25 Min Morning Yoga Flow to Wake Up & Feel Refreshed | Full Body

Hey there, welcome back. My name is Liberty. Today we're gonna be doing a dynamic yoga flow that is ideal for doing in the morning when you want to wake up and feel refreshed. Let's go ahead and get started. If you're in a place where you cannot practice with me right now, go ahead and save this on your watch later and join me whenever you can. Hey there, for today's class we're gonna start standing at the front of the mat, then your feet to face the front of your space, toes facing to the front of your mat. Make sure your middle toe is pointing to the front. Gently bring your pinky fingers to your hips and your big thumb to your ribs and allow for that space to connect a tiny bit. This will engage your core a little bit, tucking your tailbone in. This is the stance you want to cultivate while you are doing yoga. This will make your core stronger and keep your spine straight. Allow for your hands to face the front of your space. Relax your shoulders. Take a deep breath in here. Deep exhale. Good. Two more like that. Full inhale. And breathe out. Good. Last one. Inhale, reach your hands high. As you exhale, send your hands forward and down. Find a forward fold. Keep your knees bent for this first forward fold. Take an inhale, halfway lift. Lengthen your spine. Exhale, forward fold. Relax your head. Grab opposite elbows, bend your knees. And allow for your torso to rock a little bit, side to side. Beautiful. Few more rounds here. With the next inhale, release your hands down to the ground. Breathe out to bend your knees even more. Inhale for halfway lift, lengthen your spine. Exhale, forward fold. Breathe in, come all the way up, mountain pose. Exhale, hands onto your heart center. Good. Let's wake up this time. Inhale, hands high. Exhale, hands forward and down, forward fold. Breathe in, halfway lift. Exhale, forward fold. Inhale, mountain pose. Exhale, hands to the heart. Again, inhale, reach. Exhale, forward fold. Breathe in, halfway lift. Exhale, forward fold. Inhale, mountain pose. Exhale, hands to the heart. Breathe in, hands high. Breathe out, grab your left wrist with your right hand. Breathe in, pull up. Breathe out, bring your feet together and lean to the right side. Take a deep inhale here. As you exhale, lift your left foot off the ground, send the left foot behind the right foot, bend your right knee, and pull a tiny bit more to the right side. Deep inhale, lift. Breathe out. Last breath in. As you exhale, counter pose. Release your hands, send them to the back of your space, torso forward, hands back. Flip your palms to face the ground. Bring your inner thighs towards each other. Good. As you inhale, reach your hands high. As you exhale, with momentum, let it go. Inhale up. Let it out. Breathe in up. Let it go. Last one up. Side it out. Good. Inhale, come all the way up. Exhale, let go. Stay low, but inhale, hands high. Exhale, twist to the right. Deep breath in. Deep breath out. Good. As you inhale, big balancing pose. Bring your torso up, left leg follows. Good. As you exhale, bring your foot on the ground, hands to the mat, foot one foot. Inhale, half way up. Exhale, forward fold. Breathe in, mountain pose, arms high. Exhale, hands to your heart center. Other side, breathe in, reach. Exhale, grab the right wrist with your left hand. Breathe in, pull up. Breathe out, lean to the left. Inhale, lift the right heel. Exhale, right foot goes behind the left, pull and lengthen towards the left side, bringing your left heel up. Take an inhale to stay. Exhale, release your hands, torso forward, palms back, counter pose. You're engaging your inner thighs against each other. Take an inhale, reach high. Exhale, let go. Breathe in, up. Let it out. Inhale, reach. Let go. Last one up. Side it out. Take an inhale, reach your hands to the front of your space. As you exhale, twist to the left. See if you can use your right eye to look at your left fingertips. Take one more inhale. Deep exhale. Breathe in to come into one-legged standing, bringing your right leg with you. Exhale, hands down, feet down, forward fold. Breathe in, half way left. Exhale, forward fold. Hands on the mat, sit one foot back, then the other. Find a high plank. Take a deep inhale in your high plank. As you breathe out, lean back, down dog. Good. A few more like that. Inhale, lean forward, high plank. Exhale, down dog. Breathe in, high plank. Exhale, down dog. Last one. Inhale, left. Exhale, back. Inhale, lean forward. Exhale, bend your elbows, come all the way down into your belly. Once you're down in the belly, bring your fingertips to press against the mat. Take an inhale to press the pelvis down. Breathe out to stay, elbows to the sky. Take an inhale