Namaste,
Everyone.
I am Opinia.
Today,
If you are short,
On time,
But unshakable to your own well-being.
And if you have 20 minutes.
Available.
Invest in this yoga floor and I guarantee you that you will be adequately prepare for your day.
Physically,
Mentally.
And emotionally.
See you on The Met.
So you stand in tadasana feet hip distance apart.
Thighs lengthen,
Tailbone grounded toward the earth.
With your left hand on your heart and your right hand onto your belly.
And your eyes close.
Deep breath.
In and out through your nose.
Remember your authenticity.
Your unique ability.
That God is created.
And may you remember not to lose yourself.
To the noise and the desire of others out there.
But stay true to who you are.
Ensure your light.
Show what made you happy.
Show the world what it's like to live.
Authentically.
To what matter.
To your most.
Slowly open your eyes.
Then inhale,
Sweep your arms out and up toward the sky.
As we going to Uttanasana.
Move your heart open,
Inhale.
Exhale,
Bend your left knee,
Bow down,
Go toward the legs.
Inhale,
Lengthen your spine forward.
Heart open.
Stand your left leg.
Exhale,
Bend your right knee.
Bow deeper.
Keep moving like that.
Please inhale.
Stretch your right leg.
Leave your heart open.
Go toward your left knee this time.
Straight the legs,
Inhale.
Axel Bend Your Right.
Head,
Hand deep.
Straighten your right leg.
Heart opens.
Exhale,
Bend your left.
Last one here.
Stretch your left leg.
Inhale.
Open your heart.
Exhale,
Bend your right knee.
Inhale straight both legs.
Lift your heart open.
Bend both knees.
Step your right leg back.
Pivot to the right.
Pasarita Panota Nasana.
Hold your elbows.
Swing your body side to side right here.
We left your jaw.
Next,
Exhale,
Stop swinging,
Bend both knees,
Turn toward your left leg,
Roll on the leader toe side,
Edge of your left foot.
Get your right knee on the earth.
Brighten your arms,
Hips back,
Chest forward.
Take a deep breath in and exhale,
Melt the heart top of the earth.
Two more breaths.
Your jaw relax.
Another breath here.
And exhale,
Melt the heart.
You lift your chest off from your left leg and then turn your left leg in.
Go into the half pyramid pose straight.
The left leg spine nice and long.
Bow down.
Two more breaths here.
Come back to your power.
Come back.
To your purpose.
Standing splits will kick your right leg up toward the sky.
Maybe move it up and down a couple times.
And then you cross your right leg behind your left leg.
And bow down.
Extend your body to the left.
Head hang nice and deep.
Beautiful everybody.
Now extend your body to the right,
Long left side body here.
Carefully bring your body back center.
Bend both knees to your left leg.
Right leg back to your left leg back and up.
Three legged dog.
Opening the hips.
Bend the knee.
As you put your chest back,
You try to turn your body open underneath your left armpits here.
You can work your left hip ankle in joy.
And then stretch your left leg square,
The hip come to plan.
Inhale.
Exhale downward facing dog.
Please move like that with your old breath.
See how your wrists feel.
You gradually Go a little bit deeper,
Deeper one forward movement at a time.
Listen to your body.
Three more breaths here.
We're forward,
Inhale,
Crawl to floor nice and strong.
Down dog after that.
To a boy.
The last one.
Then bend both knees,
Look between your hands,
Turn yourself forward.
Uttanasana.
Inhale spine lengthen heart open exhale both knees is bent left leg go back now roll on the little toe side edge of your right foot left knee down And exhale,
Heart melt.
Two more breaths,
Please.
You hold yourself up.
Friendly.
Intentionally last breath.
Your jaw relaxed,
Your neck and your shoulders are not tight.
And then we go into half pyramid pose.
Turn your right leg in,
Shift back a little bit so your right leg can be straight.
And then you melt the heart.
Last two breaths.
Stay right here.
With yourself,
Last breath.
You just smell beautiful.
Listen and hold yourself with love.
Standing split kick.
Lovely.
Backing up.
Two or three times here.
About last one.
And then cross your left leg behind your right leg.
Go deep with the spine toward the legs.
Walk your hands wherever you are supporting yourself.
You can hang your head deep and maybe shake your head left and right.
Yes and no large breath,
Please.
Listen deeply to what your body asking from you.
And you bend both knees,
Three-legged dog.
So your left leg goes back first.
Kick your right leg up,
Opening the hips,
Knees bend.
And then shoulder blades together on your back as you push your chest back.
You turn your body open.
Maybe work your right leg if it feels right.
That next thing,
Your right leg straight,
Square.
Hips come forward to plank.
Inhale.
You're going to lower down.
Chaturanga Dandasana.
Find your options here,
Please.
And take your locust push.
Maybe arms out like wings.
And then go down or interlace your hands behind your back.
That's two.
Can you give yourself three more?
Nick's nice and long.
One.
Two.
Three,
Downward facing dog.
Balance on your left leg.
Lift your right leg up with the hips open.
Step forward.
Exhale.
Warrior One.
Please come off on the floor.
Square the hip.
Lift the heart.
Inhale.
Lunge deep.
Exhale.
Hands are yours.
I use them wisely.
