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Energizing Morning Flow from Venice (20min Video)

By Dagmar Spremberg on 05 October 2024

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Maybe life has been so busy that you’re skipping the crucial time to nourish yourself?

In the midst of life’s busyness, I’ve found that yoga offers a sanctuary—a place to return to myself, to breathe deeply, and to reconnect with the present moment. Over the years, my practice has taught me the profound importance of slowing down, of truly listening to my body, and of finding balance both on and off the mat.

Every stretch, every breath, every moment spent in stillness is an opportunity to nurture both body and soul. It’s in these moments that I feel the gentle unfolding of tension, the quieting of the mind, and the opening of the heart. Yoga, for me, is not just a physical practice; it’s a journey towards inner peace and self-discovery.

Flow with Me: A guided, energizing morning yoga flow

We don’t always have time for a long yoga practice, but that doesn’t need to stop us at all from getting on the mat. In this 20 min video you will experience how energizing a short flow can be, and how it will change the mood of your day. You can also read the benefits of each individual asana in the list below:

Begin by interlacing your hands and reaching your arms overhead, rooting down through your feet as you breathe deeply. Allow your elbows to soften, creating space in your shoulders. Release and switch the interlacing of your fingers, lifting your arms again with a soft, expansive breath.

  • Side Stretch: Reach your left hand out and extend your right arm over your ear, breathing deeply into the side of your body. This pose increases flexibility in your side muscles, improves lung capacity, and releases tension in the torso. Repeat on the other side, letting your breath guide the movement for an even stretch.
  • Cat-Cow Flow: Transition onto all fours, with your hands beneath your shoulders. As you inhale, arch your back, opening the chest, and as you exhale, round the spine, engaging your core. This gentle flow warms up the spine, improves flexibility, and enhances circulation, bringing mobility to your back and neck.
  • Downward Facing Dog: Press back into Downward Dog, stretching your legs and lengthening your spine. This full-body stretch builds strength in the arms, shoulders, and legs, while lengthening the hamstrings and calves. It also helps relieve tension in the back and promotes a sense of grounding through the breath.
  • Warrior Sequence: Step into Warrior poses, feeling grounded and empowered. These standing postures enhance balance, strengthen your legs and core, and cultivate a sense of stability. Flowing with your breath energizes the body while sharpening focus and mindfulness.
  • Chair Pose: Sit back into Chair Pose, engaging your core and legs. This strengthening pose builds endurance in the thighs, tones the lower body, and activates your core. It also promotes mental resilience as you hold steady through the challenge of the posture.
  • Standing Forward Fold: Fold forward, letting go of any tension in your back and legs. This pose stretches the hamstrings, releases the lower back, and calms the nervous system. By breathing deeply, you can soften into the pose, allowing more relaxation and release.
  • Twists and Stretches: Incorporate gentle twists and side stretches to detoxify the body and improve digestion. These movements enhance spinal mobility, release any lingering tension, and help restore balance, leaving you feeling refreshed and aligned.
  • Bridge Pose: Lie on your back and lift your hips into Bridge Pose, taking deep breaths into your chest. This heart-opening posture strengthens the legs and glutes while opening the chest and shoulders. It also soothes the nervous system, promoting calmness and clarity.
  • Final Relaxation (Shavasana): Conclude your practice with Shavasana, lying flat and allowing your body to relax completely. This restorative pose helps you absorb the benefits of your practice, calming the mind, reducing stress, and promoting deep, healing relaxation.

Embrace Your Practice, Embrace Yourself

Taking time for yourself each day is a powerful act of self-love. Whether you’re joining me in one of my retreats or practicing in your own space, know that you are nurturing your body, mind, and spirit with each breath.

Join me in person to nourish and deepen your Practice!

If this practice resonated with you, I invite you to join one of my upcoming retreats, where we can dive even deeper into your yoga journey together. Imagine practicing in serene, beautiful locations that inspire and uplift you.

Or, if you’re looking to maintain a regular practice from the comfort of your home, consider joining my monthly membership. With over 70 videos on demand, you can find the perfect flow to match your mood and schedule.

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By Dagmar Spremberg on October 5, 2024 / /

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