20 Min Energising Morning Yoga | Mixed Level Full Body Yoga Flow

Summary

This video guides viewers through a revitalizing morning yoga flow, designed for mixed levels. The session begins with seated breathing exercises to center the body and mind, followed by a series of dynamic movements like tabletop, cat-cow stretches, and plank variations. Participants are encouraged to explore various poses, including high lunges, Warrior 2, and Eagle pose, with modifications offered. The practice also incorporates side planks, Pigeon pose, and gentle twists before concluding with a calming Shavasana, leaving viewers feeling energized and ready for the day.

Takeaways

• 🧘‍♀️ The yoga session begins with a seated or kneeling position and focuses on deep breathing to center and prepare for the practice.
• 🌬️ Gentle neck stretches follow with half and full neck circles, loosening up the neck and shoulders.
• 🐄 The flow transitions into a tabletop position, moving through cat-cow stretches to warm up the spine.
• 🏋️‍♀️ The practice includes a plank pose for core strength, ensuring alignment from shoulders to heels.
• 🦅 The sequence incorporates Garudasana (Eagle Pose) arms and legs, offering balance and focus challenges.
• ⚔️ Warrior 2 and Reverse Warrior poses are featured, emphasizing strength, stability, and stretching through the arms and torso.
• 🐍 Cobra and Upward-Facing Dog are introduced for gentle backbends, stretching the chest and strengthening the back.
• 🦎 The flow includes Lizard pose and Skandasana for hip flexibility, encouraging movement and balance.
• 🦸‍♀️ Side Plank is added to the sequence for core and arm strength, with modifications available.
• 🛌 The session ends with Pigeon pose for deep hip opening, followed by a seated twist, forward fold, and concluding in Shavasana for relaxation.

Q & A

What is the intended level of difficulty for this yoga flow?

This yoga flow is designed for mixed levels, offering options to make some poses more accessible.

How does the instructor suggest starting the practice?

The instructor suggests starting in a seated or kneeling position at the back of the mat, with hands resting on the thighs or knees and gazing ahead.

What breathing technique is introduced at the beginning of the session?

At the start, the instructor encourages deep breathing through the nose, with an inhale through the nose and exhale through the mouth.

What movements are recommended for warming up the neck?

The instructor guides a half-circle movement of the head, starting with lowering the chin to the chest, then moving the chin from shoulder to shoulder. Full head circles are also suggested in both directions.

How does the instructor suggest warming up the wrists and hips?

The instructor recommends moving through a figure-eight pattern to warm up the wrists while also swaying the hips in any way that feels good.

What is the transition sequence from tabletop to plank?

From tabletop, the legs are extended to find plank pose, with an emphasis on keeping the hips down, squeezing the glutes, and maintaining a straight line from shoulders to heels.

What modification is provided for beginners in plank pose?

Beginners can modify plank pose by lowering the knees to the mat if needed.

How does the instructor guide the flow into Warrior 2 pose?

The flow into Warrior 2 begins with a high lunge, followed by stepping the back foot back and opening the arms into a T-shape, while focusing the gaze on the front middle finger.

What is the purpose of Eagle arms in this flow?

Eagle arms, where one arm wraps around the other, are used to deepen the stretch in the shoulders and upper back, aiding in balance and stability in poses like high lunge and garudasana.

What is the suggested resting pose at the end of the practice?

The instructor suggests ending in shavasana, where the body lies flat on the mat with arms relaxed by the sides, for a final relaxation.