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me
everybody welcome to the Republic of Yoga
I'm Zoe and this is Coco so
Coco and I sort of just got out of bed
Coco definitely she has not yet brushed her teeth or anything like that and
we want to early morning yoga practice
so with your early morning yoga practices
youjizz out but yes the hi eight-year
plant east this and what we want to do is to use
I'm the yoga tools that we have to bring ourselves to a place where we feel
invigorated
rejuvenated and ready for the day and the nicest part of this early morning
yoga is we're actually gonna start lying down
so and I have to move coco from her lying down
pushed as unblock me wouldn't cake about come over here
that didn't do thanks koki
okay saying I come to lying down on your back
and you narrow your shoulder blades and there you can I left here say crime
relax it down
expand your heels forward then you gonna take your
Bell scarf Powell anything you have this is a yoga Bell
and Nina Benbow for any and then bring your right foot
to the bell for the ball of your right foot as to the bell
n you gonna hold your hands onto the bell and keep your shoulders nice and
relaxed
once you feel yourself settling in both sides at the hips
I feeling equally am rested on the floor
in expand your left leg forward so see how that feels it that's already very
strong
just keep your knees slightly bent if you okay then
gently extend through your left heel passing away threw the ball at the left
foot
and then again be the same love you rightly keep your hands completely
relaxed
keep your shoulders completely relaxed and then you can even take your right
hand here right hip
and just pushed gently down onto your right hip
so that it extends down and forward then we're just gonna
bring the hips back hands back onto the bell
and I were gonna simply relax and breathe into that a
seeking keep your eyes gently closed
and just using your other senses to
had a sense into them move men of here
muscles of the direction love
where year exerting a gentle for us
it here
right hamstring feels like it yielding softly
you can soften your elbows a little and
as you Bri especially on your out brass continue to draw the right leg in
so we're gonna stay here just a little bit more
keep the back of the neck relaxed shoulders completely relaxed soft and
yielding
names they just gonna take the belt into your right hand both friends at the Bell
and your right hand
left hand is on your left hip and you gonna slowly expand your right leg out
to your site
and as your right leg is extended to your site if you notice your left hip
writing capping off the mat then you rightly even though it comes closer to
the floor
you wanna bring it higher so that your left hip
stays parallel out here right
onto the floor soft then you're right alkyl
against of them both here show that is and again
relax your right hip down to its your left heel
then just holding onto the bell
breeding into that right in LA
and again just allowing year
perception to remain open
and soft just noticing what is going on in there thanks
curiosity
and any yoga pose when you stay a little longer
they'll always be Sam interesting earned delicious finding
nice and then and how you gonna bring your right leg all the way up
and exhaling take your left hand on to boast friends at the Bell
and crossed the right like over your body as he crossed a writing over your
body you my hit a point where you feel that
the tightness in the right hip is not allowing you to go any further
in that case this is your spot to practice for the day
so take your right hand right them to the right hip crease
gently press it down in the way and you feel that right site body length and
and relax you're right I well relax a right shoulder to its the floor
stuff then you left elbow and again just breathing into this
in a slowly also just turned
so that you know since to its your right hand
and keeping everything
soft in terms of the effort and expanding
in terms of have feeling the outer hit
right other hit moving to ATL that he'll and the right fingertips moving away
in a right heel pressing gently away
so again we're just gonna stay here
breeding
so it's always about coming to your practice just as you are
so just like Coco who is a total ragamuffin today
weekend is practices right outta bed
surges actors than your bedford is part here
arches roll outta bed get onto your man and even though you still tired
give yourself that twenty minutes 25 minutes
just to make your day that much nicer
very nice in an ailing we're gonna bring the right leg back up
and then soft in India right a
and expand their right Lake along the floor
their edges get again let both the haps feel even
relaxed arms relaxed the show this then we're just gonna let ourselves
feel and right now from most others the right and the left legs will feel quite
different
and it's interesting to
just can't have become sensitive to that feeling
love freedom in your body that you can create
with your own practice and then whenever you're ready
it gonna be bending both knees again this time bring the left knee touched
yourself
take the belt on to your left foot
again at the ball if he left but
and find a place where your hands are holding the bell
in a relaxed manner you holding as close as you can to the bell
but not to the point where you can I was training and uncomfortable and
just like try to compete with something
out there so intense that flight back
laid-back arms as high as possible
foot is pressing into the bell left outer hair again take your left hand to
the outer hip
press it down and away and then right leg
simply lengthened if they're right leg doesn't want to link then
again just keep it gently bent its socket so
closing your eyes again and we're doing this a lot for a morning yoga practice
just because you want to bring that zen quality
from your sleep time into your day
so again breeding here
feeling the to heels gently
moving away feeling
their show this of tanning that back up the neck
she's feeling free and lengthening
and then again if you feel the they gently
yielding to you little watery in south bend your elbows
and draw the lake in a little closer
if that's available
so and then we're just going to take both about Cynthia left hand right hand
into your right hip
and we're just gonna like than that left late out here
side says we like them that left me out to the site
just not that we're not trying to lengthen it down are so much
