Full Body Power Yoga Flow: No Props Needed | 25 Minute, Morning Routine for Energy Boost!

Hi, my name is Liberty. Welcome back to my Power Yoga series. Today we're gonna be doing a full body dynamic row. You don't need any props for today's class, so let's go ahead and get started. If you're not in a place where you can practice with me right now, save this video to your watch later and join me whenever you can. Hey there, for today's class we'll start in a child's pose. Bring your big toes to touch and then spread your legs as wide as you can, and gently walk your hands to the front of your space. Placing your forehead on the ground, take a deep inhale, deep breath out. Good, a few more like that. Full breathing, deep exhale. Good, once more. Take a deep inhale, grab as much air as you can, then audibly let it go. The next inhale, start walking your hands towards the right side of your space, as far right as you can. Lengthening through the left side body, breathe in here, and breathe out. As you're breathing, bring your hands back into center. As you exhale, send your hands to the left side of your space. Full inhale, and deep exhale. Take a breathing to bring your hands back into center. As you breathe out, slowly start rolling out of your heels and into a tabletop position. Walk your hands back so they can be underneath your shoulders, knees underneath your sit bones. Spread your fingers wide. Take an inhale for cow pose, belly down, shoulders up, gaze high. Good, as you exhale, do your cat, chin to chest, push the far away. Nice, a few more like that. Inhale, cow pose, belly down, and open. Exhale, cat, to push away. One more, inhale to open. Exhale, push away. As you inhale, come back into center. Bring the right arm up. Exhale, hovering, thread the needle. Right hand is going to go down and through, but keep it off the ground. Good, a few more. Inhale, open. Exhale, down and through. One more, breathe it up. Exhale, down. Good, inhale, reach. Exhale, bring your right hand down. Bring the right shoulder on the ground. Rest your shoulder there. You can stay here, bring your left hand to the front of your space. You can stay there, bring your left hand behind your low back to open your shoulders a tiny bit more. Move it in. Deep breath out. Last inhale. As you exhale, bring your left hand back down on the ground. Inhale, reach back up with the right arm. Breathe out, bring your right hand to the front of your space, square your hips. Take an inhale to send the left foot back, flex your toes. As you breathe out, try and make a straight line between your front hand and your back foot. Inhale, try and lift everything higher. Exhale, connect elbow to knee. Breathe in, reach. Breathe out, connect. A few more, reach. Exhale, tap. Last one, reach. Exhale, connect and hold here. Really press the knee against the elbow, elbow against your knee. Hold there, deep inhale. Exhale to release, bend your left leg, send your left toes to your head, try and touch it. And then reach for your left foot with your right hand. You can either press that foot closer to your glute for a quad stretch, or the foot away from you for a shoulder opening pose. Deep inhale as you hold. Breathe out. Last breath in. Exhale to release your foot, send the left leg back. Second inhale, walk your hands to the front of your space a tiny bit more, keeping your left leg lifted. Exhale, first Chaturanga, modify. Bend your elbows, chin to the ground. Send your left leg as high as you can. Breathe in, bring it up. Exhale down. Two more, inhale up. Exhale down. Last one, reach. Exhale, lower. Good. Inhale, bring your belly on the ground. Exhale, bring your hands in front of you, push the far away for seal pose. Take an inhale, roll your shoulders back, send the heart forward. Exhale, right shoulder, right ear. Inhale, center. Exhale, left shoulder, left ear. Breathe in, come to center. Breathe out, coming to a sphinch pose, elbows on the ground, palms facing forward. Take an inhale to touch your toes. Exhale to lift your hips for a forearm plank, holding here. Find the strength in your body, take an inhale. Breathe out, make sure elbows are right below your shoulders. Once more, open it. Deep breath out. Last inhale. Good. Exhale, walk your feet to the front of your space, finding dolphin pose. Press your chest towards the back of your space. Your knees can be bent, your heels can be off the ground. Big inhale as you stay. Good. And as you breathe out, bring your knees back down on the mat. Inhale, lift your hands back into tabletop. As you breathe out, readjust the pose. This time, other side. Inhale, bring the left leg up, left arm high. Exhale, left hand down and through. Breathe in, reach up. Exhale, down and through. Last one, reach. Exhale, down and through. Hold in here. Bring your left shoulder down on the ground. You can stay there. Maybe you bring