Quick Stress-Busting Yoga: 15-Minute Reset

Discover the power of yoga in just 15 minutes a day to reset your body and mind from stress. This stress-busting yoga routine is designed to help you relax, unwind, and rejuvenate your entire being. By incorporating simple yet effective yoga poses and breathing techniques, you can reduce anxiety, improve your mood, and increase your overall sense of well-being.

Transcript

Namaste,

Peace and blessing to you.

Today's class will focus on improving your mood,

Resetting and rejuvenating your mind and your body.

Let's journey into the practice that will alleviate the tension and the stress in our nervous system and also our body.

Are you ready?

I see you on the mat.

Let's take child's pose please.

Toes together,

Knees apart,

Arms alongside the ears,

Forehead on the earth.

Connect with the breath.

Deep,

Full and even breath.

Allow the exhale to help you to melt away any tension,

Worry and concern.

Couple more breaths please.

Exhale,

Let it go.

Watch it's not serving you any longer.

Last breath.

Exhale fully and you relax your cheek,

Your jaw.

Next inhalation,

Come up onto your hands and knees.

Go right into cow pose.

Exhale,

Cat pose.

Inhale,

Cow pose,

Head up,

Tailbone up.

Exhale,

Round your back,

Head down,

Tailbone down.

Exhale,

Two more.

And as you move,

Make sure that your fingers crawl firmly on the earth beneath you.

Last one here.

Exhale,

Drop your head,

Drop your tailbone.

Inhale,

Come back to the neutral position and start to circle your spine.

Exhale,

Your neck goes with it.

Two more right here.

And to change the direction please.

You open your mouth slightly.

And just move all of tension and stiffness and worry away from the body.

So we can renew and rejuvenate the energy in the body.

Last two here.

One and two,

Come back to the stop.

Thread the needle,

Right hand go underneath the left hand and lengthening the left hip back,

Left hands alongside the ears.

Two more breaths.

Exhale,

Length.

Make room,

Last breath here.

Cleanse all that unwanted energy and thread turn to the right.

Long right side body,

Right leg back,

Right arms overhead.

Another breath right here,

Inhale.

Heart open,

Shoulder blades together.

Doing you carefully turn toward the floor,

Step your right leg forward.

I would love you to diagonal your body to the left going to this lizard pose.

Broaden your arms,

Come high on your fingertips.

Move your hip back and your chest forward,

Take a deep breath in.

Feel your back rise and exhale,

Melt your heart down toward the floor.

A couple more breaths here.

Exhale,

Send the heart down toward the earth.

Maybe your forearms come down.

Another breath here.

Keep your right knee over the ankles.

Then have your left knees off from the floor,

Pivot to the left,

Make your feet parallel toward one another.

Squeeze your chins in,

Push your thighs out.

You hold your elbow and lengthening your spine down toward the floor and start dangling your body side to side.

Allow the gravity to help to really give the spine one another space.

Start to decompress them,

Make room for one another.

And as you head hang,

You just let that worry go.

Carefully come back to stop,

Bend both knees.

Mindfully turn toward the front and point your right foot forward.

Pyramid pose,

Now your left leg step forward just slightly and point the toe to 11 o'clock.

Imagine you have a clock around you.

Then lengthening your right hip back,

Spine forward,

Keep your spine elongated and bow down.

Two more breaths.

Let your body move with breath and exhale.

See if you can go a little deeper toward that front leg.

Another breath right here.

Then bend both knees,

Step your left leg forward,

Uttanasana,

Bow down.

Inhale,

Move your heart forward and open.

Exhale,

Bow once again.

Inhale,

Move your heart forward and open.

This time go to downward facing dog,

Please.

Take plank,

Inhale.

Go to down dog,

Exhale.

Plank pose,

Inhale.

Downward facing dog,

Exhale.

Three more times,

Please.

As you move like that,

Really make sure that your upper body is strong.

As you move in and out from that,

Two more.

Inhale,

Plank,

Push the floor away from your core.

Engage and exhale,

Downward facing dog.

Last one,

Exhale,

Down dog.

Bring your knees down toward the earth and we go.

Fit the needle,

Left hand under,

Right hand and knee extend away from one another.

And last two breaths right here.

Exhale,

Lengthen and cleanse and keep your space.

Give your body the space it needs.

Another breath right here.

And mindfully now unthread,

Turn to the left.

Kick your left leg back,

Left arms overhead.

Shoulder blades toward one another and long left side's body.

