Skip to Main Content

30 Day Challenge Week 4 Starts Sunday - Final Week Coach Check in

Total Body Morning Yoga Energizing Flow With Stretches for Tight Hips

27 Min • Total Body • Energizing
  • View on YouTube
    • Training Type Yoga
    • Equipment Mat, Yoga Block
    • Membership Free

    Overview

    Aly profile picture
    Aly

    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