Salaam Welcome to the Love Lakes,
In the heart of Dubai's desert.
Get ready to flow,
To sweat,
To be present with this yoga workout.
It will tone your body and boost your metabolism.
If you're short on time and looking for an energizing flow.
This is a great one for you.
Let's set our intention today on being present,
Connect and appreciate each and every moment.
Now if you're ready,
Roll out your mat and enjoy.
Body Boost.
Let's start today in the child pose.
Have a slight opening between the knees and melt the chest over the thighs and place the forehead into the mat.
Let's stay here for three breaths.
Take a deep inhale in.
And long exhale out.
Release any tension in the back.
As you inhale,
Rise up to tabletop.
Now arch the back,
Bring the gaze up.
Cow Pose as you exhale.
Round the back and push the arms and push yourself back to child pose let's repeat this for four times on your inhale rise up Arch the back,
Bring the gaze up,
Open the chest,
Extend the arms.
And exhale round the back and push back to child pose Inhale,
Rise up.
Kalpos.
Open the chest,
Open the throat,
Look up.
Exhale round the back Come down to child pose.
Inhale.
Arch the back.
Ciao Buona!
Exhale,
Tuck in the tailbone.
Extend the arms and the fingertips to child pose.
One last time inhale come up to cow pose And exhale,
Drop down to child pose.
Now when you're ready,
Rise up to tabletop.
You can move here from side to side.
Keep the back straight and neutral,
Wrists under shoulders,
Knees under the hips.
Lift the left knee and move it in circular rotation to the front.
Let's do this for 5 times.
Now reverse the rotation to the back,
Opening here the hip flexors,
Warming up the legs Now let's switch to the other side.
Lift the right knee.
Move it in circular rotations to the front.
5 times.
Engage the core.
Reverse the direction once you're done,
5 times into the back.
Bring the leg back down,
Come back to tabletop From here let's tuck the toes in.
Lift the knees off the mat,
Engage the core,
Keep the back straight,
Let's hover here for five breaths Keep your gaze down.
Keep the core engaged.
One last breath and exhale,
Push back to downward facing dog.
Extend the knees.
Straighten the arms,
Straighten the back Keep the gaze between the feet.
Now let's go for a spinal twist.
Bring the right hand and grab the left calf or the left ankle.
Bring the face from under the armpit and hold here for 3 breaths.
Keep both arms straight.
Heels all the way down into the mat.
One last breath,
Bring the hand back.
Switch to the other side,
Bring the left hand Then grab the right ankle or the calf,
Find the suitable one.
Place for you today?
And feel the twist in the spine.
Exhale come back to downward dog Now start walking the hands towards the feet.
Keep space between the feet.
Bend the knees.
And melt the chest into the thighs,
Interlace the hands behind the back.
Opening the shoulders.
Allow the arms to drop Take a couple of breaths here.
Let's inhale Slowly start extending the knees.
Lifting the chest up.
All the way until you're back to standing.
Now let's make our way to the top of the mat.
To start with our sun salutations,
Stand straight and tall.
Inhale bring the arms up to the sky palms together and as you exhale bend forward to forward fold Exhale.
Inhale,
Halfway look up.
You can bring the hands into the chins or keep them on the mat.
Now exhale,
Bend the knees,
Right foot to the back,
Left foot to the back and hold the plank.
Engage the core,
Keep the back straight.
4,
3,
2,
1,
Chaturanga Dandasana.
Lift up to upward facing dog,
Lifting the knees and the thighs off the mat.
Now tuck the toes in as you exhale back to downward facing dog.
The back straight.
Tailbone upwards.
Let's take a couple of breaths here.
On your next,
Inhale,
Lift the right foot up to the sky to three-legged dog position.
Now bend the knee.
And bring the right knee towards the right elbow first,
Left elbow and then back to three-legged dog again bend the knee,
Bring it to elbow,
Elbow,
Three-legged dog,
Expand Make sure the core is engaged and take this as slow as you need to.
Two more times.
Keep going.
One last time.
Knee,
Elbow.
Knee,
Elbow.
Extend the three-legged dog.
Now bend the knee and place the foot between the palms.
Front knees bent at 90 degrees,
The back heel is lifted off the mat.
Find your balance.
Inhale,
Rise up to your high lunge.
Arms extended overhead.
Now exhale,
Bend the elbows,
Open the arms to the side to cactus arms.
Inhale,
Extend the arms overhead.
Exhale,
Open the arms to the sides.
Let's repeat this for a couple of times.
Engage the core.
Engage the quad.
Push into the mat.
One last time.
Exhale bend the elbows Bring the palms together and drop them to your heart center.
Come down to your low lunge,
Release the back knee,
Release the back foot.
Now bring the left elbow and tuck it over the right knee.
