10-Minute Yoga Flow

Well hey there, Get Healthy UTV. JC here for a quick 10 minute Yoga Flow. Even though it's 10 minutes, there's no onlys, no justs about it. This is worth your time and it'll change your state by the time we wrap things up here in a moment. So let's begin.

As you come to the back of your yoga mat today, what we're going to do today is really talk about what we mean when we say sun salutation A or sun A, right? Something you often do relatively near the beginning of a yoga practice. Let's go ahead and move through what you probably know best as a sun A to begin here. Find yourself into a downward facing dog and press your palms into your mat. And as you separate your feet about hip width distant, your hands about shoulder width distant, do things that feel good here, right?

Bend your knees. Look under your shoulder. Your other shoulder. If you ask yourself, well, why am I doing these things? Why does my body asked me to do these things?

Let's refer to that as your intuition, right? The part of your body saying, "Hey, do that. That will feel good." So whenever you're on your yoga mat, that's step number one, do things that feel good. Let's move this way. Inhale look forward.

Exhale, bring your feet to the top of your space. Inhale, raise up halfway. Find a long spine. Exhale, fold. Inhale, mountain pose, touch the sky and exhale, fold back down.

Now inhale, halfway lift. Find that long spine again. Keep your long spine as you plant your hands. Step back, high plank and breathe in, and downward facing dog. Yeah, let's do that again.

Hopefully this is familiar. If you've been on your yoga mat before. If you haven't been on a yoga mat before right now it will be familiar. We're gonna do exactly what we just did. Inhale, look forward exhale, bring your feet to the front of your space.

Inhale halfway. And exhale, fold. Mountain pose, touch the sky and fold right on back down. There's your exhale. Inhale halfway, long spine keep it.

Step back, high plank, breathe in. And downward facing dog. I always love to say the intention of sun A is to link your breath to your movement, right? Your breath instigates change in shape. No matter what, even if you're in is still shaped like you are right now in down dog, right?

Your body is still in flux. Every time you breathe in, and every time you breathe out. So sun A is the time we established that habit that when our breath moves, so does our body. Let's learn a little bit of a different sun A today. Two parts, one at the front of our mat.

One at the back. It starts the same way we just did. Inhale, look forward. Exhale, bring your feet to the front of the space. So you've already done this.

Inhale, halfway. And exhale, fold. Can you feel your breath changing your shape? Inhale, which is gonna unfold your body. Mountain pose.

Exhale, your belly contracts, causes to fold right back down. Inhale halfway, spine gets longer 'cause lungs are full. Exhale, high plank. Now breathe in here now exhale down dog. Listen, inhale, walk your hands to the back of your space.

And the exhale fold. Inhale, halfway lift. you found this before, right? Exhale, crouch and curl. Lift your heels above the ground.

Drape your torso over your thighs. As you lift your heels higher and tuck your chin lower, engage your inner thighs. Feel as tight, small balls as you can right here for three. Bring your knees down. Kneeling mountain in two and one.

Knees down, little mini mountain. Reach up. And exhale child's pose. Send your hips back. Sprawl, spill your arms out of your shoulder sockets.

This is your exhale. Now inhale, cow pose. Plant your palms, drop your belly, lift your gaze. And exhale, downward facing dog. That's the second part of our sun A.

Now, it's absolutely normal and natural if right now you are going, "Wait, what just happened? I don't know what just happened. How am I supposed to do it if I don't know what happened?" Think about any new experience. You have to think about it first, right? That's what you just got to do.

Where am I? What am I? Now we'll roll this two more times. I guarantee you, all right? If we listen to that intuition, your body's gonna start going, oh yeah.

I now know how to move it. And then we'll arrive at that place where we go intention of sun A. Now I can breathe my way through and establish that habit that when breath moves, body responds. Let's do it. Now one big breath in and breath out.

Now, less movement on that breath. Inhale, look forward. Exhale, feet front of the space. First half, inhale halfway and exhale, fold. Mountain pose, stand tall and fold back down.

