Namaste,
Peace and blessing to you.
I am Upinya.
Today,
Let's wake up the body and lift the spirit with this 15-minute mood boosting practice.
We will flow with our breath,
Open our heart,
And invite in fresh positive energy for the day ahead.
Are you ready?
I see you on the mat.
Face the long side edge of your mat with your feet parallel,
Hip distance apart.
Left hand onto your heart,
Right hand onto your belly,
Your eyes closed,
And take three deep loving breaths into your body.
Exhale,
Come,
Let it go.
Two more deep breaths,
Please.
One more breath,
Nice and deep.
And start to feel your body waking up little by little.
Exhale.
Then carefully bring your hand out by your side,
Circle your shoulder up and back five times.
Two,
Three,
Four,
Five.
Change direction,
Please.
One,
Three,
Four,
Five.
Open your feet wider than your hips and swing the body side to side.
Allow your arms to loosen,
And when your hand comes to the front,
Let it swing and massage the back.
The hand that's going to the back,
Let it massage your hips.
Slowly,
Come to stop.
And turn your heels in and your toes out,
Stand wider,
And start bending your knees.
Go to Skandasana.
Move slowly and gradually,
Maybe sink a little deeper when you're ready,
Or not.
Allow the spine to lengthen.
When your left knee bends,
Stop,
Turn toward that left leg and step your left foot back,
Downward-facing dog,
And move your dog,
Please.
Any direction that it feels right in the moment to your body,
Ordering it.
Next,
Inhale,
Come take Plank Pose,
Followed by exhale,
Downward-facing dog,
And move like that.
With your breath,
Please,
Four more times.
One,
Two,
Three,
Four.
Bend your knees,
Look between your hands,
Tend to yourself forward,
Uttanasana.
Inhale,
Move your heart forward and open.
Step your right leg back,
Warrior One,
Please.
Two more breaths.
Last breath here.
Get your right knee toward your chest,
Hips back,
Long spine up.
Right leg go back,
Warrior Two.
Two more breaths.
Build depth.
Last one.
Reverse Warrior,
Left arm up,
Stretch back.
Renew your arm forward and down,
Three-Legged Dog.
Kick the left leg back and up,
Inhale.
Go forward to Plank.
You lower down,
Chaturanga Dandasana.
Three breaths with Slabhasana right here.
Locust Pose.
One,
Three.
Downward-facing dog,
Please.
One breath right here.
Exhale fully and push the floor away from you.
You bend your knees,
Look between your hands,
Take yourself forward mindfully,
Uttanasana.
Move your heart forward,
Open.
Left leg back,
Warrior One.
Add two more breaths here.
And build the pose.
Left knee toward your chest,
Ground to your right leg,
Stand nice and tall.
Left leg move back,
Warrior Two.
Two more breaths.
Keep your third eye onto your alignment.
Build the pose from that.
Reverse Warrior,
Left arm up,
Right arm down,
Stretch back,
Exhale.
Three-Legged Dog,
Right leg go back and up,
Inhale.
And then Plank Pose.
Lower down,
Chaturanga Dandasana.
Up Dog or Cobra.
Downward-facing dog,
Please.
Take Plank Pose,
Inhale.
Vasisthasana,
Side Plank on your right.
Another breath right here.
Turn toward the floor,
Step the left leg forward,
Go into Trikonasana,
Triangle Pose.
One more breath.
Turn toward the earth,
Right knee down,
Body come upright,
Hold your right foot with the hand,
Move your hip back toward the heel,
Root down and rise up toward the sky.
Two more breaths.
Step the right leg forward,
Uttanasana.
Move the heart forward and open.
Utkatasana,
Exhale.
Two more breaths.
Two.
Ground out to the feet,
Stand nice and tall,
Inhale.
Uttanasana,
Exhale.
Adho Uttanasana,
Inhale.
Step back or jump back to Plank,
Then Chaturanga Dandasana.
Up Dog or Cobra.
Downward-facing dog,
Please.
Inhale,
Plank Pose.
Vasisthasana on the left.
Another breath right here.
Turn toward the earth,
Step the right leg forward,
Trikonasana,
Triangle Pose.
One more breath.
Turn toward the earth,
Left knee down,
Body come upright,
Hold your left foot with your left hand,
Move the hip toward the heel,
Root down and rise up.
Two more breaths.
Inhale,
Uttanasana,
Inhale.
Then step the left leg forward,
Have your left foot to meet the right,
And then bow down,
Uttanasana.
Inhale,
Move your heart forward and open.
Exhale,
Bend both knee,
Parivrtta,
Utkatasana.
Get your left elbow outside of your right knee first,
Hands in pray,
And then twist.
Sit deeper.
Another breath.
Exhale,
Uttanasana.
Move your heart forward and open,
Inhale.
Other side,
Please.
Keep your knee level as you twist left.
Last two breaths here.
Uttanasana,
Exhale.
Move the heart forward and open,
Inhale.
Slowly sit down onto your seat,
Baddha Konasana,
Feet together,
Knees apart.
Hand back behind you,
Leave your heart forward and open.
One more breath here.
Then relax,
Extend both of the legs in front of you.
Sit comfortably onto your sitting bone,
Spine nice and lengthened,
And we bow forward to Pachimottanasana.
Last two breaths here.
Two.
Come up and away from that,
Roll back into half boat.
Inhale,
Come up.
Go forward,
Exhale.
Come up,
Inhale,
Roll back.
Come forward,
Go forward.
Last two right here.
Two.
And then come up and away from the floor.
Move both of the legs to the left and toes to the right,
Spine nice and lengthened.
Then lean onto your right hip,
Get your left leg out,
Cross your left leg over right,
Adamasya Andrasana,
And then you twist to the left.
Give yourself two more breaths.
Two.
Inhale,
Untwist,
And carefully unhook your left leg,
Extend both of the legs into the front.
Lean onto your left hip,
Bend both knees,
Now twist left here.
Bharadvajasana.
Last breath.
Inhale,
Untwist,
Lean onto your left hip,
Get your right leg out,
Cross over left.
Now,
Adamasya Andrasana,
Twist to the right.
Inhale,
Untwist,
Sit,
Cross leg.
Hands come in prayer,
Rest is right in front of the heart.
Anchor one last time into your inner light,
That bright,
Unique,
Authenticity of yours.
Remember to allow it to shine brightly today.
You have something to give in this world that only you know how.
Thank you so much for your practice.
I'll see you next time.
Namaste.
