaths in your down dog. Inhale. And exhale. Again, bending in your knees. Maybe as you begin in your sun As, maybe you just start with stepping. Obviously as you get more
warmed up you’re gonna bend more in your knees, gaze
goes up past your fingertips. Maybe you begin to press into your hands and take little hops up
towards your fingertips. Inhale, halfway lift. Exhale, fold. Inhale, mountain pose. Exhale, hands to your heart. Now after you’ve done a few sun As, I like to start my class off
with always a couple of sun As, and then you can always move onto sun Bs. For me, I like to mix up my sun Bs. I like to stretch a little
in my hips for the morning. So let’s start off in sun B and inhale, Utkatasana, sitting back into your chair. Exhale, forward fold. Inhale, halfway lift again. Exhale, hands come down. Coming into your Chaturanga. Inhale, up dog. Exhale, downward facing dog. Normally we’d step up into a warrior one. I like to inhale, lift my right leg high. I like to bend in my knee and lift my right knee all the way to the ceiling. I like to get a nice stretch here. See if you can see your right
foot under your left arm. See if you can draw your
knee up as high as you can. As you stretch maybe
you straighten your leg. Maybe you bend in it, and then
begin to twist your ankle. Inhale, straighten your leg, square your hips off towards your mat. Then softly step all the way
through in between your hands. Come into your warrior one now. Flattening your back
left foot onto your mat. Inhale, rise up. Again playing a little with that sun B, I like to sink into my right leg, and then I like to open in my arms, giving a little back bend. Back bends are wonderful to give you a little energy to start your day. Rise up. And then bring your hands
down to frame your right leg. Kick your right foot out
behind you, maybe you just set it down, maybe you wanna hover
your foot and Chaturanga. Inhale, up dog. And exhale, downward facing dog. Relaxing in your head and your neck. Again beginning on the other side, bending in your knee, open in your hips. Maybe you look for your left
foot under your right arm. Maybe you try and draw that behind. Opening your hips, and then
maybe stretching in your ankles. Then we’re gonna straighten our leg. Then softly step through
in between your hands. Flatten your right foot onto
your mat, inhale, rise up. Exhale, goal post, and open your arms. Inhale, reach high. Exhale, frame your front
left leg with your hands. Chaturanga. Inhale, up dog. And exhale, downward facing dog. Once you’re in your down dog,
take a few more deep breaths. You’ll notice your heels have worked their way a little closer to your mat. Maybe your legs are a little straighter. Eventually making your
way down to your knees. Coming again to sit on your heels. Drawing your hands behind your back. Stretching out your
shoulders, gaze goes high. Dropping your knuckles down
towards your mat behind you. Inhale. As you exhale, draw your
hands out in front of you. Sit on your heels, maybe kick
your feet out in front of you. Working your way all the way to your mat, as we work our way towards our Savasana, again a lot of our
tension is in our spine. I like to start my day stretching my spine and my shoulders
as much as I can. Take a deep inhale in. Again, if you can’t, reach for your toes, that’s fine, you’re all good. You’re right where you should
be, so take a deep breath in. Just being present as you relax, exhale, reach for your toes. Maybe you can only reach for
your ankles, that’s good. Use your breath to bring you
closer into your stretches, so with every inhale, get long. Come as far as you can with
every exhale, round out. Inhale, lifting and lengthening. Exhale, rounding out, coming
deeper into your pose. Eventually coming up, reaching your hands out in front of you, and then slowly working
your way down to your mat. Making your way into your Savasana. Again, meditation is the
best way to start your day. You’ll find yourself on your mat now. Let your palms face the sky. Let your feet get heavy on either side. Closing your eyes, you’ll
feel your breath slowing down. Softly inhaling. Softly exhaling. You’re only given so much
energy and time in one day. It’s up to you where you invest your time and your head space. So take a moment to start
your day in silence. Remembering that you are blessed to be on your mat, to
be breathing so easy. All day long we run around, our head is filled with thoughts. Remembering that it is a blessing to have those problems you have running around. And it’s a blessing to be
sweating, to be breathing so easy. Even though you’re
sweating, it’s a good thing. Even though you’re
tired, it’s a good thing. Taking a few moments for yourself so that you can better serve others. Take a deep grateful breath in. And exhale all that goodness out. Taking at least a minute for yourself, maybe you pause this,
will you close your eyes. Resting, breathing. And eventually begin
to wiggle your fingers. Wiggle your toes, rotating
your wrists and your ankles. Reach your hands up over your head. Bending your knees, roll
over onto your favorite side, using your bicep as a pillow. And then slowly press
yourself up to a seat, bringing your hands to your knees. Focusing again on our breaths
as we close our practice. Letting your palms face the
sky as you close your eyes. Sitting a little taller than you did at the beginning of class,
take a deep inhale in. And an audible exhale out. Inhale. Audible exhale. One last deep breath in. And exhale out. Bringing your hands to your
heart, tucking your chin. Then your hands to your third eye. The light of me honors and respects the light in you, namaste. Thank you so much for coming, for practicing with me, for
starting your day with me. I so appreciate it. I hope that you feel at peace and ready to take on whatever you
have going on today. I hope you start your
day, as many as you can, with just your breath, and that you feel calm and relaxed now. Have a wonderful day, namaste. Thanks for practicing with
me, come and see more of me. You can look me up on
Instagram, Carissa Roo. C A R I S S A dot R O O. Thank you.