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Rise and Shine, friends! ☀️Welcome to this 10 min good morning yoga class!
This is a slower-paced class to wake our bodies up sweetly. We start with a positive affirmation so our mindset for the day is grateful and healthy.
Our morning yoga postures are mindful and with the breath as we move through full body yoga stretches. This good morning class will get you feeling energized, grateful, and ready for your day.
It's great for beginner yogis looking for a beginner yoga class online, but I do offer options for more advanced poses. I hope you enjoy this 10 minute yoga stretch. And even though it's a "morning class", it's also a great nighttime wind-down class.
Namaste friends!
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D I S C L A I M E R
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Welcome to this good morning yoga class. I'm Kate and let's start our day feeling good.
We'll start in a child's pose at the back of our mat with our knees wide and our big toes
coming to kiss and just walk your hands forward until you're in an extended child's pose with
your hips reaching down to your heels and your skull reaching forward creating a gentle length.
And maybe thinking sweetly to yourself, every cell of my body is healthy, every cell of my body
is well. We'll start to move gently with our breath by pressing into your hands and exhaling
up through a tabletop and on your inhale sending your hips back down onto your heels. Exhaling up
and inhaling back maybe adding some cat cow movements with it. So exhale rounding your back
coming up and inhale arching your back to child's pose. Exhale round come up inhale arch send it
back. This one's different. Set up in your tabletop with your pointer fingers pointed forward and on
your inhale look up drop your belly your hip bones rise and exhale round through the spine
chin to chest follow your breath here on your inhale look up on your exhale round one more time
inhale look up exhale round then come to a neutral spine tuck the toes and hover the knees
just a few inches off the mat keep your navel in towards your spine press the mat away so your
shoulder blades are working you are strong then walk your hands forward keep your knees bent
and extend your arms so you're in this very bent knee downward dog allow your chest to move towards
your knees and open with the upper part of your body nice and gentle and when you're ready start
to straighten out your legs and extend your heels towards the ground taking big pedals out as you
bend one leg and straighten the other getting into all the nooks and crannies of your first
downward dog of the day then starting with your lower spine roll through your plank let the hips
drop as you come into your floating up dog and shine the chest forward your exhale sends your
hips up and back into downward inhale roll through your plank into your up dog with your toes tucked
and exhale send the hips up and back into downward dog one more time inhale through plank
into an up dog shine the chest forward and exhale into your downward dog inhale your left leg up for
nice stretch and exhale place your left foot by your left thumb drop the back knee untuck the back
toe and allow your hips to sink forward and down and plant the hands extend the front leg as the
hips shift back in space half splits your inhale rebends your front knee shine the chest forward
into your lunge and exhale into half splits inhale rebend low lunge exhale half splits
inhale low lunge exhale half splits this one's different inhale to a low lunge
breathe the arms skyward as you ground down through your feet tuck the back toe and reach
the heel back in space lifting your knee off the mat powerful in your crescent pose
your exhale cactuses your arms open for a heart opener on your exhale both hands meet the mat
step your left foot back and exhale lower through your chaturanga inhale to an up dog or cobra
and exhale to downward dog inhale roll your body through a plank and lower all the way down to the
ground extend your right arm out like a t and roll over onto your right side your left leg
comes up like a kickstand your knee pointing up at the sky you can reach your left hand back behind
you for a chest opener breathe and slowly come back to center take a moment then switch it out
onto the left side extending the left arm and rolling onto the left side your right foot comes
back behind you with your knee pointing up at the sky breathe enjoy this beautiful heart opener
gently release bring both hands under your shoulders tuck the toes and press up into a plank
and exhale into downward dog inhale your right leg up stretch through the hips and the psoas
and exhale knee to nose then step it forward the back knee comes down to the mat untuck the back
toe and inhale both arms overhead or hands on hips as you sink into your low lunge allow your hips
to be heavy and both hands on the mat shift your hips back in space as you straighten through your
front leg for a half split and inhale rebends your front leg to a low lunge exhale half splits
inhale low lunge exhale half split inhale low lunge nice and full breaths exhale half splits
inhale low lunge exhale half split inhale low lunge sweep the arms skyward
tuck the back toe and reach the heel back in space to raise the knee off the mat
energy coming through the fingertips as you exhale through cactus arms nice and strong
both hands meet the mat and heel toe your right foot off to the side of the mat
drop the left knee untuck the left toe and find any variation of lizard pose you have an option
to swim your right hand back and grab a hold of your left foot pulling it in towards your glute
for a quad stretch or kicking your left foot back and opening through the heart center
turning it into a little bit of a backbend a gentle release and step your left foot up to
the outside of the mat into your yogi squat malasana find a long spine settle in plant
both hands and step your right foot back finding lizard on this side you have the option to stay
exactly where you're at or to add on by swimming the left arm back and kicking the right foot up
grabbing hold and bringing the foot near your glute or kicking the foot away keep your eyebrows
down your face maybe a smile comes gently release the foot and step it up back into your yogi squat
find a long spine and we'll take a twist by anchoring one arm and reaching the other arm
up to the sky and switch it out maybe a little smile comes to your face come back through center
plant both hands and maybe you jump back through your chaturanga this time inhale to your up dog
or cobra and exhale downward facing dog take a breath here and keep your hands where they're at
drop both knees to the ground and melt your chest towards the mat for puppy pose
deep breaths slowly walk your hands up and take a seat with the bottom of your feet together
in front of you it doesn't matter how far your feet are from your body just inhale to a long spine
and on your exhale lean forward feel a beautiful stretch in your outer hips breathe deep let your
breath nourish your body let your breath relax your body slowly come up take an easy seat with
the eyelids gently closed place your hands on your knees with palms face up in an act of receiving
you did so well gifting yourself this time for your practice prayer hands right at the third eye
namaste friends go enjoy this beautiful day