Inhale halfway. Exhale, high plank. Enjoy your inhalation right here and exhale, downward facing dog. Inhale, walk your hands to the back of your space and fold. Inhale, halfway.

Exhale, crouch and curl. Knees come down next. Reach your hands up, kneeling mountain. Exhale, child's pose. Inhale, cow pose.

Lower your belly, slither forward. Look forward, downward facing dog. Exhale. One breath in. We move it again after this breath out.

Inhale, look forward. Exhale, front of your space. Inhale halfway. Exhale, fold, mountain pose. Inhale, feel your breath change.

Make this shape. Exhale, fold back down. Inhale halfway. Exhale, high plank, Big breath, down dog, breath out. Walk your hands back of the space.

Allow your body to move with breath. Inhale halfway, exhale, crouch and curl inhale kneeling mountain knees down. Big breath raises you up. Exhale, child's pose. Inhale, cow pose, exhale downward facing dog.

All of a sudden we move something. We give ourselves position permission to move it again and sooner or later the mind quiets. The body gets loud and sooner or later the body quiets and the breath gets loud. So bring yourself back down to your knees for a moment. Rise up to your kneeling mountain and bring your hands to your seat.

Face your fingertips down camel pose, right? This is one of those postures. How often do we stand on how knees? Not very often. Right?

We often live from our feet, which makes those knees a lot more mobile. And all of a sudden those knees are now your rut. So your hips, which live so tight, right? Get to open up. Squeeze your elbows together behind your back for one more moment.

Yeah breathe in, and breathe out. Bring your shoulders back over your hips and your hips down to your heels. Close your eyes for a moment. Roll out your neck one way, and roll out your neck the other way. Then bring yourself to child's pose.

Right? We're walking through these motions that maybe our unfamiliar in a flow, right? What we're gonna inhale. What we're gonna exhale. So take a moment here.

How far can you pull your fingertips forward? How far can you slide your hips back? This may be one of those moments where rather than working hard, you have to rest hard. You have to give way fully inhale and exhale. Now drive your hips forward to your cow pose.

Keep going, keep going, keep going. As you lower your belly, that transition maybe one that we do not move very often. So as we get ready to flow this sun A one more time, let's see how the body now has responded to taking time to think about it than to feel it. And that we'll breathe through it. Downward facing dog, big breath in and big breath out.

Inhale, look forward exhale, step your feet to the front of your space. Taking as long as you need, inhale halfway then exhale fold. Feel the urgency to touch the sky. Inhale mountain exhale forward fold, then inhale halfway lift exhale, high plank, and big breath in, exhale, downward facing dog. Inhale, walk your hands to the back of your space.

Then exhale, fold, inhale, halfway lift crouch and curl inhale kneeling mountain. You've been here. Now let yourself be where you can be. Exhale, child's pose, inhale cow pose exhale downward facing dog. The beautiful thing about these little 10 minute videos is it allows you to learn something, to apply something, to weave something in to the rest of your day, the rest of your movement.

So perhaps this little sun A that you've learned today is something that you go, you know what? I'm gonna stop, drop and do this son A whenever I need to remind myself of the power of thinking through or feeling through and then breathing a minced, come forward to a high plank and bring your knees on down and swing your legs around. Find yourself into a comfortable seat. We'll finish with a little breath, comfortable seat. I have no idea what that's gonna be for you, but I bet that intuition, that voice that says, hey, do that.

That will feel good. I bet that voice will guide you to where you're gonna be able to be where you are right now. You're gonna bring one hand to your chest. One hand to your belly and feel the heartbeat. Feel the breath rise and fall with gratitude for the things that move you, that ground you, that fire you up, that offer you peace.

We've finished our time breath in. And breath out. Y'all thank you so much for taking 10 minutes out of your day to do a little yoga flow with me. Get Healthy UTV squad. We are so proud of you for showing up for you and for those people around you every single day, we'll see you next time.

Bye.