your right hand forward, or maybe you bring your right hand behind your lower back. Allow for the weight of your body to be on your shoulder, not on your neck. Big inhale. Breathe out. Last breath in. Exhale slowly, bring your hand back down on the ground. Inhale to relengthen the left arm up. Exhale, center to the front of your space. Breathe in, adjust your footing, and then send the right foot to the back of the mat. Flexing your right toes, keep the heel as high as your hip, or maybe higher. Inhale to stay. Exhale, connect elbow to knee. Breathe out. Exhale, connect. Feel more reach. Exhale, down. Last one, up. Exhale, connect and hold for three. Hold for two. Inhale to center all the way to the front. Exhale to bend your left foot. Try and bring your toes towards your nose. Deep inhale. Exhale, reach for your right foot with the left hand. Then press the foot away from you. Take a deep inhale there. Good. As you exhale, release the foot back down. Walk both hands to the front of the mat. Same thing here. Keep your right foot as high as you can. Inhale to lean. Exhale to bend your elbows. Inhale, push up. Exhale, bend your elbows. One more. Inhale, up. Exhale, chest to the ground. Hold there. Lift up. Breathe out, come down onto your belly. Bring your hands in front of you, and then push the foot away, engaging your glutes. Take a deep inhale. Big exhale. One more inhale here. Exhale, elbows down on the ground. Tuck your toes. Inhale to lift your hips off the ground for end plank. Now you can find stillness here, or start rocking back and forward. Two more rounds of breath there. With the next inhale, slowly start walking your feet to the front of the mat, dolphin pose. Keep pressing your chest towards the back wall. Take a deep inhale. Big exhale. Now challenge here. As you inhale, see if you can press one or both hands at the same time to lift your elbows for downward facing dog. Nice. Once you're in your down dog, maybe you pedal your feet. Maybe you move your hips side to side. With the next inhale, lift your heels off the ground. Exhale, send your heels to the left side. Breathe in, lift your right arm up. As you breathe out, stay here, trying to lift your hips a little higher. Take an inhale to lift. Good. Exhale, right hand is going to tread, just like Good. Two more. Inhale up. Exhale, send it down. Breathe it up. Exhale down. Last one, reach. Exhale, twist. Good. Inhale, bring it up. Exhale, right hand down. Inhale, heels to center. Once you're here, you're sending your heels towards the right side. Hips follow, then lift the left arm up. Take an inhale to stay. Exhale, tread the needle. Two more. Inhale, reach. Exhale, tread. Inhale, up. Exhale, down. Last one, reach. Exhale, lower. Inhale, back into your downward facing dog. With your exhale, bend your knees and forward. Inhale, travel to the front of your space forward fold. Grab opposite elbows, relax your head. Take a few seconds in your bird dog here. Allow for the head to hang heavy. Shake it a little side to side. Breathe it in. Let it go. With the next inhale, halfway lift. Exhale, forward fold. Breathing to come all the way up. Exhale, hands onto your heart center. As you inhale, reach your arms up. Exhale, hands to your heart. Lift the right heel off the mat. Step the right foot all the way to the back of your space. Finding yourself in a wide-legged stance. Turn your heels in, toes out. Inhale, reach your arms up. Exhale, goddess pose, arms in cactus. Good. Inhale, reach. Exhale, lower. Inhale, up. Exhale, down. A few more, reach. And lower. Last one, up. Stay down. Hold there. Take an inhale. Deep exhale to sit a little lower. As you breathe in, interlace your fingers behind your neck. Breathe out, left elbow, left knee. Inhale, center. Exhale, to the right. Good. A few more. Inhale, up. Exhale, left. Inhale, up. And right. Good. Two more. Center, left. Inhale, out. Last one. Inhale, left. Inhale, right. Inhale, come back to center. Exhale, release your hands. Keep your arms to the ceiling. See if you can lift your heels and pulsing up and down for five, four, three, two, and one. Inhale to lengthen. Exhale, release both hands to the ground. Inhale, halfway left. Exhale, forward fold. Good. Again, inhale, halfway left. Exhale, forward fold. Bring your left hand in the middle of your space. Take an inhale to reach your right arm up. Twist to the right side. Good. And as you breathe out, you can stay here. Bring the right hand behind your low back for half a bind. Breathe in, use that left hand to keep twisting to the back of your space. Four, inhale. Good. And as you exhale, release that hand other side. Breathe in, bring the left arm up. Breathe out, left hand behind yourself. Inhale to twist and look up. Exhale, stay. Last. Inhale. Exhale, release the top hand back down on the ground. Take an inhale to pivot your left toes to the front