Namaste everyone,
Peace and blessing to you.
I am Opinia.
Today's class is a quick morning yoga flow.
First and foremost,
It's just to help any one of you who don't have so much time in the morning but still so dedicated to your health.
And second of all,
This class is designed to wake up your body and your mind,
Leaving you feeling fresh and focused for the day ahead.
So grab your mat,
Take a deep breath,
And let's get started.
Let's take child's pose please.
Toes together,
Knees apart.
Forehead down to the floor.
Relax your arms alongside your ears.
Deep breath.
Follow your breath into your body.
Inhale.
Fill in your inner space with love.
Exhale.
Let it go completely.
Another breath right here.
Remember who you are and how important you are.
Walk both of your hands to the right.
High in your fingertips.
Broaden your arms.
Take a deep breath in.
Shoulder blades together onto your back.
Exhale.
Anchor your fingertip down and stretch the left side's body.
Two more breaths.
Last one.
Other side please.
Mindfully walk your hands to the left.
Take a deep breath in.
Exhale.
Stretch the right side's body.
Connect to the earth.
Last two breaths.
I am here.
Showing up.
Last breath.
For my health and my happiness.
Then you walk your hands back.
Center.
Spread your fingers.
Clips apart.
Take a deep breath in.
Round your back up towards the sky.
Go forward to this half upward facing dog with your knees bent.
And exhale.
Round your back up towards the sky through cat pose and down to a child's pose.
Four more.
Firm crawl to the earth.
Open the heart.
Listen to the body.
You can wiggle your body side to side if it feels right.
Last three.
And last two.
Check in.
Exhale out.
Last one.
Come up onto your hands and knees.
Spinal circulation five times each direction please.
One.
Relax your jaw.
Let the body flow to five.
Other side please.
One.
Five.
Then you balance on your right hands and knees.
Turn your body open to the left.
Long left side's body.
Facing the floor.
Humble warrior.
Left leg forward.
Right knee off from the ground.
Interlace your hand behind your back and bow.
Two more breaths.
Two.
Pyramid pose.
Standing a little shorter.
Both legs straight.
Bow.
Two more breaths.
Two.
High lunge.
Walk your right leg back upright with the trunk.
Inhale.
Lunge.
Inhale.
Length.
Exhale.
Lunge.
Inhale.
Length.
One more here.
Exhale.
Length.
Inhale.
And we go into three-legged dog.
Kick the left leg back and up.
See what you need to do right here.
Honor that.
And then downward facing dog please.
Inhale.
Plank pose.
Down dog.
Exhale.
Plank pose.
Inhale.
Downward facing dog.
Last one.
Downward facing dog.
Come back down onto your hands and knees.
Now this time balance on your left hands and knee body.
Turn open to the right.
And long right side's body from toe to fingertips.
Turn toward the earth.
Humble warrior.
Right leg step forward.
Back knees come off from the floor.
Bow down.
Two more breaths.
You can change your head.
No and yes.
Circle.
Last one.
Relax your jaw.
Shoulder blades on your back.
Pyramid pose please.
Move mindfully.
Two more breaths.
Let the breath flow.
Let the body dance with your breath.
Last breath.
Feet firm to the earth beneath you.
High lunge.
Left leg back.
Hug the thighs.
Come up right.
Exhale.
Lunge.
Arms are yours.
Two more breaths.
Respect your shoulder.
Two three-legged dog.
Right leg go back and up.
Once again,
Do whatever you need to do.
Right here.
And downward facing dog.
Take plank pose.
Inhale.
Lower down.
Can you do lower cusp pose with your hand interlaced behind your back?
Three breaths here.
Lift chest,
Leg,
Neck.
Two more.
Keep your shoulder blades on to the back.
Open your heart as much as you can.
Last breath.
Downward facing dog.
Balance on your right leg.
Lift your left leg off from the floor.
Stand a little shorter maybe.
And then balance on your left hand.
Lift your right hand off from the floor.
Find the balance.
If you feel solid,
Get your right hand to hold your right ankle.
Last breath.
Step your left leg forward.
Right hand underneath the shoulder.
Twist to the left.
Left arms up.
Standing foot.
Kick your right leg up toward the sky.
Virabhadrasana.
One more breath.
