Morning Yoga Flow for Energy & Flexibility, Full Body 20 Minute Workout, Stretch & Move

Hey there. Welcome back. I'm Liberty. Today we're going to do a morning yoga flow. We're going to use two blocks for today's class. So, let's go ahead and get started. If you're in a place where you cannot practice with me right now, save this on your watch later and join me whenever you can. Hey there, welcome for today's morning yoga flow. We'll start slowly closer to the ground. Then [music] we start going to go up and build a little bit more heat. Make sure you have your two blocks and place them towards the middle of your mat to each side. And then go ahead [music] and lay on the ground. Keep your knees bent for this first one and reach your hands to the outer edges. Walk your feet towards the outer [music] edges of your mat and bring your knees to touch. Take a deep inhale here. Open mouth. Let it go. Good. [music] Take a few more rounds of breath. Full breath in and deep breath out. Take one more inhale. Grabbing as [music] much air as you can. Then audibly let it go. Stay here [music] in full stillness for a few rounds of breath. With every inhalation, welcome some energy into your body. As you breathe out, let go of the residual sleeping energy that you may have from the night. Good. Once more, take a full [music] breath in, powering up. Breathe out. Let go of [music] any tiredness on your body. Take an inhale. Reach your hands overhead and point your [music] toes towards the front of your space. Good morning stretch. Breathe out. Relax your [music] body. Good. Again. Inhale. Lengthen and engage. Pointing toes. Reaching back. Breathe out. Relax. Nice. Last one. Inhale. Lengthen. Exhale. Release and relax. Walk your right foot to the right corner of your [music] mat. Left ankle crosses on top of it. Grab your left wrist with [music] your right hand. Take an inhale. Pull towards the back. As you exhale, lean towards the right side of your space for a banana stretch. Use your right hand to keep pressing [music] the left wrist to the right side. Take a deep inhale. Try and keep the right the left shoulder on the ground. Breathe out. One more full breathing here. Slowly bring yourself back into center. Bring the left ankle towards the top right corner of the mat. Cross the right ankle on top. Switch the grip of your hands. Grab the right wrist with your left hand. Take an inhale. Pull towards the back wall overhead. Exhale. Start leaning to the [music] left side. Two rounds of breath here. Full inhale. Breathe out. Can you pull a little closer? One more deep inhale here. Slowly bring your back into [music] center. Take an inhale to release your hands and feet. Breathe out. Bring your knees onto your heart, giving [music] yourself a squish. Take a few seconds here to rock a little bit t [music] side to side. You can also point and flex your feet doing [music] ankle rotations, whatever feels good for you. Take one more inhale. [music] One deep exhale. Last breathe in. As you breathe out, release your feet on the ground. Bring your hands right next to [music] your body. Make sure your middle toes are fa facing straight forward. Feet are parallel towards each other. Your knees on top of your heels. Hands are right next to your body. Take an inhale. Press your heels down. Lift your hips up. As you breathe out, you can stay there or interlace your fingers underneath your body. Walk your shoulders under your body for a deeper sensation on your shoulders. Take a deep inhale. Keep engaging glutes. [music] Lift higher. Breathe out to stay. Good. One more full inhale. Slowly release your body back [music] down at the mat. Take an inhale. Bring your knees onto your heart. And as you breathe out, start rock and rolling. This time back and forward, bringing your chin to your chest. Take a few rocks here for three, two, and [music] last one. Rock all the way around. Hands on the mat. Roll your shins back. Find yourself in a tabletop [music] position. Hands are going to be right underneath your shoulders. Knees right underneath [music] your hip bones. Draw the navl in and up. Take a few rounds of breath here. Spread your fingers wide. As you inhale, draw the belly down. Shoulders up. Gaze [music] high for a cow pose. Exhale. Bring your chin to your chest. Push the foot