of your mat. Walk your hands to the left side a tiny bit. Left hand stays on the ground or on your knee. Take an inhale to open the right arm up. Extend the side angle. Good. Now take a few seconds here. Full inhale as you keep twisting your top shoulder towards the back wall, your left elbow is pushing the left knee away from you. Good. As you inhale, stay here. Exhale from the top hand back. Down four and up for one. Back, down for two. Back, down for three. Bring your whole torso with you. Revert triangle pose. Deep inhale as you stay. Good. As you exhale, back into active extended side angle. Both arms to the front of your mat. Good. Rebend the left knee. Good. Inhale, revert triangle. Exhale, active extended side angle. Inhale, revert. Exhale, active. Last one. Breathing up. Good. Exhale, all the way to the front of your space. Hold in here for three, for two, and one. Come back into your extended side angle. Take a deep breath in. Exhale, bring both hands inside of your left foot. Spin the back heel off the ground. Rock a little bit back and forward. Back. Good. And now here, bring your hands on the mat. Bend your elbows a bit. Start bringing your elbows around your hips. Coming low. Inhale, push up. Exhale, down. Inhale, up. Last one, down. Inhale, pull. Good. Exhale, down. Inhale, pull. Release the right knee down. Lengthen the front leg. Halfway splits on an angle. You can walk your hands closer to you so that you have more support. Deep breath in here. And out. The next inhale slowly start walking your hands towards the lower edge of your space. Spin the right foot to the back. Finding yourself in a supported side plank. Facing to the side of the mat, lift the left arm high. Good. Make sure your right wrist is right underneath your right shoulder. Second inhale, keep your left arm up. Breathe out, flex your left toes and lift them off the ground. Your right knee is right below your head. Right wrist right below your shoulder. Second inhale to keep left and the left foot higher, flexing your toes. Exhale, connect elbow to knee. Inhale, lengthen. Exhale, connect. Breathe in, reach. Breathe out, tap. Last one, reach. And tap. Good. Inhale, reach. Hold there. Flex your foot and pulse up and down for five, four, three, two. Good. Exhale, release the foot down. Inhale, walk both hands to the front of your space. Tuck the back toes. As you exhale, lift the back knee off the ground. Second inhale to lengthen the left leg. Finding pyramid pose. Both hands around your left foot, forehead to your knee. Deep breath in. Deep breath out. Good. One more full inhale. As you exhale, slowly start walking your hands back into the long edge of your mat. Inhale, halfway lift. Exhale, forward fold. Breathing to come all the way up, star pose, hands high. Exhale, hands onto your heart center. Again, breathing, star pose. Exhale, hands onto your heart. Spin your heels in, toes out. Bend your knees, sit low. Bring your hands onto your knees. Inhale to push your knees away. Exhale, left shoulder down, look at the right side. Inhale, center. Exhale, right shoulder down, look at the left. Once more, center. Look back. Good. Center. Look left. Inhale, center. Exhale, spin your heels in, toes out, forward fold. Slowly start bringing now the right toes to the back of the mat. Walk yourself to the back of your space. Right hand next to your right foot. Inhale to bring the left arm up. Extended side angle on the other side. Your right knee is bent 90 degrees. If this feels too low, you can always bring your right elbow on your right knee to give you more support. Good. Now, like you did on the other side, draw your circles with your arm. Send it back, down, up for one. Back, down, and up for two. Back, down, and up for three. Take an inhale to re-bend your triangle, bringing it all the way up and back. Good. Exhale to re-bend the right knee, lean forward, active extended side angle, both arms to the front. Good. Inhale, lean back. Exhale, center to the front of your space. Two more. Inhale, up. Exhale, forward. Last one. Inhale, up. Good. Exhale, all the way forward. This time, release the elbow here. Take a full inhale. Good. And as you exhale, top hand goes down. Both hands inside of your right foot. Bend the back heel down. Lizard pose. Bring your hands shoulder-width apart. Take an inhale to push the foot away. Exhale, chaturanga arms. Bend your elbows. Come as low as you can. Inhale, push up. Exhale, lower. Breathing up. Exhale, down. Inhale, lift. Exhale, lower. Good. Inhale, lift. Exhale, release the left knee down. Lengthen the right leg. Halfway splits on the other side. Hands are coming closer to you to give you more stability here. Make sure your left right toes are flexed, so you're making sure that they're pointing towards your nose. Nice. Full inhale. Good. And as you exhale, coming into that supported side plank, start