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A 15-minute yoga session to get your energy up in the morning

Boost your energy levels first thing in the morning by incorporating a 15-minute energizing yoga session inspired by sun salutations into your routine. The Energizing Yoga session, led by coach Briohny Smyth, is filmed on the shores of a beach paradise in Thailand. By mobilising the whole body with gentle, non-impact movements, you awaken the body and mind to start the day in the best possible way.

Soft start with a cycle of awakening movements

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Put on your outfit and roll out your mat. This morning starts with the sound of the waves on the other side of the world with your iFIT coach:

  1. Stand with open hands, ready to welcome this day
  2. Raise your arms and join your hands above your head
  3. Bend over with your hands clasped behind you until your head is level with your knees, without straining or trying to stretch your legs at all costs
  4. Separate your hands and place them on the ground in front of you
  5. Put your knees on the floor, leaning on your hands, stretch your back by alternating the cow posture (hollow back) on the inhale and the cat posture (round back) on the exhale 3 times
  6. Place your feet behind you and raise your pelvis while stretching your legs, hands still on the ground, trying to make your spine grow: your body forms an A, you are in the head down dog position
  7. Move your feet back and get into a plank position, then a cobra position, by raising your head and opening your shoulders, then take hold of your legs and stretch them to return to the head down dog position
  8. Reproduce this sequence: plank, cobra, then back to the head down dog position
  9. Slowly stand up, roll up your back, open your hands, raise them above your head, then join them in front of your heart. You are warmed up, now wide awake and ready for another cycle of postures.

The heart of the session: a sequence of postures to awaken the whole body

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You will now repeat this sequence four times, breathing deeply and using slow movements for smooth transitions between moves:

  1. Stand with your feet planted on the ground in the mountain pose, open your hands and join them above your head
  2. Bend over and curl your back until your hands almost touch the floor
  3. Move one foot forward at shoulder level and bend both legs into a low lunge position
  4. Raise your arms above your head, opening your shoulders wide to achieve Warrior Pose 1
  5. Put your hands in front of you and stand in a head down dog position (at A)
  6. Move your feet back into a plank position, then a cobra position, lifting your head and squeezing your shoulder blades together, then return to the head down dog position
  7. Supporting yourself with your hands, raise one leg behind you
  8. Lower the leg and bring it to shoulder level to repeat the low lunge and warrior sequence
    For the first three times, stand up with your back curled, open your hands, raise them above your head, and then join them in front of your heart.

Finish the training, and you are ready to face the day

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In the fourth cycle, after step 8, you are in the warrior position (low lunge, arms up). This time, do not stand up, but start a final sequence of postures:

  1. Kneel with your hands behind your hips and your head back, then grab your heels: this is the camel pose, perfect for opening the rib cage and freeing the diaphragm
  2. Return to your knees, then lie on your back with your legs bent and your heels level with your buttocks
  3. Perform a half-bridge by raising your pelvis, with your heels firmly planted on the ground
  4. Without lowering your pelvis, place your palms next to your shoulders and raise your torso to form a full bridge: head down, you see the world from a whole new perspective
  5. Rest by returning to the lying position slowly, legs bent, heels on the ground
  6. Bring your knees together in front of your chest and wrap your arms around them
  7. Lie on your back, eyes closed, hands open, and take a few moments for yourself, away from the hustle and bustle of the world
    Rejuvenated, calm, invigorated and wide awake, you will work miracles today!
    Watch the full video session in the iFIT library, under Quick Yoga.

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