- Hey guys, Cassie here.
Now, recently I've been training myself
to become more of a morning person.
So right now I'm waking
up around 6:15, 6:30,
which is really good,
but I do wanna work my way up
towards you know, maybe a six o'clock
and I've seen people wake up
at 5.00 which is craziness,
but I wanna get there because
I love the morning time,
there's no phone ringing,
people texting, notifications,
and I just love that peace
and quiet in the morning.
And one way that I make
my mornings really special
is I start off with
either a stretch routine
or I go to the gym and I work out
or I do a pit routine because
once I set my tone for the day
and I'm moving already,
it gets me super motivated
for the rest of the day,
and I'm feeling good,
and already I've accomplished something
before I even get to work.
So, today I am gonna show you
my perfect morning wake up call routine
to really open up your shoulders,
open up your chest,
open up your entire body and get you loose
and ready to conquer
anything that comes your way.
So come along with me
for this amazing morning
stretch routine you guys.
We're gonna get started
with a bent knee twist up.
So I want you to place
your feet hip width apart
and slowly bend over.
Now, go ahead and bend
one knee, just like so,
place the hand in the center
of your feet and twist up
just like that.
Really getting that
nice twist in your back
and also feeling your hamstrings.
Go ahead and bend the
other knee and lift up
just like that.
And now these are gonna be
dynamic cause in the morning
I want you to wake up, you're
also probably really stiff.
We're sleeping in bed for at least,
you know, six, seven, eight hours.
And so I don't want you to be
holding any static stretches
cause you're not ready, not yet.
You are just getting ready to move
at the beginning of your day.
So I'm really curious, what
time do you guys wake up?
Come up below.
So I have an idea how
many early birds we have.
How many night owls we have.
Look, I used to be a night
owl, let me tell you,
I used to go to bed at
three or four in the morning
and still wake up at like eight or nine.
So it was not good for me,
and I would have bags under my eyes
and it just wasn't a good time,
my digestive system
wasn't working too well.
So, you guys wanna make sure
that you're giving yourself
enough time to sleep
because that's when your body's relaxing
and resting, and recovering.
Alright, perfect, now, gonna go ahead
and lift yourself up nice and slow
for our shoulder stretch squats.
So, again like the hip width apart,
hands behind, go ahead
and clasp them like this.
What I want you to do is to
bring your self into a squat,
make sure your chest is flat,
your shoulders are being
pulled away from your ears
and your hands are being pulled back.
Now, I want you to lift up
and bend over.
Press your hands away
from your back.
So, we're gonna come here,
and then we're gonna lift.
This is such a good way
to open up those tight, tight shoulders.
And all the time we spend
at our desk typing away,
really get, and all that tension
you hold in your shoulders,
from around stressful
people, toxic people,
being in situations that
just make you really mad.
Even just sitting in traffic.
Let's take all that out right now.
Let's rinse it out, clean it out.
Press
and open.
And also we're bringing
that blood flow to our legs.
The legs that carry us everywhere we go.
So give them that energy
to get your morning off
to a perfect start.
Give me one more.
We're gonna come down
and lift up and hold.
Inhale through your nose.
Big exhale through your mouth.
Really lean into it.
Good stuff.
Go ahead and release
and
bring yourself slowly up.
Now, we're heading into
our alternating camel.
So I want you to bring
yourself down onto your knees.
If you have sensitive knees,
what you might wanna do
is double up your mat
to create a nice little speed bump
or even put a pillow there.
But I'm using the Vegan
Suede mat right now
which is really cushiony.
So, for me, I don't need to put anything
cause it's still nice and soft.
Alternating camel.
Two ways, you can do this.
If your backbone is not so
flexible right now, no worries.
Place your hand behind
your back and simply
reach up
and
reach up.
But if you're feeling like
you wanna get deep already,
you know what?
You do that, place your
hand right here on your heel
and lift all the way up,
bring it down,
lift
up
and down,
just sweeping
across the body
opening up the chest
and really
stretching out your spine.
Open up your heart,
getting ready for the day.
Good.
Just breathe.
Give me a few more and
just relax into these,
couple more
and one more
Lengthen,
hold it.
Press
your chest, press your belly,
press your hips forward and up
and slowly come out of it.
Very, very good.
I'm feeling that.
So, let's make sure our back
is feeling okay you guys,
we're gonna get into that cat cow,
hands underneath the shoulders.