away for cat. [music] Nice. Few more. Inhale. Gaze up. Exhale. Push away. Inhale. Cow pose. Exhale. [music] Cat. Last one. Breathe in. Cow pose. Breathe [music] out. Push away for cat. Inhale. Come into stillness. Exhale. Open your right foot to the right side of your space. Make sure your right heel is right at the same line as your left knee. Take an inhale. Lift the right arm high. Breathe out. Continue to send your right arm towards the left side of your [music] space. Heart to the ceiling. Inhale. Stay here. Exhale. Start drawing circles with your right shoulder as wide as you can. One direction. Good. and slowly shift towards the other direction. As you breathe in, [music] slowly start coming back into center. Reel lengthen the right arm. Exhale, bring your right hand towards the top left corner of your mat. Inhale, bring it back up. Exhale down and through. Two more. Breathing, reach. Exhale, cross. Last one. Inhale up. Exhale. Tap and stay here. Option to hold there. [music] Maybe you lower down to your elbows. Maybe you try and press your right armpit to the ground. Looking at the left side of your space. Keep your navl in and up. Take a deep inhale. Deep breath out. Last breathing. Stretching through the right ls. And let it go. As you inhale, start lifting the right arm back up. Exhale. Send your right hand forward and down. The moment that your right hand goes down, [music] kick the right foot back. Inhale. Lift the left arm forward. Finding yourself in a bird dog. Flex the right toes. Reach forward with the left toes. Take an inhale. Keep the navl in and up. Exhale. Tap. Elbow to knee. Inhale. Reach. Exhale. Tap. Breathe in. Lengthen. Breathe out. Connect. Two more. Reach. Exhale. [music] Tap. Last one. Reach. Exhale. Connect. Good. Inhale. Send it forward. Exhale. Bend your right knee. Reach for your right foot with your left [music] hand. Option to stay here. Pressing the heel against your glute for a quad stretch. [music] Or maybe you press the foot against your hand for a shoulder opening. Take a deep [music] inhale there. Drawing the navl in and up. Breathe out. Last [music] inhale. Exhale. Release your foot. Bring your left hand down. [music] Inhale. Step the right foot all the way forward outside of your right hand. Reach for your blocks for this one. [music] Bring your blocks in the middle setting at the same height as your toes. Tuck the back left toes. [music] Lift the back knee and rock a little bit up and back. Back and forward in whichever way feels good for you. Try and keep your knee right on top of your heel and maybe your hips as high as your knee or maybe even lower. Few rounds of breath there. Deep inhale. Deep breath out. One [music] more. Breathe in. As you exhale, keep the right toes flexed. [music] Inhale. Bring your right hand to your right knee. Exhale. Open your right knee to the side. Breathing. Bring it to center. Breathe out. Open up. Two more. Inhale. [music] Center. Exhale. Open. Last one. Breathe in. [snorts] Breathe out. Hold there. Take [music] a deep inhale. Exhale. Bring it back onto center. Release the blocks towards the [music] sides. Take an inhale. Send the right foot back. High plank. Stay here as you breathe out. Take one more inhale. Driving the navl in. Shoulder blades away from each other. Exhale. Bend your elbows. Chaturanga. Inhale. Up dog. Open your heart. Engage your glutes. Exhale. Down dog. Send [music] your hips up and back. It's the first down dog of today's class. So, take it [music] easy. Maybe you move a little bit side to side. [music] Your knees can be bent. Your heels can be off the ground. Can you draw the navl a little bit closer to your spine? [music] Lift the sitbones higher. You're using your palms to push away. Take a deep [music] inhale. Big exhale. [sighs] Good. Once more. Breathe in and breathe out. Inhale to lean all the way forward. Find a [music] high plank. Exhale. Start walking your feet forward. Keeping your knees off the ground for tabletop. Holding here for five. Navls [music] in and up. Holding there for four. Use your fingertips to push the foot away for three. In two. Slowly release your knees on the ground. Step the left foot to the left side of your space. [music] Toes facing the front. Heel as high as your knee. Inhale. Lift the left arm up. Exhale. Keep [music] extending your left hand towards the back of your space. Heart to the ceiling. Breathe in to stay. Breathe out. Draw your circles with this other hand. Same thing we did on the other side. [music] We're just switching it up. Nice. Take one last round of breath there. As you're breathing, come back into stillness. Exhale. Cross your top hand towards the opposite right corner. [music] Good. Two more. Breathe in. Reach up. Exhale. Tap. Breathe in. Reach. Exhale. Connect. Last one. Send it up. Exhale. Send it down and [music] forward. You could stay here or lower down to your elbows. You can stay there or lower your armpit down to the ground. Looking at the opposite [music] direction. Try and keep pressing the left pinky toe against the mat. Pulling your navl in and up. Deep inhale. Deep breath out. Breathing to start coming all the way up. Reach your left arm high. Exhale. Left hand goes down. Left foot goes back. Inhale. Right arm goes to the front side of your space. Per thigh. Try to make a straight line between fingertips and toes. Deep inhale. Navls in and up. Exhale. Connect. Breathe in. Reach. [snorts] Exhale. Tap. Three more. Lengthen and connect. Send it forward. Down. Last one. Forward and tap. Good. Inhale, reach. Exhale, bend your left knee. Reach for your left foot with your right hand. Decide if you're going to press the heel against your glute or the hands against your foot or the foot against your hand. Navels in and up. Take an inhale there. Breathe out. Last breath in. Exhale to release your foot. Inhale. Step the left leg all the way forward and outside of your left hand. [music] Blocks are useful again here. Tuck the right toes. Lift the back knee off the ground. Draw the navel in. Take a few seconds to just rock a little bit back and forward. [music] Back and forward. Or maybe you send it up and down. [music] Your choice. Good. Slowly start coming back into center. Flex your left toes. Take an inhale. Push your left knee away from you. [music] Finding your modified horizon pose. Exhale. Bring it back down. Breathe in. Open. Exhale. Bring it in. Two more. Open up. Bring it in. Last one. Send it out. Bring it into [music] center. Release your hands back down on the mat. Take an inhale. Send the left foot all the way back. Exhale. Bend your elbows. Inhale. Open up. Exhale. Downward-facing dog. ing your hips up [music] and back. Take a deep inhale. Deep breath out. Good. Once more. Breathe in and let it go. With the next inhale, bend your knees. Look forward. Exhale. Travel to the front of your space. Forward fold. Breathe in halfway lift. Breathe out. Forward fold. Inhale. Come all the way up. Exhale. Hands onto your heart center. We'll do three sun salutations [music] here. Take an inhale. Reach your arms high. Exhale. Hands forward and down. Forward fold. Breathe in. Halfway lift. Exhale. Forward fold. Hands on the mat. Step one foot back. Then the other high plank. Exhale. Bend your elbows. Chaturanga. Inhale. Up dog. Open your heart. [music] Exhale. Down dog. Send your hips up and back. Breathe. Stay here. Breathe out. Bend your knees. Look forward. Inhale. To travel to the front of your space. Exhale. Forward fold. Breathe in. Halfway left. Breathe out. Forward fold. Inhale. Mountain time pose. Exhale. Hands to your heart. Breathe in. Reach up. Exhale. Forward fold. Breathe in. Halfway lift. Exhale. Forward fold. Send one foot back. Then the other high plank. Exhale. Bend your elbows. Chaturanga. Inhale. Up. Lock. Exhale. Down dog. Good. Take a deep inhale here. Deep breath out. Breathing. Lean all the way forward. High plank. Exhale. Walk your feet to the front of your space. [music] Tabletop. Inhale to stay here. Exhale. Knees [music] on the ground. Same thing we did at the beginning. Inhale. Open your right leg to the right side. Stay for your exhale. Press the right pinky toe against the mat. Inhale, right arm up. Exhale, twist and tap. Inhale, right arm up. Exhale, right hand down, right foot back. Inhale, left arm forward. Exhale, connect. Inhale, send it forward. Exhale, bend your knee, catch your foot. Breathe in, push the foot away or the foot towards your glute. Exhale, release that [music] connection. Breathe in. Right foot forward. Breathe out. Tuck the back toes. Lift the back knee. Inhale. Right hand