to start rolling your body up. First the chest, then the chin, then the forehead. Exhale, roll back down. A few more. Breathe in, left. Exhale, back down. Last one, left. Exhale, lower. Good. Inhale, left. Exhale, dip your left shoulder down. Look at the right side, keep your elbows high. Inhale, come up. Exhale, other side. Breathe in, up. Exhale, to the right. Inhale, up. Exhale, to your left. Breathe in, come all the way up. Stay here. As you exhale, can you lift a tiny bit more? Engage your glutes a lot. Enable it, liberate it. Breathe out, bring yourself down on the ground. Bring your forearms on the mat, shoulders on top of them. Tuck your toes. Take an inhale to lift your body off the ground for forearm plank. Good. Hold it here. Deep breath in, deep breath out. Two more rounds of breath. Let it go. Last breath in. As you breathe out, start walking your feet forward for a dolphin pose. Your knees can be bent, your heels can be off the ground. You're trying to press your belly towards the back of your space. Take one more inhale here. As you breathe out, see if you can lift one elbow, then the other. Find yourself in your down dog. Good. Take an inhale, bend your knees, look forward. Exhale, travel to the front of your space, forward fold. Breathe in halfway, left. Exhale, forward fold. Inhale, mountain pose, arms up. Exhale, grab the left wrist, pull to the right side. Breathe in, lift your left foot off the ground. Breathe out, left foot goes behind the right, bend the right knee, pull. Deep inhale to stay. Exhale, counter pose, hands back, torso forward. Good. Breathe in, high. Exhale, let go. Breathe in, up. Let it out. Breathe in, up. And release. Last one up. Let go. Inhale, hands forward. Exhale, twist to the right. Inhale, stay here. Exhale, connect your hands in prayer. Put the left elbow outside of your right knee and twist a little bit. Take a deep inhale, deep breath out. Last breath in. Good. As you exhale, release your bind, lift forward. See if you can start lifting the left foot off the ground, bring it to your ground. Option to stay here, reach for your left foot with your right hand and could you start coming into your revolved dancer's pose. You're bringing your left foot towards your right hand. You can lean a little bit forward, take an inhale, deep breath out. Last breath in. Exhale, slowly come out of the pose. Bring the left foot forward, grab onto the left foot again with your right hand, but this time we're twisting to the left. Deep breath in, deep breath out. You can grab onto the foot, the knee, or maybe you send the foot all the way forward. Take one more deep inhale there. And let it go. As you breathe in, come back into center. See if you can keep the foot high. Exhale for airplane crescent. Send the left foot back, torso forward, hands back. Good. Take an inhale, reach your hands up to the sky. Exhale, twist to the right side once more. Breathe in, exhale, your crescent knee back. Good. As you exhale, bring your left hand inside of your right foot. Take an inhale, lift your right arm high. Exhale, flex your right knee, open to the right side of your space. God enabling. Press the left shoulder away from you. Good. We'll take it twice more. Breathe in, left. Exhale, open. Breathe in, left. Exhale, open. Inhale, left. Exhale, down. Good. Inhale, left. As you exhale, send the front foot all the way to the back of your space for side plank. Lift your feet, your hips as high as you can. Breathe in, stay. Exhale, top hand down. Inhale, high plank. Exhale, bend your elbows, chaturanga. Inhale, up dog. Gaze your hips, gaze up. Exhale, down dog. Send your hips up and back. Deep breath in and let it go. Take an exhale, soften your knees and forward. Exhale, travel to the front of your space, forward fold. Breathe in halfway left. Breathe out, forward fold. Inhale, mountain pose, arms high. Exhale, hands onto your heart center. Feet together. Breathe in, reach up. Breathe out, grab the left wrist, right wrist with the left. Breathe in, pull up. Exhale, bend to the left. Inhale, lift the right heel. Exhale, right foot behind the left. Bend your knees. Breathe in to pull. Exhale, come dirt pose. Inhale, high. Exhale, low. Breathing out and down. Last one up. Let it go. Inhale, hands forward. Exhale, twist to the left. Option to stay here or hook your right elbows out of your left knee and pray your hands and twist and look above your left shoulder. Your inner thighs are connecting to each other, navels in. Try and keep a straight spine. Last inhale. Exhale to come out of your twist. Now see if you can grab onto your right foot with your left hand and slowly, slowly start lifting up for your revolve dancers. Last minute. Exhale to release that pose. Send the foot from