Morning Yoga Perfection | 5 Minute Miracle | Rise & Shine Sleepy Bear Yoga

Hey guys, welcome to my 5 minute miracle class today I’ll be showing you a 5 min yoga routine you can do the minute you get out of bed it is an amazing routine to get the blood flowing through your body to clear your mind and set the tone for a perfect day and lets do this alright guys so, were going to start on the mat or you can also do this on the floor on your bed the very first thing you want to do when you first wake up us lengthen the body so what your going to do is extend your legs all the way out and reach your arms over your head a nice big stretch take a deep breath in exhale out and then from here slowly bring your knees into your chest your going to give yourself a hug and begin to gently rock side to side so this rocking creates a bit of a massage for your lower back as well as your sacram and if you’re on a hard surface you’ll feel it a little bit more then if you’re on a softer bed and from here your going to hold on to that left knee and releasing your right hip flexor by extending the right leg all the way out pull that left knee breathe feel that nice stretch in the right side now from here your going to open the left knee out to the side towards the left shoulder opening the hips and then form here your right hand is going to guide the left knee across your body into a spinal twist so you can just keep your left arm right by your side nice stretch you’ll feel your spine crack a bit sometimes thats totally fine you’re readjusting yourself and then coming back to centre holding on to the back of your left knee flexing your left foot your going to extend that leg as high as you can so feel that stetch in the left hamstring in the morning it might feel a little bit different than in the evening so just be patient with yourself extend as far as you can and then slowly begin to bring that leg into your body you can also do a bit of a massage up and down the back of your leg warm up the body we want that blood to start flowing through your body slowly lowering your left leg right knee comes into your chest were going to repeat the same thing so first your pulling that leg in opening it out to the side towards the right shoulder watch how my left hip still stays down open up your hip breathe and then your left hand is going guide that right knee over your body to your spinal twist your right arm extends and you can push that right knee down as far as you like if its not comfortable for you to come all the way down you can stay half way as long as you feel that nice stretch back to center flexing the right foot extending the right leg holding the back of your knee and just breathe slowly pulling that leg towards your body feeling the stretch and again if you like a little bit of a massage go ahead and rub your leg awesome and then from here slowly lower the leg down and were going to bring the soles of your feet together opening your knees reaching your arms above your head feel that nice opening in the hips and then knees together just a little bit of a rock side to side creating a little bit more movement into your body and then bring your body all the way over to your right knees together resting your head on your hand to your seated position on your mat if your on your bed you can allow your feet to hang down and from here going to take a deep breathe inhale reach your arms right up to the ceiling lengthening the spine filling your lungs with oxygen exhale hands down to your heart one more time inhale exhale releasing your hands down o your heart taking a moment here with your hands at your heart release them down towards your knees and bring all of your awareness to your breath and setting an intention for the rest of your day visializing how you would like your day to start and where you would like to finish sending gratitude for all the things that you have in your life and seeing what your going to accomplish today take a deep breath in bring energy to your body feeling energized balanced and ready to have the most amazing day thank you guys so much and I hope you have a wonderful day, a wonderful morning, and please subscribe to my channel for more videos ill see you soon.


  1. Hope this quick little yoga sequence brings you a beautiful day! <3

    You can help us keep this show on the road by checking out our store:

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    Love & Light*
    … Juliana & Mark*

  2. I would like this more if it was slower, made me feel awake though!

  3. I will definitely be doing this again! Loved it! I got no sleep last night and this was really helpful

  4. Semenstar

  5. Hiii, Boho Beautiful!! It's been a month since I started every morning Yoga! Now thanks to this video, my everyday life is being very easy to spend. Love you guys!!

  6. yoga is important every one

  7. I must say, this video is absolutely wonderful. My favorite morning routine that I have come across thus far. Thanks so much for making these lovely videos.

  8. +1 subscribe just for you have a beautifaul feet and ass

  9. love that music๐ŸŽถ

  10. New subbie ! I find it so hard to do yoga in the morning this is something easy that i can stick to love ur voice and music too

  11. This was very excellent. Thank you so much

  12. thank you do much.

  13. from where you download the music

  14. thank you that was perfect!

