Namaste everyone,
I am Opinia.
Today I come to you with a yoga sequence that is beginner friendly,
Is stiffness tightness friendly,
It's going to stretch your full body.
And since because it's stiffness and tightness friendly,
You definitely have to come into this class with other props beside a mat.
So grab a strap,
A couple blocks,
Then meet me on the mat.
Let's lie down onto your back,
Please.
And start to interlace your finger,
Press your palms away from you,
And lengthening your legs long out away from your trunk.
Take a deep breath in,
Exhale,
Length through the arms,
Length through the legs.
Now if interlacing your fingers doesn't feel good,
Please just don't do that.
Just keep lengthening your hands alongside the ears and start rocking your hips side to side.
One more deep inhale,
Exhale,
Length long out through the arms and legs,
And rocking your hips side to side right here,
Please.
Stop rocking your hip and let's stretch your body to the left and then stretch your body to the right.
You can interlace your finger and point your two fingers away from you,
Or you can hold your wrist on the opposite side when you side stretch toward that side.
What I mean by that,
When you stretch to the right,
Hold your left wrist and then side stretch to the right.
When you stretch to the left,
Hold your right wrist and stretch to the left.
Come back thinner.
Now from here,
You are going to kind of heel your legs to the right as far as you feel comfortable,
And then cross your right leg over left.
From here,
Hold your left wrist and then side stretch to the right.
Keep your shoulder blades together on your back,
Bend your elbows slightly.
You can look up toward the sky,
Or maybe look toward your left shoulder,
And closing your eyes,
Please.
Stretch to the right.
One more inhale.
Fully exhale.
Can you actually give yourself one more breath here,
Please?
Deep inhale.
Exhale.
Let your body sink deep to the earth beneath you.
Then from here,
Unhook the leg,
Stop holding your left wrist,
And then kind of heel your feet to the left as far as you can.
When you find your comfortable spot,
Then cross your left leg over right,
And then side stretch your body to the left.
Hold your right wrist,
Bring it to the left,
Look up,
Or look toward your right shoulder.
Take a deep breath in.
Exhale,
Kind of help yourself to stretch a little bit to the left as you're seeing your body down toward the earth.
Two more breaths right here,
Please.
Fully exhale,
And let your body melt.
Gradually deepen your breath,
Feel your body expand evenly,
And as your jaw relax,
Exhale,
Let your body sink deep to the earth beneath you.
Unhook the leg,
Stop holding your right wrist,
Bring your body back center.
Now get your legs and your arms up toward the ceiling with your elbows and your knees bent,
And we are in this dead bug pose,
Which means you are going to start shaking your wrists,
Ankles,
Calf muscles,
Forearms muscles.
One more deep breath here.
Keep your jaw relaxed.
Then hug your knees together toward your chest,
Get your arms out,
Palms facing up,
Land your hands on the earth.
Inhale,
Opening your knees apart,
Circle them away from you,
Let them meet,
And exhale,
Draw them together back toward your chest.
Repeat that,
Please.
We do three more times here.
One,
Two,
Three,
Change direction,
That is six together.
So,
Two,
Three,
Four,
Five,
Six.
From there,
Bring your feet together down toward the earth,
Open your knees out,
And start rocking your hip in this Supta Baddha Konasana.
This Supai Butterfly pose,
Get into this hip stretch,
Keep rocking your hip side to side.
One more breath right here,
Please.
Exhale fully.
Then you stop rocking the hips,
Bring your knees up and together,
At the same time,
Heel-toe your feet out,
Hip distance apart.
Next pose is Windchill Viper.
Exhale,
Drop your knees side to side,
And you start to breathe normally in and out through your nose.
When your knees go to the right next time,
Let them go there.
Your left knee,
Aim it away from your trunk and toward the earth,
Okay?
Allow your body to arch very big at first.
If you feel like you can do a little bit more,
Lift your right foot,
Place it on the outside of your left knee,
And aim that left knee down and away from your trunk.
If it's too much,
Don't do it.
And when you find that proper spot that you don't feel like you're too forceful with your knee joint,
Stop that,
And use the breath to allow the exhale,
Taking your ribs downward toward the floor beneath you.
You can look toward your left shoulder and maybe gaze inward with your eyes closed.
Two more breaths.
Exhale fully.
Deep inhale.
And fully exhale.
Let your ribs draw down toward the earth beneath you.
Inhale,
Bring your knees up center,
And all you need to do is drop your knees to the left.
Remember,
You can aim just your right knee away from you.
Allow your back to really arch at first,
Okay?
Or use your left foot to guide that right knee and thighs away and down toward the earth.
When you find where you feel like you feel the stress,
You don't hurt yourself,
You stop.
Focus on the breath.
