Welcome to Yoga Day and Morning Stretch with Ludo

<<7>> hello everybody and welcome to this

<<9>> amazing international yoga day today we

<<13>> have so much content planned out to you

<<15>> so we do hope that you enjoy it for

<<18>> those of you who don't know me yet my

<<19>> name is drew them full names Ludovico

<<22>> but call me to do please and I'm the MDM

<<26>> market development manager for the

<<27>> Adriatic region today you're seeing me

<<30>> here in this a little bit different

<<31>> space and surroundings because I'm also

<<34>> a yoga teacher and this is why I brought

<<36>> us here today to teach you this

<<38>> energizing beautiful native class that

<<41>> you can do however you want and how many

<<45>> times you want just to get you started

<<46>> for the day I'm gonna be opening the

<<49>> session but during the day we have a

<<51>> full content we're gonna have a panel

<<53>> moderated by my beautiful colleague Lisa

<<55>> Rinna and they are for the UK and

<<57>> Ireland and we are going to finish the

<<59>> day with another really long pinatas

<<61>> session and it's gonna be really juicy

<<63>> flow for you to just end up today so I

<<67>> think I've said everything let's get

<<68>> started so first thing first let's go to

<<72>> child pose so our knees are spread

<<77>> towards the edge of the month and our

<<79>> big toes touching expand your hands

<<81>> forward place your forehead on a nap and

<<84>> just breathe here for a couple of breath

<<87>> inhaling through the nose and exhaling

<<92>> through the nose

<<102>> from these thoughts we don't want to

<<104>> keep it too long because as I said we

<<106>> want to wake up so from here we can have

<<109>> a wiggle of the hips a shrug of the

<<112>> shoulders and rope up the hand just to

<<117>> wake up and again inhale and exhale with

<<127>> mix emulation come on to a comfortable

<<132>> tabletop position remember we're

<<134>> starting with a neutral spine

<<136>> so our abs are pretty really engaged and

<<138>> from here we are duplicating our spine

<<140>> so we start with inhaling we arch your

<<143>> back we gaze towards the ceiling as we

<<146>> extend our neck and then we exhale we

<<149>> round the spine we draw the belly button

<<152>> close closer to the spine and we release

<<156>> the neck then again inhale look up and

<<161>> then exhale round inhale arch the back

<<170>> and that eggs around remember that you

<<177>> don't need to be super straight and

<<180>> straight with your arms you can be a

<<182>> little bit more playful so when we

<<183>> inhale you can kind of you know we go

<<187>> and just have fun in this morning

<<190>> practice and then again when we exhale

<<192>> you can draw your body close to your

<<195>> heels you can just feel something do

<<199>> something that feels good for you today

<<200>> so again don't be super stiff and

<<203>> remember to bring this element of

<<205>> playfulness in your practice from here

<<208>> when you're ready tuck your toes behind

<<210>> you and start lifting up and press the

<<214>> - your first downward-facing dog you can

<<218>> release the head say yes no shaking the

<<221>> hand and also stretching your legs the

<<228>> hips a little bit and when you ready

<<232>> just keep this position for a few breath

<<235>> inhale in exhale

<<248>> next time you in you inhale look up you

<<252>> look forwards your hand and you step

<<253>> towards the front of the mat from here

<<256>> you release it back you stretch for a

<<259>> second and then forward fold from here

<<262>> and welcome to preview out those just

<<265>> bounce a little bit or we go side to

<<268>> side

<<269>> [Music]