One more breath right here.

Exhale,

Lengthen and open.

Turn toward the earth,

Step your left leg forward and to the left.

You diagonal your body to the right,

You broaden your body.

Extend your arms and your right knees toward the earth.

Long spine,

Inhale.

Melting your heart,

Exhale.

Two more breaths please.

One,

Two.

See if your forearms can come down toward the earth.

If not,

You can have block underneath it.

Another breath right here.

Then you are going to get your right knee out from the earth,

Okay?

Pivot to the right.

Turn your heels in and your toes out.

Start to bend your knees,

Bring your hands up on the thighs.

Your heart move forward,

Move upward.

We go into goddess pose.

Exhale,

Extend both knees away from one another and bring your arms out.

And make a cactus hand with the bright fingers.

Three more breaths right here.

Exhale,

Lengthen,

Long out to your knees.

How about we do long out through the fingers?

That feels better.

Two more here.

Draw the energy into the center and exhale,

Shine out through your limbs.

Last one.

Let it go.

The energy,

The worry,

The tension.

Push down into your feet,

Hands onto your hips.

When you start to feel safe,

Turn your feet parallel toward one another.

Then inhale,

Root your tailbone down,

Lengthen your spine up.

Throat open,

Shoulder blades toward one another.

And exhale,

Bow down.

Spine lengthen,

Go down toward the earth.

Bend both knees,

Turn toward the front of the mat.

Pyramid pose,

Both legs straight.

Left foot point straight forward,

Right foot go to one o'clock.

Square the hip,

Long spine,

Inhale.

Exhale,

Bow.

Two more breaths right here.

Last one.

Exhale,

Bow down.

Go closer to that front leg.

Then bend both knees,

Step your right leg forward.

Open your feet hip distance apart.

And then you bring your chest closer toward the legs.

Then move your heart forward and open.

Go into Malasana right here.

Keep your heels connected to the earth.

Bring your upper arm inside of the knee.

Push against the knee and lift your heart up toward the sky.

Hands come in prayer.

You can kind of move your body a little bit or rock your hips.

Listen and be fluid.

From here,

We go into Baddha Konasana to hands back behind you.

Sit down and have your feet together and your knees apart.

Have your hands back behind you to help lifting your heart up.

Neck is lengthened.

The crown of your head also lengthening up toward the sky.

Rock your hips side to side.

One more breath,

Please.

Exhale,

We open the hip.

We're lifting the heart.

We let unwanted things inside go away.

Then stop rocking the hips.

Move away from the leg.

Extend your legs in front of you.

Adjust your sitting.

Make sure your sitting bones is really tight.

Connect to the earth and we go into Dandasana.

Your knees and your toes point straight up.

Hands back behind you.

You can have a flat hand.

You can have your fingertips on the earth.

See which one works best for you.

After that,

Draw your shoulder blades together.

Move your heart forward.

Draw your ribs in.

Throat open.

You kind of lift your chin off from your chest slightly.

Hold the pose and breathe.

Stay open in your heart.

Exhale,

Let the breath go.

Still hold the pose.

Just renew the energy.

Then move in and out from our heart.

And then you just relax slowly.

Find your way onto your back,

Please.

Then bring your knees in toward your chest.

Rock side to side.

Allow your knees to go to the right.

Your right hand can be on your left knee.

And your left shoulder is on the earth.

Gaze toward your left shoulder with your eyes closed.

Last two breaths right here.

Inhale deeply.

Exhale,

Soften your muscles,

Your bones.

Another breath,

Please.

Expand,

Make space within.

And when the exhale,

Come,

Let everything go.

No more carrying these voices,

The need of others.

Come back up with your knees centered.

Inhale.

Now drop your knees to the right,

Left,

And your right shoulder's on the earth.

Lengthening your hips away from you.

Gauge to the right,

But close your eyes.

Turn.

Inhale deeply.

Your bones are heavy.

Sink deep to the earth beneath you.

Wherever your knees are this time,

Turn yourself to the same side with your knees.

Bring yourself back up into a seated position.

Sit cross-legged with your left hand onto your heart and your right hand onto your belly.

Feel the flow of your breath in and out through your nose and your body.

Now you can reset once again.

And remember what matters most is to shine and be your authentic self.

You join your hands together.

Bring your thumbs to your third eye and you bow down to your own beautiful heart.

And your extraordinary self.

I hope you have a wonderful day.

And I see you next time.

Namaste.