on your right knee. Exhale. Open up. Two more. Breathe in center. Breathe out. Open. Last one. Center. And open. Inhale. Bring it to center. Exhale. Right hand down. Right foot back. High plank. [music] Bend your elbows. Chaturanga. Inhale. Up. Low. Exhale. Down [music] dog. Breathe in. Lean forward. High plank. Breathe out. Walk your feet to the front of your space. Tabletop. [music] Use the power of your core. Hold their navl in. Tiny [snorts] bend on the elbows if you're hyper [music] extending. Take one more. Inhale. Exhale. Knees on the ground. Breathe in. Left foot opens to the left side. Breathe out. Press the left pinky toe against the ground. Inhale. Open your left arm high. Exhale. Tap towards the opposite corner. Inhale. Open back up. Exhale. Hands down. Left foot back. Breathe in. Right arm lengthens. Exhale. Connect. Inhale. Reach up. Exhale. Grab your foot. Breathe in. P. Press away. [snorts] Breathe out. Release. Hand on the mat. Inhale. Step the left foot forward. Tuck the back toes as you [music] exhale. Breathe in. Hand on your left knee. Flex your toes. Breathe out. Open to the side. Inhale. Lift. Exhale. Open. Last one. Breathe in. Lift. Send it back. Inhale. Left hand back down. Left foot to the back of your space. High plank. You can take a vinyasa or [music] come back into your downward-f facing dog. Take a deep inhale here. [snorts] Breathe out. Walk your hands to the back of your space. [music] Forward fold. Inhale. Halfway lift. Exhale. Forward fold. Grab opposite elbows. [music] Bend your knees. Relax your head. Take a few seconds here. Allow for the head to hang heavy. And maybe you move a little bit side to [music] side. Good. Take an inhale [music] to lengthen the spine. Release your hands down. Exhale. Forward fold. Breathe in. Come all the way up. Mountain pose. Back of the mat. Exhale. Hands onto your heart center. Breathe in. Reach your arms high. Exhale. Hands forward and down. Forward fold. Breathe in. Halfway lift. Exhale. Forward fold. Walk your hands all the way to the front of your space. Bend your elbows. Chaturanga. Inhale. Up dog. Open your heart. Exhale down dog. Exhale [music] your hips up and back. Good. Once more. Breathe in. Bend your knees. Lean forward. Tabletop. Breathe out. Right foot to the right side of your space. Inhale. Reach your right arm high. Exhale. [music] Twist and tap. Inhale. Reach your right arm up. Exhale. [music] Right hand down. Right foot back. Inhale. Send the left arm forward. [snorts] Exhale. Tap. Hold here. This time for five. Can you press the knee against the elbow? Four. Arch the spine a tiny bit more. Three. Two. Really make some connection to work onto your obliques. [music] And one. Inhale. Lengthen. Feel the release. Exhale. Bend your knee. Grab onto your foot. Can you press a little harder? Maybe lift a little higher. Take a deep inhale there. Good. As you breathe out, slowly release that foot. Left hand back down. Right foot outside of your right [music] hand. Tuck the back toes. Lift the back knee. Take an inhale. Reach your right arm high. This time we're gonna add on. As you breathe out, flex, point your right toes, lift the right heel off the ground. Take a deep inhale. Stay here. Option one, bring the back knee on the ground and step the [music] right foot back. Option two, if you want more challenge, keep the back knee off the ground and send the right foot all the way to the back of your space. Side plank. Can you lift your hips a tiny bit higher? Rainbow shape on top underneath your body. Breathe in. Try and touch the ceiling here. Breathe out. Top hand down. High plank. Bend your elbows. Chaturanga. Inhale. Up dog. Engage glutes. Exhale. Down dog. Hips up and back. Deep breath in [music] and deep breath out. Inhale. Lean forward. Bend your knees. Tabletop. [music] Exhale. Open your left foot to the left side of your space. Inhale. Reach your left arm high. Exhale. Tap the opposite [music] corner. Breathe in. Reach up. Exhale. Left hand down. Kick the left foot back. Breathe in. Right. Right arm goes forward. Exhale. Tap and connect. [music] For five. Find your balance. Four. Can you arch your spine a tiny bit more? Lift the leg a little higher for three. In two. Good. Inhale to lengthen. Exhale to reach for your foot. Deep inhale. Press the foot against