Deep inhale.
And then exhale,
Softening your ribs down toward the floor.
Close the eyes,
Maybe get your focus to the right.
And give yourself two more deep breaths here.
And exhale,
Drop the ribs,
Relax your shoulder.
Another deep inhale.
Keep your jaw relaxed and keep aiming.
Exhale,
Your right knee is away from you.
Your shoulder,
Your arms,
Your trunks are heavy.
And then carefully bring your knees up center,
Unhook the legs,
Go back to the dead bug pose,
And shake your wrist and ankle one more time.
Now we're going to go into happy baby.
And you are going to do your left leg only.
Right leg,
Foot to the floor,
Knees bent.
So you hold your left foot with your left hand and really point your left knee toward the earth,
Okay?
Maybe you can make sure that your left foot can facing the ceiling.
Now,
If that is not your case,
Maybe grab a strap,
Place it at the ball of your left foot.
Hold both ends of the strap with your left hand and then pull your left knee straight down toward the floor as you aim your left foot toward the ceiling.
See if you need the strap or not.
Keep your right knees bent,
Foot on the floor.
Two more breaths.
Exhale fully.
Another breath here,
Please.
And fully exhale.
Now from here,
You are going to kick this left leg to the left and at the same time,
Open your right knee to the right.
So you're going to roll on the little toe side edge of your right foot.
Once again,
For any one of you who are really tight,
Have the strap at the ball of your left leg.
Hold both ends of your strap with your left hand and kick your left leg to the left.
Try to do your best to make your left leg straight.
Get your left elbow on the earth.
Right knee,
Go to the right,
Your hips facing the ceiling.
Try to pull your left leg up toward the crown of your head.
Two more breaths here,
Please.
One.
Relax your jaw.
Then this time,
Mindfully bring your left leg up toward the sky and at the same time,
Draw your right knee up toward the ceiling as well.
Now from here,
Grab the strap with each hand.
The strap is at the ball of your left leg.
We are going to do this half Sutta Padang Kustasana.
We are going to target the hamstrings muscles.
So kick your left foot into the strap.
Inhale and exhale.
Draw your left leg in toward your chest.
Have your arms straight.
Two more breaths right here,
Please.
Exhale.
As you kick the foot in the strap,
Just bring your left foot toward the crown of your head.
Another breath here.
Now be mindful in the back of your left knee.
If you don't feel good,
You can bend your knee just a tad.
So last breath right there.
Then bend your left knee,
Let go of the strap.
Place your left foot on top of your right knee and your left knee is away from you.
Draw your right knee toward your chest.
You can interlace your fingers behind your right thigh or you can hold your right shin instead.
Your left elbow,
You can press in toward your left thigh to aim your left knee away from you while you pull your right leg toward your chest.
No tension on your neck and your shoulder.
Two more breaths right here,
Please.
Last breath.
See if you can draw your right knee closer to your chest while your left knee is aiming away from your body.
Then you let go of your right leg.
Have your right foot on the floor and still keep your left ankle above your right knee.
Open your arms out like a winged palm facing up.
Now exhale,
Drop your left foot into the floor and aim your left knee toward the ceiling.
Your right foot,
You can heel toe it to the left to help you to do that.
Left foot to the floor,
Left knee aim toward the ceiling.
Arch your back at first.
Then exhale.
Once again,
Soften your ribs,
Neck and shoulder toward the earth.
Close the eyes and turn your head to the left.
Two more breaths right here,
Please.
Deep inhale.
Exhale,
Melt the heart,
Melt the body.
One more inhale.
Feel yourself expand from within and exhale.
Let your weight,
Your worry melt away.
Inhale carefully,
Come up center.
Switch leg,
Left foot to the floor.
One leg happy,
Baby.
Right foot aim towards the ceiling.
Bend your right knee,
Open your right knee to the right away from your trunk.
Hold your right foot on the outside edge of it with your right hand or use a strap.
Hold both ends of the strap.
Make sure that your right foot can really facing the ceiling.
So if it's still kind of facing the wall in front of you,
You need to make your arms longer.
And two more breaths right here.
You actually can wiggle your hip side to side if it feels right.
One last breath here,
Please.
Two.
Then from here,
You are going to kick your right leg to the right and drop your left knee to the left.
Hold the strap,
Place it at the ball of your right foot.
Hold both ends of the strap with your right hand and you bend your right elbow and get your right elbow down toward the floor.
Left knee to the left,
Right leg straight and let it drop to the right.
Pull your right foot toward the crown of your head.
Deep inhale,
Deep exhale.
Relax your jaw.
Two more breaths.
Inhale deeply.
Exhale,
Let the chest drop,
Neck,
Your jaw.
Another breath,
Please.