And the left knee to chest.
Another breath here.
Love laid back warrior too.
Two more breaths.
One relax your jaw to reverse warrior right arm up,
Stretch back.
Patsavakonasana,
Extend saingropos,
Please.
Two more breaths.
To downward facing dog right leg step back exhale.
Play and close,
Inhale.
Lower the Chaturanga Dandasana.
Back a bit here.
Dower Fishing Dog.
One more here,
Inhale plank.
Strong crawl lower down Chattarana Dandasana.
Draw your core up and away from the floor and take your back bend here.
And now we're facing now.
We love you,
John.
On your right leg,
Leave your left leg off from the floor.
Inhale,
Look between the hands warrior one,
Please.
Exhale lunge.
Two more breaths.
To right knee to chest.
Hip move back,
Breathe.
Warrior II,
Right leg back.
Stay with your breath.
Beautiful.
To more rest.
Come back and feel yourself through.
From top to bottom.
Rewards Warrior.
Let the energy flow smoothly.
So what's going on is that extreme sign go for this.
Please.
Two more breaths.
One last breath.
Two,
Three-legged dog.
No,
Sorry.
No offense.
No,
Please.
Plankozy,
No?
Lower down to the dandas Core Brow Up Dog.
In the downward facing now,
Please.
One more floor you're in,
Playing post.
Chaturanga dandasna.
Backbending here.
And our facing law.
Come to plank,
Inhale.
Roll onto your side plank on your right resistance.
One more breath.
We'll go toward the foot.
Beautiful turn toward the floor.
Step your left leg forward to the left.
Lizard pose.
Deep breath.
Last breath.
Then,
Right elbow outside,
So to left knee hands and pray.
Another breath.
Breathe deep.
Hands come down toward the earth,
Free leg and dog.
Get your left leg back and up.
Inhale.
Knee to the nose axle.
Keep backing up.
Two more.
Round your back up towards the sky.
Last one.
Knee to the nose.
You can back it up.
Pitch and pause please.
Come back to the breath.
Hold your pose with good intention.
With love.
With the compassion for everything that made your life as it is.
Good and bad.
Is a journey.
Then you're gonna Take a seat onto your left seat.
Swing both legs in front of you,
Okay?
Get your right leg straight.
Get your left leg crossed over right,
Twist to the left.
Marijasana 3.
Last breath here.
Inhale,
Untwist.
Get your left leg out.
Kick it out toward the sky.
Krashasana,
Another breath right here.
By a nice lengthen and let's do one.
Leg half board and full board so left leg go down chest go down come up inhale four more Now you're going to twist your body to the left as you roll.
Back and legs come down and then come up center and then fold more.
With the legs straight or knees bent too.
And once again,
Cross your left leg over right and let your left knee stand on top of the right knee.
By nice lengthen we go into this wale kamukasana and Let everything be.
Two more breaths.
So.
From within.
Last breath,
Calmly.
And respectfully.
And inhale,
You come up and away from the floor.
Get your left leg out,
Roll back and forth.
Come up to Uttanasana.
Lengthen your spine forward.
Inhale.
Then jump back to playing Chaturanga Dandasana and finish your flow here.
Downward facing dog.
Come to plank,
Inhale and then Vasistasana on your left this time.
Please.
Another breath.
Turn your belly,
Your chest toward the earth.
Now,
Listed pose.
Right leg to the right.
Body diagonal to the left and melt the head.
Go deep to the earth beneath you.
Last breath here.
Relax your jaw.
Parivita Thatsavakonasana.
Right left elbow outside of your right knee.
Hands in pray.
With Give yourself two more breaths.
Keep your alignment in the back of your mind.
Put it in Last breath.
Three-legged dog.
Kick your right leg back and up.
Inhale.
Knee to the nose.
Exhale.
Can you get back a note?
Knee to the nose.
Can you get back on that?
Last one.
Push the floor away from you.
Kick it back and up.
And I'm going to Pitching Post,
Please.
Remember what matters most.
Is to show up in the work.
And let everybody.
See you.
Truthfully when you try to live your life.
According to everybody else's opinions about who you are.
Please know that you will never go into five.
True happiness.
Nice breath.
Come up and away from the floor and sit onto your right seat.
Swing both of your legs in front of you,
Okay?
And then cross your right leg over left.
Twist to the right,
Mauricio Asana 3.
Two more breaths.
Well done,
Everybody.
Then kick your right leg up top of the sky.
Lengthen your spine up toward the ceiling and now let go of your right leg.
Let's do half board and full board five times.
Thumb up,
We do front first and 2.
And three.
And four.
And five,
Turn your body to the right.
Roll back and come up.
One.
Five,
Bend that right knee back,
Cross over left,
Stack your right knee on top of your left knee,
Spine lengthen forward,
And bow down.
Last two breaths here.
Nice breath.
Exhale,
Melt the heart and you come up and away from the floor Sit,
Cross leg,
Left hand back to your heart,
Right hand back to your belly.
Eyes closed.
I am here.
I have the choices I will remember tool.
Make this world a better place I have to show up.
Fully myself.
Draw your hands down to your third eye.
Bow down.
Show that love and respect to yourself.
Namaste.
Have a great day,
Everybody.
