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15 Min Morning Yoga Flow | Full Body Yoga Stretches For All Levels
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Jun 7, 2024
**Morning Yoga Stretches: Improve Flexibility and Energize Your Day** Are you looking to kickstart your mornings with a boost of energy and flexibility? Dive into our morning yoga stretches routine to revitalize your body and mind, setting the tone for a productive day ahead. - Start your day off right with our invigorating morning yoga stretches designed to awaken your muscles and enhance flexibility. Whether you're a seasoned yogi or just beginning your journey, this gentle sequence is perfect for all levels. - Dive into a series of gentle stretches and flowing movements that target key muscle groups, helping you release tension and increase mobility. From soothing spinal twists to rejuvenating forward folds, each pose is carefully curated to leave you feeling refreshed and ready to tackle the day. - Incorporating yoga into your morning routine has numerous benefits, including improved posture, reduced stress levels, and enhanced focus. By dedicating just a few minutes each morning to stretch and breathe, you'll set yourself up for success both on and off the mat. - Join us as we explore the power of morning yoga stretches to uplift your spirits and invigorate your body. Whether you're seeking a moment of tranquility or a burst of energy, our guided sequence will leave you feeling balanced, grounded, and ready to seize the day. **Related Keywords and Hashtags:** - #MorningYoga #YogaStretches #MorningRoutine #Flexibility #EnergyBoost #Mindfulness #HealthyLiving #Wellness #SelfCare #YogaForBeginners #DailyStretch #MindBodyConnection #YogaFlow #StretchingProgram **Links:** - Facebook - Official Website - Twitter - Instagram - [TikTok](https://www.tiktok.com/@stretchingprogram) - Special Offers on Gradient Fitness Stretching Strap
View Video Transcript
0:00
Hi, I'm Amelia Jane and this is your 15 minute morning yoga flow
0:05
We're going to get started off in a seated position. So you can either cross the ankles, you can sit onto the ankles
0:16
We're going to place the palms resting from the tops of the knees. Take the shoulders, roll them all the way back
0:22
And take a big inhale through the nose. Exhale. So just becoming calm here
0:39
So soften your facial features. Softening the eyes. Softening the jaw. And just start off with the breath this morning
1:00
Notice how long your inhale is. And notice how long your exhale is
1:13
The longer the breath is, the more you're able to quieten the mind, start to relax, start to decompress
1:26
And also bringing in fresh oxygen and new energy to the body
1:30
is going to fuel our muscles and prepare them to stretch and open ourselves to start off the day
1:38
Taking just this 15 minutes, short and sweet time just for yourselves
1:44
where you don't need to check your phones, where you don't really need to speak
1:49
don't really need to think, but just to move lightly. And notice how your body is feeling as we stretch into those parts of the areas of the muscles
2:00
notice if you're holding any areas of tension and as you take the long exhales think about that energy
2:10
releasing letting it go no longer search you in a great way to keep your mind connected to the present
2:19
moment is to come up with an intention for your practice and that intention can be anything
2:24
today it could be a goal that you have set into your practice
2:30
It could be a person, it could be a place. Try to repeat that intention to yourselves five times with your last five breaths
2:42
Inhale through the nose, expand the ribs. Exhale, allow the shoulders to drop
2:50
Saffining. Inhale, expand ribs, create space. Exhale, open mouth. Letting that energy go
3:07
Taking your own time. Last two breaths here. Last breath
3:25
Exhale. Let's just start to wake our body back up for the second time today
3:33
Riggle out the fingertip. Start to tuck the chin towards the chest
3:40
lengthen through the back of the head, just lifting up through the palms and just roll out the wrists in the other direction
3:48
Soften palms back down towards the mat, lift the shoulders up towards the ears, roll them all the way back and lift the head
3:53
and chin towards the ceiling, open up through the throat. And then chin back down towards the chest
4:00
neutralize out through the head to open out the eyes let get flowing so take the shoulders back up again roll them all the way back And then tuck the chin towards the chest We going to take right ear right shoulder
4:12
stretch through the side of the net. Bring it back down. Left ear, left shoulder
4:20
Bring it back down. Roll shoulders back again. Inhale, stretch, arms, lift, right, is high to ceiling
4:26
Connect the fingertips at the top, just interlace them out. pull the chest forward heart lifts lean over towards the right side create a bit of space and through the left
4:36
inhale back through center go to the left inhale center release right palm down to right side left arm
4:46