<<277>> then we didn't create space and now with

<<281>> the next innovation come up slowly I'm

<<283>> rolling one vertebra determine and

<<286>> remember head and neck are the last

<<288>> things to come up verified now that we

<<292>> know it's ending we do not do some

<<294>> stretches to stretch our sides of the

<<296>> body so standing here in the center of

<<299>> the mat feet are hip-width apart we

<<301>> inhale we stretch our arms towards the

<<303>> ceiling then the right hand is taking

<<306>> the left wrist and it's pushing it

<<308>> towards the right side so that the body

<<311>> is automatically going towards the left

<<313>> and inhale exhale with the next in

<<320>> addition coming up switch inside and

<<324>> again now we are pushing towards the

<<326>> right side you can keep it keep doing

<<330>> that for a couple of time you want to

<<333>> bring some movement so don't stay to

<<335>> steal and don't hold the poses for too

<<337>> long okay now to make it even more

<<341>> stretch it bring your feet closer

<<344>> together and this time you can cross

<<347>> your right leg behind the left so that

<<349>> already the legs are twisted and again

<<351>> we repeat inhale arms are out towards

<<354>> the city the grubbing is the same so

<<357>> right hand is for being the left wrist

<<360>> and we are pushing towards the right

<<363>> side so that we're stretching the left

<<365>> side if you can get them silly inhale

<<369>> and exhale with the next inhalation come

<<372>> up and switch side straight away and

<<377>> repeat on the other side

<<387>> perfect now that we stretch both sides

<<389>> of the body we're ready to practice our

<<391>> Surya Namaskar a which simply is our Sun

<<395>> Salutation feet are hip-width apart

<<398>> and off we go inhale stretch your arms

<<401>> with the city exhale forward fold inhale

<<406>> look up stretch it back and so plump

<<410>> arms and gently step back to plank you

<<414>> can go down and push to chaturanga in

<<418>> this way or you can knock your knees and

<<421>> lower your elbows to the floor

<<424>> or option number two for the more

<<428>> advanced Yogi's out there keeping your

<<430>> body strength in a in a really straight

<<432>> line just go to chaturanga and itself

<<436>> when you touch the floor remember to

<<439>> rotate your shoulders inhale up dog and

<<443>> I think so

<<444>> push it back to downward facing dog

<<449>> remember to stretch your legs

<<452>> movie-like say yes or no and then find

<<457>> Tweety and find stillness

<<464>> inhale look up step back different math

<<470>> create space and then exhale forward

<<473>> fold

<<474>> you can grab hold of your curves or you

<<478>> ankles whatever is doable for you this

<<480>> morning

<<481>> and then slowly with the next thing they

<<484>> shouldn't come up perfect wrong number

<<488>> two inhale look up exhale forward fold

<<494>> inhale look back stretch your back

<<497>> exhale plant the palms step back to

<<501>> plank and chaturanga rotate your

<<506>> shoulders even have up dog

<<508>> and then exhale downward facing dog

<<516>> breathing here in and out through the

<<519>> nose inhale look up step back to the

<<527>> front of the mat create space for a

<<530>> second and then exhale forward fold with

<<534>> an exhalation come up slowly okay from

<<541>> here we're gonna repeat the same

<<543>> absolutely Namaskar a and adding a

<<545>> little twist so bear with me we are

<<548>> gonna create Heat it's morning we need

<<550>> to wake up so inhale arms after she and

<<553>> reaching toward the ceiling exhale

<<555>> forward fold inhale stretch it back

<<560>> exhale palms down touching the mat

<<563>> stepping back to plank and then lower to

<<566>> chaturanga what did you shoulders inhale

<<570>> updog and then answer that with facing

<<574>> dog from here don't get too comfy inhale

<<579>> and lift your right leg up to the

<<582>> ceiling and then exhale step it back so

<<586>> that your right foot is

<<587>> in your hands fine submit every second

<<589>> inhale come up to our high lunge and

<<592>> then flip your back foot so that you're

<<594>> in this warrior 2 just for a second and

<<597>> then we are pushing our hands back to

<<601>> this position this time the left hand is

<<603>> staying on the floor and the right hand

<<606>> is coming towards the ceiling and

<<608>> breathe here is down go to the initial

<<618>> posture and let's step it back to plank

<<620>> exhale lower inhale upward facing dog

<<626>> and then exhale downward facing dog

