- If you're feeling a little unbalanced
and you need some energy,
this is the perfect place to be.
It's just 10 minutes,
you'll get the perfect amount of energy,
and you'll sleep really great tonight.
Let's get started.
Come on to your hands and knees,
wrists under shoulders
and knees under hips,
and spread out your fingers.
As you inhale, bring your chest forward,
lift your chin and tailbone up.
As you exhale, round your back,
chin toward chest, pull
your ribs and belly in.
Again inhale, bring your heart forward,
lift your chin, tailbone up.
Big exhale as you press away from the mat,
rounding the back, chin toward chest.
One more time inhale (inhaling),
and exhale (exhaling).
Come to a neutral spine,
bring your hands about
a handprint forward,
turn your inner elbows forward,
tuck your toes for Downward-Facing Dog.
Stretch back.
You can start with your knees soft,
and we're gonna stay here about a minute,
so feel free to move the way
that feels good in your body.
You could bicycle your legs,
you could move into your
hips, stretch your side,
keep your knees bent,
or work toward stretching
'em out any amounts.
Arms shoulders' distance,
feet can be hips' width or wider.
Arms could also be wide
if you wanna get into
your shoulders a bit here.
Just take your attention to your breath,
take longer breaths in
and out through your nose
wherever possible.
If your nose isn't available
for breathing today,
breathe through your mouth,
but lengthen your breath.
When we get the oxygen
moving through the body,
it helps to increase our energy,
and it keeps that energy nice and even.
So it's not like eating something sweet
or having some coffee,
where it's a boost that
just lasts for a little.
This will last you much longer.
Just take a few breaths in
your Down Dog staying static,
or if it's too long of a hold for you,
then just come to your knees
and stay there a moment.
As you take your next breath in,
come to Plank pose, top of a pushup,
and your knees can be
up or down, your choice.
Then shift forward about an inch
and lower all the way down to your belly,
exhaling (exhaling).
Bring your hands by your low ribs,
roll the shoulders away from the mat
as you come to Cobra,
lengthen sitting bones
to heels, firm the belly.
Then release back down,
and then inhale again for Cobra,
or you could take Upward Facing Dog
if that's okay on your back.
Thighs and knees off the floor,
and shoulders above the wrists,
and then exhale your way into Down Dog.
On your next inhale, we'll
lift the right leg back and up,
and exhale, bend the knee
and open up through the hip,
and stretch back through the arms.
Now inhale, level off the hips.
As you exhale, step your
right foot up by the hand,
take the left knee down
and pad it up as needed.
Inhale, reach up through your arms,
pull your right hip back and exhale,
sink right in there.
Then inhale again, reach
through arrow-straight arms,
maybe a tiny little
backbend here, exhaling.
Take a breath here,
keep your belly lifted,
lengthen through your low back,
and then turn your palms
to the front, exhaling.
As you pull your arms down,
take them to the mat and return to Plank.
Shifting forward, knees can be up or down,
always your choice, the exhale,
lower to the mat.
Interlace the fingers, pull your belly up,
lengthen your butt to your heels,
roll the shoulders up, and inhale lift,
and add the legs if you'd like.
Inner thighs spinning toward the ceiling,
and breathe here.
Keep the back of your neck long
instead of wanting to lift it up.
Just look a little bit ahead of you.
Take one more big breath (inhaling),
that's a good one, release.
Hands by low ribs, inhale
for Cobra or Up Dog,
again, your choice,
exhale for Down Dog,
and then inhaling, left leg up,
exhale, bend your knee,
stretch open your hip a moment.
Now, if at any time
it hurts your back to do this, then don't.
Keep your hips level instead.
Inhale, hips level, exhale,
step the left foot up by the left thumb.
If it doesn't make it,
just pick it up, put it,
and right knee down,
pad up that knee as you need to.
Pull the left hip back,
add your arms, inhale.
So try to keep drawing
these lower ribs down,
lifting your frontal hip points up
and lengthening through the low back.
Then reach up, inhale (inhaling),
arrow-straight arms.
They can be wide, doesn't matter,
and then exhale, if you
can a little extra, err,
a little extra backbend there,
if it's not too much (exhaling).
Take an inhale, reach (inhaling),
exhale, bend your elbows, open your chest,
bring your hands all
the way down to the mat,
come back to plank.
Exhale, knees up or down
once again to your belly.
Take the inner interlace,
you can always hook thumbs instead,
pull the belly away,
lengthen your butt to heels,
roll the shoulders up and lift.
Keep the feet on the floor
if that feels better on your back,
but keep lengthening your butt bones
toward the backs of the knees.
So one more big breath, and let it go.
Hands by the low ribs,
inhale, either Cobra or Up Dog.
Exhale, Downward Facing Dog,
and we'll just take a breath here.
So as you inhale, come
way up onto your toes.
Exhale everything out,
keep your hips high.
On your inhale, lightly step
or hop your feet forward.
Come to Ardha Uttanasana, half lift,
fold, exhale (inhaling and exhaling).
As you inhale, bend the
knees, drop the hips,
come into Chair pose.
Weight into your heels,
drop your butt down,
press your shins back,
and as you inhale,
keep your right leg where it is,
step your left foot way back,
line up heel to arch,
and come to Warrior II.
Make sure your heel
lines up with your arch
and your front knee is over your ankle,
then inhale, open your chest
like you're doing a Cow
pose, and then exhale,
round your back like
you're doing a Cat pose.
Inhale, open like a little backbend,
exhale, and round, pull
the ribs and belly in.
Come to regular Warrior
II and then reverse.
Exhale, bend into the front knee a little,
and inhale to straighten it, exhale here.
Come on up, inhale,
little bend in the knee
as you windmill the arms down,
and go to Downward Facing Dog.
Just for a breath, so we'll inhale again,
onto the balls of the feet,
exhale everything out.
Keep your hips high,
inhale, lightly step or hop,
come halfway up, fold, exhale.
Make sure the outer edges
of your feet are parallel
as you sit back into Chair.
Weight into the heels, belly in.
Doesn't always wanna stay in, does it?
Now, ground down through the left leg.
We'll pick up the right foot,
step it way back,
and then line yourself up for Warrior II,
heel to arch, knee over ankle
in line with the middle toes.
We'll do this little Cat
Cow variation in Down Dog.
So as you inhale, lift
your heart to the sky.
As you exhale, round your back,
pull your ribs and belly in.
Inhale (inhaling), open
up, lift your chest,
exhale, bring it all back in,
pull ribs and belly in and up.
Inhale, regular Warrior II,
exhale, and then reverse.
Exhale, bend your knee,
inhale to straighten (inhaling).
Exhale here and inhale up.
Bend the knee a little,
exhale, windmill down
to Downward Facing Dog,
all the way back (inhaling and exhaling).
Again, just for a breath here (inhaling).
So this time when we come forward,
we're gonna come to the knees
up on two balls of the feet,
inhale, exhale, keep the hips high.
Lightly step or hop right onto your knees.
And sitting back here on the heels,
or you might take your
feet a little bit wider
and the sitting bones down.
Close your eyes a moment,
and if you're feeling really
nice where you are, stay,
or bring your fingertips behind you
for one more opening of
the front of the body.
Mm, and if you're up, come on down.
Make fists with your hands
and rest your forehead on your fists.
So with your hands right in
the middle of your forehead,
you're opening up the third eye.
A little extra energy
and clarity (inhaling).
One more big breath
(inhaling and exhaling).
Ah, so I hope that you're
feeling great and energized,
and tonight, before you go to bed,
do this 10 minute video,
"Yoga for Bedtime,"
and you will sleep like a baby, I promise.
