- [Instructor] You don't
wanna get out of bed,
but people are counting on you.
This 10-minute yoga class is
better than a cup of coffee,
it'll give you energy
to move through your day
with grace and ease.
Let's get started.
Begin sitting nice and tall
with your shins crossed,
grounding through your sitting bones,
and lengthening through your spine,
take a deep breath in through your nose.
Exhale out your mouth, aah.
Again, inhale big breath in,
sigh it out, aah, exhale.
One more, deepest breath in, aah, exhale.
Roll yourself forward, bring
your shoulders, your hands,
just in front of the shoulders,
tuck the toes downward dog,
begin your ujjayi breathing
in and out through your nose,
as you bicycle the legs,
spread your fingers wide,
press into the base of the
fingers, lift your forearms,
pull in your ribcage, your
low belly, stretch back,
reach the heels toward
the earth, any amounts.
Knees can be bent or straight,
take a long breath in,
as you exhale walk your
feet to your hands,
then inhale, hands to shins,
halfway lift, long spine,
fold, exhale, bend the knees as needed,
press through your feet, rise up, inhale,
look up if it's okay with your neck.
Exhale, hands to your hearts.
Feet together, or hip
socket distance apart,
inhale, sweep the arms up.
As you exhale, take your right hand down,
and lean over to the right,
shift your hips a little to the left.
Keep your hip points faced
toward the front of the mat,
straight out, pull your
belly and your ribs in,
inhale back to center,
as you exhale take the left hand down,
shifting hips a little to the right,
stretching the right side body.
Keep your hips facing front,
and lift your pelvic floor
muscles, and your belly muscles.
Inhale, both arms reach,
exhale, hinge from your hips,
and fold, knees bent, or straight.
Come halfway up, inhale, exhale,
step back into plank pose.
Knees up or down, shift forward, exhale,
lower all the way your belly.
Hands by low ribs, inhale,
cobra, lengthen the low back,
exhale, knees up or down, press to plank,
and then back to down dog.
As you exhale, walk
your feet to your hands,
then inhale, hands to shins,
halfway lift, lungs by fold, exhale.
Bend your knees, take your
belly right on to your thighs,
and reach your arms forward by your ears,
sink the weight into the heels,
sweep your hands to the low
back, interlace, inhale,
open the chest, look up,
exhale, folding forward,
straighten the knees as much as you can.
stretch your shoulders bend
the elbows a little bit.
Reach your fingertips toward
the earth, belly to thighs,
arms by ears, it's low,
get down there low,
weight into the heels,
exhale, sweep the hands back,
other interlace, open the
chest, inhale, exhale,
forward fold, straighten the
knees as much as you can.
Shift the weight toward
the balls of the feet
if the legs are straight,
stretch your shoulders,
and then inhale once
again, bend the knees,
release hands to shins, and look up.
Exhale, step back into
plank pose, and pause,
your crown of the head reaching forward,
lengthen sitting bones to backs of knees,
engage your belly muscles
and your pelvic floor.
Take your knees down, keep
your hips above your knees,
as you walk your hands
forward with your thumbs
pointing up to the sky, anahatasana,
make sure to pull your belly in,
you can take your palms flat,
as long as you continue to
turn the outer upper arms
down toward the earth.
Breathing here, nice chest opener.
Walking the hands slowly
back, come out your forearms,
with your elbows under the shoulders,
and step back into dolphin plank.
Engaging belly and pelvic floor,
keep the crown of the head moving forward,
and then step your feet forward,
lifting your buns for dolphin plank.
Lift your shoulders away from the earth.
Step back again, ripple the
spine forward, dolphin plank.
Engaging those belly muscles, the core,
step your feet forward
regular dolphin again.
Make sure those elbows didn't
go wider than the shoulders.
They can have a mind
of their own sometimes.
Step back again, inhale, dolphin plank,
now take your forearm
down, right forearm down,
roll to the pinky toe
side of the right foot,
reach your left arm up and
over, in line with the ear.
