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Morning Yoga Kickstart

Lesson 1 of 9

Preview: Flow Easy


Morning Yoga Kickstart

Lesson 1 of 9

Preview: Flow Easy


Lesson Info

Preview: Flow Easy

Hi aunt koya web and welcome to flow easy what you're going to need are two blocks or you can have one and if you don't have blocks you can always get a book or something thick that you could put underneath your hand and so we're just going to get started in a nice comfortable position go ahead and grab you ah block or something to sit on it if you can sit in child's pose without a block, you could do that otherwise just go ahead and pop that underneath you and start to lean forward, bring your arms out in front of you and relax your head down, take a big inhale and exhale again big in him and accept we're going to continue with zosia e breathing which is in and out through the nose keeping your lips sealed nice indeed and then slowly walk yourself up cara moved the block from underneath you and slowly come into tabletop position so in tables opposition you want your hands underneath your shoulders and you want your knees together underneath your hits you want to engage your core and y...

ou want to slowly round your back tuck in your chin to your chest for cat and then soli bring your shoulders away from your ears and slowly look up again for cats slowly round, spreading your fingers right and then slowly shoulders away from the ears look up you can have your feet tucked or flat in helling, an ex selling just moving nice and easy and if you want to invite some organic movement here, you could move your body around in circles or you can continue with the cat cows. Just make sure your fingers have spread wide and if you do circles on one side, you wanted two circles on the opposite side and then slowly relaxed back into child's phones. Take two deep breaths here, feeling the strength of your breath on the back of your throat and hell and so li xing. Okay, now that we've kind of awaken the energy in our body, we're going to start with some sun salutations. Slowly step to the top of your mat, it's like your tenant to your chess and around all the way out. One vertebra at a time shoulders down and back mountain pose extended mountain. Bring your arms over your head and exhale forward. Fold all the way down. Inhale, lift halfway, engage your core and ex hell been journeys and step back to plank position fingers nice and why slowly been journeys down and then your chin and chest come down and slowly lay down on your stomach in hell, lift your chest for cobra and then exhale, relax down and how lift your chest fingers a why and excel relax down you can do cobra getter if you already took your toes and come all the way up to upward facing and then bend your knees come into tabletop tuck your chosen slowly shift into dour face just taking a nice and easy bringing energy into your body spread your fingers pressure heels down into the mat and really lift your hips up high to the sky em breathe come up high up on your tippy toes bend your knees and look between your hands as you slowly step to the front of your map in hell lift halfway exhale forward ful and solly round up one vertebra at a time and how arms above your head gaze up exhale hands to heart centre and down by your side here you want to set your intention really feel what you want to cultivate in today's practice what you need to strengthen yourself for your day and take that with you through your flow inhale arms up exhale for awful and how left halfway excel been journeys and step back slowly lower down he'd come to chatter longer this time or if you need to come all the way down you can otherwise come toe up dog or cobra been in your knees if you need to are coming straight to downward facing dog, so take your modifications as you need to listening to your body sometimes your body needs a little rest and sometimes it's ready to roll to just learn toe listen pay attention and most of all breathe in him and excel come a pipe on your tippy toes been journeys and slowly step to the top of the mat in hill left halfway excel floor werfel this time with energy place your palms together and come all the way up exhale hansa heart center and down by your side and here arms come up xo for a full putting it all together and hell if halfway excel been journey step back plank pose slowly lord down shadow wrong and how upward facing excel downward facing embry moving slow and easy being mindful of your body and your movements to sprees relax and let go if you have any tightness in your hamstrings or die just breed into those places come up hyah boy to be tells ben journeys and step to the front of the map and hell left halfway eggs how four ful and hell with energy all the way up excel hands start center and down by your side not some b we're going tobin and come into chair pose holding it here engaging your core really deep here sitting down is most much as you can see could still see your toes in front of you hold here and then slowly for fall in hell left halfway excel been journeys step back plank lord down shattering in how upward faith excel downward facing this time bring your toes together to touch and extend your right leg to the sky engaging your core breathe here soli shift your weight forward bringing your needs here knows and step your foot all the way through into a low lunch and help bring your arms up overhead exhale hands to heart centre and twist to the right bring your left me on the outside of your right and open your arms breathing deep ear slowly bring your hands back together on turn sensor and how arms up and excel hands down and stepping back to downward facing same thing officer side left leg extend of great space by coming onto your toe engage your core and lift julie slowly shift your needs to your nose and step it all the way through into a low lunch and how arms come up excel hands to heart centre and swiss right elbow on outside of your left knee and your goal is to get your hands all the way to a chest sinner but if it's not there yet that's okay just breathe and feel your body open your arms looking up your top hand soli bring your hands back sensor and come back to the middle inhale arms up exhale hands come down and step back plank slowly lower down shattering remembering your option if you want to come to cobra you hear and if you need to use your knees for tabletop shifting into dour facing dog can breed deep wherever you are come up high upon your to be toes bend your knees and step to the top of the map and how lived halfway exhale forward fel in hell with energy all the way up and come back into chair pose wth come a little bit deeper and extend all the way up hands to heart centre and down by your side again share posed here sweeping the arms up and forward fall all the way down when you come up for a flat back, make sure you're lengthening your shoulders away from your ears really extending through the stretch and lengthening through the hamstring just really hold it here just to feel the length you should fill it in your hamstring your navel is tucked in and your shoulders are pulling away from your years and then ben journeys and step back to plank slowly lower down shadow hunger and held up we're facing exiled our facey breed deep here bring your toes together to touch right leg comes high to the sky shift your weight forward bring your needs your nose and step that foot all the way through and how come up crescent now if this is hard for you to balance, you can bring your blocks on either side of your foot and just hold here breathing deep this is good enough because you could still feel the stretch you're still making sure your knees over your toe and releasing your shoulders away from your ears open your chest and feel it here so here's a really great place to start or and then when you're ready you can come up to crescent slowly moving your blocks as you come down excel in him and exhale back we're going to do the same thing the opposite side left lycos hi shift your weight forward need to know step it all the way through and bind your blocks if you need to place them down and hold it here staying here the entire time or when you're ready coming up to crescent breathing deep should be able to hear your breath slowly removing your box placing your hands down chatter ranga up we're facing and our facing breeding with each movement come up high upon your tippy toes been journeys and bring your knees all the way down to the ground move your blocks behind you so that was a flow to get your body warmed up and now we're going to come down to the ground we're gonna work on a little bit of core work so sitting in the center via matt come to boat pose breathing deeply here hold it here for your balance you got this and just hold it here bring your knees together really squeeze your thigh squeeze your feet. Hold it here maybe ahn do just a little bit to make it a little bit harder feel your core fill your better bellybutton mixtures turned on breathe smile hold and then slowly release crossing your ankles you want to come up onto your shins were just going to do easy back been nice and easy for camel bring your hips forward so your hips air over your knees and then bring your hands to your low back you can place your palms facing up or your palms facing down whatever feels best on your arms and then slowly just lift your head slowly lifting your heart letting your heart float up towards the ceiling breathe deep here and slowly come down child's pose bring your arms out in front of you this time bring your knees out to the side and just let your heart melt take a couple deep breaths here and solely come up one vertebra at a time cross your ankles and come onto your back slowly scooting to the front of your mat and grabbing onto your thighs too slowly come down bring her right heel out to the right of your mat and the left heel out to your left bring your palms facing up I'm released your shoulders away from your ears for corpse or starfish pose like the college and right here to stalin court's pose means you are letting go letting all the old die two we birth a new, a new existence, a new reality, such a sem brace your new reality, your fresh start right here, like a deep in him, and accept again. And how elections shoulders away from your use. Excel completely. Relax, slowly, will go. Your fingers were toes. Bend your knees and bring them into your chest and slowly roll onto your side, placing your hands down to first yourself up and just come too easy seated pose right here. Relax your shoulders down, and you've got a clean slate. See you next time.

