Welcome back to Cyprus flow with Alina.
Today's class is a morning yoga to help wake up.
Let's begin in child's pose.
Reach the arms long in front of you.
Take a deep breath and feel the stretch through the back.
How much does a theme get taped?
And gently sway from side to side.
Then take deep breaths.
Cane.
And now.
.
.
Now lift the chest away from the floor.
Inhale,
Arc the spine.
Exhale around the back.
Continue moving with breath.
Let the spine flow like a wave.
Soft and fluid movements.
Now round the upper back as much as you can,
Creating space between the shoulder blades.
And come into tabletop and repeat the movement through the spine.
Beautiful.
Keep breathing.
Let's imagine spine is awake.
Round and round.
.
.
And R.
Feel the stretch along the back.
Move like a wave,
Cypress wave,
Through the body.
Bring the right foot forward and place it on the mat,
Then lift the arms up.
Very good.
Then place the left hand on the floor,
Lift the right arm up and begin making wide cycles with the arm.
Well done,
Then lower the arm and begin making the Circle movements with the hips.
A very feminine exercise.
Move like a slow wave through the hips.
And then lower down onto the elbows and breath.
Feel the stretch lengthening through the body.
Slowly lift the body and begin to straighten the right leg in front of you.
On the exhale round the spine.
On the inhale,
Create a gentle arc.
And repeat.
Round the spine.
And create the genital.
Footward to the floor Soft exercise and take a deep breath.
Breath,
Inhale and exhale.
And great job and now begin to cycle the hip slowly.
Small or big circles as you want,
As you feel today.
And change the side.
Well done,
Now bring the left foot forward.
And begin making wide cycles with them.
Good stretch of legs and hands.
Then lower the arm and begin making circle movements with the hip.
A very soft feminine exercise.
Be like a wave.
And then lower down onto the elbows and breathe.
Feel the stretch and lengthening through the body.
And slowly lift the body and begin to straighten the leg.
And on the exhale round the spine.
And on the inhale create a gentle arch.
Exhale,
Round the spine,
Press the foot towards the floor.
And then inhale,
Create a gentle arc and flex the foot back toward you.
And repeat like a circle.
Around the spine.
Exhale.
Gentle arc on the inhale.
Very good.
And fix it.
Great job!
And now begin to circle the hip slowly.
Change the sides.
Continue listening the good music.
Lift the left arm up towards the sky,
Then slowly thread the arm underneath.
And low as a shell.
And repeat.
Feel the stretch through the upper back and shoulder.
Wow.
Deep stretch.
Connect to it with the breath.
Very good.
And now extend the top arm long overhead.
Rest the side of the head on the mat and breathe.
Feel a gentle stretch through the side body,
Shoulder and upper back.
Great job!
Now repeat on the other side.
Place the left palm in the center of the mat and lift the right arm up.
Lift the right arm up towards the sky,
Then slowly thread the arm underneath and lower the shoulder.
Well done.
Beautiful.
And now fix it.
Extend the top arm long overhead.
Rest the side of the head on the mat and breathe.
Feel it gentle stretch through the side body,
Shoulder and upper back.
Very good.
Inhale,
Exhale.
And now return to the center Slowly shift the hips back.
Then melt the chest down and feel a gentle stretch through the hips and inner thighs.
Breath softly and stay relaxed.
And fix it round the spine.
And return to the center.
Change legs.
Slowly shift the hips back.
And feel a gentle stretch through the hips.
And spine.
Breath softly and stay very relaxed.
Very good.
Now we fix it,
Round the spine,
Feel the stretch hips.
Take a deep breath in and press on.
Wonderful!
Come into downward dog.
Begin to pad out the feet.
Lowering one heel and bend the other towards the floor.
Feel the stretch through the calf.
And the back of the legs.
Move slowly with your breath.
Reach your left hand to your right shin.
Gently twist the chest open and look under the arm.
Feel the stretch along the side body and spine.
Change the side.
Breath in.
.
.
Breath out.
Cyprus,
A very beautiful city.
And your body here.
It's magic.
Beautiful,
Slowly lower down to your knees.
Thank you for practicing with me today.
I look forward to see you in Cyprus this summer.
See you,
My dear,
Dear friends.
With love and gratitude,
Alina