drives up and over to fill that pull maybe drop down through the forearm inhale cartwell to the
4:53
opposite side dropping through the left palm left forearm right arm bows up and over
4:58
inhale lift arms sweep them up high for a bit of a twist left palm to right knee right palm
5:04
softens behind you open out through the torso and as you exhale twist one more breath one more exhale
5:14
left arms sweep them up high take it to the opposite side inhale lengthen up through the spine
5:21
exhale twist rotate gaze behind you inhale Exhale. Inhale, take arms, lift, right, high to ceiling and on the exhale, we're going to take the palms forward towards the top of your mat, allowing that lower back to stretch, allow the nose to push down towards the ground. You stay where you are, I'm just rotating up
5:47
One more inhale. One more exhale. Look forward, top of mat to come in towards your tabletop position onto the point
5:58
arms and onto the knees spread your fingertips out nice and wide. Just take an in breath
6:02
Dip the belly lift the chest, lift the chin up. Exhale, press away around and through spine
6:07
through cat. Inhale, dip down open out through the chest, lift up through the heart. Exhale, press
6:14
away around it through spine. Neutralize out through spine tuck under through the toes. It's going to
6:20
our first downward facing dog today. Always feels like the juiciest one so you can pedal out the needs
6:26
move your head side to side saying yes saying no nose back to toes shoulders away from ears
6:33
push down and through the left heel bend through the right knee holds three two bend left knee
6:41
push right heel down holds three two press left heel down push tailbone back chest pulses back to toes
6:51
for five four three three to press chest back, open out through the shoulders
7:01
And then slowly, we're going to pop up to the tops of the tippy toes, rise the heels up high and articulate the spine as we're pushing through a high plank position
7:08
shoulder stack on top of wrists. Slowly lower, belly to ground, nice and slow, nice and easy
7:14
Fingertips out to side elbows, point up, tuck the chin to the chest, rise up on the in-breath through a cobra way
7:20
Exhale, push back down. So you're going to do two more just like that. Inhale, rise up, Cobra Way
7:26
Exhale, go down. One more inhale, rise up. Cobra wave, articulate the spine, open out through the heart
7:33
Palms press through the chest, push, bum back to heels, and through your child's pose stretch out through the spine
7:38
Inhale, exhale. And let's go in towards that nice little flow. So tuck under through the toes, take the hips up
7:46
Let's stretch your right leg up to the sky. Bend out through the right knee, open hip, and drive one big circle, one way
7:53
One big circle other way. Right knee comes in towards the nose step right foot forward in between the palms left knee is going to drop down towards the mat
8:02
Open out the heart untuck through the back toes. Inhale sent arms lift rise high open out through the chest In place fingers push index finger back Inhale Exhale try to drop and then take the palms frame the right foot kick back half split flex out through the right toes find that nice juicy stretch here
8:23
maybe walk the finger tips back further towards the left knee try press tailbone back as heart lifts forward
8:28
on the exhale maybe you can press down as you feel that lovely stretch into the backs of the legs into the lower back as well
8:35
Rebend back out through the right knee, left toes tuck left knee comes off the mat
8:40
Just take your left palm down, right arm lifts for the twist. Open out with the heart
8:46
Right palm drops down inside edge of right foot. Left heel goes down at 45 degrees and extend your left arm up to sky
8:53
Open out. Good. Left palm stretches up and over left ear and cartwheel up in towards your warrior too
9:01
Roll the shoulders back, flip through the right palm, take left, palm left leg, right arm reaches back behind you
9:09
Come back, cartwheel out through Warrior 2. Extend out through the arms, lift up
9:14
Extend out through the right leg as well. Keep the right leg long as arms go out. Look forward towards the middle finger
9:19
Take your right pontoration. Left arm drives up into triangle pose, opening out the hip
9:26
Holds three, two. Rebend through the right knee as we open back out through Warrior 2
9:35
cart will the palms frame through the right foot. Untuck through the back toes. Press the right foot back in towards a three-legged downward facing dog
9:43
Rebend right out through the rain. You give it one big circle one way. One big circle the other way
9:49
Step right foot down towards the mat. Push forward. High plank position. Drop through the knees here
9:54
Push through the tops of the feet. Bend through the elbows as you take the chest, the chin down and power forward through a cobra lifting up through the heart
10:03
tuck under through the toes again. Take hips up nice and high to your downward facing dog
10:11
Big inhale. Big exhale. What I want you to do here is you're just going to walk your fingertips to the toes at the back of the mat
