Wake up! A 15 Minute Morning Routine for Daily Energy
4.4 (60 ratings)
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Wake up! A 15 Minute Morning Routine for Daily Energy

Combining methods from ancient body work practices, be free of morning aches and improve your daily energy levels.
4.4 (60 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
5,422 students enrolled
Created by Christopher Davis
Last updated 12/2015
Curiosity Sale
Current price: $10 Original price: $20 Discount: 50% off
30-Day Money-Back Guarantee
  • 1.5 hours on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Be free from morning aches
  • Improve circulation
  • Improve Joint health
  • Feel more energised before work
  • Actually WANT to get up in the mornings!
View Curriculum
  • All you need is your body and to spare 15 minutes per morning (that may mean setting the alarm a little earlier! sorry!)

Do you wake up stiff, stumble your way through your morning routine before heading off to work dreery eyed? If the answer is yes then this little course could be one of the steps help you start your day with more get up and go!

The fascia that interfaces the muscles allows tissues to slide over each other smoothly without sticking. However, when we are sedentary for a long period of time, such as during sleep or if we adopt the same position throughout the day (like sitting at a desk) a type of 'fuzz' builds up in these sliding layers which makes them begin to stick.

This is the reason we often feel a little slow or achy in the mornings and need to make a stretch. Anyone with dogs or cats will be familiar with this 'waking stretch'. The 'fuzz' is essentially melted by these stretches allowing the interfaces to slide smoothly.

With movements specially selected from the arts of Tai Chi and Chi Gung, this course will guide you through a series of exercises to remove the stiffness from your body, improve the circulation and smooth out the breathing. You will feel more alive, more free and more ready to tackle your day!

If your aren't a 'morning person' or if you are looking to set up a morning routine that works for you then this Course can provide the exercises to help you succeed. Even Monday mornings can be fun!

Who is the target audience?
  • People with a tendancy towards aching in the mornings
  • Anyone with a natural tendancy towards sluggishness in the mornings
  • People who struggle for the first half of their day
  • People looking for a short, gentle morning exercise routine.
  • People interested in Tai Chi and Chi Gung
  • Busy people who may not have time to devote to a full programme of bodywork training.
  • This course may not be suitable for people with shoulder injuries.
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Curriculum For This Course
18 Lectures
Introduction to the Morning routine.
3 Lectures 19:04

This Video will introduce you to the layout and approach of the course and also where the material originates and how to use the material effectively to get the most from the exercises.

Preview 05:23

This session will teach the basic standing position from which all movements will stem. The stillness from which we will move.

Preview 06:47

After the initial aligned standing position you will learn the opening motion or 'form opening'. Soft circular motion is designed to open up the body and stretch the tissues, then draw you back to your centre ready for the upcoming training.

The opening commencement movement
Loosening Exercises
4 Lectures 21:13

The first movement of the loosening training is the round body swing. Using rotation and the weight of the arms, this method will loosen the joints of the arm, relax the shoulders, condition the tissues of the torso and loosen up the hips.

The Round Body Swing

This swinging movement contains 3 distinct phases that open and close the chest, working on the intercostals, again loosening the arms, shoulders, back and hips in the process.

The 3 Phase Swing

This fun exercise works on the cross body or Spiral lines and is designed to loosen and relax the connections between opposite hand and foot. Again the aim here is deep relaxation and releasing of built up tensions in the movement.

Monkey Walking

This exercise works directly on the major tissues that run up middle of the front and back of the body. It is a large, opening and releasing movement that utilizes stretching and releasing of the entire front and back lines. A wonderful Wake up exercise!

The Axis Swing
'Internal' Stretching
5 Lectures 27:02

Here we will introduce the idea of the specialized stretching methods of the internal arts, sometimes called 'Pulling Silk' these unique stretching methods work on the major body lines and associated tissues to condition them and energize the body.

Introduction to 'Internal Stretching'.

A specific stretching method that opens the front side of the body while simultaneously closing the back. This method used to condition and connect the 'axis' material and is fantastic for increasing functional strength and connection in the forward and backwards directions.

Axis Stretch

This method takes cues from the 'Mountain' Palm found in the chinese internal art of Ba gua and is a superb method for stretching the sides of the body. Especially for the material from the Illiac Crest to the arm pit.

Side Line Stretches

3 specific hand positions define this demanding stretching method. In this position there is a lot going on 'behind the scenes' which makes this seemingly simply series of positions a wonderful practice.

Building The Arm Bridges

Working on the Spiral lines of the body, this stretch will work right hand to left foot and visa versa. Characterised by a deep twist force, This final stretch will enhance the warmth created throughout this section.

The Cross Body Stretch
Internal Work
4 Lectures 15:14
This Chi Gong is drawn from the Tai Chi Idea of Peng and creates a raising and opening

movement body inside the body and in its external shape.

Up and Out!

This video instruction on the 'up and out' Nei Gong comes from a new course coming soon, but is a good explanation of this Nei gong as it was absent. Hope you enjoy!

Peng Nei Gong - up and out.

The reverse of the previous practice, this method will draw your structure, energy and mind back to your centre as the 15 minutes draw to a close.

Out to in.

The final method. a specific direction to close and 'seal in' your training making it useful for the rest of the day. You are energized, relaxed, open and ready to take on the day with a bright energy!

Form Closing
Complete series demonstration
2 Lectures 16:14
15 minutes in nature.

Thanks for taking the Wake up! course.

As a counterpoint to the methods in this course I have just released my latest course on 'Relaxation'.

Please check out the new course here


And use Coupon code 'wakeup' for 50% discount! Exclusive to Wake Up! students.

Bonus Lecture: Relax Course
About the Instructor
Christopher Davis
4.8 Average rating
91 Reviews
5,979 Students
3 Courses
Health & Perfomance Coach, Author & Researcher.

Chris coaches and delivers practical training in Martial Arts, Body method development, Performance, rehabilitation and recovery in lectures and seminars around the world both online and live. Chris is a member of the British Association of Sports & Exercise Sciences and is the founder of MartialBody, an attribute based training system.

He studied a variety of martial arts for over 25 years and in this time has trained with a number of the worlds top martial artists and internal training adepts. Coaches aim is to give you the tools and techniques required to perform and feel your best, both physically and mentally.