Morning Yoga Vinyasa Flow Workout | Yoga Dose


Hey welcome back, Yoga With Tim. And welcome to your morning yoga flow. So get ready to connect to your center and let’s get started. So we’re gonna start off
in child’s pose today. So, and also I have a couple blocks. We might need them to
get some extra clearance with some of the poses, you might not. But always a good idea to
have a couple blocks around. So start off with your
big toes pointing back, touching each other, and with the knees wide enough for your side ribs to fit in between. Then start to walk your arms forward, and let your head drop down. If your head doesn’t drop
all the way down to the floor you can just put a block to fill in the gap between
your head and the floor. So just allow this time
with your head down to shift gears to transition into feeling instead of thinking. And we’ll do that just by
feeling the breath at first, just feeling the movement of the breath. Feel the back ribs
expand as you breathe in. And feel how naturally
everything contracts and rounds as you breathe out. Now start to energize the arms, and I want you to feel something. So as you reach your hands
actively into the mat, and energize your forearms, feel how with the press of the hands you can help to lengthen your lower back. That’s kind of cool. Okay, now with your legs
imagine you could draw energy up through the thigh bones
into your hip sockets to help to lengthen your upper spine. So that’s kind of cool. Arms can help you to
lengthen the low spine, legs can help you to
lengthen the upper spine. Then inhale, come up onto
your hands and your knees. Place your hands directly
under your shoulders, your knees under your hips. Round your back and look back
at your navel as you exhale. Inhale, arch your back,
pull your chest forward. Exhale, round your back,
look back at your navel. Inhale, arch your back,
pull your chest forward. Then come into neutral. Now without your hips twisting, so use your core muscles, stretch your right leg back behind you. Turn the pinky toe down. Without your ribs twisting, stretch your left arm out in front of you. And then use the reach of the arm to lengthen the lower back, use the energy of the leg
to lengthen the upper spine. Lower your hand and your knee down. Change sides. Stretch your left leg back. And as always, if you
have any questions about what does that really mean, I could try to explain to you, just ask a comment in the comment section. I’m happy to try to explain better. Reach through the heel, reach
actively through through arm, and feel the spine lengthen in between. Use your breath, breathe steady in and
out through your nose. Lower your hand and your knee,
and inhale, change sides. Then as you exhale bring your
elbow and your knee together. Inhale, reach back out. Exhale, elbow knee together. Inhale, reach back out. Lower your hand and your
knee down, change sides. Exhale, elbow knee together. Inhale, reach back out. Exhale, together. Inhale reach back out. And lower your hand and your knee down. Then open your hands
up evenly into the mat. Stretch one leg back
into the plank position, and then the other leg. Elongate, press through the heels, lift your inner thighs up and then zip up your belly
to reach your chest forward. So just feel the heat that’s building as your holding in plank. Really good for your core. Good, then set your knees down, and slide back to child’s pose. Let the shoulders stretch, let the lower back open back up. Then look between your hands and we’re gonna slide
right through into cobra. Point your toes back,
point your elbows back. Open up across your chest, inhale. Exhale, lower your chest back down. Inhale, roll yourself up. And turn your outer thighs
down towards the floor, inner groin spin up. Elongate the tailbone towards the heels as you lift up your belly
roll the chest open. And lower back down. Press up on the hands and knees, and stretch back to child’s. Then one more time slide
through into cobra. Inhale, wheel your chest open. Inner thighs up, they’ll want
to turn down, don’t let ’em. Exhale, lower your chest down, press up on the hands and knees. And stretch back to child’s. Then inhale, come up on
to your hands and knees and stretch back into your
first downward facing dog. So I’m using these little
blocks for down dog today to help give me a little more clearance. I had a shoulder injury, this can help. Or if you’re newer to practicing, elevating the hands can help
you to get lift and length, but not a requirement. Stretch down evenly into your hands. Lift up to your hips. And let your head drop. And just a reminder to
be kind to your body and not to practice anything in the video that is causing pain or creating
more tension for yourself. You can always just back off. That’s a good idea, good guideline. Okay, walk your feet all the way forward to the front of your mat. And with a bend in your knees
let your head drop down. Grab a hold of your
elbows, let your head hang. Change the clasp of your elbows. Then drop your fingertips to the floor and come up and make a flat back. So now I want you to
practice feeling something. We’re gonna try this new idea. I haven’t really worked with this, but there’s different aspects of prana, which is life force energy. So there’s prana that grounds you and prana that brings energy up. There’s some other aspects too, which we’re gonna be discussing later on throughout the next month. But apana is the prana