walking your hands through the long edge of your mat. Spin your left foot towards the back of your space. Stack your hip on top of your knee. Rest underneath your shoulder. Inhale, reach the left arm high. Exhale, flex your right toes. Sorry, right hand, right toes. Try and keep the right heel as high as your hips. Take an inhale to stay. Exhale, connect elbow to knee. Breathe in, reach. Breathe out, tap. Inhale, reach. Exhale, connect. Last one, reach. Exhale, tap. Good. Inhale, reach and hold or pause for five, four, three, two, and one. Bring the foot back down on the ground. Bring the top hand back down. Walk your hands back to that front leg. Tuck the back toes, lift the back knee, finding your pyramid pose. Forehead is trying to go towards your right knee. Take an inhale, halfway lift. Exhale, forward fold. Breathe in to walk yourself back into that wide-legged forward fold, facing the side. And slowly start bending one knee, then the other. One knee and the other. Gently walk your feet together, eventually finding yourself in a seated pose with your legs extended as wide as they can go. Try to notice if you're arching to the back of your space. Try and pebble your hips forward. Flex your right toes a lot. As you inhale, reach your arms up. Exhale, bring your right hand towards your left hip. Breathe in, reach high with the left arm. Exhale, lean towards the left side of your space. You can stay up here, maybe reach for your toes. Try to make sure that your top shoulder is not going down. Keep it open. Deep breath in. Deep breath out. Inhale, bring yourself back up, both hands high. Exhale, left hand towards your right hip. Breathe in, reach up with the right arm. Breathe out, lean towards the left side, keeping your feet flexed. Top shoulder back. Deep inhale, deep breath out. Inhale to come up. Exhale, bring both hands right next to your body. We're going to do something challenging here. Hands in between your legs, point your toes. You're going to roll slightly back. As you inhale, push with your hands. See if you can lift your heels. And if you lift, we're going to pulse it up and down for five. Good job. Four, three, two, one and a half, and one. Slowly bring the feet back down. Shake it out. Maybe you have a little bit of cramps in your hip flexors. Tap it a little bit. Good. Take an inhale, reach your hands high. Flex your feet. Exhale, slightly forward fold in between your legs. You can bring your hands down, maybe your forearms, maybe your whole torso goes down. Deep breath out. Slowly bring yourself back up. Spin the left foot to the back of your space. Bring both hands on the ground. Tuck your toes. Find yourself in a high plank. Take an inhale there. As you breathe out, slowly bring your elbows to the ground. Inhale, belly on the ground. Push the foot away for a steel pose or a high cobra. Good. And as you exhale, stay here. Keep engaging your glutes, pressing the shoulders down and back. Breathe in here. Breathe out to bring your hands down on the ground. Maybe you use your hands as a pillow. Take an inhale, start lifting the left leg high. Pulse it out for five, four, three, two, good. Bend your right left knee. Bring the left foot behind the right, opening your right arm to the right side of your space. Right wrist as high as your shoulder. Left hand can go behind your low back for half a bind. Maybe you grab onto your foot and pull it close to you. Or maybe you grab onto your leg and kick it to the ceiling for a hamstring stretch. Pull it in. Good. And as you exhale, slowly release that foot down on the ground. Send your hands back into center. Lift the right leg. Pulse it up and down for five, four, three. Open that hand to the left side. Bend the right knee. Bring it behind your low back. Good. Move it in here. Your right wrist is as high as your right shoulder. Your left wrist is as high as your left shoulder. Maybe your right hand goes behind. Deep inhale. Good. And as you breathe out, slowly bring yourself back into center. From here, bring your hands underneath your shoulders. Brace your body all the way up and back. Sit in a child's pose. You have an option to transfer into a more comfortable pose or stay in child's pose to finish today's practice. Taking a few more rounds of breath and whenever you feel ready to go on with your day, go on and enjoy your day. Thank you. Thank you so much for practicing with me. If you like this video and you would like to see more, make sure you download our app, Yoga Plus. Don't forget to watch the next video of my series. Bye. Welcome to Yoga Plus, courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the Pose Library. Yoga Plus by Psyche Truth, available on Google Play and the App Store. Join us for 14 and 30-day programs, hour-long classes, and much more on our yoga app, Yoga Plus by Psyche Truth. 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