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This morning yoga flow is the perfect way to start your day.
Working through the whole body, this quick flow from our favourite yogi, Claudia Mirallegro, will gently wake up and stretch out your muscles. It’s ideal for clearing your mind and helping you to set an intention for whatever activities you have lined up.
Give it a go and see how much better you feel for it!
**
See more from Claudia here: https://bit.ly/3eQOSR3
**
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We’re here for active men and women who want to invest in themselves mentally and physically — for the long run.
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Show More Show Less View Video Transcript
0:00
hi everyone my name's claudia and you
0:03
have found yourself
0:04
a myproteins youtube channel today we
0:08
will be working through
0:09
a 15-minute flow that is designed to
0:12
charge
0:12
up your systems
0:16
[Music]
0:19
let's go ahead and get started in a
0:21
child's pose position
0:23
so bring your knees wide toes touch
0:26
hips to heels walk the hands forward
0:28
release your forehead
0:30
down and allow your back body to just
0:32
melt into your front body
0:35
as your front body gives over to the
0:37
force of gravity
0:40
and let's start by simply noticing the
0:43
breath
0:48
and if that's a little challenging today
0:50
don't worry
0:52
it just means that your mind is agitated
0:56
but we're gonna do our best to really
0:58
open up the mind
1:00
to open up the body to open up the heart
1:03
as if it was all one big portal
1:07
so there's deeper energy source there's
1:10
infinite sauce that is
1:14
you from that deepest place within you
1:18
breathing breathe out
1:23
okay stay with that activated breath
1:26
begin to shuffle yourself
1:27
forward into a tabletop position so
1:30
let's have you stack your joints here so
1:32
you've got that structural support of
1:34
the bones
1:35
the shoulders are over the hands the
1:37
hips are over the knees
1:39
now spread the hands and press the shins
1:41
down and then as you inhale
1:43
come to a cow position where we tilt the
1:45
tailbone
1:46
up open through the collarbones pinch
1:49
the shoulder blades together
1:51
gaze up to the sky as you exhale
1:54
round your back to a cat position the
1:57
chin comes in
1:58
we curl the tailbone under and we find
2:01
protraction of the shoulder blades
2:03
that just means pull the shoulders away
2:06
okay let's just do two more cycles with
2:08
the breath
2:08
as we begin to lubricate the back body
2:11
inhale
2:12
cow exhale to cat
2:19
breathe in open up
2:23
breathe out and round
2:27
okay good reset your back sliver your
2:29
hands
2:30
just a little further forward again
2:32
spread them
2:33
root them ground them and then curl your
2:36
tootsies under
2:37
press down through the toes begin to
2:39
send the hips up and back
2:41
and let's arrive in down dog now i want
2:44
you to take your dog on a little bit of
2:46
a walk here so
2:47
pedal out your feet swear your hips
2:51
bring emphasis on straightening out the
2:54
spine
2:55
over having long hamstrings so that
2:57
might mean you want to bend
2:59
your knees even deeper hair so you can
3:01
push your hands into the ground
3:04
and then lead your chest back towards
3:07
your thighs
3:09
take a full breath in and allow that
3:11
breath to
3:12
make its way to those spaces in the body
3:14
that might feel a little bit stiff today
3:16
so breathe in
3:18
breathe out all right
3:22
look forward at your thumbs walk your
3:24
feet forward
3:25
so i want you to bring your feet right
3:27
underneath your hips
3:29
lower your chest drop your skull so your
3:32
head's really heavy
3:34
like you've got a weight attached to it
3:37
and then with a heavy head
3:40
let's have you just sway yourself from
3:42
side to side
3:46
and by doing just that we can start to
3:48
release through
3:49
the entire back plane of the body
3:53
the hammies the glutes the lower back
3:56
the mid back
3:57
the upper back let everything go
4:02
now with this sense of lightness
4:05
took your chin in and roll your body all
4:08
the way up to standing
4:09
[Music]
4:12
feel your spine stuck
4:15
roll your shoulders back and tuck your
4:18
chin bring your hands to your heart
4:22
center thumbs to the sternum summer's
4:24
titty heat position
4:27
all right let's work through two rounds
4:29
of surya namaskar a
4:30
sun salutation a to warm up the body
4:35
so blink your eyes open if you had them
4:37
closed sweep your arms
4:38
up and out breathing like a sunrise
4:43
as you exhale fold yourself forward so i
4:46
want you to over
4:47
exaggerate this stretch like you're
4:49
diving forward
4:51
bring the weight into the ball of the
4:52
feet straighten out your legs you can
4:55
even bring your hands to grab hold of
4:57
your ankles here to make this just a
4:59
little deeper
5:01
now as you inhale let's go for halfway
5:03
