A 20-Minute Yoga Flow For Busy Professionals
Welcome! Looking for a quick and effective way to reduce stress and increase productivity in your busy schedule? This 20-minute yoga flow is specifically designed for busy professionals like you! Get ready to feel more centered, focused, and energized to take on your day!
Transcript
Namaste everyone.
I am Opinia.
If you knew what an honor that our paths are aligned today,
I hope you are doing incredibly.
And for my regular out there,
I'm sending you my love and support.
And please know that your dedication to your own well-being is truly,
Truly inspired.
Please keep it up.
Today,
If you are short on time,
But unshakable to your own well-being,
And if you have 20 minutes available,
Invest in this yoga floor and I guarantee you that you will be adequately prepared for your day physically,
Mentally,
And emotionally.
See you on the mat.
So you stand in Tadasana,
Feet 50 cents apart,
Spine lengthened,
Tailbone grounded toward the earth,
With your left hand on your heart and your right hand onto your belly and your eyes closed.
Deep breath in and out through your nose.
Remember your authenticity,
Your unique ability that God has created.
And may you remember not to lose yourself to the noise and the desire of others out there,
But stay true to who you are and show your light.
Show what makes you happy.
Show the world what it's like to live authentically to what matters to you most.
Slowly open your eyes.
Then inhale,
Sweep your arms out and up toward the sky.
Exhale,
We're going to Uttanasana.
Move your heart open,
Inhale.
Exhale,
Bend your left knee,
Bow down,
Go toward the legs.
Inhale,
Lengthen your spine forward,
Heart open,
Straighten your left leg.
Exhale,
Bend your right knee,
Bow deeper.
Keep moving like that.
Please inhale,
Straighten your right leg,
Leave your heart open,
Go toward your left knee this time.
Straighten the legs,
Inhale.
Exhale,
Bend your right knee.
Head,
Hand deep,
Straighten your right leg,
Heart open.
Exhale,
Bend your left knee.
Last one here.
Straighten your left leg,
Inhale,
Open your heart.
Exhale,
Bend your right knee.
Inhale,
Straighten both legs,
Leave your heart open.
Bend both knees,
Step your right leg back,
Pivot to the right,
Prasarita Padottanasana.
Hold your elbows,
Swing your body side to side right here.
Relax your jaw.
Next,
Exhale,
Stop swinging,
Bend both knees,
Turn toward your left leg,
Roll on the little toe side,
Edge of your left foot.
Get your right knee on the earth,
Broaden your arms,
Hips,
Back,
Chest forward.
Take a deep breath in and exhale,
Melt the heart towards the earth.
Two more breaths.
Your jaw relax.
Another breath here.
And exhale,
Melt the heart.
You lift your chest off from your left leg and then turn your left leg in,
Go into the half pyramid pose,
Straighten the left leg,
Spine nice and long,
Bow down.
Two more breaths here.
Come back to your power.
Come back to your purpose,
Too.
Standing splits,
So kick your right leg up toward the sky,
Maybe move it up and down a couple times,
And then you cross your right leg behind your left leg and bow down.
Extend your body to the left,
Head hang nice and deep.
Beautiful,
Everybody.
Now,
Extend your body to the right,
Long left side body here.
Carefully bring your body back,
Center,
Bend both knees,
Turn your left leg,
Right leg back,
Kick your left leg back and up,
Three-legged dog,
Opening the hips,
Bend the knee.
As you put your chest back,
You try to turn your body open underneath your left armpit here.
You can work your left hip,
Ankle,
And joy,
And then stretch your left leg square,
The hip comes to plank,
Inhale.
Exhale,
Downward-facing dog.
Please move like that with your own breath.
See how your wrists feel,
Should you gradually go a little bit deeper,
Deeper,
One forward movement at a time.
Listen to your body.
Three more breaths here,
Wave forward,
Inhale,
Crawl to the floor nice and strong,
Downward-facing dog.
After that,
Two more,
Last one.
Then bend both knees,
Look between your hands,
Turn yourself forward,
Uttanasana.
Inhale,
Spine lengthened,
Heart open,
Exhale,
Both knees,
Bend left leg,
Go back.
Now,
Roll on the little toe side edge of your right foot,
Left knee down,
And exhale,
Heart melts.
Two more breaths,
Please.
You hold yourself up firmly,
Intentionally,
Last breath.
Your jaw relaxed,
Your neck and your shoulders are not tight.
And then we go into half pyramid pose.
Turn your right leg in,
Shift back a little bit so your right leg can be straight,
And then you melt the heart.
Stay right here,
One,
With yourself,
Last breath.
You just melt,
Beautiful.
Listen and hold yourself with love.
Standing split kick,
Left leg back and up,
Two,
Three times here,
About last one,
And then cross your left leg behind your right leg.
Go deep with the spine,
Toward the legs,
Walk your hands wherever you are supporting yourself.
You can hang your head deep and maybe shake your head left and right.
Yes and no,
Last breath,
Please.
Listen deeply to what your body asking from you.
And you bend both knees,
Three-legged dog,
So your left leg go back first,
Kick your right leg up,
Opening the hips,
Knees bend,
And then shoulder blades together on your back as you push your chest back.
Return your body open,
Maybe work your right leg if it feels right,
Then extend your right leg straight,
Square the hips,
Come forward to plank,
Inhale,
You're going to lower down,
Chaturanga dandasana.
Find your options here,
Please,
And take your locus push,
Maybe arms out,
Light wing,
And then go down or interlace your hands behind your back.
That's two,
Can you give yourself three more?
Next,
Nice and long,
One,
Two,
Three,
Downward facing dog.