up but just gently to the side
and slightly ap left elbow is soft and
left hand tries to be as relaxed as come
as possible to relax your left hand
as much as possible and then you can expand your right heel again
and if you like either their right arm to your side
other right hand to the right and then again is breeding here
so we work into their legs were
also affecting the from regions in the body
we work to back up the lakes were helping deliver
which mixes left tired when we worked
in their lakes K round again
had so when we
work with the lakes and the friend
areas at the lakes were actually also helping
the organs of the body so the backup your Lake
is the kidneys which helps you when you're tired
in there like that we're working with right now as the libertarian
which helps us to detox and then when we work the out her hips we're working with
the gallbladder
Anges
reading into this inhaling we're just gonna bring the lake and
an exhale now coming to
work with them buried in sand are
gallbladder channel on the outer left hip
so extend the left I'm gently turn your head to look at the left hand side
and then GES again
align the left hip to link them to your right heel the
go better channel is a pair with the liver channel
so it also helps is to process
anything that's and wanted from our bodies
names in an axe hailing it as Guinness slowly
comeback TS Center band you left me
remove the bell extend both the lake
and then just again have rocked the haps
feel them even on to them at and then i hack
give yourself that freedom I have just checking in again
so basically
is allow yourself where they happened out licking your pokémon on
pith feel now
both the lakes
beautiful then we're just gonna have to bend the knees and skittles Coco
thing and paninis into its your chest and we're just going to expand the soles
of the feet up take your hands on the router feet bend the knees
to the outside of your body so a lot of people tended to dispose like this
but instead we really want the needs to cut to the side
to press the soles of your feet up to relax your shoulders
and then we come into happy baby so happy baby
the lower back slip n to rock up like this
so we want to do is to slowly expand the lower back down
if it can even kinda drop down to its demand
and had them at that scanned the direction you want
and then again
luxury warning you about waking up you ok especially on days when you're tired
you can just do a practice like this so
and she's allying yourself to hear let the grass
be very free and very complete
CV can let your throat become softer
your shoulders can only yield
arms also CV can make it
less about crushing your hamstrings the yield
and more about GES being here
and finding ways to lengthen your spine
from the very back of your head all the way
down across the shoulder blades across the pelvis
down to the very tip if your tailbone seven at very top point
where your head is touching them at to that very base pine
after spine those two planes
moving away from each other even as you breathe into the
in their legs that backs up that that days very nice and then slowly
we're just gonna bring legs and just had the legs in a little bit
still a few circles of the lower rack
say a lower back is still on to them at and we're just doing a few circles
holding on to the knee
nice and taking your time break-in at
come n roll onto the right hand side
and they were going to come to
of course really nice
so we're gonna come to can thank hal in the mail
you can it be lifting up your chest you roll your shoulders back
you let your tailbone get me high doing it axed hotel
it'll let the head go completely me
in a roll your upper back all the way up to the sky Anne
he gonna drop it terrible and then again moving with you
ralph was it anymore well roll it up
and as you exhale can be it away
thank you hearing just for a few more rounds
make sure your hands feel grounded
me
hearing they're just gonna come back to the center and check again that your
show those are right above your wrists
and that your hips a right above your knees already that come into
very fame is you got both the dow it up
so you're going to make sure that your
taking your toes a kidney slightly bad
and try not to worry too much about taking other wade into your hands
instead own gave your thigh muscles as you come up
and also Press away with your back heel so
all yelling we're gonna come on up
left there head completely letting go
press down through of five fingers
and then keep your knees bent
so you gonna length then your hips even higher
so you can see now the entire
upper back the entire spine is
as straight as possible there is
elbows to show this is coming
into a line with the hips and then we're going to let the heels girl
so for a lot of buzz the heels were not touch the vet right away and there's no
problem there
is that jay Inslee GES expand
in their heels to its that ever gonna be happy wherever they are
seen a draw your thighs gently
ap so it means a contract year
nice it drawing our hips continually back
and breathing into this
feel your entire rib cage feel the sense that the expansion
as you breathe in
this enzyme relaxation
as you breathe help
searches be here for a few more press
very nice they were gonna look for between a two hands
pick your right foot for between the two hands if you're finding it
I'm difficult to balance here if you have some
books at home are a couple love yoga blocks
for free too take the blocks fingertips on to the blocks
and lift their lengthy nap through the heart see in a row your shoulders back
per share left heel back push you left me up to the sky
very nice and then we're gonna come a little higher so either the blocks
I gonna come higher you rest your fingertips on their
are you can just take both hands onto the right guy
as we come into this week and then gently lift that through the heart
no drop the terrible
for those of you who can you can expand your fingertips up
and even look up names and an axe hailing
we're just gonna release pick the hands back onto the lapse putback
down what up
then we're just gonna step the left foot for between the two hands keep your
right knee at your right heel
up and again either take your blocks
and let the hands be very light
onto the blocks so left to right knee pressure right heel back
and gently role the shoulders back
so that your heart can live and weaker than ever ate into this
if you like you can also take your hands onto your lap that I