lift so bring your hands under your
5:05
shoulders
5:06
lengthen out your spine draw the navel
5:09
in
5:10
engage the hammies exhale
5:13
hands under the shoulders walk your feet
5:16
back
5:17
we will meet in a high plank and i want
5:18
you to just stabilize one
5:20
once you get there so push your heels
5:23
back and the crown of the head forward
5:25
find protraction of the shoulder blades
5:27
again so pull the shoulders away
5:29
keep the navel zipped in and then
5:31
breathe them
5:33
as you breathe out lower to your knees
5:36
drop the chest down in between your
5:38
thumbs keep your elbows wrapped in hair
5:41
like little cricket wings
5:43
now once the chest lowers once the belly
5:46
is soft
5:46
press down through your pubic bone
5:49
through the backs of your feet
5:50
and then let's begin to yawn the chest
5:52
open lift up your chest
5:55
roll your shoulders back keep opening
5:57
through the collarbone
5:58
squeeze your glutes slightly here and
6:01
just find a sustainable shape for your
6:03
spine
6:05
breathing as you breathe out bend into
6:08
your knees
6:09
curl your tootsies under send the hips
6:12
up and back
6:12
to downward facing dog take a breath
6:15
with me
6:16
inhale exhale
6:22
all right let's move with that breath so
6:24
look forward as you inhale
6:26
walk your feet forward as you exhale
6:30
halfway lift nice breath in forward fold
6:34
deep breath out press down to lift
6:37
yourself
6:38
all the way up inhale open expand
6:42
stretch light yourself up as you exhale
6:46
fold yourself in half and clean your
6:49
sleigh
6:50
clear your space halfway lift we
6:54
breathe in high plank position
6:58
breathe out this is your opportunity to
7:00
strengthen your entire
7:02
body now lower down with your strength
7:04
just drop to the knees
7:06
lower the belly the chest the chin
7:09
and now from the ground lift up your
7:12
chin your
7:12
chest your belly breathe in
7:16
downward facing dog breathe out
7:20
okay again take a breath with me
7:22
together
7:24
together yeah up high inhale
7:28
exhale
7:31
all right from down dog let's begin to
7:32
work into the hips
7:34
so send your right foot up and back turn
7:37
on the hamstring so flex the right foot
7:40
and then guide the knee in towards your
7:42
chest
7:43
dropping the right foot all the way
7:45
forward in between your thumbs
7:47
if it doesn't quite get there just give
7:49
it a wiggle on through
7:51
allow the left knee to kiss the yoga mat
7:53
tent up onto your fingertips
7:55
lead with your sternum lengthen through
7:58
the crown of the head
8:00
lower the bottom half of the body so we
8:02
start to work into the left hip flexor
8:04
left so us keep your hips neutralized
8:08
and breathing
8:10
as you breathe out step your left foot
8:12
forward and then fold forward
8:15
okay just like before halfway lift is
8:18
your inhale
8:19
fold and exhale root down to rise all
8:23
the way up
8:24
should feel like muscle memory right now
8:26
breathe in
8:28
come back down to the ground and breathe
8:30
out
8:31
let this be a deep stretch as you fold
8:35
halfway lift inhale now this time as you
8:39
exhale
8:40
frame your right foot step your left
8:42
foot to the back of the yoga mat
8:44
lower the knee lift up onto the
8:45
fingertips open through your chest
8:48
now just hang out here and breathe so
8:51
we're opening the bottom half of the
8:53
body
8:54
but the upper body is still engaged and
8:57
switched on
8:58
so switch your core on suck it in
9:02
and then breathe now as you breathe out
9:05
press the hands down curl the left toes
9:08
under
9:08
step yourself to downward facing dog
9:11
once you get there left side
9:13
flutter the left foot up and back behind
9:15
you with engagement
9:17
bring the knee towards the nose step the
9:20
toes in between the thumbs
9:22
right knee drops to the ground we lift
9:24
up onto the fingertips
9:25
hello hips lower them
9:29
but lift through your chest so imagine
9:31
your body right now is like a hot air
9:33
balloon
9:34
as you exhale you allow your hips to
9:36
descend
9:38
and as you inhale the chest and let it
9:40
inflate and expand
9:42
so breathe in breathe out
9:47
okay good one more breath before we move
9:49
inhale
9:51
as you exhale pick up the right foot and
9:53
step it all the way to the top of the
9:55
yoga mat
9:57
fold yourself in half halfway lift
10:00
breathe in
10:02
fold yourself back down breathe out
10:05
all the way up to the sky tadasana
10:08
look up inhale lift up exhale back down
10:12
to the ground
10:16
halfway lift
10:19
elongate your back body as you breathe
10:23
out frame your left foot
10:24
step the right foot all the way back
10:27
lower the knee
10:28
tent up onto the fingertips breathing
10:30
fully
10:31
hold as you exhale allow the hips to
10:34
sink and soften keeping your chest
10:37
elevated
10:39
one more breath preparing to move inhale
10:43
exhale two downward facing dog okay now
10:46