I want you to press your
upper back into the ceiling
and then press your
booty into the ceiling,
lifting at your chin,
lifting up your heart.
Good, just a few of these
to make sure your back's feeling okay.
So Maybe it's a little early for those
and one more.
And
bring it up.
Perfect.
Now, let's get moving.
We're heading into our dancing dog.
So place your hands on the mat,
right underneath your shoulders
and press yourself up into that down dog.
Press your heels into the mat
back flat eyes on the toes.
We begin in our down dog
stretching those calves.
And then you're gonna
lift your heart center up
and open
into your dog.
Now, pressing back
and then opening again,
getting that blood flowing,
preparing your body and your
mind for the rest of today.
You're gonna have an amazing day.
You can get everything
you wanna get done done.
And you know what, even if you don't?
At least you've thought about it
and it's on your checklist, I hope.
So you will get it done,
but let's set that intention,
let's feel successful today.
Let's do everything you wanna do.
Keep pushing
and go ahead and give me
one more.
Press the heels down into the mat, hands
pressing into the mat, back flat,
and lift it up.
Go ahead
and give me a nice neck roll here
and the other way.
Good stuff.
Now, come into plank for me, okay.
We're gonna go into a plank walk opener.
Place the left foot
right by your left hand,
open up,
place the hand down, your
back and plank, here we go.
Boom,
up,
down and plank.
Just like that.
Now, we're giving your hips the mobility.
We're working the core.
We're firing up those shoulders,
but again,
it's not like we're doing
burpees or something crazy,
we're simply waking up the body
for an amazing day ahead,
preparing the body for
a magical day ahead.
Good.
And lightly,
step the feet, take your time.
Look, you can go a lot slower
than I'm going right now.
Go at your own pace.
Like give your body the time it needs
to open up,
to prepare.
Couple more.
And one more,
up
and
down.
There we go, back into
that down dog.
And let's walk
our feet
slowly
to our hands,
feel the hamstrings here,
inhale, drop the head.
Exhale
and slowly
lift
yourself up with control.
I'm gonna head into some plie twist
with the spine and the thighs.
So, big right plie for me.
Place the hands right above
the knees, not on the knees,
right above the knees.
And what we're gonna do?
Is simply twist to the back,
pressing, this thigh opens,
you feel the hips opening.
Good, other side,
press, maybe you hear a little back crack,
cracking my back.
And, I always say I don't
know if it's good for you,
but I like it (laughs).
Other side, and I love sitting into this
because I really, really
love feeling my inner thighs
(mumbles)
- Good stuff, okay, so
now that you're here,
I want you to
place your legs closer together,
we're gonna go into a yogi squat.
Place your legs just slightly
wider than hip width apart.
And it's gonna look like this
when you get all the way down.
Now, if you're looking
at this and you're like,
I can't do that, that is fine you guys,
what you can do is simply
get a little bit higher
and as you're ready to come down,
as you get more flexible,
you'll feel more comfortable.
Right now I have my elbows
pressing my knees apart,
and simply gonna just rock side to side,
like a little flag,
or like a little norm
on your front yard.
Funny to have a statue of
this on the front yard,
it's so awkward.
We are gonna head into
yogi squat and straighten.
So we're right here you guys,
then you can place the hands on the floor.
You're gonna lift up and straighten,
booty to the back and
then you gonna come down,
just like that.
So you go from peaceful
to stripper
and then you go back
down to peaceful yogi.
Good, and then press those heels back.
And notice how my feet are also moving.
I'm at a diagonal right here.
Then once I place my hands down,
I'm shifting my heels straight back.
Good, a couple more now
here
and
one more after this you guys.
Come down and really
push those knees apart.
Do you feel awake?
Do you feel alive?
And pushing it here.
Beautiful stay right there.
Now slowly, vertebrae by vertebrae,
come up
one
by one.
Now, legs, hip, width apart,
bring your hands up,
and give you a small bend right there.
Let's do that again, I'll
do it here so you can see.
Bringing the hands up,
slight back bend squeezing
the shoulder blades together
and bring the hands together,
and give yourself
a big (claps) round of applause you guys.
We just finished your perfect
morning routine wake up call.
I hope you feel alive.
I hope you feel energized.
And if you're ever feeling like
you have an afternoon slump,
that is also a really good
time to play this video again,
that you can really
just get the body flown
and the energy moving.
Alright you guys, give us the
thumbs up if you enjoyed it
and I will see you next time, bye.
(pop music playing)
