Make Every Minute Count With 15-Minute Yoga Flow
In this quick 15-minute yoga, you'll move through a series of poses designed to increase flexibility, balance, and strength. Perfect for busy days when you need a quick pick-me-up, this flow will leave you feeling refreshed, revitalized, and ready to tackle anything that comes your way. Follow along and get ready to make the most of your time!
Transcript
Namaste everyone.
I am Opinia and if you knew what an honor that our path crossed today,
I hope you're doing fabulously.
Many blessings to you and your loved ones.
And to my regulars,
I love you,
I respect you.
Please,
Please,
Please remember your dedication to your own health and happiness is very inspiring.
Please keep it up.
Now for anyone who are short on time,
But you are not short on your dedication and your commitment to your own health and happiness,
This flow will give you what you need to set up your day right,
Mentally,
Physically,
And emotionally.
And I will see you on the mat.
So on the mat with your feet distance apart,
Spine lifting,
Tailbone rooting down all the way to the back of your heel,
Left hand to your heart,
Right hand onto your belly.
Breathe.
Before you go into the world,
Go into yourself first.
Connect to your body,
To your heart,
To your higher self.
And remember to walk through this world and never forget who you are and what is matter to you most.
Another breath in.
And when the exhale,
Come lift the arms,
Then going down by your side and start to circle your neck.
Three more.
Big circle.
Three.
And then change to the other direction,
Please.
And two,
You have three more to go.
And three.
When you come back center,
Roll your shoulder up and back.
Maybe you start shaking your wrist at the same time.
And three more here.
One,
Two,
And three.
Change to the other direction,
Please.
You're kind of losing up the joy and all the ligament around them.
Three more here.
One,
Two,
Three.
Now you're going to face the long side edge of the mat and swing the body side to side,
Please.
By lifting,
The breath is gradual and even.
And then you come to stop.
Let's turn the heels in and the toes out.
Go into a goddess pose.
And slowly,
Shimmy,
Shimmy your body down as your knees go left and right.
Lengthening out through the legs and go from here to skondasana.
Breathe.
Keep the height so that it feels safe.
You can just be a little bit more upright or if your hips are nice and open,
You can go closer to the floor.
Stretch your toes to allow your legs muscles to engage.
And you're going to turn towards the left leg first.
And do half pyramid pose.
Straighten your left leg with your right knee toward the floor.
Long spine forward and exhale,
Melt the heart.
Three breaths after that.
Three standing splits.
Keep your right leg up toward the sky a couple times here and land it back far behind you.
Pivot to the right.
Come to prasarita padottanasana.
Keep dangling your body down and deep.
You can also move left and right or maybe be still and just get yourself deeper.
Now hug your shins in,
Push your thighs out right here.
Last deep breath or maybe interlace your hand behind your back.
Turn back toward your left leg and cross your right leg behind your left leg.
Go into the cross leg uttanasana and melt the heart.
Three more breaths after that.
Let's stretch the lateral sides of the legs up into the hips.
Two more.
Two.
Now step your right leg back nice and far and pivot all the way toward the other end of the mat.
Left knee down,
Right leg straight.
Half pyramid pose on the other side please.
Three more breaths.
One.
Relax your jaw.
Stay with your breath in your body.
Two.
Don't let the day take over yet or not at all.
Last breath.
Actually stay with yourself.
Standing split,
Kick the left leg up a couple of times and then cross it behind the right leg.
We do cross leg uttanasana on the other side.
Three more breaths.
Relax your jaw.
You're doing amazing everybody.
And three.
Bend both knees.
Step your left leg back far.
Pivot all the way once again to the left and have your right knee down.
Anjaneyasana.
Up right with your trunk.
Lunge,
Exhale.
Three breaths.
Get deep.
Three.
Three-legged dog.
Left leg go back and up.
Opening the hips.
Bend the knee and then push with chest back.
Extend the left leg straight.
Square the hip.
Come forward to plank.
Inhale.
Downward facing dog.
Exhale.
Three more.
After that,
Crawl the floor nice and firm.
One.
Then the right leg go forward.
Left knee on the floor.
Anjaneyasana on the other side.
Three more breaths.
Keep your alignment in check.
One.
Relax your jaw.
Opening your heart.
Two.
Roll your tailbone down.
And then three-legged dog on this side.
Right leg go back and up.
Opening the hips.
Bend the knee.
Put your chest back.
Exhale.
Then extend your right leg straight.
Square the hip.
Come forward to plank.
Inhale.
