Namaste everyone,
I am Opinia.
If you knew what an honor that our path crossed today,
I hope you are doing amazing.
Many blessings to you and your loved ones and to my regulars,
I love you and I have utmost respect toward your dedication to your own health and happiness.
It is very inspiring,
So please keep it up.
I believe for each and every one of us to have a day full with optimistic,
With productivity,
With creativity,
We have to be very intentional with our morning.
If we set the tone right,
I think for the rest of our day,
It will fall into the right places.
So morning yoga practice is so essential and I hope that the practice today that I create to focus on the full body will enhance your day.
So let's meet one another on the mat.
Let's meet one another in child pose please.
So you have your toes together,
Your knees apart,
Sit down to your heel,
Bring your forehead down with your arm,
Rest alongside your ears.
If it doesn't feel comfortable,
You can have your elbow down,
Your hands up toward the sky,
Palms together and center right here with the breath.
Deep Ujjayi Pranayama,
In and out through the nose.
A couple breaths right here when your jaw relax.
You bring your awareness back to the breath,
Back to your body,
Back to your power.
Let be intentional to set your intention for the day,
The intention that you are going to honor yourself.
Listen to your heart when you face people and the challenge of the day.
You will answer all of them with honoring yourself.
And from there,
Have your palms down,
Crawl the floor with your finger pads just a tiny bit and follow your next inhalation.
Go through cat pose and end at cow pose please.
Exhale,
Round your back up toward the sky,
Head down,
Tailbone down,
Go back to child's pose.
Four more like this please.
Inhale,
Cow pose,
Exhale,
Child's pose.
Inhale,
Cow pose and gradually round your back up in cat and send your back down toward the heel and two more please.
In child's pose,
Gradually move with breath.
Exhale,
Relax your jaw.
Last one.
Start to waking up the spine.
Exhale,
Sit back down in child's pose and then come up.
Inhale onto the hands and knee and make a spinal circulation.
Let go to the right first.
Give your jaw,
Neck and shoulder relax.
Last three here.
One,
Three and change to the other direction please.
You pay a great attention to what's happening in the body.
And try to move and meet that stiffness and achiness in the body.
Last three right here.
Two,
Three,
We do thread the needle right hand underneath the left hand and knee first.
Hip stack over the knees,
Left hand go alongside the ear straight,
Lengthening the left hip back behind you.
Breathe.
Lengthen the left side body nice and long.
Last breath right here.
And then inhale,
Unthread,
Turn to the right side of your house.
You come to this easy wide thing here.
Kick the right leg back.
Inhale,
Lift the heart and exhale length long on the right side body.
Another breath here.
From your right toes to your right fingertips.
And exhale,
Turn toward the earth,
Step the right leg forward.
Tuck your left toes under,
Get your left knee off from the floor and pivot to the left.
Pasarita Padottanasana.
Hold your elbows,
Squeeze your chins in,
Push your thighs out and then dangling your body side to side please.
Let your head hang.
Maybe you feel like your neck needs a little length,
You can hold the back of the neck with either side of your hands and keep length to the clavicle spice here.
Give yourself last breath.
Then bend both knees,
Turn toward the front of the mat.
We're going to the half pyramid pose.
Left knee down,
Straight the right leg and either side of the right leg.
Spice long inhale,
Melt the heart,
Exhale.
Let your neck,
Jaw and shoulder.
Two more breaths.
Go a little bit deeper,
One breath at a time.
Inhale deeply,
Exhale out.
Then we are going to step forward and cross the left leg behind the right leg.
Press the big toe side edge down,
The shins are hugging,
Hips is high,
Chest is low.
One more full breath here.
Exhale,
Lengthening the side,
Downward toward the earth and then walk both of your hands to the left.
Broaden the arms as much as your shoulder if you're happy and push the floor away from you.
Head hang.
One more breath.
Go to the right,
Please.
Broaden the arm,
Take a deep breath in.
Shoulder blades together on your back and then push that left hip away from you.
Another breath right here.
And then carefully bring your hand back center,
Bend both knees,
Step your left leg back and right leg to follow to downward facing dog,
Please.
And then sway your hips left and right.
Then pedal your knees one at a time.
Go into full downward facing dog with one more breath right here.
Inhale,
Take yourself to plank with your knees down toward the earth.
Continue to bring your chest forward,
Go into this half outward facing dog.