10:19
Catch a hold of opposite elbows and rag, dole it out. Tummy over thighs
10:24
So this is a great one to do first thing in the morning. He's going to get those backs of the legs, the lower back
10:30
Just releases the shoulders, releases into the neck. So first thing you do in the morning, maybe try this
10:37
And have a soft bend in through those knees. You want tummy to come to thighs. Trying not to round the upper spine
10:42
Hold. So you stay where you are, but I'm just going to turn around to face to the other side
10:51
Slowly release fingertips down to mat. Inhale, lift and lengthen up halfway create space
10:56
On the exhale, take another forward fold down. Nice good stretch. Inhale, come back up halfway, walk fingertips
11:03
back to the top of the mat. Downward facing dog. Left leg lifts up
11:09
Bend the left knee, open out the hip. One big circle one way
11:12
One big circle the other way. Left knee comes in towards the nose
11:17
step left foot in between the palms and your right knee drops down towards the mat
11:21
Open out the chest untuck through the back toes and on the in breath, send the arms up high
11:26
open out through the heart, instlazed the fingers, index finger pushes back
11:30
push the hips down, shoulders away from ears, you find that nice chest opener hip stretch
11:36
Exhale, push down. Palms frame left foot. Kick back. Half split. Flex through the left toes
11:46
Nice stretch for the back of the leg. Untucking through the tailbone, shoulders away from ears
11:52
Maybe walk the fingertips further back again or maybe walk them forward. Inhale
12:00
And exhale. Good, rebending back in through left knee. Push hips forward
12:07
Tuck your right toes lift off through the right knee. Right palm stays where it is as the left arm stretches up high open chest for the glute And then left palm drops down inside edge of left heel Right heel drops at 45 degrees and you extend your right arm up towards the sky Opening out through the chest right arm up and over your right ear
12:27
Find that nice stretch through the side. Cartwheel up, warrior two. Roll the shoulders back, lengthen out through the arms
12:35
Flip the left palm as you take your reverse. Right arm goes back behind you
12:40
Inhale, cartwheel the palms back out through that warrior too. lengthen out through the left leg
12:45
Roll the shoulders back. Left palm, left shin. Right arm goes up
12:50
Turn the gaze towards the right fingertips. Triangle. Holds four. Three. Two
13:00
Rebend back through left knee. Open out through the arms. Carve with the palms frame left foot
13:06
Sweep the left leg up nice and high to sky again. In towards that down dog
13:10
Wiggle out the knee again. Open out the hip. Step left foot back down to downward facing dog
13:15
and then push in towards that high plank. You can drop the knees or keep the knees lifted
13:20
as you take a chaturanga. Power forward up dog, take chastafel. Exhale, touch toes
13:27
Hips up and back. Down dog. Nice, walk fingertips once again, back towards the toes
13:36
Back of mat into that forward fold. Releasing their little wiggle outside to side
13:41
This time can you catch a hold of the big toe? toes or can you take a hold of the backs of the ankles maybe add a little pulse down here we've got
13:49
five four three two hold as low as you can on one for that juicy stretch for the lower back
13:59
four three two inhale lift a lengthen up halfway walk finger tips back into down dog and let's drop through
14:11
the knees, hips to heels, child's post, stretch out. Take a big inhale and take an exhale
14:29
Moving back at tabletop position onto the palms onto the knees, just extend your right arm up to sky here
14:35
Right arm lifts and take your right palm behind the lower back just to add a bit of a twist
14:40
right arm re-extends right shoulder right ear drops right arm back up and then take right palm down take it to the left side left arm lifts up
14:54
left pine behind lower back twist inhale left arm goes up left shoulder left ear drops
15:03
left arm lifts up left arm lifts up left palm drops to mat
15:10
and hips go on towards the heels. Roll the shoulders back. Lengthen out through the spine
15:16
Close off the eyes, palms either face down towards the thighs to give yourself energy
15:20
or to bring the energy up to anybody else that might need it into the universe
15:26
Closing the eyes, just take five breaths here. Just taking a moment to feel thankful
15:36
to feel grateful for taking this time, to practice, to stretch, to move this morning, just to give yourself this 15 minutes
15:44
That's all you needed to stretch. To notice a difference. Take your last big belly breath in through the nose and take an exhale, open mouth
15:58
Arms sweep, breath, high to ceiling. Connect palms at the top. On the exhale, drive palms through heart center, bowing head to fingertips
16:07
Feeling thankful, feeling grateful for yourself. for your mind, body and soul
16:11
And namaste. That was my 15-minute morning yoga flow
16:24
My name's Amelia Jane once again and see you soon
#Yoga & Pilates