the back to the front. Grab onto that foot with this left hand. Twist towards the right. You can stay here or grab onto the outside of your foot for a deeper challenge. Try and enable it. See if you can look straight back. Over the knee. Exhale to release the pose. Can you keep your foot left and hold there? Nice. Send slowly, send it back. Airplane crescent. Inhale to reach your hands up. High crescent. Exhale, twist to the left. Breathe in, keep your arms reaching. Breathe out, lean to the back. Inhale, stay here. Exhale, bring your right hand inside of your left foot. Breathe in, left thumb high. Exhale, flex your toes. Open your left knee to the left side of your space. Back foot follows for horizontal lunge. A few more. Inhale, high. Exhale, lower. Breathe in, out. Breathe out, down. Breathe in, left. Exhale, lower. Last one. Inhale, left. Exhale, down. Stay here. Send the left foot to the back of your space. Lift your hips as high as you can. Hold there. Inhale. Exhale, top hand down. High plane. Breathe in, lean forward. Exhale, chaturanga. Inhale, up dog. Exhale, child's pose. Take a little break. Relax your head on the ground. Option to stay there, walk your hands to the back of your space, palms facing up. Deep inhale and let it go. Good. Again, full breathing. And let it out. As you inhale, walk your hands to the front of your space. As you exhale, slowly start coming out of this pose. Tuck your toes, take a breathing, send your legs up and back, downward facing dog. Press your tailbone up to the ceiling, not enabling the mat. Take two rounds of breath here. Deep inhale. And exhale, breathe in, bend your knees and forward. Exhale, walk your feet to the front of your space, forward fold. Take an inhale, halfway left. Exhale, forward fold. Breathe in, come all the way up, mountain pose. Exhale, hands onto your heart center. Good. We're going to add up. Take an inhale, reach your hands high. Exhale, grab the left wrist with your right hand, lean right. Breathe in, left foot up. Exhale, left foot behind the right, bend the right knee, lean left. Inhale, look up. Exhale, counter pose. Inhale, reach up. Exhale, counter pose. Inhale, hands forward. Exhale, hands in prayer, twist to the right. Breathe in, hold it. Relax. Last breath. Exhale, to slowly release your hands onto the ground, or to the front of your space, can you let go? Deep breath in. To exhale, warrior three, kick back, hands back. Good. Hold there, deep inhale. Roll your shoulders back. Inhale, one-legged standing, bring the left leg with you. Exhale, twist to the left, grabbing onto the foot, looking up to the left. Breathe in, stay here. Exhale, flex your foot, feet, your forearms, left ankle on top of your right knee. You can stay here, or slowly bring your hands onto your heart, and start lowering, lowering, lowering for your feet, your forearms, your elbows. Exhale, more breathing, and relax. Inhale, coming back up, bringing your left leg. Exhale, send the left foot all the way to the back of your space, every breath. Inhale, reach your hands, regular position. Exhale, twist to the right. Inhale, exhale. Good. As you exhale, flip all the way around. Find a revert triangle pose, lengthen the front leg, reach to the back one. Deep breath in. As you breathe out, slowly start leaning forward, forward, forward, finding yourself in a triangle pose. Deep inhale here. Exhale, top hand goes down, wide-legged forward fold. Spin your toes towards the long edge of your mat. Relax your head, grab onto your ankles, and pull your body closer to your legs. Roll to right here. As you inhale, slowly walk your hands to the front of your space. Exhale to bring your left knee on the ground for lizard pose. Walk your right foot as far right as you can. You can stay there, or bring your forearms on the ground. Your back knee can be off the ground for a more active stretch, or on the ground for a more passive stretch. Now you can stay here, or maybe you bring your left hand on the mat, bend your right knee, I mean your right, bend your left knee, and reach for your left foot with your right. Full inhale there. Deep breath out. Last breath in. As you exhale, release that foot. Take an inhale, send the right leg all the way up, and back, three-legged down dog. Exhale, lean forward, three-legged plank pose. Connect your knees. Breathe in, bend your right foot. Breathe out, right foot behind the left. Inhale to open your heart. As you exhale, slowly come out of that pose. Take a vinyasa or not, we'll meet in downward facing dog. Take a deep inhale in your downward dog. Deep breath out. We're going to do the whole thing on the other side. Breathe in, bend your knees, sit forward. Exhale, travel to the front of your space, forward fold. Take an