  15. Excellent yoga routine! great job!

  16. Hie… Thank you

  17. Boho Beautiful can you please make a video for post pregnancy (toning broken core) muscles please ๐Ÿ™‚

  18. Just did this routine and loved it! It's 6 in the morning and now I can start my day relaxed and focused

  19. I love this video so much. Your vibe is so positive made me feel really good. Thank you so much

  20. Did she say shakerah??

  21. Thank you! โค๏ธ๐Ÿ™๐Ÿผ

  22. Great 5 mns after a challenging cardio!!! Really good Merciii ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

  23. This is so perfect for the days that you oversleep!!! Thank you!!!

  24. will try

  25. Love this so much after a more active session!!! Love yoga-ing with your videos!!!!๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜

  26. Do you have any other videos with this kind of music? ย If not, can you make some longer ones. ย I love it!

  27. Reallyyy enjoyed this as jumping out of bed!!! And it's the start of another busy day!!!Merciii!!!๐Ÿ˜Š๐Ÿ˜‹๐Ÿ˜‹๐Ÿค—๐Ÿ˜ฅ๐Ÿ˜…๐Ÿ˜‹

  28. Done it againnn!!!๐Ÿ˜๐Ÿ˜

  29. This was great for stretching and getting some energy.

  30. You looks like "Parniti chopda" bollywood actress.
    But you are much beautiful compare then her. ๐Ÿ’๐Ÿ’

  31. You looked a lot healthier before you went vegan

  32. Woke up perfectly thksss to U too and to My good star!!!๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜‰๐Ÿ˜‹
    Merciii so MUCH!!!๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜˜๐Ÿ˜˜

  33. This was an awesome start for work, it was easy to follow. I went at my own pace.

  34. Miracle 5 minute yoga amazing

  35. โค๏ธ๐Ÿ™Œ๐Ÿฝ

  36. The best!

  37. 3:00 when pulling that knee in, i know i should feel a stretch in the butt area i guess? all i feel is pain in the thigh, like im doing definitely something wrong, help

  38. I just started doing yoga and my friend recommended me your channel. I LOVE IT! I'm now recommending you to everyone else ๐Ÿ™‚

  39. Love this! Great for mornings when I wake up late and can't fit in an entire workout

  40. This is a good video and I love that it helps stretch back and legs and open up the hips plus the gratitude ending.

  41. i love the music ๐Ÿ™‚

  42. What is the music in the background?

  43. Juliana, what happened to the rest of 5 Minutes Miracle videos? I remember sweating to them like crazy three years ago, when your channel didnโ€™t even have a thousand subscribers! โค๏ธ๐Ÿ™ˆ

  44. Masaallah ๐Ÿ’• from today I start doing you yoga thank youโค

  45. Nice experience๐Ÿ˜‰

  46. Love this!

  47. Hi Julianna ..I love your yoga do 5 min one every day and various others too from day to day. I always love your yoga clothing, especially the bottoms with colour bands / insets at the top, is there anywhere particular you get it from would love to know. Iโ€™m in England though so donโ€™t know if I can get it. Thankyou Rachel x

  48. That is so amazing a good way to wake up I just wanted to say thank you I'm going to try to do that every morning๐Ÿ˜€

  49. You are beautiful inside and out. Your posts inspire and encourage me. Thankyou for making all of these videos! Especially this one, I work very early, so this is the perfect routine for me and it's easy to stick with. Thankyou! <3 Amber

  50. Very nice i will try it

  51. Thank you so much!!! I love this

  52. This has become my morning routine for a week now, really convenient coz I even can practice it on bed

  53. ๐ŸŽ™๏ธ๐ŸŽท๐Ÿ“ฃHi hello , an I love this video the movement's๐ŸŽผ๐ŸŽผ music an everything thank you an your specially fantastic love you ๐Ÿ˜๐Ÿ˜‹๐Ÿ˜Š๐Ÿ˜‰๐Ÿ˜†๐Ÿ˜˜


  55. you have such a soothubg voice. Just found you on my vaction and now I'm hooked! Thanks for creating such great content

  56. Love it ๐Ÿ™‚ also super relaxing before bed

  57. I need to find out the song in the background please?!!

  58. rise and shine

  59. Encontrarte ha sido lo que realmente necesitaba en este momento de mi vida… He visto muchos de tus videos pero empezarรฉ de 0…. Inspiras con los paisajes y la mรบsica…

  60. Thank you Juliana!๐Ÿ˜๐ŸŒป๐ŸŒผ

  61. It's so relaxing and easy for me as a beginner
    btu . at 4:03 how could l help my legs to do this .. my legs really inflexible
    Could you give me some advice?

