welcome back to move with Nicole today's class is a morning yoga flow to help you get your body moving and leave you feeling energized for the rest of your day so when you're ready roll out your mat and let's [Music] begin let's start today's class in a seated position with your legs crossed sitting up nice and Tall rest your hands on your knees and close your eyes take a moment to check in with your body and your breath noticing the rhythm of your breath as you inhale and exhale through your nose one more deep breath here inhale and exhale keeping your eyes closed carefully lower your left ear to your left shoulder feeling a beautiful stretch through the right side of your neck then lower your chin down towards your chest and roll your head over to the other side bringing your right ear to your right shoulder deep breath in then exhale lower your chin and inhale roll your head to the other side one more like this as you exhale lower your chin to your chest then inhale lift your head over to the right feeling a beautiful stretch through the left side of your neck then carefully lower your chin to your chest again and lift your head straight up on your inhale reach your arms up to the sky and exhale interlace your hands and place your hands behind your head take a deep breath in open your heart up to the sky open your elbows then exhale round your spine drop your chin and look towards your navl three more deep breath in open your heart then deep breath out as you round your spine close your elbows and look towards your navl two more connecting your breath with your movement and last one deep breath in Shine Your Heart up to the sky and deep breath out as you round your spine beautiful find your straight spine now and keeping your hands interlaced on your inhale press your palms up to the sky and lengthen through the sides of your waist in inhale grow tall then exhale release your arms down by your side let's come to our hands and our knees now finding a tabletop position make sure your hands are underneath your shoulders and then carefully draw circles in One Direction shifting your weight forward over your wrists and then shifting your weight back two more beautiful now reverse inhale as you Circle forward exhale as you Circle back two more and last one beautiful return to neutral making sure that your hands are underneath your shoulders and then tuck your toes under on your inhale roll your shoulders back Shine Your Chest forward then exhale lower your chin and press back to downward-facing dog keeping your knees bent and again inhale lower your knees arch your spine look forward then exhale lower your chin and press back to downward-facing dog keeping your knees bent two more inhale lower your knees arch your spine then exhale press back to downward-facing dog pushing the floor Away really lengthening your spine one more beautiful holding your downward facing dog now really push the floor away and then start to Pedal your heels alternate bending your knees to stretch out the back of your legs stay here pedalling your heels or doing any Wiggles that you need to and then when you're ready find Stillness in your downward-facing dog melting both heels down towards the floor lengthening your legs as much as you can as you push the floor Away really lengthen through your spine and Shine Your sitting bones up to the sky one more breath inhale and exhale carefully tiptoe your feet to the top of your mat with your fet hip distance apart and your knees bent on your inhale place your hands on your shins halfway lift lengthen your spine and exhale fold then roll up to standing inhale reach your arms up and in lace your fingers on your exhale exhale side Bend to the right bending your knees inhale through Center then exhale take it over to the left on your next inhale return through Center lengthen your spine and exhale fold forward keeping a soft Bend through your knees inhale halfway lift then exhale step back to plank shoulder fers over wrists inhale lower your knees and tuck your toes and exhale lower your chest to the floor place your hands next to your lower ribs and on your inhale roll your shoulders back and lift your chest for mini Cobra take a deep breath in and then exhale release then inhale press yourself up tuck your toes under and exhale press back to downward-facing dog keeping a soft Bend in your knees if you need to then on your next inhale reach your right leg up to the sky and exhale open your hip and bend your knee keeping your chest parallel to the floor as you lift your right knee up to the sky on your next inhale square off your hips extend your leg then exhale step your right foot forward forward in between your hands lower your back knee keep your toes tucked and inhale reach your arms up to the sky for low lunge lengthen through the sides of your waist as you keep your shoulders relaxed down and back on your next inhale open through your heart a little bit more then exhale hands to the floor lift your back knee and press back to Pyramid pose flexing your right foot and folding over your right leg let's flow through this on your next inhale lower your back knee lift your chest then exhale hands to the floor straighten your legs and press back two more moving with the rhythm of your breath allowing your breath to initiate the movement last one deep breath in open through your heart then exhale press back and hold in your pyramid pose lengthen through your spine as much as you can and really focus on squaring off your hips pulling your right hip back one more breath then on your next inhale