Morning Yoga Flow with Nicole

Introduction

• Today's class is a morning yoga flow.
• Objective: To get the body moving and leave you feeling energized.

Starting Posture

• Begin in a seated position with legs crossed.
• Sit up tall, rest hands on knees, and close your eyes.
• Breathing Focus:
  • Notice the rhythm of your breath.
  • Deep breaths: inhale and exhale through the nose.

Neck Stretches

• Left Side Stretch:
  • Lower left ear to left shoulder.
  • Feel stretch on the right side of the neck.
• Right Side Stretch:
  • Lower chin to chest and roll head to right.
  • Deep breath in, then stretch left side of neck.

Arm and Spine Movement

• Arm Movement:
  • Inhale: Reach arms up.
  • Exhale: Interlace hands behind head.
• Spine Movement:
  • Deep breath in: Open heart to sky, elbows wide.
  • Exhale: Round spine, drop chin, look at navel.
  • Repeat 3 times.

Tabletop and Circling Movement

• Transition to tabletop (hands under shoulders):
  • Draw circles with body weight, forward and back.
  • Reverse direction.
• Downward-Facing Dog Transition:
  • Inhale: Roll shoulders back.
  • Exhale: Lower chin, press back to downward-facing dog.
  • Repeat 2 more times.

Downward-Facing Dog

• Heel Pedaling:
  • Alternate bending knees to stretch legs.
• Finding Stillness:
  • Melt heels to floor, lengthen legs, push floor away.

Transition to Standing

• Forward Fold:
  • Tiptoe feet to front of mat.
  • Inhale: Hands on shins, halfway lift.
  • Exhale: Fold, then roll to standing.

Side Bends

• Inhale: Reach arms up, interlace fingers.
• Side Bend:
  • Exhale to right.
  • Inhale through center.
  • Exhale to left.

Flow Sequence

• Plank and Cobra:
  • Inhale: Halfway lift, step to plank.
  • Exhale: Lower knees, chest to floor.
  • Inhale: Mini Cobra.
  • Exhale: Release.
• Vinyasa Sequence:
  • Include upward-facing dog and downward-facing dog.

Leg and Hip Work

• Right Leg:
  • Inhale: Right leg up, open hip, bend knee.
  • Exhale: Step forward, low lunge.
  • Pyramid Pose:
    • Flow between low lunge and pyramid.
• Left Leg:
  • Repeat sequence on the left side.

Sun Salutation A

• Vinyasa Flow including:
  • Plank, Chaturanga, Upward-Facing Dog, and Downward-Facing Dog.

Closing Sequence

• Child’s Pose:
  • Lower knees, untuck toes, rest.
  • Check in with body and breath.
• Seated Twists and Side Bends:
  • Right and left sides.

Final Relaxation and Gratitude

• Forward Fold:
  • Sit with legs extended, fold forward.
• Closing Posture:
  • Cross-legged, focus on breath.
  • Gratitude for practice.

Conclusion

• End Class:
  • Reach arms up, lower hands to heart.
  • Express gratitude for time and effort.
• Encouragement to share and comment.

Nicole expresses gratitude and wishes everyone a beautiful day.