. In winter if you want to keep healthy, active and fit, start your day with yoga plus exercise. Some yoga poses are here, try it at home also and enjoy winter actively.
and
gently wake up the body
so, grab yourself a blanket or a cozy.
jumper and let's get.
started we're going to begin todays.
practice in a comfortable seated
position
and use today is an opportunity to
really
nourish the body so wrap up warm grab a
blanket put on a cozy jumper.
and starting today with a moment of
quiet
so, you can close the eyes if this feels.
nice
and if you're feeling
bit tired and sleepy today
can you allow that to bring?
a sense of calm and ease
and peace
to your yoga practice
starting to allow the breath to soften.
and deepen.
let your eyes rest.
let them feel heavy.
enjoying this moment of
peace and quiet.
as we begin on our map together
and gradually
if you haven't already
the breath can deepen.
each inhale can be that little bit.
longer than the last
your exhales can be soft and quiet.
and of course, we can invite in any yawns.
we don't need to hide them from anyone.
and we can
keep the eyes closed for
another moment if that feels nice.
and you can say here or for a slightly
deeper stretch put your right hand on
your left cheek
and when you get to you all fours take a
and extend your left fingertips out
and if you need a visual of course have
as we drop our right ear down towards
the right shoulder
coming into a side stretch down the left
side of the necktowards the side flexing the fingers
stretching through the palm of the hand
continue
keep the eyes closed
if you've got your hands on your face
bring that back to your knee
inhale bring your head back up to center
and exhale to the other side so bringing
the left ear down towards the left
shoulder
and for a deeper stretch bring your left
hand
on your right cheek
and extend your right arm out towards
the side
flexing
at the wrist drawing the fingertips up
towards the elbow
taking one more deep beautiful breath
if your hands are resting on your face
bring them back down towards the knee
inhale lifting the head back up to
center
and very very slowly
letting the light back in
blinking the eyes open
and let's take some circles of the upper
body so bringing your hands to your
knees
and like you're
stirring a big pot of honey
circling the torso one way
and this can be as slow as you like this
morning
wake up how you need to wake up
and circle the other way
synchronizing with your breath
sitting nice and tall take a shoulder.
roll in towards your back!
and coming onto all fours
move slowly take your time.
moment to notice your hands underneath
your
shoulders and your knees underneath your
hips
start to engage the fingertips so we
take weight out of the wrist joint
and extend your left leg out behind you
activate the heel so start really
pressing away
energizing waking up the body nice and
slow
draw your belly button in
feel that gentle engagement of the core
lifting the left leg up behind you and
bending at the knee
keep your
left foot flexed and take some circles
so the knee
and the hip circling all the way around
try and keep the body nice and still
circling this knee and the hip the other
direction
so thinking about mobilizing here nice
big and controlled circles
look forward and step your left foot all
the way up in between your hands you can
shuffle your right knee further back
to create a little bit more space
plant your right hand
into the f sparrow your left fingertips
up towards the sky
beautiful big stretch inhale here
and as you exhale these left fingertips.
Keep active and fit in winter
are goanna
thread the needle so work towards
sliding underneath your right armpit so
your left shoulder
elongating the breath
let it bring peace and calm.
a little peek at what I'm doing.
can flow practice designed too slowly.
twist down towards the floor
it's not going to reach the floor but
just enjoy this visualization
inhale sweep the left fingertips up
towards the sky
feel that energy
welcoming in towards the body
exhale thread the needle
imagine
your left shoulder coming to the earth
inhale spiral open up towards the sky
exhale thread the needle
come back to center fingertips onto the
floor keep your palms away roll your
shoulders in towards the back lift and
open through the chest
and exhale slide your left leg back big
toes together extended child's pose keep
the palms of your hands away from the
earth
fingertips really engaged here so we're
thinking
of stretching through the armpits and
the elbows
energy through the fingers
look forwards.
and your inhale brings you all the way.
back up onto all fours
hands down
knees underneath the
hips
trying to keep this ease and
gentle
loving nature
that we began with in our practice
keeping it easy
extending your right leg out behind you
gently engaging your core so draw your
belly button in towards the spine
and thinking about pressing through that
right heel
look forward find that length in the
neck
and lifting the right leg away
bending the knee keeping this right foot
flexed nice and active.
and then circling.
nice
big juicy range of motion here
keep the breath slow!
and soft
keeping the
at the back
and the shoulders and
the pelvis in particular as still as you
can
and let's take some circles the other.
way
excellent
look forward step the right foot all the
way up in between the hands
you can slide the left knee back to
create more space plant your left hand.
into the mat
and inhale you spiral the right.
fingertips up towards the sky
create space for you to breathe and for
you to smile.
inhale
exhale the right fingertips!
thread through this needle
underneath the left shoulder and we can
imagine our right shoulder melting down.
