good morning yogis welcome to your 10-minute sunrise yoga practice if you are new this is day six of a 30-day morning yoga movement that i have here on youtube if you'd like to join us you can just click the link down below in the description box it's completely free you don't need to you can also just do this practice on its own but definitely i would love for you to dedicate time each and every single day to yourself making your health a priority all you need is 10 minutes so for our class today we are
going to be using two blocks just make sure you have them somewhere close by towards the top of your mat and we're going to start in a tabletop pose so palms under your shoulders knees underneath your hips and instead of doing a traditional variation of cat and cow we're going to do some circular cat and cows and there's really no right or wrong way to do this one you're just trying to trace some circles with your hips and circles with your shoulders your full range of motion and you might even choose to close your eyes
here so that you're not worrying about how something looks but instead you're focusing on how it feels and this is a great entry point to our affirmation for this practice so every day of this challenge has a different affirmation and today's affirmation is i love every cell of my body and go ahead and reverse the direction of those circular cat and cows i love every cell of my body you're already on the right track by starting your day with a little bit of yoga and come all the way back to center if you after you
finish that circle we're going to go pressing back into a child's pose and then as you inhale you're going to come all the way forward into a little variation of cobra opening up through your chest so exhale press it back child's pose inhale ripple forward like a wave into that cobra i love every cell of my body last one here and all the way forward and go ahead and lower all the way down onto your belly and widen your hands and your arms so your fingertips are going to be off the mat to come up
onto your fingertips as you inhale come all the way up cobra pose exhale lowering down twice more push into your feet inhale so fluid motion exhale last one inhale and exhale let's find our first downward facing dog however you need to get there tuck your toes under and lift your hips all the way up and back and from this downward facing dog let's stretch our right leg all the way up to the sky bend your knee open up your hip you're trying to get your right knee to be the highest point here and we'll step
the right foot forward in between our palms to the top of the mat and then go ahead and place your hands on your blocks and you can bring them back a little bit i like to have them just kind of in line with my heel roughly as you inhale you're going to go deeper into your lunge open through your chest a little back bend and on the exhale you're going to straighten your right leg and fold forward relax your head so three more just like this inhale and exhale inhale deep lunge let your hips sink
down and fold forward straighten that leg last one here inhale exhale and bend into your front knee once more and let your back knee come down to the floor so in your low lunge reach your arms up towards the sky and we're going to take an open arm twist left arm forward right arm back there's already a lot going on you might choose to stay here or you can reverse right hand to your thigh left arm up to the sky big and let's release find your downward facing dog step the right foot back to meet
the left paddle out here instead of taking a traditional vinyasa like we normally do from here just inhale and go right away into upward dog keeping your toes curled under so lifting up through your chest and then use core strength to come all the way back downward facing dog once more like this inhale ripple through exhale downward facing dog i love every cell of my body second side left leg rises bend your knee open up your hip squeeze it in and lightly step the foot through from that runner's lunge grab a hold of your blocks
even if you are flexible the blocks just give you a little bit more stability in these transitions as you inhale find that deeper lunge open through your chest exhale push into your front foot and fold three more just like this inhale and exhale inhale deep lunge let your hips sink down and fold forward straighten that leg last one here inhale deep into that lunge all that wide pyramid pose we'll come into our low lunge so bring your right knee down to the floor and you can push into the feet you lift on up open arm
twist right arm forward left arm back stretch out long maybe you stay here or you reverse right arm up to the sky big inhale and bring your paws down to the floor downward facing dog left foot steps back and just like before we'll take those two rounds just going directly to that upward dog inhale keep your toes tucked under pull the heart forward exhale downward facing dog last one inhale and exhale let's bring our knees down to the floor and bring your legs out in front of you we'll be setting ourselves up into our boat
pose so hold on to the backs of your thighs roll your shoulders back and rock back onto your seat really think of pulling your heart up towards the sky and then maybe your shins can lift off of the floor you might choose to stay here if you'd like you can always reach your arms out in front of you intensifying this pose one more big breath in here and bring your feet flat to the floor bring your hands back behind you reverse tabletop pose push into your feet squeeze the glutes lift your hips up and lower
down straighten your right leg and bring your left foot to the inside edge of your thigh into our forward fold inhale arms rise exhale fold it down so you're welcome to bend into that front knee here you really don't need to go all the way down just get a nice stretch let's roll all the way back up before we go to the other side cross your left ankle over the top of your right knee and you can bring your hands back just to help you with balance here this is your seated pigeon pose just bend
into that right knee the closer you bring that foot in the deeper you'll feel this and i like to just rock a little bit side to side try not to around too much into your back keep a nice lift and slide that right leg back out and we'll switch sides coming to the forward fold first right foot to the inside of that left thigh inhale arms reach up exhale fold down and forward folds to me are the most challenging poses to do in the morning so don't be alarmed if you're not going as far as
what you're used to doing as the day goes on we become a little bit more flexible but morning it's always a little tougher walk the hands in lift back up and we'll take that seated pigeon pose on the other side so right ankle crosses over your left knee and you can bring that foot in maybe rocking a little keep a nice lift through your chest roll your shoulders back and we'll release as with all of these 10-minute morning yoga practices we end by taking a seat sitting up nice and tall hands at your heart and
just feel into your legs your hips your spine your shoulders taking a moment to really be grateful and thankful to yourself for making time to get on your mat every morning anchoring our intention i love every cell of my body closing with a breath in through the nose out your mouth [Applause] namaste thank you so much i hope you have a wonderful day please do leave me a comment below you can use the hashtag goodmorning so that i know that you're part of the morning yoga movement and hopefully i'll practice again with you tomorrow you
are not done yet i would love for you to click on this video right here to do a five minute guided affirmation meditation also click the link down below right here in order to be notified of every new video that i release part of this morning yoga movement thank you again and i'll see you tomorrow
