20 Min Morning Yoga | Full Body Stretch & Flow

Introduction

The instructor welcomes viewers to a morning yoga practice that will re-energize and wake up the entire body.

Welcome to Palmyra Wellness Resort

• The practice is shot and created on the beautiful grounds of Palmyra, the house of Aya in Mexico.

• The practice will release tension and stiffness out of your body, improve mobility in your spine, and boost your entire system leaving you feeling refreshed, open, and peaceful.

Morning Wake Up Yoga Practice

• Viewers are instructed to sit with their cross-legged position with hands rested on the knees.

• The instructor guides viewers through gentle movements to wake up the neck, upper back, hips while focusing on connection with breath.

• Viewers are guided through side stretches to create space in the intercostal muscles between ribs.

• Bear stance is introduced as a way to engage core muscles by lifting knees above ground level while keeping shoulders above wrists.

• Downward dog variation is introduced where knees remain bent before extending into downward facing dog pose.

Warming up through the spine

In this section, we warm up through the mid and upper spine with a series of movements.

Upper body warm-up

• Lift upper body and exhale release for two counts.

• Inhale up, release neck, exhale down.

• Place hands next to you and lift into full upward facing dog.

• Exhale round back into child's pose.

Upward facing dog and child's pose

• Roll forward, lift thighs and knees off ground into upward dog.

• Bend knees and release back into child's pose.

• Repeat sequence one more time.

Rag doll position

• Walk feet to front of mat, hip-width apart.

• Bend knees, grab opposite elbows, take rag doll position.

• Rock side to side for movement and decompression in neck.

Surya Namaskar A

This section covers the Surya Namaskar A sequence.

Surya Namaskar A sequence

• Inhale halfway up, exhale step left foot back dropping knee.

• Inhale step right foot back into plank hold.

• Exhale chaturanga, inhale upward facing dog.

• Exhale push back downward facing dog.

• Step left foot forward between hands dropping right knee.

• Exhale step right foot to front of mat forward fold.

• Inhale slowly roll up reaching arms up.

• Exhale hands in samastiti.

Repeating the sequence

• Repeat the same sequence again starting with reaching arms up.

Half split position

This section focuses on half split position and high crescent lunge.

Half split position

• Inhale halfway up to fingertips.

• Exhale step left foot all the way back, drop left knee down.

• Release back toes, extend into half split position.

• Back to lunge, inhale half split, exhale forward into low lunge.

• Repeat a few times before holding in low lunge.

• Exhale low lunge push back half split and hold.

High crescent lunge

• Release hands to inside of front foot, flex foot and pivot using width of mat.

• Slowly bend front knee coming into skandasana.

• Add extension of arms if desired.

• Release twist if taken and come back into half split with front foot flexed.

• Transition into high crescent lunge by lifting back knee and reaching both arms up interlacing fingers with index fingers pointing up to sky.

Finding balance in high crescent lunge

This section focuses on finding balance in high crescent lunge.

Finding balance

• Release hands to inside of front foot, flex foot and pivot using width of mat.

• Slowly bend front knee coming into skandasana.

• Add extension of arms if desired.

• Release twist if taken and come back into half split with front foot flexed.

• Transition into high crescent lunge by lifting back knee and reaching both arms up interlacing fingers with index fingers pointing up to sky.

• Hold the pose focusing on balance, stability, grace, presence.

[t=0:12:36s] Yoga Flow

In this section, the instructor leads a yoga flow that includes upward and downward facing dog, low lunge, half split, crescent lunge, and wide-legged forward fold.

Yoga Flow

• Start with upward facing dog and exhale downward facing dog.

• Move into low lunge and half split.

• Add a twist to the half split by crossing your arm over your leg.

• Return to center and move into crescent lunge.

• Finish with a wide-legged forward fold.

[t=0:16:23s] Seated Poses

In this section, the instructor leads seated poses including butterfly pose.

Seated Poses

• Move into butterfly pose by bringing the soles of your feet together.

• Perform a wave-like motion while holding onto your ankles or toes.

• Hold onto your ankles or toes in stillness while allowing your knees to gently open as far as they can.

Yoga Practice

In this section, the instructor guides viewers through a yoga practice.

Yoga Practice Steps

• Start by standing in the center and switch to the other side.

• Inhale and exhale.

• Inhale reaching both arms up, exhale hands to heart. Repeat two more times.

• Elongate palms together, bring hands over to third eye and then to heart in gratitude bowing down to yourself for your beautiful practice.

Hyper Localized Food Production

In this section, the speaker discusses hyper-localized food production and its benefits.

Benefits of Hyper Localized Food Production

• Hyper-localized food production can help people take care of themselves while also building nature connection.

• People have become isolated and disconnected from their true beingness which is emergent from nature.

• Hollywood brought the speaker into manhood but he was always leery of it.

The transcript did not provide much information on hyper-localized food production.