Namaste everyone.
Peace and blessing to you.
I am Opinia.
Is your mind just going on and on and on and on and you just wish that it can just shut up so you can focus?
Do this class.
I promise it will significantly help.
Meet me on the mat.
Here we go.
Tadasana,
Palm facing forward.
Feel four corners of your feet connected to the earth.
Inhale,
Extend your arms in front of you.
Stop right at your shoulder height.
Palm can go up,
Palm can facing down.
Exhale,
Come out.
Next inhale,
Come up on your toes.
Lift the heels really off from the floor.
Exhale,
Sit down.
Bend your knees and extend your knees away from your trunk.
Slowly with control.
Sit down.
And when you are sitting right on top of the heel,
Just stay right there.
The next inhale,
Press down to the ball of your feet.
Come back up standing.
Nice and slow.
Keep your knees over the ankle.
Relax your jaw.
Go all the way until your legs become really straight.
And then exhale,
Heels come down toward the earth and your hands come down by your side.
Next inhale,
Open your arms out and up toward the sky.
Uttanasana,
Exhale,
Swan down toward the ground.
Open your heart,
Look forward,
Inhale.
Downward facing dog,
Exhale.
Plank pose,
Inhale.
Lower down,
Chaturanga Dandasana.
Up dog or Cobra.
Downward facing dog.
Balancing your right leg,
Lift your left leg off of the floor with your hips square.
Balancing your left hand,
Extend your right hand alongside the ear and lift it off of the floor.
Push your weight back toward your right leg.
Now you're going to bend your left knee.
You're going to move your right hand,
Hold your left ankle.
Take a deep breath in and exhale.
Kick that left foot into your right hand and you do this one leg,
One arm bow pose on one hand,
One leg.
Another breath.
Kick that left foot into your right hand,
Ask your back,
Next is long.
And then let go your left leg,
Right hand extend the legs and the arms away from another.
Right hand come down,
Extend your left leg forward.
Twist to the left one time,
Left arm up toward the sky.
And then standing split with your right leg kick up toward the sky.
Square the hip,
Land your right leg back behind you.
On the ball of the foot,
Come up right.
High lunge,
Exhale.
Another breath.
Exhale,
Lunge.
Curl your chest up and back.
And then bend your right knee,
Launch forward.
Go into Garudasana,
Right leg over left,
Right arm on the left.
Sit back,
Back to the back of the room toward the heel of your standing leg.
And hook the arms and the leg to Dasana,
Exhale.
Arms out and up toward the sky,
Inhale.
Uttanasana,
Exhale.
Open your heart,
Look forward,
Inhale.
Jump back or step back to plank.
Lower down Chaturanga,
Down Dasana.
Up dog or cobra.
Downward facing dog.
This time balance on your left leg,
Leave your right leg off on the floor.
Balance on your right hand,
Leave your left hand off on the floor.
Bend your right knee,
Fire your right foot with your left hand.
When you have it,
Take a deep breath in,
And then kick your right foot into your left hand.
Get into this one leg,
One arm ball pose.
A couple more breaths.
One,
Focus.
Two,
Then extend the arms and the legs away from one another.
Left hand come down,
Step your right leg forward to the right,
Twist to your right.
One time,
Right arm up.
Standing split,
Kick your left leg up toward the sky,
Inhale.
Land it back behind you,
Go into high lunge.
Another breath here.
Relax your jaw.
Bend your left knee,
Launch forward and go into Garudasana,
Eagle pose.
Left leg over,
Left arm under.
Sit down and shift your weight back toward your standing heel.
Breathe.
Last breath right here.
Unhook the arms and the legs,
Stand nice and tall.
Exhale,
Hands come down by your side.
Inhale,
Arms out and up toward the sky.
Uttanasana,
Exhale.
Open your heart,
Forward,
Inhale.
Step back or jump back to Plank or Chaturanga Dandasana.
Find your back bend.
Downward Facing Dog.
And from here,
We're going to jump through into Paschimottanasana.
Bend your knees,
Look between your hands,
And then exhale,
Jump.
Paschimottanasana.
Come up and away from the floor,
Sit cross-legged with your left hand onto your heart and your right hand onto your belly.
Each exhale,
Anchor back into yourself,
Away from the mind.
Slow down your breath.
Feel the movement of the body as it responds to your breathing.
Draw your hands together,
Thumbs to your third eyes,
And you bow down toward yourself.
I hope you get a sense of calmness and focus back to your existence.
Thank you so much for giving this practice a try.
I'll see you next time.
Namaste.