And then exhale,
Tuck your toes under,
Downward facing dog.
Inhale,
Go forward to plank with your knees down,
Going to half upward facing dog.
Exhale,
Back to downward facing dog,
Please.
Two more breaths.
Go to plank,
Bring your knees down,
Chest go forward,
Hips low,
Opening your heart,
Back to a downward facing dog.
Upward facing dog right here,
Halfway,
Knees down and then downward facing dog.
Then go back to all four and thread the needle,
Left hands go under this time.
Like right hand go alongside the ear,
Lengthening your right hip back behind you.
Take a deep breath,
Relax your jaw.
Another breath right here.
Feel your body letting it go and then unthread,
Turn to the left.
Easy,
Wide thing here and then long left side body.
Another breath right here.
As your heart acts,
Turn to the sky,
Long left side body.
Then we go toward the floor with the left leg forward.
We're going to go right away to the half pyramid pose.
Okay,
So the left leg straight,
The right knees down,
Square the hip,
Spine extend forward and bow down.
Two more right here with breath.
Last one.
Then step the right leg forward,
Cross behind the left leg,
Go into this cross leg forward fold here.
Another two deep breaths here.
Let the head hang low,
Last breath.
Focus on what's happening within you and be really calm there.
Bend both knees downward facing dog,
Please.
Now take plank,
Inhale,
Lower down,
Chaturanga Dandasana.
You can have your knees down first and then bend your elbow,
Shoulder blades onto your back,
Come down toward the floor.
Can you do locus pose with your palm facing away from another?
Lift the heart,
Lift the leg,
Inhale.
Exhale,
Lower down slightly.
Two more right here,
Lift.
Exhale,
Go down.
Last one.
Exhale,
Go down.
Bring yourself back up to downward facing dog.
Lift your right leg up with the hips open,
Inhale.
You look between the hands,
Carefully step your right leg forward,
Left knee down,
Come up into Anjaneyasana.
Lunge,
Exhale.
Lift your heart up,
Inhale.
Two more breaths.
One,
Extend heart open,
Last breath.
And exhale,
Bring your hands back down.
Downward facing dog.
Kick the left leg back and up toward the sky,
Hip open,
Inhale.
Step forward between the hands,
Exhale with the right knees,
Come down,
Anjaneyasana.
Exhale,
Lunge.
Root down onto your tailbone and rise out through your finger.
Another breath right here.
And exhale,
Come down,
Hands down,
Step the right leg forward,
Uttanasana.
Open your heart,
Inhale.
Uttanasana,
Chair pose.
Total base together on your back.
Two more breaths right here.
One,
Relax your jaw,
Knee over the ankle,
Push into your feet,
Stand nice and tall,
Inhale.
Reach high,
Uttanasana,
Exhale.
Open your heart,
Inhale halfway,
And then step back,
Downward facing dog.
Take plank,
Inhale.
This time lower down,
Chaturanga Dandasana.
Fire your cobra,
Stay right here,
Exhale.
Draw your shoulder blades together on your back,
Another breath.
Exhale,
Draw the shoulder blades together on your back,
And downward facing dog.
Balance on your left leg,
Lift your right leg up toward the sky,
Inhale,
And step forward between the hands,
Exhale.
We go up into warrior one,
Please.
Keep yourself,
Two more breaths here,
Really lift the heart.
One strong leg,
Last breath.
Move into Virabhadrasana two,
Warrior two.
Two more breaths.
One,
Relax your shoulder.
Two,
Turn your right palm up toward the sky,
Inhale,
Reach up,
Reach back,
Reverse warrior.
And then bring your hands back down toward the earth.
Step back to downward facing dog,
Exhale.
Take plank,
Inhale.
Lower down,
Chaturanga Dandasana,
Exhale.
Fire your upward facing dog or cobra,
And then move to Adho Mukha Svanasana,
Downward facing dog.
Right here,
Breath,
One full breath.
Relax the jaw,
Strong hand,
Then kick the left leg up toward the sky with the hips open,
Inhale.
You look between the hands and step the left leg forward,
Go into warrior one.
Give yourself two more breaths.
One,
Strong leg,
See if you can curve your chest a little bit more.
Two,
And then flow right into Virabhadrasana two,
Warrior two.
And then two more breaths right here.
Two,
Left arm up toward the sky,
Inhale.
And then stretch back,
Reverse warrior.