your hand. Exhale. Release. And come into your laser pose. Left foot outside of your left hand. Tuck the back toes. Lift the back knee off the ground. Take an inhale. Lift the left arm high. [snorts] Decide what you're going to do for your side plank. As you exhale, take your side plank. Top leg goes to the back of your space. [music] Lift your hips a little higher. Try and keep your right wrist underneath your right shoulder. Left fingertips reaching to the sky. Take a full inhale there. Exhale. Top hand down. Breathing. Lean slightly forward. Exhale. Chaturanga. Inhale. Push the far away. [music] Up dog or baby cobra. Exhale. Sit on your heels. Child's pose. [music] If this feels too intense on your shoulders, walk your hands back. Palms facing up. Take a few rounds of breath here. [music] Try and calm down the breath. Full inhale and deep [music] exhale. [sighs] Good. Slowly start bringing your hands right in front of your knees and press yourself into a tabletop [music] position. Once you're here, find yourself with your feet reaching [music] straight forward. Grab the back of your thighs. Take an inhale [music] to pull your belly forward. Draw the navl in. Open the heart. Exhale. Bring your chin to your chest. Roll your shoulders forward. Lean back. Nice. Few more like that. Inhale. Open up. Exhale. Push away. Last one. Breathing up. Exhale. Push. Good. Inhale. Come back up. Exhale. Slowly with control. [music] Start laying all the way down on the ground. Take an inhale. Bring both of your feet towards your heart. [music] And take a few seconds to rock a little bit side to side. With the next inhale, keep the right leg where it is. Release the left foot to the ground. Breathe in to pull your right knee a little bit closer to you. Breathe out. Draw circles with your right ankle. Take a deep inhale [music] there. As you exhale, option to stay here. Option to grab into the inside of your right leg [music] to open your right knee to the right side of your space. You can keep your knee bent. Maybe you extend [music] your foot towards the right side. Try and keep the left hipbone on the ground. Full inhale here. Breathe out. Breathe in. Bring it back to center. [music] Exhale. Grab the right h right knee with the left hand and start guiding your right knee [music] to the left side of your space. Full breath in on your twist. Deep breath out. Inhale. Bring yourself to [music] center. Breathe out. Bring both knees close to you. Inhale. Grab onto your left leg. Exhale. Release the left the [music] right foot down. Inhale. Pull the left knee closer to you. Exhale. Option to draw circles [music] with your left ankle. Take one more inhale here. Breathe out to open your left knee to the left side of your [music] space. You can grab from your foot, your kneecap, the thigh. Try and keep the right hipbone on the ground. Whole full body on the mat. Take a [music] deep inhale. Breathe out. Last breathing. Slowly rebend the left knee [music] if you have it extended. Grab the left knee with your right hand and guide the knee towards [music] the opposite direction. Lengthen your left shoulder to the left side trying to put it on the ground. You can [music] be gazing straight up or towards the opposite direction of your knee. Take a deep inhale. Deep breath out. Last spin. As you exhale, slowly start coming into center. Lengthen [music] both legs to the front of the mat. Release your hands right next to your body. Palms facing up since we're just starting [music] the day. We're ready to receive energy. We've moved the hips, created some energy on our body. Stay here for as long as you need. Enjoying your shabbasana last [music] resting pose. Thank you so much for practicing with me. If you enjoyed this video and you would like to see more, make sure you download our app, Yoga Plus. Make sure you watch my next video. Bye. >> Welcome to Yoga Plus. Courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the pose library. Yoga Plus by Psyche Truth, available on Google Play and the App Store. Join us for 14 and 30-day programs, hourlong classes, and much more on our yoga app, Yoga Plus by Psycher Truth. It's free to download and features a variety of wellness content, including yoga, fitness, pilates, guided meditations, and interviews with dozens of wellness experts.