Total Body Morning Yoga Fitness Health Track

Workout Description

This flow is one of my favorites. When I wake up in the morning, I like to start my day with routine stretches that will get my blood flowing, my energy up, and set the tone for the day. This practice will make you sweat and help
your body decompress at the same time. Patterns of movement create a sensory memory that we can build on. Starting with the pattern of breath, each movement is meant to match each inhale or exhale to encourage deep controlled
breathing that promotes decreased feelings of stress, increase energy level and relaxation, and stabilize blood pressure. If you focus on your breath, your mind will calm down.

Below are some alignment cues to keep in mind for safety in Low Lunge:

Start in a runner’s lunge, right leg forward with knee over ankle and left knee on ground with top of your foot flat on the mat. Slowly lift torso and rest hands lightly on right thigh. Lean hips forward slightly, keeping right knee
behind toes, and feel the stretch in the left hip flexor. Hold here, or for a deeper stretch, raise arms overhead, biceps by ears. Hold for at least 30 seconds, then repeat on opposite side. The low body muscles targeted in
this sequence include the hamstrings, hip flexors, quads, and glutes. Each time we cycle through a pattern of movement, there will be 1-2 postures added to the sequence. Repetition with all the body to open up to each shape
gradually.

Meet me on the mat!

Warm-up
Seated Side Stretches
Table
Cat / Cow
Down dog
Three legged dog LEFT SIDE
Fold
Upward salute
Fold
Half lift
Plank
Chaturanga
Upward dog
Down Dog
Repeat on the right side

Tiptoe to Top of the mat
Fold
Power Pose hands bound
Chair pose
Fold
Upward salute
Fold
Plank
Chaturanga
Upward dog
Down Dog

***Break***

FLOW
Three legged dog LEFT SIDE
Low Lunge
High Lunge
Warrior 1
Warrior 2
Reverse Warrior
Side angle

DYNAMIC MOVEMENT
Fold
Upward salute
Fold
Half lift
Plank
Chaturanga
Upward dog
Down Dog

Repeat on right side

Three legged dog LEFT SIDE
High Lunge
Warrior 1
Warrior 2
Reverse Warrior
Side angle
Triangle
Reverse Triangle
Fold
Upward salute
Fold
Half lift
Plank
Chaturanga
Upward dog
Down Dog

Repeat on right side

***Break***

FLOW PHASE 2
Three legged dog LEFT SIDE
Knee to nose
Knee to elbow
Knee to opposite elbow
Pigeon pose
Three legged dog LEFT SIDE
Plank
Chaturanga
Upward dog
Down Dog

Repeat on right side

COOL DOWN
Walk hands back to feet
Squat
Take a seat
Staff pose
Boat pose
Happy baby
Your Resting Pose