10-Minute Morning Wake Up Yoga With Kyle Miller & Sian Gordon of Love Yoga
Start in a comfortable seat (grab a pillow from the couch and make yourself a throne). Close your eyes and use these first few moments to “land” in the time and space of your practice. Let the mind settle, take inventory, and recognize that the next few moments are carved out for your well being. Take 5 deep breaths, consciously filling the lungs and expanding the ribcage and then emptying the lungs and drawing the navel back. Some days you’ll need 10 breaths to quiet the clamor…
Start on your hands and knees, wrists underneath your shoulders. Inhale and arch the back; exhale and round the spine, tucking your chin and tail. Repeat until you get some warmth and suppleness in the vertebrae. Extra credit: Flip your wrists so your fingers point towards your knees. Staying on the hands and knees, start to “stir it up.” Basically, MOVE AROUND! Make big circles with your pelvis, neck, shoulders, jaw. Feel free to move as subtly or vigorously as your body will allow. Pause and appreciate the synovial fluid lubricating all of your joints and how enjoyable it is to be alive and embodied!
Down dog: From the hands and knees, extend your legs back and come to down dog. Now walk your dog, bend one knee and extend the other heel down, shift your weight from one hand to the other. Feel the back of the body and shoulders flushing open. Take 10 deep breaths.
Plank: From down dog, roll forward into plank, stacking your shoulders over your wrists. Move back and forth from dog to plank a few times, creating fluidity and warmth. Then hold plank for 3 to 5 deep breaths, 3 to 5 times, pressing back to dog or resting child’s pose between each round.
Side plank: From plank, roll on to the outside of your right foot and your right hand. Dial it up by raising your left leg, make it easier by placing your right knee down. Do each side 3 times for 5 breaths. Note that your ability to be expansive comes from the stability of a nice connection to the earth.
Forearm plank: Lower onto both forearms. You want to REALLY engage your core here, it should almost feel like you are tucking your tail. Basically hold as long and as calmly as possible and then take rest in child’s pose.
Pigeon: From down dog, lay your shin across the front of your mat at a 45 degree angle. Fold forward and try to relax. Relax the neck, jaw, shoulders. Give into gravity, let go of the resistance. Focus on deep breathing, 10 breaths if you can stand it.
Bridge: Lay on your back, bend your knees and set the feet hips width apart and close to your seat. Press the feet down and lift the pelvis up. Interlace your fingers, squeeze the blades together and open up the front of the body. Close the eyes for 5 breaths, up to 3 times.
Come back to your throne. Give yourself a moment of stillness to let everything sink in and to appreciate the effect of your practice. In this moment, while you are receptive and open, set your perspective where it needs to be… you know the day you have ahead, what’s the best point of view for you to assume? How can you make today as easy as possible? Hands in prayer, bow your head, and express gratitude.
Now get out there and conquer the world!
(Kyle and Sian made a playlist just for our Beauty Banter readers! Click here to download the below songs).
Once Around the Block: Badly Drawn Boy
Flaxen: Dean Blunt
Tyrone: Erykah Badu
Something About Us: Daft Punk
Ordinary Life: Kristen Barry
Live Your Life: Yuna
Wuthering Heights: Kate Bush
Hey Now: London Grammar
Prideless: Natasha Kimeto
These Days: Nico
— Kyle Miller & Sian Gordon of Love Yoga.
*Visit one of their Love Yoga studios in Venice or Silverlake.