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Morning Yoga Flow | 15-Minute Wake Up Stretch | Myprotein
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Jan 30, 2025
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 ** Subscribe to our channel: https://www.youtube.com/user/MyproteinUK At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Shop Myprotein https://www.myprotein.com/
View Video Transcript
0:00
hi everyone my name's claudia and you
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have found yourself
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a myproteins youtube channel today we
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will be working through
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a 15-minute flow that is designed to
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charge
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up your systems
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[Music]
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let's go ahead and get started in a
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child's pose position
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so bring your knees wide toes touch
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hips to heels walk the hands forward
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release your forehead
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down and allow your back body to just
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melt into your front body
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as your front body gives over to the
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force of gravity
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and let's start by simply noticing the
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breath
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and if that's a little challenging today
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don't worry
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it just means that your mind is agitated
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but we're gonna do our best to really
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open up the mind
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to open up the body to open up the heart
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as if it was all one big portal
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so there's deeper energy source there's
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infinite sauce that is
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you from that deepest place within you
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breathing breathe out
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okay stay with that activated breath
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begin to shuffle yourself
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forward into a tabletop position so
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let's have you stack your joints here so
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you've got that structural support of
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the bones
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the shoulders are over the hands the
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hips are over the knees
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now spread the hands and press the shins
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down and then as you inhale
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come to a cow position where we tilt the
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tailbone
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up open through the collarbones pinch
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the shoulder blades together
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gaze up to the sky as you exhale
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round your back to a cat position the
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chin comes in
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we curl the tailbone under and we find
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protraction of the shoulder blades
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that just means pull the shoulders away
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okay let's just do two more cycles with
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the breath
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as we begin to lubricate the back body
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inhale
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cow exhale to cat
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breathe in open up
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breathe out and round
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okay good reset your back sliver your
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hands
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just a little further forward again
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spread them
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root them ground them and then curl your
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tootsies under
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press down through the toes begin to
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send the hips up and back
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and let's arrive in down dog now i want
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you to take your dog on a little bit of
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a walk here so
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pedal out your feet swear your hips
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bring emphasis on straightening out the
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spine
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over having long hamstrings so that
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might mean you want to bend
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your knees even deeper hair so you can
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push your hands into the ground
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and then lead your chest back towards
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your thighs
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take a full breath in and allow that
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breath to
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make its way to those spaces in the body
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that might feel a little bit stiff today
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so breathe in
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breathe out all right
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look forward at your thumbs walk your
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feet forward
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so i want you to bring your feet right
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underneath your hips
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lower your chest drop your skull so your
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head's really heavy
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like you've got a weight attached to it
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and then with a heavy head
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let's have you just sway yourself from
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side to side
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and by doing just that we can start to
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release through
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the entire back plane of the body
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the hammies the glutes the lower back
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the mid back
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the upper back let everything go
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now with this sense of lightness
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took your chin in and roll your body all
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the way up to standing
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[Music]
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feel your spine stuck
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roll your shoulders back and tuck your
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chin bring your hands to your heart
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center thumbs to the sternum summer's
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titty heat position
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all right let's work through two rounds
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of surya namaskar a
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sun salutation a to warm up the body
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so blink your eyes open if you had them
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closed sweep your arms
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up and out breathing like a sunrise
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as you exhale fold yourself forward so i
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want you to over
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exaggerate this stretch like you're
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diving forward
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bring the weight into the ball of the
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feet straighten out your legs you can
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even bring your hands to grab hold of
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your ankles here to make this just a
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little deeper
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now as you inhale let's go for halfway
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lift so bring your hands under your
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shoulders
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lengthen out your spine draw the navel
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in
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engage the hammies exhale
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hands under the shoulders walk your feet
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back
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we will meet in a high plank and i want
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you to just stabilize one
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once you get there so push your heels
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back and the crown of the head forward
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find protraction of the shoulder blades
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again so pull the shoulders away
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keep the navel zipped in and then
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breathe them
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as you breathe out lower to your knees
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drop the chest down in between your
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thumbs keep your elbows wrapped in hair
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like little cricket wings
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now once the chest lowers once the belly
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is soft
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press down through your pubic bone
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through the backs of your feet
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and then let's begin to yawn the chest
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open lift up your chest
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roll your shoulders back keep opening
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through the collarbone
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squeeze your glutes slightly here and
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just find a sustainable shape for your
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spine
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breathing as you breathe out bend into
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your knees
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curl your tootsies under send the hips
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up and back
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to downward facing dog take a breath
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with me
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inhale exhale
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all right let's move with that breath so
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look forward as you inhale
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walk your feet forward as you exhale
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halfway lift nice breath in forward fold
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deep breath out press down to lift
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yourself
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all the way up inhale open expand
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stretch light yourself up as you exhale
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fold yourself in half and clean your
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sleigh
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clear your space halfway lift we
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breathe in high plank position
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breathe out this is your opportunity to
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strengthen your entire
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body now lower down with your strength
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just drop to the knees
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lower the belly the chest the chin
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and now from the ground lift up your
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chin your
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chest your belly breathe in
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downward facing dog breathe out
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okay again take a breath with me
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together
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together yeah up high inhale
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exhale
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all right from down dog let's begin to
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work into the hips
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so send your right foot up and back turn
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on the hamstring so flex the right foot
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and then guide the knee in towards your
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chest
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dropping the right foot all the way
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forward in between your thumbs
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if it doesn't quite get there just give
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it a wiggle on through
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allow the left knee to kiss the yoga mat
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tent up onto your fingertips
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lead with your sternum lengthen through
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the crown of the head
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lower the bottom half of the body so we
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start to work into the left hip flexor
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left so us keep your hips neutralized
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and breathing