Warrior two.
Two more breaths.
Last one.
Reverse warrior.
Inhale.
Lift up.
Stretch back with your left hand.
Patsavakonasana.
Extend side and go forward.
Two more breaths.
Two.
Hands down.
Step your right leg forward.
Uttanasana.
Lift your heart up.
Inhale.
Utkatasana.
Exhale.
Two more breaths.
Two.
Stand nice and tall.
Reach high.
Uttanasana.
Exhale.
Your flow is here.
Inhale.
Heart lift.
Step back or jump back to plank or downward facing dog or Chakarangadandasana.
And finish your flow here.
Meet one another in down dog.
Then balance on your left hand.
Lift your right leg off from the floor.
Square your hips.
Balance on your right hand.
Lift your left hand off from the floor.
Side.
Try to be solid first before you challenge yourself to hold your left ankle.
Keep lifting your right armpit up and away from the floor.
And then go forward.
Twist to the right.
Left hand on the earth.
Standing straight.
Kick your left leg up.
Warrior one.
Left leg back behind you.
One more breath right here.
Warrior two.
Always foundation first.
Two more breaths.
Build from that solid foundation.
Your optimal alignments.
You don't hurt yourself.
Reverse warrior.
Right arms up.
Inhale.
Stretch back.
Exhale.
Patsavakonasana.
Extend side angle pose please.
Two more breaths.
One.
Two.
Step your right leg back.
Downward facing dog.
Plank pose.
Inhale.
Lower down Chakarangadandasana.
Dhanurasana.
Boat pose.
Two more breaths.
One.
Two.
Let go.
Stack the hands.
Rest your full hips on them.
Rock your hips side to side.
Stop rocking your hip.
Bring your forearm toward the earth.
Forearm plank pose.
Forearm side plank when you're left.
And then turn toward the earth.
Step your right leg forward.
Left hand underneath the shoulder.
Bring your right hand to hold your left foot.
Get your hip toward your right heel.
Get your hip toward your left heel and spin your chest up toward the sky.
Let go of your left leg.
Get your left knee off from the floor.
Pivot to the left.
Come to Pasaritapadottanasana here.
You can hold your elbows.
Swing your body side to side or you can dig deeper if you like.
Then bend both knees.
Turn back toward the front of the mat.
Kick your right leg back and up.
Inhale.
Go into pigeon pose please.
Legs are firm.
Body is softened.
One breath at a time.
Try to go as deep as you can.
Last two breaths.
One.
Two.
Carefully take a seat onto your right seat.
Swing both of your legs in front of you.
Left leg straight.
Cross your right leg over left.
Twist to the right.
Two.
Inhale.
Untwist.
Unhook your right leg from the left and roll back and forward.
Go up into your Uttanasana.
Inhale.
Leave your heart open.
Step back or jump back to plank.
Finish your floor.
Take Chi's pose.
Get your forearms back down into your forearm plank pose.
Another breath here.
Forearm side plank on your right this time.
So your left hand and foot is up toward the sky.
Really push your weight toward the foot.
Turn toward the earth.
Step your left leg forward.
Right hand underneath the shoulder.
Left hand hold your right foot.
Hip toward the heel.
Turn up toward the sky.
Another breath.
Let go of your right foot.
Turn your body toward the floor.
Pivot to the right.
You come back into this Pasarita Padottanasana.
If you have a strong headstand,
You have room for that.
Do it quick and safe or use this opportunity to do the other thing this pose can give you.
Dig a little deeper.
Get into the chest opening.
And then bend both knees.
Turn back toward the front of the mat.
Three-legged dog.
Keep the left leg backing up.
And then pitching pose,
Please.
Left leg forward.
Be in the balance of your taking and giving of your masculine energy and the feminine energy in the body.
Center.
Come up and away from the floor and take a seat onto your left hip.
Bring both legs in front.
Right leg straight.
Left leg cross over.
Marichyasana.
Three twists left.
Last breath here.
Inhale.
Untwist.
Now you are going to sit cross-legged.
We are done here.
Everyone just one last connection.
Draw your hands and bring it right in front of your heart.
Close the eyes.
I am here.
I am love.
I am worthy of love.
Thank you.
Namaste and have a fabulous day,
Everybody.
See you next time.