<<633>> inhale look up step towards mat inhale

<<638>> create space for a second and then a

<<641>> third forward fold inhale come up

<<648>> okay one last time on the other side so

<<651>> inhale come up

<<652>> arms are up exhale forward fold inhale

<<657>> stretch your back exhale pulse it down

<<661>> stepping back to plank and then it

<<664>> already to chaturanga rotate your

<<669>> shoulders inhale up dog exhale downward

<<673>> facing dog

<<675>> and again inhale lift your left leg off

<<679>> to the ceiling and exhale left foot is

<<683>> in booty in your hand fine balance for a

<<686>> second and then inhale come up and

<<689>> exhale warrior two

<<692>> we're not keeping worried to for too

<<694>> long just for a second and then we are

<<696>> pushing our hands back to the floor this

<<699>> time the right hand is staying on the

<<701>> floor and the left hand is reaching for

<<704>> the ceiling

<<705>> breathe here

<<711>> today's down move back to plank and then

<<716>> exhale chaturanga inhale updog exhale

<<723>> downward facing dog

<<727>> you can stretch your legs one last time

<<731>> and shake once I get some that with the

<<734>> head from here inhale

<<737>> you come step back to the front inhale

<<740>> create space legs are forward fold and

<<746>> then inhale slowly come up

<<751>> perfect now that we created some hidden

<<754>> body hopefully we are ready to sit down

<<756>> and slow it just for a moment to join me

<<761>> on that in this sitting position I'm

<<767>> gonna be just cross left but if you are

<<769>> an experienced yogi and you want to

<<771>> practice your pad matter your lotus pose

<<774>> feel free to do that so from here we are

<<779>> inhaling reaching the arms towards the

<<782>> ceiling and then exhaling the right hand

<<785>> is gonna go on top of the left knee and

<<787>> the left hand and the left arm are gonna

<<790>> cross behind your back you can rub your

<<794>> thighs or if you're practicing I love

<<797>> this pose you will grab your big toe and

<<799>> breathe

<<808>> inhale come back to Center and again

<<812>> look up to the ceiling and this time

<<816>> left hand is going to go on to put the

<<818>> right knee and right arm is crossing

<<821>> behind the back now from this position

<<827>> see like every time that you inhale

<<831>> someone is pulling from your hair and

<<833>> another might sounds weird but it just

<<835>> give you that sensation of elevation so

<<838>> it's really good for alignment and sure

<<842>> every time you inhale feel lifted and

<<844>> every time you think so twist a little

<<847>> bit more inhale back to Center not that

<<853>> we twisted we burned it we've done

<<855>> pretty much everything I'd like to

<<857>> finish my practice with just a moment of

<<860>> relaxation in savasana so come and lie

<<862>> down on floor legs are extended on the

<<867>> floor let the feet drop the hands to

<<870>> option that you keep here you can keep

<<872>> them on your belly or you can have them

<<875>> extended on the side but remember palms

<<878>> are facing up in this pose and just

<<882>> close your eyes and focus on your

<<884>> breathing

<<886>> inhaling and exhaling

<<895>> they'll be inhale fill your belly rising

<<899>> and we never Excel to the belly getting

<<903>> closer to the spine

<<911>> I wish to develop a flick of gratitude

<<914>> for the practice today you started the

<<917>> day in the best possible way it should

<<919>> be really grateful so when you're ready

<<923>> start to bring movement back in the body

<<925>> with your toes your fingers and still

<<931>> keeping your eyes shot you can interlace

<<933>> your fingers and stretching the arms and

<<939>> really have a big stretch for your body

<<945>> from here start to squeeze your legs

<<949>> towards your chest and heart your legs

<<952>> you can even roll side to side here when

<<958>> you're ready people on your right side

<<960>> and then gently come up

<<963>> using your hand when you're coming up

<<969>> you can finish your session with the

<<972>> hands in prayer heart center if you

<<974>> practice meditation now it's a great

<<976>> moment to do that otherwise join me for

<<978>> one final cooling breath so bring your

<<981>> thumbs to the third eye and again we

<<984>> inhale through the nose and exhale

<<988>> through the mouth

<<992>> thank you so much for joining me today

<<994>> for this morning practice namaste and I

<<998>> hope that you enjoyed this international

<<1000>> yoga day

<<1005>> [Music]

<<1009>> you