7 Min Flow Training - (follow along)

Summary

This morning flow practice video guides viewers through a 7-minute sequence including 100 hops to open energy, 20 drop down arms bending the knees, 20 openers with twisted core, 10 burpees, right/left knee to chest stretches held for 10 seconds each, double knee to chest, 10 second savasana, plow pose, 60 deep mouth breaths at various speeds, a final deep inhale/exhale/hold with relaxation and surrender, ending in a meditative seated position to connect with inner calmness and remember this natural state of being from the routine.

Takeaways

• 😊 The video leads viewers through a morning flow sequence including cardio, strength, flexibility and breathing exercises
• 💪 Exercises include hops, arm movements, twists, burpees and stretches targeting full body mobility and strength
• 🧘‍♀️ Breathwork is integrated throughout with cues to inhale/exhale in coordination with movements
• 🙏 Time is included for Savasana corpse pose and seated meditation to promote mindfulness
• ✨ The instructor offers encouragement to stay relaxed during exertion and tense only as needed
• 🌄 The flow is designed to energize the body and mind to start the day feeling calm and centered
• 💆‍♀️ Stretches include spinal twists, knee to chest, plow pose and more to increase flexibility
• ❤️ The importance of moving with bodily rhythms and operating in a natural state is emphasized
• 📝 There are counted repetitions given for each exercise in the flow
• 😌 The final relaxation exercise includes measured inhales/exhales and breath retention to induce deep calm

Q & A

What is the duration of the morning flow practice?

The duration of the morning flow practice is seven minutes.

What are some of the movements included in the flow?

Some of the movements included are hops, drop down arms, part openers, twists, burpees, knee to chest stretches, savasana, and plow pose.

What is the purpose of exhaling through the nose during the movements?

Exhaling through the nose helps to keep the breathing controlled and steady during the movements.

How long should each stretching move be held?

Each stretching move should be held for around 10 seconds.

What is savasana?

Savasana is a resting yoga pose where you lie flat on your back with arms and legs comfortably spread out.

What is the purpose of the breathing exercise at the end?

The breathing exercise at the end helps bring awareness to the breath and provides a sense of calm after the active flow.

What is the benefit of ending in a meditative position?

Ending in a meditative position allows you to connect to the energy in your body, feel the calmness and relaxation, and remember this feeling for your day ahead.

What is meant by 'our natural state of being'?

Our natural state of being refers to a state of relaxation, calmness, and harmony where our body and mind can operate optimally.

What can this practice help achieve over time?

Doing this practice over time can help train the body to become more familiar with and tap into a relaxed, calm state more easily in daily life.

How was breath utilized throughout the practice?

Breath was utilized by exhaling through the nose on exertions, letting inhales happen naturally, and ending with targeted breathing exercises to promote relaxation.

Outlines

00:00

😊 Morning Flow Warmup and Stretching Routine

The first paragraph describes a 7-minute morning flow warmup routine. It starts with 100 hops to open up energy in the body, followed by movements like drop down arms, part openers, twists, burpees, and various stretches to improve flexibility. The goal is to stay relaxed during the movements while exhaling deeply.

05:01

😌 Breathing and Relaxation Exercise

The second paragraph guides through a breathing and relaxation routine after the physical warmup. It involves deep inhales and exhales, breath holds, relaxing the body completely, and finishing in a meditative pose. The goal is to train the body and mind to become familiar with and tap into a natural state of calmness and relaxation.

Keywords

💡morning flow

A morning flow refers to a sequence of yoga poses, breathing exercises, and stretches designed to energize and open up the body first thing in the morning. In the video, the instructor leads us through a 7-minute morning flow sequence involving movements like hops, arm raises, twists, burpees, and stretches. This morning routine aims to build flexibility, strength, breath awareness, and start the day with an alert yet relaxed state of mind and body.

💡hops

Hops refer to jumping up and down on both feet continuously as an exercise to get the blood flowing, loosen up the body, and increase energy levels. The instructor has us do 100 hops at the start of the flow to open up energy in the body and prime it for more complex movements ahead.

💡breath

Proper breathing technique is emphasized throughout the morning flow video. We are instructed to exhale through the nose on exertions and let the inhale happen naturally. Controlled breathing helps us move smoothly between poses, maximize oxygen intake, and tap into a relaxed state of body and mind.

💡savasana

Savasana refers to the classic yoga pose where one lies flat on the back with arms and legs comfortably spread out, allowing the body to completely relax. We hold this reclined pose for about 10 seconds as a mini break during the intense 7-minute sequence.

💡plow

The plow pose involves lying on the back and then steadily lifting the legs over the head till the toes point towards the floor behind you. This stretch opens up the spine and the back of the legs. The instructor has us hold the advanced variation where the knees are locked out for maximum intensity.