so this is actually not a very easy post to hold
even for a yoga teacher on morning when they wake up
and they lost their this is gonna feel quien
hands into your hip flexor
so
you can always soft than here for you easier to drop the back me
you can always take that option so see what works for you
annex then the fingertips up
live through their chest and just looking at
very nice in an axial ng we're gonna release when we come back into
now it got so pressed my hands now left the outer hips
left just set bonus draw ap
them back and then relax the heels let go the head
Press away with the fingers and again which is breathing here
and lets that the right foot forward between the two hands
gonna drop the left heel
and then we're just gonna take
both hands onto the hips here in a lunge forward to your right knee
expand from your right inner thigh
all the way to your right knee and witches and worry it to you with the
lake
so pressed down with here left outer he'll left that with your heart
then thats expand both arms at 6 p.m. both the I am
feel yourself lengthening all the way into your fingertips
enroll your shoulder blades down and pressing down here feat
and hell coming up straight in your front like
they're going to extend to the right right hand onto the right Lake
left hand other way up and again if you would like to use a block
you can take your block behind your right calf
and press down onto the block extending the left I'm
very nice and an axe Hill you just gonna come back here
when I'm stressed back and to your downward dog
thank you can take your left foot for between it two holes
on drop your right heel and again hands onto your hips
slowly coming up we're gonna banter that left me
and we're going to take the right hit back
pressing down of the right outer he'll your body might tend to lean forward so
we're gonna just bring it back to the center first
and then we're gonna expand the fingertips
in a row your shoulders back and relax your shoulder blades down
and again we come into and modify
worry it to you just looking straight ahead then exhaling in a press into your
feet
lift that with your heart and again extend to your left
left hand on tier left Shin
are the floor where you reach right hand
are the way up again if you use a block
you're free to use a block so your legs a strong here and you try to turn
you're right chess to as the sky
very nice in an axial images release the right hand and will stop stop
all too down wit girl
nice and firm downward dog we're going that just like the body for it
CC my hands pushing down on my feet pushing away
especially the heels when I inhale I'm gonna keep the hands and feet
exactly where they are but I'm gonna bring my chest follow and ap
send them into plank and from plank you can just drop your knees
bring your Albela to its your ribs
chin and chest poll and then in hell
gonna come into baby Cobra so baby Cobra
is where you can roll your shoulders back that your heart left it
bend the elbows back names and an axe healing
or gonna come to why last power went out and in this downward now im just gonna
sway your hips
left then right
rains then you gonna walk your feet wider than your mat their hands as
though wherever they are
and you gonna push away if the outer helps
Anges relax your head then slowly
gonna walk the hands and to its yourself the hands
if they reach the floor are between your to see
and their show this are
if you like you can take your blocks and have the blocks
and area hands and just breathe into this
so the pending on what works for you I show you from here to
CLX gonna be wider apart the blocks are they going to be just slightly ahead of
view
and you can do this allow yourself to come for wherever you can
those %uh views who can't touch the floor
take your hands to the floor bend your elbows back
and maybe even bring the crown of your head to miss the form
very nice and then in hell just coming up halfway
groundout 30 feet again take care right hand to your left ankle
banja right elbow and help bring you left them up
and then exhale coming back to the center left and to the right
ankle right I'm up there in a senate exhale
coming back to the center Rigo the feet together hands to your hips
they're just gonna get back together very nice
for an hour love it sweaty maybe if you live in Singapore
and we're going to come back to them at for
a little bit other closing out so that that's part of yoga is
whatever you do you always get that little bit of time to integrate at the
end
now we're just gonna that take that them
to its the ball so the beat Briana
roll onto the set bones and get comfortable on both sides so they feel
equal
in hell you know that their length in your heart exhale you gonna take your
elbows
outside your shins and careful following
so depending on their
bones in your haps depending on you have flexibility
some people won't be able to come forward all the way some people
will be more like me and will be staying at higher
regardless just breathe into that sensation in your
out your hips and that sensation
maybe in the outer thigh keep your front chest as long as the back body
and his close ties here
names and then slowly emerges gonna becoming an app
and coming back to lying down onto the mat
pack your shoulder blades under
relax your arms and then we're just gonna lengthen out the lakes one by one
hmm take a big breath
and and it makes i out
and then again just a couple more grass like this
big breath and deep sigh
out
letting go of what every donate to bring in today
receiving whatever you need to make your day better
so we're just being sure bassinet for about three minutes
if you have the time you can station bassinet for
5 minutes are eight minutes
and then GES gently deepening your breath
feeling the wrath move your body hearing that where
traveling on the way to your fingertips and tear tear and just feeling
completely relaxed and complete
just as you are
and whenever you're ready this
take your time and slowly roll onto your right
we still gonna take
couple more moments to transition gently
chrome be an honor aunt
and then taking your time what gently press
doing at keep I stuff they closed
because wanna stay within with fathers
amazing staff that we just built in the body and its press the palms together
few that length through your spine
space in your heart then we're just gonna
bow our heads to hearts on
but thanks for practicing I hope you're feeling wonderful
and I have a lovely day and I think me