that helps to ground you. So from your knees down, I want you to practice feeling a rooting energy into your heels, apana. But then from the knees
up into the hip sockets, I want you to feel a
lifted quality, or prana. Apana from the knees down into the heels, lifting from the knees
up into the hip sockets and elongate your spine. And just feel how the lifting quality and the grounding quality is both helping you to open up. It’s not all one or the other. And then as you exhale,
let your head drop. Then with a bend in your
knees slowly roll yourself up. One vertebrae at a time come
all the way up to stand. Take your arms out to the side externally rotate your arms, and raise your arms all the way up. Nice long stretch. And as your stretching
here in urdhva hastasan, upward hands pose, reach down, connect into your heels, and then draw from the knees up all the way up into your fingers. Then drop your right arm to the side and as you connect into your left heel reach over to the right. And just breathe into all
that tension that you feel in your side body. And keep connecting down into the heel as you’re reaching to open up. Feel how it’s a more
connected whole body stretch. Come back up, take your right arm up. As you connect into your right
heel reach over to the side. And just remember it’s not
all one way or the other. Breathe into the space you created. Good, then come back up to standing. Connect into your center. So just feel when you go in
you feel grounded and balanced. And just notice that
feeling when you practice. Then bring your palms together. With your eyes closed
take a slow steady breath in through the nose, fill the lungs. And let it out. Open your eyes, release
your arms to your side. Inhale, raise your arms
up, surya namaskar. Exhale like a swan dive,
fold forward over your legs and let your head drop. Inhale, flat back, lengthen yourself out. Then step your right
leg back into a lunge, lower the knee down. We’re gonna do a little
modified version today where we do some pumping with the hips. So as you inhale, come
up on to your fingertips. I’m using blocks to give
me a little more clearance, ’cause I guess tight hips. Open your chest and then as you exhale slide your hips back over your right knee and stretch the left leg towards straight. Reach the toes down into the floor. Then inhale, come back
up onto your fingertips or your blocks. And open up your chest
as you let your hips drop towards the heel. Exhale, stretch your hips back. Keep your left hip
tracking with your ankle as you reach back. One more time. Inhale. And exhale. Then inhale, come back into the lunge, firm your left outer hip
in, raise your arms up and reach past your fingers and you stretch down through the hip. On the right leg. Exhale, hands down, step
back to downward facing dog. In down dog turn from your outer shoulders down into your middle three knuckles to create space for the back of your neck. Lift the tip of the tailbone
up towards the ceiling so that the middle
upper spine can lengthen so it’s not hunched. Then as you inhale, raise your right leg up
from the inner thigh. Reach, shift into plank, pull your knee up and step your foot all the way up by your thumb. Lower your back knee down, we’re gonna go through that
pumping movement again, you can scoot the left
knee back a little more if you need to. Inhale, come up onto your
fingers or your blocks and open up your chest. Exhale, glide back. Inhale, bend your knee
and open your chest. Exhale, glide back. Inhale, bend your knee
and open your chest. And exhale. And just feel how when you slow down and indulge in the breath, it can help with your range of motion. Last one we’ll add the arms up. Inhale into the lunge, pin the
right hip in for stability, and come up strong through the midline. So you’re helping with
the health of the spine by hugging the hip. And exhale, downward facing dog. Curl your back toes and stretch back. Good, now inhale the left
leg up from the inner thigh. Shift into plank, pull your knee up, and step your foot all
the way up to your thumb. Inhale, come up on to
your fingertips, elongate. Exhale, step your back foot
forward and fold forward, uttanasana. Inhale, reverse swan dive,
come all the way up to stand. Exhale, fold forward
right back into swan dive. Inhale, flat back, lengthen yourself out. And step your left foot back into a lunge, lower your knee down. Inhale, raise your arms up. Exhale, downward facing dog, stretch back. Inhale, left leg up from the inner thigh. Shift into plank, pull your
knee up, and step your foot. Lower your back knee down. Inhale, raise your arms up. Exhale, downward facing dog, stretch back. Inhale, right leg up from the inner thigh. Shift into plank, pull your knee up, and step your foot all
the way up by your thumb. Inhale, come up onto your fingertips, or your block fingertips. Elongate, reach through
the back inner thigh as you lengthen. Then keeping your hip
tracking, keeping it firm, so you build a strong core. Step your back foot all the way up. And let your head drop. And adjust the shirt if the microphone is getting in the way. Let the head drop down. And then inhale, reverse swan
dive, come all the way up. And you might notice each time I’m working the legs a little straighter as I feel ’em warm up. Exhale, bring your arms to your side and stand tall with your chest open. And just feel how good