listen once you get to down dog you're
10:48
gonna roll yourself forward to a high
10:50
plank position
10:52
option to drop to the knees or you can
10:54
take this high plank to low plank
10:57
a little bit more of a challenge for you
10:59
keeping the shoulders in line with the
11:01
elbows
11:02
now roll over the toes cobra pose like
11:05
we did before
11:06
or upward facing dog where the thighs
11:08
are off the yoga mat
11:10
exhale to child's pose position
11:14
bring the knees wide push the bum
11:17
towards the heels
11:19
walk your arms forward and down
11:22
and then soften into yourself
11:26
okay now let's begin to switch into more
11:29
of a
11:30
passive state of being
11:35
and as we do so can you still set out to
11:38
discover what treasures you have yet to
11:42
find
11:43
during this practice
11:44
[Music]
11:46
let that breath be a treasure
11:49
so enjoy it inhale
11:53
[Music]
11:54
exhale
11:57
okay my legs lift up your torso
12:01
you're gonna shuffle your hips to one
12:02
side
12:04
bring the legs forward allow the soles
12:08
of the feet to touch one another
12:11
knees drop out bring the hands to your
12:14
ankles
12:15
lift up your chest as you breathe in
12:17
like you're gonna fluff up a pillow
12:20
as you breathe out fold your chest
12:22
forward into
12:24
an imaginary pillow okay so you can use
12:27
your elbows here the inside of the
12:30
calves
12:31
to push them open and then by default we
12:34
work in the inner groin
12:36
and the outer hip simultaneously
12:39
we'll just stay here for a few cycles of
12:42
breath as we
12:42
transition from the yang to yin
12:47
from the doing to the being
12:50
from humans doing to humans being
12:55
the yang part of the practice is really
12:57
great to
12:58
build this mobility and flexibility
13:02
but the yin is the juice so when we work
13:06
deeper into the tissues
13:10
like connected tissues where yogis say
13:14
all of our issues and tensions actually
13:17
lie it's what we call virties in yoga
13:20
let's stay here for just a few more
13:22
cycles of breath
13:30
and then go ahead and lift the torso up
13:34
reposition your feet to the ground place
13:37
the hands behind the backs of the knees
13:40
and then unravel your spine all the way
13:43
down to the ground
13:45
once the spine releases stack the knees
13:48
over the hips and then let's have you
13:50
just drop the knees
13:51
over to the right just a really gentle
13:54
twist you can place your right hand on
13:56
your left thigh
13:57
as you stretch out through your left
13:59
fingertips
14:00
soften your eyes closed now
14:04
so just a last little bit of
14:06
decompression
14:09
and using this physical decompression to
14:11
be the
14:12
gateway for any last little bits of
14:15
mental emotional decompression
14:19
all right start to bring the knees all
14:22
the way back through center
14:24
drop the knees over to the left left
14:27
hand on the right knee
14:28
right arm reaches out
14:32
perhaps dropping your head over to the
14:34
right
14:36
drop the eyelids
14:40
drop any thoughts
14:44
drop any expectations of what you think
14:47
this pose is meant to look or feel like
14:52
drop any anticipations that you have for
14:55
the rest of your day and
14:57
just come to drop into the very hair and
15:00
the dow
15:01
as you bring your awareness back to your
15:04
breath
15:06
breathe in breathe out
15:12
all right start to extend both legs all
15:15
the way down
15:18
release through your entire being
15:23
you can allow your arms to reach out to
15:26
the sides or perhaps you want to place
15:28
one hand to the belly one hand to the
15:30
heart
15:31
as you be with yourself right now
15:35
in full permission
15:38
and openness
15:42
in clarity
15:45
[Music]
15:47
now if you have the luxury of time i
15:50
invite you to
15:51
stay in shavasana for a little longer
15:54
if you're ready to move on with the rest
15:57
of your day
15:58
start to bring some undulations into the
16:01
toes and your hands
16:04
gently guide your knees in towards your
16:06
chest
16:08
place the hands behind the backs of your
16:10
knees and give yourself a rock
16:12
up to a seat cross your legs
16:17
stack your spine like a pillar bring the
16:20
hands to your heart center
16:22
in a prayer position about the chin
16:25
to the chest in honor of this practice
16:30
in honor of yourself for making the time
16:35
for holding this space
16:37
for sharing your energy and for giving
16:40
your body
16:40
and your mind the gift of yoga
16:44
now with that goodness bow your chest
16:46
all the way forward
16:48
and let this bow be the symbol
16:51
of the completion of this practice
16:55
thank you friends
17:00
thank you so much for practicing my
17:02
friends
17:03
i'll see you next time and in the
17:06
meantime
17:07
make sure you check out more videos over
17:09
on
17:10
my pro scenes youtube account see you
17:16
soon
17:24
you
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