💡tension

The video encourages only tensing the specific muscles essential for a movement, while keeping other body parts soft and relaxed. For instance, during the rapid breathing exercise we are told to tense the core and chest but release other tension. This focused muscle activation helps maximize stamina.

💡breath hold

We finish the intensive flow with breath retention exercises where one empties the lungs completely and tries to survive without inhaling for as long as possible before gasping for air. This practice extends breath capacity and mental fortitude.

💡harmony

In the closing comments, the instructor notes that regularly practicing this morning sequence familiarizes the body with a state of relaxation and harmony, which she describes as our natural state of being. The balanced, energized feeling attained by the end is the peak alignment of body and mind.

💡energy

The concept of energy comes up repeatedly throughout the morning yoga flow video. Several of the poses and breathing techniques aim to open up, build, and harness energy within the body to set an vibrant, uplifting tone for the day ahead.

💡relaxation

Despite the up-tempo pace, the principle of relaxation is emphasized through the morning sequence. We are constantly reminded to stay relaxed during the exercises by loosening muscles not actively engaged, exhaling tension, and embracing restful poses like savasana. Mastering relaxation amidst motion is the subtle skill developed here.

Highlights

Start with a 100 hop warm-up to open energy in the body

Drop down arms 20 times, exhaling on the way down

Move into 20 arm twists on each side, exhaling through the nose

10 burpees while staying as relaxed as possible

Right knee to chest for 10 seconds then twist spine

Left knee to chest then twist opposite way

Bring both knees to chest, hold elbows or knees

10 seconds of savasana relaxation

Plow pose - legs up with hands/elbows supporting back

60 deep mouth breaths at low, medium then fast pace

One deep inhale, full exhale and hold with no breath

When ready, inhale slowly then hold breath again

Sit up and connect to calm energy inside body

Body's natural state is relaxation and calmness

Morning practice brings body into harmonious state

Transcripts

welcome to my seven-minute morning flow

practice so let's start off by doing a

hundred hops stay relaxed loose shrug

your shoulders up and down as you hop

opening up all the energy in the body

[Music]

now let's move into drop down arms 20

repetitions keeping your arms loose stay

relaxed and your arms go down bend your

knees as you drop your entire body

downwards towards it around exhale

through your nose on the way down let

the inhale happen naturally remember to

move with the rhythm of your breath

now as moving part openers 20

repetitions

keep your hands loosed again when your

arms go out to the side bend your knees

as you drop your entire body downwards

towards the ground again continue to

excel through your nose letting the

inhale happen naturally move into 20

twists on each side now your arm change

as you twist your core from side to side

continue to exhale through your nose

start your arms from the bottom and work

your way up towards your chest and

shoulders you can even move all the way

up to your collarbone and neck now let's

move into burpees 10 burpees remember to

stay as relaxed as you can and tense

only what is needed now go into

stretching and flexibility take your

right knee to your chest we're gonna

hold each move here for roughly about 10

seconds or so just take the right knee

bring it to the left side a full spinal

twist

let's go back to the center take them

left knee bring it to your chest a

little relax clear your mind

follow your breath

it's going to now a spinal twist let's

now go into a double knee to chest take

both knees bring them to your chest wrap

your arms around your shins holding at

your elbows your wrists or at your knees

knees together feet together

chin pointed towards your knees to keep

your spine flat on the ground let's go

into savasana here for about 10 seconds

relaxing your arms and legs now we're

going to a plow raise your legs above

your head using your hands or elbows to

support your back

knees together feet together toes

pointed towards your head the last thing

to do is lock out your knees if you can

remember to relax as best you can

and breathe keeping your eyes closed

we're going to our breathing exercise 60

deep inhales in and out through the

mouth tense low and medium speed and 40

as fast as you can

[Music]

[Laughter]

[Music]

[Laughter]

[Music]

take one deep inhale and exhale all of

your breath into an exhale hold do not

breathe in stay relaxed and maintain

without breath and your body for as long

as you can imagine yourself sinking into

the ground

surrender your entire body

whenever you cannot hold it any longer

go ahead and take a deep inhale through

your mouth

as slow as possible and then hold your

breath as long as you can

[Music]

keeping your eyes closed whenever you're

ready

sit up into a meditative position and

now I'll just take a moment to connect

to the energy inside your body you feel

the calmness and a relaxation and just

remember that every time when you do

this practice you're getting your body

to become more familiar with a state of

relaxation and calmness where our body

operates in harmony this is our natural

state of being thank you for joining me

today in our morning practice have a

wonderful day

[Music]

[Laughter]

[Music]