that heat building sequence feels in your body. You can feel energy moving
through your fingers, through your toes better,
that’s kind of cool. Now inhale into chair pose, bend your knees, sits your
hips back, raise your arms up. Then from chair bring
your hands to your heart, shift your weight into your right heel, and step your left leg back for crescent. Inhale, raise your arms up, keep the hip tracking without being rigid. Exhale, arms to your side. Lean your chest out over your knee. Inhale, come back up, raise arms up. Step forward into chair
pose, hands to prayer. So we’re gonna get a
little breath of movement for a second here. Bring the weight into the left foot but still stand tall, don’t let yourself sink over to the left. Step your right leg back into a lunge. Inhale your arms up, crescent. Keeping the hip firm without being rigid. Exhale, arms to your side. Lean your chest out over your knee and open up across your chest. Inhale, come back up raise your arms up, strong through the midline. Exhale, step forward, chair pose. Inhale, sink a little bit
deeper into your chair. Exhale, stand tall in mountain. Let’s add on a little bit this next round. Inhale, chair pose, bend your
knees and sit your hips back. Exhale, hands to heart, step your left foot back into a lunge. Inhale, raise your arms up. Exhale, arms to your side. Lean your chest out over your knee. Inhale, set the left hand down, twist, take your right arm up. Then let’s hold for an extra count because it feels so good
to do this side twist here. Bring your right hand down and step your back foot
forward, uttanasana. Fold forward, let your head drop. Inhale, into chair pose. Bend your knees, sit your hips back. Exhale, hands to your heart. Step your right leg back into the lunge. Inhale, the arms up, stay
strong through the midline. Exhale, arms to your side. Lean your chest out over your knee. Set your right hand down and twist. Inhale the left arm up. And hold for an extra count, because, as I mentioned on the
other side, it feels so good. Bring your left hand back down to the mat. And keeping your hip tracking building a strong hip and core connection. Step your back foot and fold forward. Inhale, chair pose, bend your
knees, sit your hips back. Good, come all the way up to stand. Alright, so hopefully you
feel strong in your hips down in your core. Let’s do a couple of standing poses now. So seperate your feet wide apart. Spread your arms out. Turn the left toes in a little, turn the right leg all the way out and bend your right knee. And hold in warrior two. Inhale, come back up. Turn your feet to the other side. And bend your left knee, warrior two. Inhale, come back up. Turn your feet to the other side. Bend your right knee. And now take your forearm
down to your thigh and reach your left arm
all the way over your ear, extended side angle. Come back to the idea of
grounding from the knees down. But lifting energy up from
the knees up into the trunk. Or you could even use the
idea of using the arms to lengthen the lumbar, and the legs to lengthen thoracis. Inhale, come back up. Turn your feet to the other side. Bend your left knee. Take your forearm to your thigh. And reach your arm all
the way over your ear. In either case, keep
rooting into your feet and feeling the length
of the spine as you hold. Inhale, come back up. Good, now we’re gonna take
the escape route, ready? Circle your hands to the mat
and step back to down dog. Now you can hold in your down dog or you can add a vinyasa. Shift into plank, lower to chaturanga, inhale up dog, exhale, down dog. Mine just looked really sad, I know. But you can probably
do a proper one maybe. Alright, cool. From down dog look in between your hands and do a little hop to seated. And sit with your legs stretched straight out in front of you. Okay, so really important
pose for our back body line, for our hamstrings is dandasana. Most students I notice when
they learn to sit in dandasana, that the spine kind of looks like this when the legs are straight. So I always encourage people when they’re learning this position, to give a little bend in the knees and then to feel with the
flesh of their buttocks where the sit bones are. Adjust your buttock flesh so
you can feel your sit bones. They feel kind of like little knuckles. And you want to be upright
on those sit bones, to that they’re not
twisted or tucked under. So that’s really important for your spine that you can feel that. And a lot of back problems can start to be improved if you can sit
like this more often, like when you’re sitting in a chair, when you’re sitting in the car, when you’re sitting at
the desk, et cetera, if you can focus on sitting. It’s very exhausting though, so much more comforting
just to sit like this. But this is gonna be really good for your spine in the long run. Alright so practicing your
dandasana with the chest open. Just breathe here. This is a really good pose for your core. Okay, now let’s make it more
interesting, the core work, lie down on to your back
and keep the integrity of the length of the spine, like you’re reaching the
sit bones towards the wall that your feet are facing to. Then slowly send your right leg forward and lower it halfway
without your hips twisting and then maybe a little bit lower. Bring it back up and change sides. And back up. And change sides. And back up and change sides. Let’s make it a little
