Namaste,
Peace and blessing to you.
Today class is a quick dynamic 15 yoga.
It is excellent when you need a boost to wake up your body,
Clear your mind,
And also create a grounding energy to carry you throughout the day.
Grab your mat,
Take a deep breath,
And meet me on the mat.
So let's come to the front of your mat,
Left hand onto your heart,
Right hand onto your belly,
Stand in Tadasana,
Feet hip distance apart,
With your eyes closed,
Connect to your breath,
Connect to your body.
Focus into this moment.
Walk away from your busy thoughts and worry.
One more deep breath right here.
Exhale,
Let it go,
And hands come down by your side.
Inhale,
Move your arms out and up toward the sky.
Hands come in prayer.
Exhale,
Go downward Tadasana.
Inhale,
Move your heart forward,
Open.
Exhale,
Downward facing dog.
Take plank,
Inhale,
Lower down Chaturanga Dandasana,
Up dog cobra,
Downward facing dog.
Balance on your right leg,
Leave your left leg off on the floor,
Square your hip.
Balance on your left hand,
Leave your right hand off on the floor.
Maybe hold your right ankle.
One more breath.
Mindfully step your left leg forward,
Warrior one.
Two more breaths.
Go deeper.
Another breath.
Bring your right knee to your chest,
Stand nice and tall.
Hips go back.
Garudasana,
Eagle pose,
Right leg over left,
Right arms on the left.
Move back.
Imagine the wall behind you.
Try to touch that from head to toes.
Warrior two.
One more breath.
Once again,
Go deeper when you can.
Challenge the muscle.
Reverse warrior,
Left arms up.
Stretch right,
Strong leg.
Come down,
Three-legged dog,
Left leg go back and up.
Inhale,
Keep open.
Kiss your nose one time.
Kick it back and up.
Come forward to your nose.
Drop the left knee down toward the floor and hover.
Inhale,
Bring it up.
Three-legged dog,
Three-legged plank.
Lower down,
Chaturanga dandasana,
Up dog or cobra.
Downward facing dog.
Balance on your left leg,
Leave your right leg off from the floor.
Balance on your right hand,
Leave your left hand off from the floor.
Maybe move your left hand to hold your left ankle.
Another breath right here.
Step your right leg forward,
Forward warrior one.
Two more breaths.
Let your body move with the breath.
Challenge your muscles mindfully.
Standing left knee to chest.
Long spine eagle pose,
Left leg over right.
Left arms under right,
Hook the hands,
Shift your weight back.
Go as far as your standing heel can handle.
Warrior two.
Another breath.
Reverse warrior,
Right arms up.
Stretch left.
Come down toward the floor with the hands.
Three-legged dog,
Right leg go back and up.
Kiss your nose one time.
Three-legged dog,
Go back and up with your hips open.
Come back to your nose once again.
Inhale,
Bring it down to the floor but hover.
And then bring it up,
Kick it back and up.
Three-legged plank.
Lower down,
Chaturanga dandasana.
Find your back bend here.
Downward facing dog.
Come down to your forearms and go into dolphin pose please.
Two more breaths.
Get the best from this pose.
And you can sing the moment last breath.
Walk your feet back,
Forearms plank pose.
Two more breaths.
Core is lift,
Chest is extend.
Last breath.
Forearms side plank on your left.
Another breath here.
Turn toward the earth,
Step your right leg forward.
Diagonal your body to the left.
Go into a lizard pose.
One more deep breath right here.
Exhale,
Come go as deep as you can.
Pyramid pose.
Last two breaths.
Parivrtta paksavakonasana,
Extend.
Revolve,
Extend,
Side angle pose.
Two more breaths.
Two.
Now bring your hands down toward the earth.
Three-legged dog,
Kick your right leg back and up,
Inhale.
Right knee to your right armpit.
Three-legged dog,
Kiss the nose,
Go back and up.
Go to your left armpit.
Stay right there.
Turn your body open to the left.
Leave your left hand off on the floor.
Keep your right knee bent.
Push the floor away from you.
Pigeon pose please.
Three breaths here.
Two.
Last breath.
Three.
Sit onto your right sitting bone.
Swing your legs in front of you,
Left leg straight,
Right leg go up toward the sky with your hands.
Another breath right here.
Then let go,
Kick your right leg away from you,
Roll back into half board with your right leg only,
And then come up,
Inhale.
Tunavasana with your right leg only,
And then exhale,
Roll back,
And then come up.
Three more.
One,
Two,
Three.
Hug your right knee toward your chest.
Slowly kind of roll toward the floor,
Bring both knees toward your chest.
Rock side to side.
And start to roll back and forth.
Get yourself to Uttanasana.
Move your heart forward and open.
And then we flow here,
Step back or jump back to plank or Chaturanga Dandasana.
Five.
Your back bent.
Go to downward facing dog.
Get yourself to dolphin pose once again.
One more breath right here.
Forearm plank pose.
Another breath.
Forearm side plank on your right this time.
Your left arm,
Your leg,
You can do anything that feels right to you.
Another breath.
Keep lifting the hips off from the floor.
And then facing the floor,
Left leg step to the left,
Body diagonal to the right,
Go into a lizard pose.
One more breath right here.
Pyramid pose.
Two more breaths.
Two.
Parivrtta Pasvakonasana revolve,
Extend side angle pose please.
Two more breaths.
One.
Two,
Three,
Leg a dog.
The leg go back and up.
Go kiss your armpits on the same side.
Kick back and up.
Inhale.
Kiss your nose.
Kick back and up.
Strong crawl there.
Go to the opposite armpit and then just lift your right leg,
Right hand off from the floor.
Turn your body open to the right.
Your left knee is bent.
Push the floor away from you.
Breathe.
Then go from here carefully to pigeon pose.
Add three breaths here.
Three.
Sit onto your left hip.
Swing both of your legs in front of you.
Keep your right leg straight.
Get your left foot onto your hand and kick it up toward the sky.
Another breath.
And you're going to do half boat and full boat five times just with the left leg only.
Here we go.
One,
Two,
Three,
Four,
Five.
Hug your left knee toward your chest.
Bring your feet together.
Knees apart.
Hand behind you.
Padakonasana.
And then carefully relax.
Bring your knees up together.
Extend your legs back in front of you.
We do reverse table.
Okay.
Chest go up.
Hands back behind you.
Feet come closer to your hip.
And then push your hand and your feet into the floor.
Lift your hips up.
Put your knees away.
Curl your chest up.
Neck extend to the opposite of your knees.
Breathe.
Another breath.
And carefully sit down.
Cross your legs.
Left hand to your heart,
Right hand onto your belly.
Eyes closed.
Feel the breath and the energy that flow within openly.
May you feel more grounded into who you are.
Remember,
You are created uniquely.
Don't forget to shine the light out freely without fear.
Draw your hands together.
Thumbs to your third eye and you bow humbly and lovingly to yourself.
Namaste.