towards the earth
inhale spiral the right fingertips up.
take a
beautiful breath into the body
exhale thread the needle right shoulder
melts
down inhale opening up through the body
exhale spiraling it down.
coming back to center
fingertips to earth keep the palms of
the hands away roll the shoulders in
towards the back opening through the
chest
and then slide the right foot back.
into an extended child's pose
bow the forehead down to the earth!
breathe into your
belly your lower back
stretching your fingertips forwards
so really engaging the shoulders here
look forwards press through the tops of
your feet come back onto all fours
tuck your toes
very very slowly sending your hips up
and back
to a downward facing dog
pedaling through the feet here
bending one knee straightening the other
and just
gently reminding yourself that we're
here
together this morning to gently wake up
the body
so let's apply this to our downward dog
be gentle be kind
let's slowly start to walk the toes up
towards the wrists
take as many steps as you need
toes hip distance apart
bring your hands to your thighs
find a flat back look forward deep
breath in
and exhale take a forward fold hold
opposite elbows
relax the back of the head down
and take a gentle sway from side to side
have a nod of your head as if you're
saying yes and a shake of your head as
if you're saying no
from here keep your knees bent
and bring your right forearm
onto both of your knees and your left
fingertips are going to spiral up
towards the sky
so this is
working towards
bringing your fingertips towards the
floor so if you feel like
this action is available for you today
go for it
and
we can also start to think about
straightening the left leg
but we can take our time doing this
we don't need to do this today
look up towards the left hand give the
fingertips a wiggle
and keep your right foot and your right
hand glued to the mat
and slide no sorry keep your left foot
and your right hand glued to the mat and
slide your right foot back to a low
lunge find a twist open up the body
and exhale plant your left hand into the
mat
look forwards
slide your left leg back to a plank
and we're just going to hold for three
two
one
lower the knees take a gentle knees chin
chest all the way to the floor
shoulders into the back take a small
cobra or an upward facing dog
and there's the space for you to wiggle
to find what
your body and mind need today
sending the hips up and back downward
facing dog
a big loving breath in through the nose
and a soft exhale
a sigh
to let go of something
any tension
emotional or physical
let it go
tiptoeing the toes towards the front of
the mat
feet in line with the wrists underneath
the hips
hands to the knees look forwards.
exhale fold it down
bending the knees bringing the left
forearm
and
on this little knee ledge that we've
created
spiraling the right fingertips up
towards the sky
so, we can stay here.
or we can work towards bringing your
left fingertips down to the mat.
and beginning to straighten that right.
leg if that feels nice.
open the heart space!
give the fingers the right fingers a
gentle wiggle
and keeping your left hand and your
right foot
exactly as they are and slide your left.
toes to the back of the mat
pausing in this low lunge
create space in the chest big
beautiful inhale
exhale plant the right palm.
slide
the right foot back
pausing in your plank position for three
one you can lower the knees or take a
full chat at anger
inhale to upward facing dog take what.
you need.
and exhale sending the hips up and back.
downward facing dog
connect to your breath!
let the head hang heavy.
look forward make your way to the top of
your mat
big toes together this time
hands to your knees inhale lift and
lengthen
exhale take a forward fold.
bend the knees.
and slowly roll.
all the way up through the spine
taking your time vertebrae vibrato bray
until your head is the last thing to
lift coming all the way.
up to standing let's bring our hands.
together Anjali mudra
a prayer position in front of the heart
if our eyes are closed blinking them
open
sending your weight onto your heels
can you
lift and spread all of your toes.
so really
widening the feet to be as wide and
spread as they can be.
you might feel a bit wobbly a little bit.
wavy
it's part of the game
and then planting all ten toes into your
mat keeping them wide creating that wide
base for us
and then let's take the reverse so
lifting the heels away from the floor
and try and squeeze the ankles together.
notice these wobbles can we smile about.
them can we find a bit of enjoyment in
our practice
and let's lower the heels.
have a slight bend in your knees.
I invite you to close the eyes.
imagine a thread on the top of your head.
lifting
and lengthening
the whole of the body
up towards the sky
notice how you're feeling.
there's no right or wrong way to feel.
the important part is that we
create the space and the time to listen.
thank you for
sharing your morning with me
Benefits of yoga in winter at morning time.
1] Managing chronic pain. 2]Respiratory care. 3]Skin care. 4] Improving your mood. 5] Stress management.
..1big as you want it to be.
and try and squeeze the ankles together.
notice these wobbles can we smile about.
them can we find a bit of enjoyment in
our practice
and let's lower the heels.
have a slight bend in your knees.
I invite you to close the eyes.
imagine a thread on the top of your head.
lifting
and lengthening
the whole of the body
up towards the sky
notice how you're feeling.
there's no right or wrong way to fee.