Bring your hands back down toward the earth,
We go into downward facing dog.
Take plank,
Inhale.
Lower all the way down,
Chaturanga Dandasana.
Take your upward facing dog,
And then go to downward facing dog.
You bend both knees,
Look between your hands,
Take yourself forward to Uttanasana when you feet together.
Leave your heart open,
Inhale.
And then exhale,
Bend the knee,
Parivrtta Utkatasana,
Go left elbow outsides of your right knee,
Hands in prayer.
Bend your knee as deep as you can and twist to the right.
And keep your knees level.
Another breath.
Exhale,
Bow down,
Heart open,
Inhale.
Step your right leg back,
We go into pyramid pose.
Two more breaths.
Two,
Launch into half moon pose,
Please.
Another breath here.
And exhale,
Bend that front knee,
Square the hip,
And then Uttanasana,
Feet together.
Open your heart,
Inhale.
Exhale,
Bend both knee.
Now we do revolve chair pose on the other side,
Right elbow outsides of the left knee,
Hands in prayer.
And then twist.
Two more breaths.
Two,
Exhale,
Bow down.
Inhale,
Leave your heart halfway open,
And exhale,
Bend both knee,
Left leg back,
Pyramid pose,
Please.
Two more breaths.
Two,
Launch from here,
Two,
Adhisandrasana,
Half moon pose.
Balance on your right foot,
Right hand.
Breathe.
Another two breaths here.
Two,
And then Uttanasana,
When your feet hip distance apart.
Open your heart,
Inhale.
Malasana,
Exhale,
Sit down.
Hands in size of the knee,
Leave your heart open.
Centering yourself to the moment.
And then you're going to sit all the way down to your sitting bone and feet together,
Knees apart.
Hand back behind you to help you to lift the heart high.
Open your knees,
Try to bring them down to the floor.
Another breath right here.
And exhale,
Relax,
Get your knees up and together.
We're going to go into Navasana,
Boat pose.
So you find your boat,
Okay,
Either knees bent or straight,
Lift your heart high,
And maybe a long side,
Or you can hold the leg.
Make sure you're not rounding your back here.
Two more breaths.
Two,
And then hold the back of the knee,
Extend your legs in front of you.
Use the exhale to lower down all the way to the floor on your back.
And then when you're there,
Hug your knee together and then rock side to side.
Or maybe you can open your arms wide and have your hands on the floor and drop your knee side to side.
See which options work well for you.
And then when your knee is back up,
Center,
Let's do bicycle 12 times here.
Hand behind the back of the head,
Here we go.
Opposite elbow to the opposite knee.
Are you ready?
Go.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven,
Twelve.
Come back down toward the earth with the knees together to your chest and then rock side to side.
And then have your right ankle above your left knee and draw the left leg in toward your chest.
Square that right leg,
Make it parallel to the chest the best you can.
Relax your jaw.
Another breath right here.
Then let go.
Let's set up for Situ Bandha Sawangasana or Bridge Pose,
Please.
So feet hip distance apart,
Bring it close to the hip the best you can.
Here we go,
Pushing to the feet,
Push your feet away and lift your heart up.
Maybe you can tuck your shoulder under and interlace your hands behind your back here.
Your throat is open.
If you cannot interlace the hand,
You can hold either side of the mat,
Press your elbow down and kind of tear your mat apart with your elbow here.
Last breath.
And then exhale.
Carefully bring your spine back down toward the floor.
And then when your spine completely on the earth,
Have your left ankle above your right knee and draw your right leg in toward your chest.
Hold this.
Recline.
If we go forward to stretch our piriformis muscles,
That deep hip muscles.
Last breath here.
Relax your jaw.
And right here,
We're going to go into our Shivasana.
Classic.
Open your arms and your leg as much as you need to and let the body rest.
Don't let anything outside of you have the power over your peace.
Choose to be free from them.
Remember that your peace is always within.
You have the choice and the right to be free from everything outside of you.
Three more deep breaths,
Please.
And when you start to wickle your toes and fingers,
Turn your head side to side.
Hug your knees together toward your chest and rock gently.
Mindfully roll onto the right side of your mat.
Bring yourself back up onto your hands and knees.
Left hand to your heart,
Right hand to your belly.
And allow this practice to carry you through your day with attention,
With compassion,
And with the connection to yourself.
Namaste.