Feel the sensation of the stretch of your right leg and exhale fully.
Let your weight drop down to the floor beneath you.
The next inhale,
Bring your right leg up toward the ceiling,
Bring your left knee up toward the ceiling,
Left foot to the floor.
Hold either side of your strap with both hands,
Make your right leg straight.
Inhale and exhale,
Pull your right leg toward your face.
Take a deep breath in.
Exhale,
See if that right leg can come closer to you.
Another breath or not.
Bend your knee slightly if you feel like the back of your knee doesn't feel quite comfortable.
Exhale,
Pull.
Then bend your right knee to the left,
Exhale,
Pull your right leg toward your face.
Bend your right knee,
Let go of the strap,
Have your right ankle above your left knee.
Get your left foot off from the floor,
Interlace your fingers behind your left thigh or in front of the shin.
Right elbow pressed into your right thigh to square that right shin toward your chest.
And use the exhale to draw your left knee closer to your chest.
Lie down figure four pose right here.
Exhale,
Draw your left knee in toward the chest.
One more deep breath right here,
Please.
Inhale,
Exhale,
Melting your neck and shoulder.
Good job.
Let go of your hands,
Keep the figure four,
Bring your left foot down toward the earth.
Okay,
And we are going to drop this right leg to the left and to the floor.
At the same time you can heel toe your left foot to the right.
That's going to help you to bring your right foot to the floor,
Right knee toward the ceiling,
Arch your back,
Both shoulders on the ground.
When you have your right foot and your right knee toward the ceiling already,
Then get to the right,
Close your eyes,
Come back to your breath.
Exhale,
Let your shoulder drop.
Heavy muscles,
Two more breaths,
Deep inhale.
Last breath right here,
Please.
Inhale fully.
And as your body weight goes down toward the earth,
See how that helps your body to feel more of the stretch within your body.
Next inhalation,
Look up toward the ceiling,
Bring your legs up center,
Bring the arms and the legs up toward the ceiling.
One more time,
We go into this dead bug pose.
Shake your wrists,
Ankles,
And bring your knees together toward your chest,
Rock side to side.
Then roll all the way to the right and keep rolling until you come down onto your belly and your chest and let stretch.
One last muscle here is your hip flexor.
We're going to stretch the right side first.
So have your left leg straight,
Click all of your left toes into the floor,
Left forearms parallel toward your chest.
Bend your right knee,
Grab a strap,
Make a loop and place it right at the ball of your right foot.
Now the length of the strap,
You can keep adjusting it,
But hold both ends with that right hand,
Turn your chest forward and pull that strap also forward toward you,
Right?
Keep facing the floor,
Pull the strap forward and point your right knees away from you.
Now this is when you adjust,
Like okay how short or how long do I have to make the strap become so I can really stretch the hip flexor at my body need.
Now make sure when you hold the strap with that right hand,
Keep your right shoulder back so you don't round your shoulder,
Okay?
And two more breaths here,
Keep pulling that right foot toward the crown as you pull your right knees away from you.
Another breath please.
And then you just let go of the strap and then just let your right foot come all the way down.
Get the strap away from the leg,
Bring it to the other side,
Right forearm parallel toward the chest,
Click off your right toes into the earth,
Hold the strap,
Make a loop,
Turn your body to the left,
Bend the knee,
Put the strap at the ball of the foot,
Hold the strap with both hands and bring your chest and your hip forward,
Get them down toward the earth,
Adjust the width of the strap,
Pull that left foot toward the crown of your head right and pull your left knees away from you.
Don't forget to take your left shoulder back so you are not rounding your left shoulder.
Breathe here.
Exhale fully.
One last breath please.
Relax your jaw and exhale,
Pull that left foot toward the crown,
Pull your left knees away from you and then you let go of the strap,
Kick your left leg back,
Stack your hands,
Rest your foreheads on them and rock your hips side to side.
Stop rocking your hip,
Bring your hand on either side of your chest,
Come up onto your hands and knees.
Let's do spinal circulation right here,
Any size first,
It's fine.
Let's do five on each side please,
Here we go.
One,
Allow your neck to move as well,
Two,
Three,
Four,
Five and you change direction,
One,
Two,
Three,
Four,
Five.
Find your way to a seated position please,
Maybe you can sit on a block,
Cross leg or in this supported Virasana.
Have your right hand on top of the left hand thumb touching,
Lift your spine up,
Open your throat and your eyes close.
Find your breath right here,
Deep inhale,
Exhale,
Center into yourself.
We're going to take three deep breaths here before we go and connect to the word to remember in order to do that we should not forget our own true desire.
To never forget to listen to our own heart and to what really makes us happy and you slowly open your eyes.
Namaste everyone.