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as you breathe out step your left foot
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forward and then fold forward
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okay just like before halfway lift is
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your inhale
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fold and exhale root down to rise all
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the way up
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should feel like muscle memory right now
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breathe in
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come back down to the ground and breathe
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out
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let this be a deep stretch as you fold
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halfway lift inhale now this time as you
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exhale
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frame your right foot step your left
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foot to the back of the yoga mat
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lower the knee lift up onto the
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fingertips open through your chest
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now just hang out here and breathe so
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we're opening the bottom half of the
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body
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but the upper body is still engaged and
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switched on
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so switch your core on suck it in
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and then breathe now as you breathe out
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press the hands down curl the left toes
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under
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step yourself to downward facing dog
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once you get there left side
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flutter the left foot up and back behind
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you with engagement
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bring the knee towards the nose step the
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toes in between the thumbs
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right knee drops to the ground we lift
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up onto the fingertips
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hello hips lower them
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but lift through your chest so imagine
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your body right now is like a hot air
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balloon
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as you exhale you allow your hips to
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descend
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and as you inhale the chest and let it
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inflate and expand
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so breathe in breathe out
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okay good one more breath before we move
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inhale
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as you exhale pick up the right foot and
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step it all the way to the top of the
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yoga mat
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fold yourself in half halfway lift
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breathe in
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fold yourself back down breathe out
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all the way up to the sky tadasana
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look up inhale lift up exhale back down
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to the ground
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halfway lift
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elongate your back body as you breathe
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out frame your left foot
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step the right foot all the way back
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lower the knee
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tent up onto the fingertips breathing
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fully
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hold as you exhale allow the hips to
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sink and soften keeping your chest
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elevated
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one more breath preparing to move inhale
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exhale two downward facing dog okay now
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listen once you get to down dog you're
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gonna roll yourself forward to a high
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plank position
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option to drop to the knees or you can
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take this high plank to low plank
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a little bit more of a challenge for you
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keeping the shoulders in line with the
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elbows
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now roll over the toes cobra pose like
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we did before
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or upward facing dog where the thighs
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are off the yoga mat
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exhale to child's pose position
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bring the knees wide push the bum
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towards the heels
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walk your arms forward and down
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and then soften into yourself
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okay now let's begin to switch into more
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of a
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passive state of being
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and as we do so can you still set out to
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discover what treasures you have yet to
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find
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during this practice
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[Music]
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let that breath be a treasure
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so enjoy it inhale
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[Music]
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exhale
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okay my legs lift up your torso
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you're gonna shuffle your hips to one
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side
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bring the legs forward allow the soles
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of the feet to touch one another
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knees drop out bring the hands to your
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ankles
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lift up your chest as you breathe in
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like you're gonna fluff up a pillow
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as you breathe out fold your chest
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forward into
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an imaginary pillow okay so you can use
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your elbows here the inside of the
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calves
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to push them open and then by default we
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work in the inner groin
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and the outer hip simultaneously
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we'll just stay here for a few cycles of
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breath as we
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transition from the yang to yin
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from the doing to the being
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from humans doing to humans being
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the yang part of the practice is really
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great to
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build this mobility and flexibility
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but the yin is the juice so when we work
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deeper into the tissues
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like connected tissues where yogis say
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all of our issues and tensions actually
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lie it's what we call virties in yoga
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let's stay here for just a few more
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cycles of breath
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and then go ahead and lift the torso up
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reposition your feet to the ground place
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the hands behind the backs of the knees
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and then unravel your spine all the way
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down to the ground
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once the spine releases stack the knees
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over the hips and then let's have you
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just drop the knees
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over to the right just a really gentle
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twist you can place your right hand on
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your left thigh
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as you stretch out through your left
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fingertips
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soften your eyes closed now
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so just a last little bit of
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decompression
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and using this physical decompression to
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be the
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gateway for any last little bits of
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mental emotional decompression
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all right start to bring the knees all
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the way back through center
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drop the knees over to the left left
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hand on the right knee
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right arm reaches out
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perhaps dropping your head over to the
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right
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drop the eyelids
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drop any thoughts
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drop any expectations of what you think
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this pose is meant to look or feel like
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drop any anticipations that you have for
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the rest of your day and
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just come to drop into the very hair and
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the dow
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as you bring your awareness back to your
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breath
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breathe in breathe out
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all right start to extend both legs all
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the way down
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release through your entire being
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you can allow your arms to reach out to
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the sides or perhaps you want to place
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one hand to the belly one hand to the
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heart
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as you be with yourself right now
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in full permission
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and openness
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in clarity
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[Music]
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now if you have the luxury of time i
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invite you to
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stay in shavasana for a little longer
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if you're ready to move on with the rest
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of your day
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start to bring some undulations into the
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toes and your hands
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gently guide your knees in towards your
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chest
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place the hands behind the backs of your
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knees and give yourself a rock
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up to a seat cross your legs
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stack your spine like a pillar bring the
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hands to your heart center
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in a prayer position about the chin
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to the chest in honor of this practice
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in honor of yourself for making the time
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for holding this space
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for sharing your energy and for giving
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your body
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and your mind the gift of yoga
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now with that goodness bow your chest
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all the way forward
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and let this bow be the symbol
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of the completion of this practice
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thank you friends
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thank you so much for practicing my
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friends
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i'll see you next time and in the
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meantime
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make sure you check out more videos over
17:09
on
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my pro scenes youtube account see you
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soon
17:24
you
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