keep your back knee lifted rebend your right knee and then press back to downward-facing dog on your inhale Ripple forward to plank shoulders over wrists exhale lower your knees and lower your chest inhale lift your chest roll your shoulders back maybe coming up for a higher Cobra this time then exhale lower inhale tuck your toes under press yourself up and exhale press back to downward-facing dog inhale lift your left leg up then exhale open your hip and bend your knee keeping your chest parallel to the floor as you lift that left knee up a little bit higher then inhale square off your hips and exhale step your left foot forward in between your hands drop your back knee keep your right toes tucked and inhale reach reach your arms up for low lunge as you melt into your hips think of growing taller through your spine on your next breath in open through your heart a little bit more then exhale hands to the floor pick up your back knee and press back for Pyramid pose flexing your left foot inhale shoot forward lower your back knee reach your arms up then exhale hands to the mat and press back folding over your left leg two more deep breath in and deep breath out as you press back last one allow your breath to guide you beautiful holding your pyramid pose and really lengthen your spine as much as you can drawing your belly in as you find a deeper fold keep squaring your hips really pulling that left hip back and just take deep breaths on your next inhale rebend your front knee keep your back knee lifted then exhale step your right foot forward to the top of your your mat inhale halfway lift broaden through your collar bones exhale fold inhale roll up to standing reach your arms up to the sky look up and exhale lower your hands to your heart let's take one Sun salutation a on your inhale reach your arms up exhale fold inhale halfway lift lengthen your spine then exhale step back to plank inhale shift your shoulders forward over your wrists then exhale bend your elbows for chaturanga inhale upward-facing dog thighs off the mat then exhale press back downward-facing dog beautiful let's take one more Vinyasa on your inhale Ripple your spine forward to Plank and exhale chaturanga inhale upward-facing dog open through your heart and exhale downward-facing dog carefully lower your knees to the floor now untuck your toes and press back to child's pose close your eyes and take a moment to check in with your body and your breath then very carefully roll your spine up to seated sitting up nice and Tall on your heels then place your left hand behind you on the mat and on your inhale lift your hips and sweep your right arm back opening your heart up to the sky on your exhale carefully lower your hips and let's take it to the other side inhale lift your hips open through your heart as you reach back then exhale as you carefully lower your hips one more on each side and last one deep breath in turn your chest up to the sky and deep breath out as you lower your hips rest your hands and your knees now and just take a moment to neutralize your spine feeling the beautiful benefits of that heart opening movement then carefully shift your weight to the side extend your right leg forward flex your foot and open your left knee inhale reach your arms up then exhale twist over to the left bringing your right hand to your left knee lengthen through your spine as much as you can as you breathe into this twist then keeping your right hand where it is inhale reach your left arm up and carefully as you exhale side bend over to the [Music] right beautiful on your next inhale come back up finding your twist and exhale release other side extend your left leg bend your right knee inhale reach your arms up and exhale twist over to the right bringing your left hand to your right knee sit up nice and tall and take deep breaths then keeping your left hand on your knee inhale reach your right arm up and exhale side Bend to the left turn your heart up to the sky as you relase stretch through the right side of your [Music] body then on your next inhale come up return to your beautiful twist and exhale release extend both legs out in front of you now with your feet flexed hip distance up Po and with your knees bent take a deep breath in reach your arms up lengthen your spine then exhale fold forward from your hips reaching for the outsides of your feet take another deep breath in lengthen your spine and then a deep breath out as you fold forward bowing your head in between your legs take deep breaths here release surrendering into this posture keeping your knees bent or straightening your legs as much as you like to feel a deeper [Music] stretch on your next breath in lift your chest look forward and then exhale release your feet and come up to seated let's now find a cross-legged position in the middle of our mat just like how we started class place your hands on your knees sit up tall and close your [Music] eyes take this moment to thank yourself for showing up on your mat today and for doing something good for your body and for your soul [Music] one more breath inhale through your nose and exhale through your mouth beautiful carefully blink your eyes open and on your inhale reach your arms up to the sky and exhale lower your hands down to your heart thank you so much everyone I hope you enjoyed today's morning yoga flow if you would like to see more class lessons like this don't forget to like this video leave me a comment and share this video with a friend or family member thank you so much again and I am wishing you the most beautiful day [Music]