This time you lower down.
Chaturanga Dandasana.
Three breaths on your back bend here.
One.
Three.
Come up onto your hands and knees.
Balance on your right knee.
Kick your left leg back and up.
Balance on your left hand.
Extend your right hand forward and up.
Open your legs and your arm to the side.
Inhale.
Come back center.
Go beneath your belly.
Inhale.
Let your knee meet.
Exhale.
Extend.
Two more.
Two.
Right hand down.
Left leg forward.
Then twist to the left with your right leg straight.
Standing split.
Right leg up toward the sky.
Step your right leg warrior.
One.
Two more breaths.
One.
Two.
Right knee to chest.
Hips back.
One more breath.
Right leg back warrior two.
Relax your jaw.
Relax your shoulder.
Two more breaths.
One.
Two.
Three.
Leg a dog.
Left leg go back and up.
Inhale.
Get your left knee to your nose one time.
Kick it back and up.
Take plank.
Lower down.
Chaturanga Dandasana.
Back bend here.
And all four.
Second side.
Balance on your left knee.
Right leg go back and up.
And then balance on your right hand.
Left hand go forward and up.
Open to the side.
Inhale.
Come back center.
Go beneath the belly.
Inhale.
Extend out.
Two more on each move.
The left hand down.
Right leg step forward.
Stretch your left leg.
Twist to the right.
Standing split.
Your left leg up.
Land it back.
Exhale warrior one.
Two more breaths here.
One.
Standing knee to chest.
Left knee to your chest.
Growl and lift the heart.
Warrior two.
Left leg back.
Breathe.
Stay focused and calm.
Three leg a dog.
Right leg go back and up.
Inhale.
Right knee to your nose one time.
Kick it back and up.
Go to plank.
Lower down.
Chaturanga Dandasana.
Back bend here.
Downward facing dog please.
Take plank.
Inhale.
Side plank on your left.
Two more breaths.
One.
Flip toward the floor.
Lizard pose.
Right leg go forward.
Body diagonal to the left.
Three more breaths.
Go deep.
Respectfully two.
Last breath.
Three.
Standing split.
Left leg go up.
Trikonasana.
Triangle pose.
Left leg back.
Three more breaths.
Three.
Three leg a dog.
Right leg go back and up.
Inhale.
And then pigeon pose please.
Right leg forward.
Let the leg supporting you.
Last two breaths.
Two.
We go three leg a dog.
Kick your right leg back and up.
Inhale.
Right knee to the nose one time.
Kick it back and up.
Take plank with your right leg.
Lift.
Lower down.
Chaturanga Dandasana.
Fire back bend.
Get to down dog.
Inhale.
Plank pose.
Vajrasthana on your right.
Side plank.
Two more breaths.
One.
Two.
Lizard pose.
Left leg go forward.
Body diagonal to the right.
Three breaths after that.
Dance with the breath.
Two more.
Two.
Standing split.
Right leg go up.
Inhale.
The exhale.
Land it back.
Trikonasana.
Triangle pose please.
Three more breaths.
Stay focused.
Stay open.
Another breath here.
Three leg a dog.
Left leg go back and up.
Inhale.
Step forward into pigeon pose please.
Can you be present?
Feel expansive from within.
Last breath right here please.
Three-legged dog.
Left leg go back and up.
Inhale.
Left knee to your nose one time.
Kick it back and up.
Go into three-legged plank.
Lower all the way down.
Chaturanga Dandasana.
Dhanurasana.
Bow pose.
Four more breaths.
Four.
And relax your chest down.
Stack the hand.
Forehead go on the left leg.
Rock your hip side to side.
Stop rocking your hip.
Breathe.
And mindfully start to roll onto your back.
Arms out.
Knees bent.
Windshield wiper please.
Then carefully bring your knees back up.
Center.
Draw them together toward your chest.
Then start to drop your knees together side to side.
When your knees go to the right next time,
Drop them there.
Close the eyes and you gaze toward your left shoulder.
And you sing deep to the earth beneath you.
Last three breaths.
Three.
Inhale.
Bring your knees up.
Center.
Drop your knees to the other side.
Look toward the opposite shoulder and lengthening your hips away from your trunk.
Each exhale let it go even more so.
Two.
And carefully just roll yourself toward where your legs are.
Pushes to the left.
Bring yourself up and away from the floor.
Sit cross-legged one time.
Left hand to the heart.
Right hand to your belly once again.
I hope you enjoy the practice everybody.
Let me know what you think and I see you in the next video.
You