more interesting, alright. Take your arms up to the
ceiling as you inhale. Exhale, crunch up to your knee. Oh, okay, feel the low abs
turn on and slowly change legs. And slowly change legs. And slowly change legs. Keep your neck long like
you’re getting pulled the opposite direction. As you crunch your abs slowly change legs. And then bring your hands up and over to the outside of that right
knee, which ever knee is up. And change sides. And change sides. Feel it deep in your core. And exhale, change sides. When you exhale sink your abs. And change sides. And change sides. Both legs up, reach up to
your toes, lift your butt up. And lower it all down. Oh my gosh. Okay, so you might have heard very loudly as I was exhaling into this microphone that’s right up against my face, that you might have heard
that I was breathing out through my mouth through that sequence. In yoga we normally
only do nose breathing, but I think it’s fine
when you do core work, and I actually think it’s better to breathe out through your mouth so you really engage your abs. Yeah, so let me know what you think. Leave a comment, try it. Try the breathing out through your mouth and see if it helps you. I think it definitely
helps to engage the core. Okay, so right now just some swiveling the knees side to side just to release the back a little. Whew. Okay, then let’s do a little bridge pose. So you can lift your hips up
and practice active bridge. Turn up on to the tops of your shoulders, press down through your feet. Or you can also just
slide the block underneath and take a little supportive bridge here. Depending on your energy level, if you want to build
strength or you just want to start to mellow out a little. Whichever one you’re
doing, active or supported, now lower your buns back down. And cross your right
ankle over your left knee. Open your right arm out to the side. And slowly let your legs
fall over to the left. If you want a little more intense stretch you could cross knee over knee
instead of ankle over knee. And just breathe into that. And just feel how good it feels to hang out in the stretch here. Okay, good, come back to center and then ankle to knee, hug the knee in towards your
chest, the left knee in. And then open up your right foot like it’s up against the wall. And actively release both
hips out of your lower back. You’ll feel that it
feels like the right hip cranks into the lower back a little more, so I want you to actively
release the hips, even if you can’t hug your
left shin in as close. It’s important that you
maintain the hip stability as you’re pulling the knee in. Then uncross your legs. And change the cross. To slowly take your leg over to the right, left arm out to the side. And you can go ankle over
knee or knee over knee, whichever you prefer here. And use your breath to help to open up the left shoulder, left chest. And then bring your legs back to center and hug your right knee in. So as you mindfully hug
the knee in, mindful, let the left hip release
out of your lower back so that both sides of your
lower back feel equal in length. The left foot is active like
it’s up against the wall and if it’s too much to hold the shin, you could just hold the back of the leg if you don’t have the flexibility. You could even take a
strap if it’s even too much to hold the back of the leg. Then set your right foot down. Uncross your left leg
and stretch your legs out for corpse pose. So adjust the shoulder
blades into position, adjust the hips, buttocks,
so they feel nice and even. And then let it all
go, let your body drop. Allow the breath to
just be spontaneous now. And just imagine for a moment that you’re free to the
experience of breath from this physical body that you were just experiencing
breath on a different level, or prana, or life force energy. And one of the reasons why we practice shavasana at the end of the practice, not only is it great physical rest, you get to receive all of
the benefits of the practice. But also we practice corpse,
or death, dying pose, as a reminder so that we
don’t become so attached to this physical form. And then how practicing this daily can help to shift our
attitudes and our outlooks. Alright, come back into the body now. Wiggle fingers, toes, bend your knees. And roll over to your right side. Press yourself up to seated. Sit up straight and
tall for a moment here. And with your eyes closed. Just notice how good you
feel after you practice. Bring your palms together. I thank you for taking
this time with me today. And I hope that you’re
feeling all the benefits that a regular yoga practice, practicing daily can bring into your life. Thank you, namaste. Alright, so thanks so
much for watching today. I want to remind you please
subscribe to the channel if you’re enjoying the videos. Hit the Like button,
leave a comment below. I’m always interested to hear what you think of the videos. Today we did a little
bit different format. So let me know if you liked it. We did that little pumping stuff, let me know how it went. Also I’m now making videos on Patreon, hour long videos, many
of you have requested, even leave in the comments I want to see more hour long videos, those are all on my Patreon account. So you can click on the link. Patreon, make sure to check
that out, people are digging it. I think the videos are pretty good. So alright, I’ll see
you next week, thanks.

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