Namaste everyone.
I am Opinia.
What an honor that our path crossed today.
I hope you are doing fabulously.
Now if today is one of those days you feel like you don't have a lot of time but you still want to do a practice that is going to help boosting your energy,
This practice will be for you.
I put together a series of sequence that is going to increase your energy,
Your flexibility,
And of course your overall well-being.
See you on the mat.
So you come to the front of your mat.
Start shaking your wrists and your ankles.
Spine lengthening up toward the sky.
Stop that.
Feet hip distance apart.
Roll your shoulder up and back.
Start to draw your core in.
Three more here.
One,
Two,
Three.
Change the other direction please.
And three more times here.
One,
Two,
Three.
Let's circle the neck three times each direction.
One,
Two,
Three.
And then change side.
Stay focused with your breath.
One,
Two.
Relax your jaw.
One,
Two,
Three.
And then Tadasana.
Ready?
Inhale,
Arms out and up toward the sky.
Exhale with Tadasana.
Forward fold.
Open your heart.
Inhale.
Bend your right knee.
Bow down.
Exhale.
Stretch your right leg.
Inhale.
Open your heart.
Exhale.
Bend your left knee.
Bow down.
One more.
Straighten the legs.
Inhale.
Bend your right knee.
Get your chest extended.
Bow down.
Hang your head low.
Straighten your right leg.
Inhale.
Bend your left knee.
Exhale.
Inhale.
Straighten the left leg.
And then step back.
Downward facing dog.
Move around here for a couple breaths.
Get into your shoulder.
Get into the sides of your body.
Get into your legs.
Next,
Inhale.
Take plank.
Next,
Exhale.
Take downward facing dog.
Two more.
Exhale.
Down dog.
Strong crawl to the floor.
Inhale.
Plank pose.
Exhale.
Downward facing dog.
Now we're going to flow right here.
Plank.
Inhale.
Lower down.
Chaturanga Dandasana.
Lower chest pose with the hand interlaced behind the back.
Inhale.
Lift the chest and leg.
Long spine.
Relax slightly.
Two more breaths.
Lift length.
Next long.
Last breath here.
And then exhale.
Go back.
Downward facing dog.
Bend the knees.
Look between your hands.
Take yourself forward.
Uttanasana.
Safely.
Feet hip distance apart.
Lift your heart.
Open.
Inhale.
Utkatasana.
Chair pose.
Exhale.
Two more.
Inhale.
Lift the heart.
Root down and rise up.
Chest open.
Last breath.
Exhale.
Crowd out to your feet.
Stand nice and tall.
Inhale.
Reach high.
Uttanasana.
Exhale.
Uttanasana.
Inhale.
Step back or jump back to plank.
Chaturanga Dandasana.
After that,
Cobra or up dog.
Downward facing dog.
Inhale.
Plank pose.
Exhale.
Chaturanga Dandasana.
Shoulder blades onto the back.
Strong hands here.
Upward facing dog or cobra.
Downward facing dog.
Give yourself one more round.
Inhale.
Plank pose.
Exhale.
Chaturanga Dandasana.
Up dog or cobra.
And downward facing dog,
Please.
Now balance on your right leg.
Lift your left leg off from the floor.
Keep your hips square toward the ground.
Balance on your left hand.
Lift your right hand off from the floor.
Send your chest back toward your right leg.
See if your right hand can come off from the floor and you stay still here.
Can you hold your right ankle with your right hand?
One more breath.
Then step your left leg forward to the left.
Twist to the left.
Left arm up.
Inhale.
Standing split.
Kick your right leg up toward the sky.
Right leg lands back behind you.
Warrior one,
Please.
Two more breaths here.
Last breath.
Then standing right knee to chest.
Go forward.
Hold your right knee toward your chest.
Lift your heart high.
Right leg back.
Warrior two.
Two more breaths.
Two reverse warrior.
Left arms up.
Inhale.
Stretch back.
Exhale.
Go back forward.
Trikonasana.
Triangle pose.
Open your legs wide.
Two more breaths.
Top hand can go alongside the ear or go up toward the sky.
Last breath here.
And then three-legged dog.
Keep the left leg back and up.
Inhale.
Get the left knee to your nose one time.
Kick it back and up.
Take plank with your left leg lift.
Chaturanga Dandasana with the left leg lift.
Up dog or cobra.
Relax your jaw,
Downward facing dog.
Breathe.
One breath here with a strong hand and a quiet mind.
Then balance on your left leg.
Lift your right leg up.
Hips square.
Balance on your right hand.
Get your left hand off from the floor.
Try to send your chest back strongly so you can hold your left ankle with the left hand.
Keep your right armpit up toward your ears.
Then we step the right leg forward to the right.
Twist.
Standing split.
Kick your left leg up toward the sky.
Exhale.
Land your left leg back.
Warrior one,
Please.
Two more breaths.
Keep your jaw relaxed.
Stay focused in the moment.
Left knee to the chest.
Lunge forward.
Breathe.
Left leg back.
Virabhadrasana two.
Two more breaths.
Relax your neck.
Last breath.
Right arm up.
Inhale.
Stretch back.
Go forward.
Triangle.
Another breath here.
Three-legged dog.
Right leg go back and up.
Inhale.
Right knee to your right nose.
One.
Back and up.
Go to plank.
Lower down.
Chaturanga Dandasana.
Take the back bend here.
And downward facing dog.
Give yourself one breath here.
Now from here,
You're going to jump through.
See if you need any support.
Or you can step and then kind of sit down and land your leg in front of you.
Ready?
Bend the knee.
Look forward.
Jump through.
Extend the legs in front of you.
Left leg straight.
Cross your right leg over.
Twist to the right.
Marichyasana three.
Elongate your spine.
Inhale.
Twist.
Exhale.
One more breath.
And then facing forward.
Get your right leg to meet the left hip.
Right knee over.
Your left knee bow forward.
And go toward the floor.
This one,
Lekamukasana.
Two more breaths.
Last one.
Lift your chest up and away from the floor.
Chin side,
Please.
Left leg over.
Right twist left.
Two breaths here.
Actually,
Last breath here.
Sorry.
Inhale.
Untwist.
Then walk your left foot to your right hip.
Stack your left knee over your right knee.
Spine lengthen.
Exhale.
Bow.
Lift your chest up and away from the floor.
Extend your left leg out from your right leg.
Get into Padakonasana.
Feet together.
Knees apart.
Lift your heart up toward the sky.
Breathe.
And carefully bring your knees up together.
Open your legs apart.
Go into Upavistha Konasana.
Long spine up.
And then go forward and toward the earth.
A couple more breaths here,
Please.
You can chimney your body side to side.
Two.
And then get yourself up and away from the floor.
Sit cross-legged just for 30 seconds.
Left hand to the heart.
Right hand onto your belly.
Close your eyes.
Take the time to remember how important you are as your being.
And come back to this beautiful,
Unique self and live your life from it.
And thank you so much for the practice,
Everybody.
Namaste.
