- Welcome to Yoga for Energy.
This practice is great
when you're short on time,
but you need some energy
to start your day.
Let's begin lying down.
Line up your heels under your knees,
take your arms alongside your body,
take a big breath into your belly.
(inhales)
Out your mouth.
(exhales)
One more, fill up a little bit more
through the ribs and the chest.
(inhales and exhales)
Bring your arms alongside your body
with your thumbs facing the ceiling
as you inhale, tilt your pelvis up,
lift your low back, mid back,
as you exhale, lower down
one vertebra at a time.
Keep your toes pointed in a
little bit toward one another.
Inhale and lift,
(inhales)
exhale, lower down vertebra by vertebra.
One more like that, inhale, lifting up,
(inhales) spiral the thighs
in toward each other,
lengthen sitting bones to backs of knees,
exhale and lower.
With your thumbs pointed toward the sky,
we'll add the arms, so inhale, lift up
and reach your arms up and overhead.
(inhales)
Exhale, lower, taking the
arms with you as you go.
I'm gonna scoot a little forward,
again, same thing, inhale and lift,
(inhales)
exhale, lower back down.
(exhales)
Breathing in and out through
the nose, one more time.
Inhale (inhales),
keep your belly pulled in gently,
lengthen your low back, exhale.
(exhales)
We're gonna add onto this
one, so inhale lifting up,
(inhales)
as you exhale, lower down
against vertebra by vertebra.
Now hold the breath
out, pull the belly in,
inhale, lift the head and shoulders.
Exhale, release.
Inhale, once again lift the
arms as you lift your hips
(inhales)
exhale, lower back down one vertebra
by one vertebra, draw the belly in,
inhale, lift the head and shoulders,
pull the belly in.
Exhale, release down,
make sure heels are still under knees.
Last one, inhale,
(inhales)
and exhale.
(exhales)
Bottom of the exhale, lift
the head and shoulders,
pull the belly in and up, and release.
Roll off to your right side,
use your left hand to press yourself up.
Make your way to your hands and knees,
wrists under shoulders
and knees under hips.
And from here, step your right foot
all the way up by the right hand,
tuck your back toes under,
and you can have your
fingertips on the ground
or if you have blocks, you can always have
your hands on blocks, or if
you don't have any handy,
you can put your hands on your thigh.
Pull your right hip back, take an inhale,
(inhales)
exhale, lift the knee off
of the earth any amount.
Inhale, set it down.
(inhales)
Exhale and lift, pull the belly in,
lift the pelvic floor, inhale, lower.
(inhales)
Exhale, lift, keep pulling
this right hip back.
One more, inhale to lower,
keep your back nice and long,
exhale and lift, pausing here.
Pull that right hip
back, draw the belly in,
turn from your ribcage and reach up.
Inhale, (inhales) exhale
big circle around.
(exhales)
Reach up inhale, (inhales)
exhale to circle.
(exhales)
And one more reach,
(inhales)
and circle, exhale.
Bring the hand down,
take the back knee down,
now straighten out your
leg, pull your toes back.
Lengthen, inhale, and fold, exhale.
Breathing here
for three breaths,
stretching out the hamstrings a bit.
And two,
and now keeping the
back toes tucked under,
take your fingertips to
the earth or on blocks,
take an inhale, pull that right hip back,
exhale, straighten the
back leg any amount.
Inhale set it down,
(inhales) exhale and lift.
Keep your hips as level as you can.
Inhale, lower,
exhale lift, straightening both legs
without locking knees, if possible.
Inhale, lower (inhales)
exhale and lift it.
Lengthen out your spine,
take a breath here,
and set it back down, walk
your right foot to the right,
hands on the inside of the foot,
pull your chest forward as you inhale,
stay here or exhale to the forearms.
You can also put forearms on a block
and take a couple of breaths here,
as you start to stretch the hip open.
Relax around your neck, your shoulders,
let your head go.
Draw in through your lower belly
and your pelvic floor muscles.
Now we're gonna turn these right toes
out to the right a little bit,
keep your left hand down on the earth,
roll to the little toe
side of your left foot,
this back leg can be up or down,
and stretch through the
right arm, twisted lizard.
Take a few breaths here as
you're lifting up the hips
and turning through the ribcage.
Relax the neck and shoulders,
and release back down, and to table.
Starting again wrists under shoulders,
knees under hips, we'll
step the left foot forward
with the fingertips on the earth,
tuck your back toes under,
remember you can also
have your hands on blocks
or keep your hands just above your knee.
Keep the left hip pulling back, inhale,
widen your collarbones, nice, long spine.
Exhale, lift the knee any amount,
doesn't have to be all the way.
Inhale, lower, keep this
knee over the ankle.
Exhale, lift.
Inhale, set it down.
(inhales)
Exhale, lift, pull the belly in,
lift the pelvic floor.
Inhale, lower, (inhales)
one more time lift it up, exhale.
Inhale, lower it back down
and then keeping your
right hand on the earth
or your block, keep the
left hip pulling back,
reach the left arm up, turn your ribcage,
try to keep your hips level.
Inhale, reach up,
exhale a big circle.
(exhales)
Inhale up (inhales)
exhale circle.
(exhales)
Once again reach, inhale, (inhales)
exhale circle around.
Bring the hand back down
and now straighten out the front leg.
We'll stay on the back knee.
Pull the chest forward, inhale,
keep that left hip pulling back
so your hips are nice and level,
and then fold forward any amount.
Never matters how deep
you get into a pose,
just as long as you can feel a stretch
and it's not too intense
for you, that's important.
You don't want to work past your limits.
Take another breath here,
and then we'll keep the
back knee down for a moment,
hands on blocks or on the earth,
take an inhale with the toes tucked under
on your right foot.
Exhale, straighten it out any amount.
Inhale, set it down.
(inhales)
Exhale and straighten,
pull that left hip back, level hips.
Inhale, set it down.
(inhales)
Hi, Elmer, exhale straighten.
And last one, inhale,
(inhales)
and exhale.
(exhales)
Now take the back knee down,
re-bend your left knee
but walk your left foot
to the left a little so
your hands fit inside,
pull the chest forward, inhale.
(inhales)
As you exhale, you can stay right here
or forearms on the earth
or forearms on a block, and breathe.
Give your hip a nice stretch.
Now relax everything else,
just focus your attention
on letting that hip stretch open.
(cat meows)
Oh, I hear Emma calling for Elmer.
Go see where she is.
(laughs)
Take a couple breaths here,
and now we'll take the
left toes out to the left
a little bit, keep your right hand down,
roll to the little toe
side of the right foot,
this back leg can be up or down.
Stretch your left arm up.
Twisted lizard, and breathe,
for three breaths,
and two,
and one.
Back to table, stretch yourself out
into a child's pose, push
forward with your arms,
hips back to the heels.
(breathes deeply)
Close your eyes a moment, just envisioning
the day ahead,
all the wonderful things
you'll accomplish today.
Later on today, right before bed,
take this practice and you
will sleep like a baby.