And look towards the right.
Feel the spinal twist here.
Feel the stretch in the left leg.
Quad muscle.
One more breath.
Now as you exhale,
Come back to center.
Bring the palms down to the mat.
Now push back to your half split.
Extending the right knee.
See if you can bring the nose towards the knee.
Flex the right foot.
As you exhale look forward Bend the front knee,
Tuck the back toes in and lift the back knee off the mat.
Plant the hands into the mat and when you're ready push back into downward dog.
Take a couple of breaths here.
Stretch the back,
Stretch the arms and the legs.
Now when you're ready,
Walk forward to the top of the mat.
Forward fold.
Inhale slowly rise up to standing Let's go for another round of our sun salutations.
Inhale,
Bring the arms up to the sky.
Exhale,
Bend to your forward fold,
Release the palms Release the bar.
Inhale,
Halfway look up.
Straighten the back.
Exhale bend the knees Left foot to the back,
Right foot to the back,
Hold the plank,
Engage the core,
Straighten the back.
Three.
Two,
One,
Saturanga Dandasana.
Inhale upward facing dog,
Straighten the legs Lift the knees and the thighs off the mat.
Now exhale,
Tuck the toes in and push back to downward facing dog.
When you're ready,
Inhale,
Lift the left leg off the mat.
Point the toes.
Do you like it dark?
Bend the knee.
Now bring the knee towards the elbows again.
Left elbow,
Right elbow,
Then up.
Move again.
3 more times.
Keep going.
Engage the core.
Strong arms.
Get the knee to touch the elbows,
Left,
Right.
Back up again.
Last time.
Now from here,
Bend the knee and place the foot between the palms.
And when you're ready.
.
.
Inhale and rise up to your high lunge.
Front knee is bent at 90 degrees.
The back leg is extended.
Now let's add the cactus arms extensions.
Bend the elbows,
Open the chest.
Extend the arms overhead.
Bend the elbows.
Extend the arms.
Open the chest.
Look forward.
Last time.
And bring the palms together.
Bring them to your heart center.
Drop the back knee.
Let's go for our low lunge,
Release the back foot.
Now bring the right elbow over the left knee and look over to the left side.
Push the palms into each other.
Feel the stretch in the right side.
Shoulders away from the ears.
Now untwist and come back to center.
Release the palms down to the mat Extend the front knee into your half split.
Flex the front foot.
And see if you can bring the nose.
Down into the earth.
Feel the stretch in the hamstring muscles here One more breath.
Raise up.
Bend the leg.
Tuck the back toe in.
Lift the back knee off the mat.
When you're ready,
Push back to downward facing dog.
Take a couple of breaths here.
Stretch the back,
Stretch the legs and the hamstrings.
Now from here,
Bend the knees.
Bring the big toes together.
And drop down to child pose.
Extend the arms.
Stretch the back and place the forehead into the mat.
Connect with your breath.
Can you feel your heart beat?
Remember to be present.
Now on your next exhale.
And make your way to seated.
Bring the feet to the front,
Bend the knees and lean back to your sit bones.
Let's prepare for our boat pose.
Lift the feet off the mat.
Engage the core,
You can keep the hands under the knees.
Or extend them next to the body.
For advanced option,
Extend the leg.
Keep the core engaged.
Or you can bend the knees.
And stay in bow pose for 15 breaths.
Connect with your breath.
Stay present in this moment.
Keep the back straight.
Shoulders away from the ears.
Stay here.
Now slowly place the hands under the knees,
Drop the feet down.
And bring the back all the way down into the mat.
Hug the knees.
And rock from side to side here.
Release any tension in the lower back.
Release the back into the ground.
Now release the right leg all the way down and keep holding on to the left leg.
Nice stretch here Now release the lock.
And take on the right.
Bring it close to the chest.
Release it back again You have reached the final pose today,
Shavasana.
This is your time.
To reap the benefits of this quick body boost.
So start by relaxing.
Into the ground.
Allow the feed to drop.
Relax the legs.
Relax the tailbone.
Feel the back melting into the ground.
Relax the shoulders,
The arms and the neck.
Now,
Connect with your breath.
Take a deep inhale in.
Take a long exhale out.
I want you to notice your heartbeat.
A reminder that you're alive.
Now if you're ready to come out.
Start moving your hands,
Your feet.
Stretch the arms over the head.
Bend the knees.
As you slowly make your way.
Back to seated.
Keep your eyes closed.
Cross the feet in front of you and rest the hands over the knees.
Now reconnect with your breath again.
Bring the palms to your heart center.
And bring to mind the intention we set for this session.
Let's live in the moment.
Let's be present.
Thank you for joining me.
Have a wonderful day ahead.
Salaam.
Namaste.