Balance on your left leg,
Lift your right leg up with the hips open,
Step forward,
Exhale,
Warrior one,
Please come off the floor,
Square the hip,
Lift the heart,
Inhale,
Lunge,
Deep exhale,
Two more,
Hands are yours,
Use them wisely,
And the left knee to chest,
Another breath here,
Left leg back,
Warrior two,
Two more breaths,
One,
Relax your jaw,
Two,
Reverse warrior,
Right arm up,
Stretch back,
Extend side and go post,
Please,
Two more breaths,
One,
Two,
Downward facing dog,
Right leg,
Step back,
Exhale,
Plank pose,
Inhale,
Lower down,
Chaturanga,
Dandasana,
Back bend here,
Downward facing dog,
One more here,
Inhale,
Plank,
Strong crawl,
Lower down,
Chaturanga,
Dandasana,
Draw your core up and away from the floor,
And take your back bend here,
And downward facing dog,
Relax your jaw,
On your right leg,
Lift your left leg off from the floor,
Inhale,
Look between the hands,
Warrior one,
Please,
Come up,
Exhale,
Lunge,
Two more breaths,
Two,
Right knee to chest,
Hip move back,
Breathe,
Warrior two,
Right leg back,
Stay with your breath,
Beautiful,
Two more breaths,
Come back and feel yourself through,
From top to bottom,
Reverse warrior,
Let the energy flow smoothly,
Extend side and go post,
Please,
Two more breaths,
Two,
Three,
Like a dog,
No,
Sorry,
Downward facing dog,
Please,
Plank pose,
Inhale,
Lower down,
Chaturanga,
Dandasana,
Cobra up dog,
And downward facing dog,
Please,
One more floor here,
Inhale,
Plank pose,
Chaturanga,
Dandasana,
Back bend here,
And downward facing dog,
Come to plank,
Inhale,
Roll onto your side,
Plank on your right,
Vasisthasana,
Breathe,
One more breath,
Weight go toward the foot,
Beautiful,
Turn toward the floor,
Step your left leg forward to the left,
Lizard pose,
Deep breath,
Last breath,
Then parivrtta,
Pasvakonasana,
Right elbow outside to the left knee,
Hands in prayer,
Exhale,
Another breath,
Breathe deep,
Hands come down toward the earth,
Three-legged dog,
Get your left leg back and up,
Inhale,
Knee to the nose,
Exhale,
Kick it back and up,
Two more,
Round your back up toward the sky,
Last one,
Knee to the nose,
Kick it back and up,
Pitching pose,
Please,
Come back to the breath,
Hold your pose with good intention,
With love,
With the compassion for everything that make your life as it is,
Good and bad,
Is a journey,
Then you're gonna take a seat onto your left seat,
Swing both legs in front of you,
Okay,
Get your right leg straight,
Get your left leg crossed over,
Right,
Twist to the left,
Marijasana,
Three,
Last breath here,
Inhale,
Untwist,
Get your left leg out,
Kick it up toward the sky,
Kralasana,
Another breath right here,
Spine nice and lengthened,
And let's do one leg half board and full board,
So left leg go down,
Chest go down,
Come up,
Inhale,
Four more,
One,
Two,
Three,
Four,
Now you're gonna twist your body to the left as you roll back and legs come down,
And then come up,
Center,
And then four more,
With the legs straight,
All knees bent,
Two,
Three,
Four,
And once again,
Cross your left leg over,
Right,
And let your left knee stand on top of the right knee,
Spine nice and lengthened,
We go into this one leg,
Kamukasana,
And bow down,
Let everything be,
Two more breaths,
Observe from within,
And respectfully,
And inhale,
You come up and away from the floor,
Get your left leg out,
Roll back and forth,
Come up to uttanasana,
And finish your flow here,
Downward facing dog,
Come to plank,
Inhale,
And then vasisthasana on your left this time,
Breathe,
Another breath,
Inhale,
Turn your belly,
Your chest toward the earth,
Now,
Listed pose,
Right leg to the right,
Body diagonal to the left,
And melt the heart,
Go deep to the earth beneath you,
Last breath here,
Relax your jaw,
Parivrtta,
Tatsavakonasana,
Right left elbow outside of your right knee,
Hands in pray,
Twist,
Give yourself two more breaths,
Keep your alignment in the back of your mind,
Put it in,
Last breath,
Three-legged dog,
Kick your right leg back and up,
Inhale,
Knee to the nose,
Exhale,
Kick it back and up,
Knee to the nose,
Kick it back and up,
Last one,
Push the floor away from you,
Kick it back and up,
And then go into preaching pose,
Please.
Remember what matters most is to show up in the world and let everybody see you truthfully.
When you try to live your life according to everybody else's opinions about who you are,
Please know that you will never go into find true happiness.
Last breath,
Come up and away from the floor and sit onto your right seat,
Swing both of your legs in front of you,
Okay,
And then cross your right leg over left,
Twist to the right,
Marichyasana,
Three,
Two,
Well done everybody,
Then kick your right leg up,
Top of the sky,
Kraljasana,
Lengthen your spine up toward the ceiling and now let go of your right leg and let's do half boat and full boat five times,
Come up,
We do front first,
And two,
And three,
And four,
And five,
Turn your body to the right,
Roll back and come up,
One,
Two,
Three,
Four,
Five,
Bend that right knee back,
Cross over left,
Stack your right knee on top of your left knee,
Spine lengthen forward,
And bow down.
Last two breaths here,
And you come up and away from the floor,
Sit,
Cross leg,
Left hand back to your heart,
Right hand back to your belly,
Eyes closed,
I am here,
I have the choices,
I will remember to make this world a better place,
I have to show up fully myself,
Draw your hands down to your third eye,
Bow down,
Show that love and respect to yourself,
Namaste,
Have a great day everybody.
