If today is one of those days you feel like you don't have a lot of times,
But you still want to do a practice that is going to help boosting your energy.
This practice will be for you.
Put together a series of sequence that is going to increase your energy.
Your flexibility and of course your your overall well being.
See you on the mat.
So you come to the front of your mat,
Okay?
Start shaking your wrists and your ankles.
Spiral anything up top of the sky.
Stop that feet hip distance apart.
Roll your shoulder up and back.
Start to draw your horse in.
Three more here One.
Shindy.
Other direction,
Please.
And three more times here.
One.
Three,
Let's go to the neck.
Three terms each direction.
To.
Three and then chin side Stay focused.
With your breath,
One.
To relax your jaw three and then two dozen.
Ready,
Inhale,
Arms out and up top of the sky.
At the Uttanasana forward 4.
Open your heart,
Inhale.
When you're writing about our accent.
Stretch your right leg.
Inhale.
Open your heart.
Exhale bend your left knee powder.
One more stretch,
The legs inhale.
Bend your right knee.
Get your chest.
Extend and bow down.
Hang your head low.
Straighten your right leg.
Inhale.
Then you'll let me ask.
Inhale,
Straight the left leg,
And then step back,
Downward facing.
Move around here for a couple of breaths.
Get into.
Your shoulder,
Getting to the sides of your body,
Getting to your leg.
Next,
Inhale,
Take plank.
Next exhale take downward facing dog.
Exhale,
Down dog.
Strong crawl to the floor.
Inhale,
Plank push.
Exhale downward facing dog.
Now we're going to flow right here,
Plain inhale.
Lower down chaturanga dandas.
Locust pose with the hand interleaved behind the back.
Inhale,
Lift the chest and lift.
Long spine,
Relax slightly.
Two more breaths.
Lift length,
Next long,
Last breath here.
And then exhale,
Go back down,
Down with facing dog.
Bend the knees,
Look between your hands,
Take yourself forward.
Uttanasana,
Safely.
Feet your distance apart.
Leave your heart open.
Inhale.
With katasana chair post-axel.
Two more,
Inhale,
Lift the heart.
Root down and rise up.
Chest open.
Last breath.
Excel.
Crowd out to your feet,
Step nice and tall.
Inhale,
Reach high with tanasana,
Exhale.
Ada utnazina inyo.
But step back or jump back to Planchidanga Dandasana after that.
Core brow up top.
Downward facing dog.
Inhale,
Plank Puss.
Exhale Chaturanga Dandasana,
Shoulder waist onto the back.
Strong hands here.
Upward facing dog or cobra.
Downward facing dog.
Give yourself one more round,
Inhale,
Plank,
Push.
Exo Chaturanga Dhan Dasana.
Of dog or cobra.
And downward facing dog,
Please.
Now balance on your right leg,
Lift your left leg off on the floor,
Keep your hips square toward the ground.
Balance on your left hand,
Leave your right hand off from the floor.
Send your chest back to your right leg.
See if your right hand can come off on the floor and you stay still here.
Can you hold your right and go with your right hand?
One more breath.
Then step your left leg forward to the left,
Twist to the left,
Left arm up,
Inhale.
Standing split,
Kick your right leg up toward the sky.
Like right leg land back behind you warrior one please Two more breaths here.
Last breath.
Then standing right knee to chest.
Go forward.
Hold your right knee toward your chest.
Leave your heart high.
Right leg back warrior too.
Two more breaths.
Two reverse warrior.
Left arms up.
Inhale.
Stretch back,
Exhale.
Go back forward trikonasana,
Triangle pose.
Open your legs,
Why?
Two more breaths.
Top hand can go alongside the ear or go up top the sky last breath here And then three-legged dog,
Keep the left leg back and up,
Inhale.
Get the left knee to your nose one time.
Can you get back a note?
Take playing with your left leg lift.
Chuturanga Dandasina with the left leg lift of Darko Cobra.
Relax your jaw,
Downward facing dog.
One breath here with the strong hand.
And a quiet mind.
Then balance on your left leg,
Leave your right leg up,
Hip square.
Balance on your right hand,
Get your left hand off on the floor.
Try to send your chest back strongly so you can hold your left ankle with the left hand.
Keep your right armpit up.
Taught your ears.
Then we step the right leg forward to the right twist.
Spread your left leg up top of the sky.
Axel and your lovely back warrior one,
Please.
Two more breaths.
Keep your jaw relaxed.
Stay focused.
In the moment.
Left knee to the chest,
Launch forward.
Breathe.
Left leg back.
Virapadrasana.
Two.
Two more breaths.
Relax your neck.
Last breath.
Right arms up,
Inhale,
Stretch back.
Go forward to gonadsen triangle.
Another breath here.
Three-legged dog,
Right?
Like,
Go back in an email.
Right knee to your right nose one.
Keep backing up.
Go to Plink.
Lower down,
Cator nge dandas.
Take the back bend here.
And our facing dog.
Give yourself one breath here.
Now from here you're gonna jump through see if you need any support or you can step and then Kind of sit down and land your leg in front of you.
Ready?
Bend the knee.
Look forward,
Jump through.
Extend the legs in front of you.
Left leg straight cross your right leg over twist to the right,
Mauritius Asena 3.
Elongate your spine inhale to his accent.
One more breath.
And then facing forward.
Get your right leg to meet the left hip,
Right knee over,
Your left knee,
Bow forward.
And go to at the floor.
It's one leg of my case,
Right?
Two more breaths.
Last one.
Leave your chest up and away from the floor.
Chen Tsai,
Please.
Leveling over right to his left.
Two breaths,
Yeah.
Actually last breath here,
Sorry.
Inhale,
Untwist and walk your left foot to your right hip.
Stand your left knee over your right knee.
Spine lengthen.
Exhale,
Bow.
Last one.
Leave your chest up and away from the floor.
Extend your left leg out from your right leg.
Get into Padakonasana.
Feet together,
Knees apart.
Leave your heart up to the sky.
And carefully bring your knees up together.
Open your legs apart.
Go into Upavistakonasana.
Long spine up and then go forward and toward the earth.
A couple more breaths here,
Please.
You can chimney your body side to side.
And then get yourself up and away from the floor.
Sit cross legs.
Just for 30 seconds,
Left hand to the heart,
Right hand onto your belly,
Close your eyes.
Take the time to remember.
How?
Important you are as your being.
Come back to this beautiful,
Unique self and live your life from it.
And thank you so much for the practice,
Everybody.
Namaste.