Keep that top hip moving a little forward,
and then return left
forearm down, feet together,
roll to the pinky toe
side of the left foot,
reach the right arm up,
sweeping it forward in line with the ear,
bring your top hip a little bit forward,
engage those core muscles a
lot, inhale, take it back,
and return to dolphin plank.
Breathe, and then walk your
feet into regular dolphin.
Now come to child's pose
from here, to go to down dog,
or palms flat, and then
straighten out the arms,
for down dog that way.
It's a little tricky first time, but.
Inhale, plank pose, exhale, chaturanga,
inhale up dog, or cobra, exhale, down dog,
and just a few times, so
inhale plank, knees up or down,
chaturanga, exhale, inhale,
up dog, exhale, down dog.
One breath per movement.
Inhale, plank, exhale, chaturanga,
inhale, cobra, or up dog,
exhale down dog, one
more, plank pose, inhale,
exhale, chaturanga, inhale,
press up, exhale, stretch back,
back to plank inhale, exhale, chaturanga.
Maybe one more, inhale up
dog, and then to down dog.
Back to plank, inhale, exhale,
lower to the belly, aah,
and press all ten toenails down,
and then lift everything
up for shalabhasana.
Pull your belly in length
and sitting bones to heels,
widen your chest, keep
your neck long, stay there,
or bend your knees, reaching
for little toe sides of feet,
lifting up, pressing back, dhanurasana,
lengthen your sitting bones,
and pull your belly in here.
Gently looking up, relax around the neck.
Release, hands by low ribs,
inhale up dog or cobra,
exhale, back to downward facing dog.
Take your feet as wide as your mat,
walk your hands back
from malasana, a squat,
make sure that if your knees
go out, your toes will too,
so keep your knees in line
with your middle toes.
Toes can point out, or
they can be parallel,
whatever works in your body.
Bring your hands down,
sit your bottom down,
and sit up nice and
tall, pull the toes back.
Reach up, inhale, hinge from
the hip creases, exhale,
lengthen as you inhale, keep
extending on your exhale.
Instead of thinking head to
knees, think belly to thighs.
Relax your shoulders, and relax your jaw,
but pull your toes back,
and press your heels
down to firm your legs.
Keep your belly engaged,
head up, inhale, and release.
Bend the knees, hands up or down,
as you roll onto your back,
take care of your back.
Pick up your hips, take
'em over to the right,
take your knees to the left,
you can cross right knee over left,
for your twist if you like,
look over your right
shoulder, deep ujjayi breaths.
Head to center, and knees
to center, hips to the left,
knees to the right, cross
left over right if you'd like.
Look over the left shoulder,
turn your belly up toward
the sky, deep ujjayi breaths.
Inhale, center, exhale, knees into chest,
lengthen the low back,
and then we'll make our
way into a short shavasana.
So extend your sitting
bones to backs of knees,
shoulder blades toward
waist, and just relax,
let everything go.
Our quote today is from Jim Rohn,
"Either run the day, or the day runs you."
Let's rest for a moment, you
started off running the day,
good for you, quiet mind,
quiet body, shavasana.
Take this much needed
rest, for just a moment.
Deep breath in, start to move
your hands and your feet.
Inhale, stretch your arms overhead,
nice good morning stretch, bend
the knees, roll your right,
thank yourself for showing
up today, great work.
Make your way to seated,
bring your hands together.
Hands to your forehead,
reminding you to have
clear, loving thoughts.
Hands to your heart,
reminding you to have clear
and loving intentions.
Hands to your mouth,
reminding you to have clear
and loving communication,
sending positive energy to all
beings everywhere, namaste.
Save this video right here,
it's ten minutes for energy,
for your afternoon slump,
and in this playlist,
is ten minute evening yoga.
I want you to do that one
today too, before bed.
You will get the best night's sleep.
Yoga three times today,
that's the challenge.