  62. Thanks for the videos. I probably would of never done this but my back is stiff alot.

    I am glad I did๐Ÿ˜Š

  63. The spinal twists feel amazing! So glad I found this video ๐Ÿ’•

  64. I like this video this is very useful in my life than you very much dear ma'm

  65. I wonder what happened to the short cexercize evening yoga. Those two routins are quick ans effective.

  66. Beautiful strecthes. Short and sweet! Thanks!

  67. Queen of Yoga.. am addicted to your videos. Much love ๐Ÿ˜˜

  68. 0:36

  69. thank you so much for yoga ))))

  70. Thank you for theese yoga

  71. As much as i love most of your flows, this one is still my fave! I can fit it in as soon as i wake up, no excuses! And it helps me get ready for the rest of my day.

  72. Nice please reply

  73. Love the little stretch. Thanks

  74. Thank you so much for making this! Iโ€™m just getting started on my yoga journey again so this was nice to get the juices flowing ๐Ÿ™Œ๐Ÿพ

  75. In th e past I've spent a lot of money,wast e of money, in gym memberships and pay on the day classes and sessions which haven't always had nice people teachinh, but despite yhe so far harsh reality of my life, i decided to try this little routine out tiday, and whatever synchronicity of God's plan happens today which I've realised the hard way is not in my control regardless of visualisation , to do lists, and many other efforts, at least I can say I've meditated and done a form of simple yoga before 5am and now before I showe r and get ready, I wish to study for half an hour at least. Wish me lcuk. And I am ending good healing prayers and vibes to all. Namaste. Xx

  76. I'm almost always waking up feeling so tired and want to back to sleep but since make this into routine it's getting easier to just wake up and move from my bed. Thank you.

  77. Love u ,u are best

  78. You are so utterly awesome! Thank you so much for this video!

  79. This is a great way to start your morning. I've been doing this 5 mostly every morning for years. If I have time,I extend my yoga practice with one of Julianna's gentle yoga video. Love all her videos!

  80. Just 10 subscribers and then you will have million subscribers

  81. I really felt my muscles relax after this routine. Thanks.

  82. Perfect start to the day for a busy schedule!

  83. Make more short morning yoga video! Please! โœจ

  84. That was so relaxing! Thank you ๐Ÿ™‚

  85. all you do is so bright and positive. sending you peace, love and harmony <3 <3 <3

  86. Thanks for the wake up

  87. You can't find yoga with some relaxing music in YouTube.
    Thank you for the good session and good music ๐Ÿ™

  88. โค๏ธ

  89. Hi, I love Boho videos a lot!!
    Thanks for sharing!
    (Am I the only one who found the cute faces and the cute poses annoying and unecessary?)

  90. This yoga guide โ€œYฮฟmzฮฟzฮฟ Kenaโ€ (Google it) together with cardiovascular exercise and light weight training, has made my core stronger, much more versatile, and lose fat. It`s simple and easy to realize and enlightening. Yoga is not about positions only however it is a way of life also. The drawings and illustrations are detailed making the poses very easy to follow. .

  91. Just read the description and it said her bf played hockey and knew nothing of yoga. Was this before she met Mark, or was Mark just super basic before?

  92. I have been returning to this mini sequence for idk how long now. You have such a quiet grace about your practice and way of being that instantly makes me feel at home. You're inspiring. As always, staying tuned. Hugs to you and yours

  93. Excellent

  94. This is amazing! The 5 minute morning and evening routines work wonders! Thank you for all you do!!:)

  95. This is one of my favourite videos of all time! This quick yoga flow is amazing to start your day and leaves you feeling readyโ˜บ๏ธ Thank you for your work๐Ÿ’–

  96. Please advise me the yoga for above 60, to keep fit.

  97. What you offer is simply amazing. My wife and me used the Sleepy Bear yoga routine every morning before we went hiking on a remote island in Greece. Great to alleviate the stiffness and get ready for another day, even in a small B & B. We are not spring chickens…in our 50s, and benefit from so many of your videos. Thank you so much.

  98. Thanks for giving me the option to do this in my bed๐Ÿ˜… Although the music wasnt my favorite, I love the video, thank you!

  99. A good warm up or cool down.

  100. I will do this one next.

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