Class Description

Skill level: Beginner
Classes: 7
Time: 15-30 min
Cycle: 7 days

If you’re a creator, beginning your workday staring at a blank screen, page or canvas can be intimidating. One way to avoid that feeling is to start your day with a short, 15-minute daily yoga routine, which can help you relax and invigorate your mind, get in touch with your creative center, and find the inspiration you need to create for the rest of the day. This yoga schedule for a week course will help you:

  • Feel energized, mentally refreshed, calm and focused
  • Dig deeper into your unconscious mind
  • Become stronger, more flexible and toned

Koya Webb is an internationally recognized health and wellness coach who is passionate about inspiring people to reach their goals through fitness and a healthy lifestyle. Koya is a sought-after source and contributor for the health and wellness community, appearing on NBC and CBS, as well as being featured in magazines such as Essence, Oxygen, and Max Sport and Fitness. Her transformational seminars, retreats and workshops have inspired many to live more holistic and fulfilling lives. In this yoga schedule for a week course, Koya will teach you how to:

  • Build range of motion in the hips, back and hamstrings with static stretch
  • Do an inversion practice and fiery core work
  • Perform dynamic sculpting moves, lengthening sequences and toning
  • Increase flexibility and strength

Workout Descriptions:

Day 1: Flow Easy
This straightforward easy flow yoga will energize your body and awaken your mind, so you're mentally and physically pumped for the week ahead.

Day 2: Flexibility Flow
This yoga to increase flexibility class reinforces balance, increasing flexibility and blood flow so you can tackle whatever the day has in store.

Day 3: Strength Flow
This 15-minute yoga flow will strengthen your mind and body so you can soar through the rest of the week.

Day 4: Yin Flow
This yin yoga flow class builds a range of motion in the hips, back and hamstrings through a quick yet thorough static stretch sequence.

Day 5: Core and Inversions
This workout includes a playful yoga inversion practice as well as fiery and fun core work.

Day 6: Sculpt and Flow
This class combines dynamic sculpt sequence, lengthening sequences and toning while increasing flexibility and strength in a 30-minute flow.

Day 7: Meditation and Rest Day
Refocus and recenter with this calming short morning meditation and breathwork class.


Nicole McIntyre

As someone who is an absolute beginner to Yoga I really appreciate Koya showing all the ways the poses can be modified. Thanks CL for this!