inhale, halfway level. Exhale, forward fold. Inhale, mountain pose, arms high. Exhale, hands onto your heart center. Inhale, hands high. Exhale, grab the right wrist with your left hand. Breathe in, pull up. Breathe out, lean left. Inhale, right foot up. Exhale, right foot behind the left. Bend the left knee, pull up, deep inhale. Exhale, counter pose. Inhale, hands forward. Exhale, twist left. Breathe in, hands in prayer. Breathe out, hook the right elbows out of your left knee, and twist. Deep breath in. Deep breath out. Inhale, come out of your twist, come to center. Exhale, prepare. Inhale, warrior three. Send the right foot back. Keep your torso level. Find your balance. Can you notice your breath? Can you find stillness onto this pose? Inhale, one legged standing, bringing your right foot in. Breathe out, twist to the right. You can stay here, grabbing onto the knee or maybe to the foot, and kicking the foot up to the front of your space. Deep inhale, deep breath out. Last breathe. Exhale to slowly release your twist. Send the foot all the way to the back, airplane crescent. Inhale, reach your hands high, high crescent. Exhale, twist to the left. Inhale, exhale your crescent, lean back. Good. As you exhale, slowly bring your hands to the ground. Take an inhale to stay here. As you exhale, walk your hands to the middle of your space to find yourself in a wide legged forward fold. Allow for your torso to release and relax. Maybe you grab onto your ankles and pull yourself closer to your legs. Forehead on the ground. We'll stay here for a few more seconds this time. You can inhale, halfway lift. Breathe out, forward fold. As you breathe in, start bending your right knee, pivoting your toes to the back of your space, finding a skandasana to the back wall. Your left toes are flexed and you're using your right elbow to twist and look up towards the left side. Maybe you open your arms in a T. Take a deep inhale, deep breath out. Breathe in, bring your hands into center. See if you can take on the challenge as you exhale, travel to the other side without hands. Bend your left leg. You want to keep your left heel on the ground. Take an inhale, open your arms. Breathe out to hold. Deep inhale, deep breath out. Inhale to bring yourself back into center. As you exhale, forward fold in between your legs. Bring your left hand in the middle of your space. Take an inhale, raise your right arm high. Breathe out, top hand down. Inhale, left arm high. Exhale, top hand down. Breathe in, start walking your hands and turn your toes towards the middle front of your space, back knee on the ground. Find your knee circles on this other side. And if you did on the other side, you can come down into your forearms or maybe left the back knee on the ground. Toes tucked or not, your choice. You can stay here or slowly bending your right foot, reaching for your right foot with your left hand for a quad stretch. Deep breath in, deep breath out. Last inhale. As you exhale, release your foot. Take an inhale, send the left leg all the way up and back, three-legged down dog. Exhale, lean forward, three-legged plank pose. Breathe in, bend your left knee. Breathe out, flip your foot around. Inhale, lift your hip spine in a wild legged, wild thing. Exhale, close your shoulders. Take a vinyasa or not, we'll meet in child's pose. Allow for your forehead to relax on the ground and notice your breath, notice the energy going through your body. Hands can walk to the back of your space to relax your shoulders. Take a deep inhale, deep breath out. As you breathe in, slowly coming all the way out to seated. For an ankle stretch, you can skip it or take it, keep your feet on tuck and your sit bones on your heels. Start leaning forward, push your foot away and see if you can lift your knees. Good, if this feels good, you can lift a tiny bit higher. Take a deep inhale, deep breath out. Last breathe in, slowly bring it down on the ground. Slowly flip to this one side or the other to find yourself in a comfortable seated pose. We're going to bring butterfly legs too close to this glass. Grab onto your feet, pull your pelvis close to you. Take an inhale there. As you breathe out, slowly walk your torso forward. You can relax your forehead on the ground. Stay here for as long as you need to and whenever you're ready, you can either go on with your day or take a resting pose after today's practice. Thank you. Thank you so much for practicing with me. If you enjoyed this video and would like to see more, make sure you download our app, Yoga Plus. See you next time. 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, hour-long classes and much more on our yoga app, Yoga Plus by Psyche 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.