Good morning,
Everyone.
Peace and blessing to you I am Opinion.
I am so glad that you choose to greet this new day with movement and breath.
And no matter how you arrive on your med right now,
Why don't you choose to use this opportunity?
To wake up the body.
Clear the mind and also fill your heart with fresh energy.
End.
Chai's pause please.
Hold together,
Knees apart.
Forehead connect to the earth.
And re-breathe.
A couple breaths right here.
To bring the attention back to the body.
Fully aware of what's going on.
Inside.
And also outside.
Start to walk both of the hands to the right.
Cup the floor with the fingertips.
Inhale through the back,
Rise up gently up toward the sky.
Exhale,
Push the floor away from you.
One more breath.
You should feel the stretch start to happen along the left side of the body from the fingertips to the toes.
Then walk your hands back center and continue to go to the left.
Broaden your arms enough that you feel your shoulder blades draw toward one another.
Inhale and exhale isometrically push the floor away from you.
One more breath right here,
Please.
Inhale nice and deep.
Exhale,
Anchor down through your fingertips and push the floor away from you.
Then walk your hand back center.
Inhale come back up onto your hands and knee and exhale start to spinal roll Any size first is okay.
And you add three more tabs right here.
One,
Keep your fingers spread wide.
Two.
And you crawl the floor without using a pad.
Let's go to the other direction,
Please.
Keep your breath nice and deep.
Last three breaths.
And one.
And two.
And three.
Then we go from here to downward facing dog.
Keep your knees bent and sway your hips side to side.
Come to stop now,
Bend one knee at a time,
In downward facing dog.
Keep that Chorobbleh together.
You feel the amplitude go up toward your ears.
And then go back to this food I was facing dog with both of your legs straight.
Plank pose,
Inhale.
Downward facing dog,
Exhale.
Three more breaths,
Please inhale to plank.
Exhale to downward facing dog.
Nice tube right here.
One.
Then you bend your knees,
Look between your hands,
Exhale,
Go forward,
Uttanasana.
Inhale,
Extend your spine forward and open your heart.
Exhale bow.
Step your right leg back,
Knees come down on Janay Yasinder.
Up with your trunk.
Inhale,
Length.
Excellent job.
Keep going.
Two more breaths right here.
Keep your shoulder blades onto your back.
One.
Course is strong.
And then step forward,
Cross your right leg behind your left leg cross leg forward fold here.
Two more breaths.
Your hands on the floor to support you.
Keep dangling your head down on the ground.
Last breath right here.
Then you bend both knees,
Step your right leg back into pyramid pose,
Please.
Put some water in there and bow.
Three breaths more.
Go closer to that front leg,
One breath at a time.
Relax your jaw too.
And you get more out from the hamstring,
Mindfully,
The best you can.
And then step the right foot forward,
Utthanasana.
It'll open your heart.
Exhale downward facing dog.
To plan in-house.
Lord,
Our Chaturanga Dandasana.
Up Dog or Cobra.
Inhale.
Stay right here,
Axel.
Inhale.
Get that shoulder blades together on your back and then downward facing dog,
Exhale.
Bend your knees,
Look between your head,
Go forward.
Once again,
Uttanasana.
Extend your spine,
Open your heart,
Inhale.
Left leg back and inhale as you exhale,
Come up with your trunk.
A little bit of breath here.
Arms go up toward the sky.
Shoulder blades draw toward one another.
Two more breaths.
Curl up and back mindfully.
And you step forward,
Cross your left leg behind your right leg,
Cross leg.
Uttanasana,
Forward four here.
Two more breaths.
Bow down.
Go closer to the legs.
Last one.
Exhale,
Bow.
Both knees bend,
Left leg back,
Pyramid pose Just need more breath.
Full deep breath in and out through your nose,
Last two here.
To Lovelace Step Forward Uttanasana.
Extend your spine forward,
Open your heart,
Inhale.
With contact center chair pose exercise.
Two more breaths.
Sit a little deeper.
Keep your toes spread.
Push down into your feet,
Reach tall,
Inhale,
Straighten your leg,
Uttanasana,
Exhale,
Bow down.
Extend your spine forward.
Open your heart.
Inhale.
Downward facing dog,
Exhale.
To playing in health.
Chaturanga Dandasana,
Exhale.
I'm Dog of Cobra Ede.
Downward facing dog,
Exhale Balancing your left leg,
Lift your right leg up,
Opening the hip,
Inhale.
Step forward between the hands,
Warrior two.
Two more breaths.
Body move with the breath too.
Reverse warrior,
Right arms up.
Let's push back axle.
Patsawa Kona is an extension of Angle Post.
Two more breaths.
Two,
You go three,
Leg and dog,
Right leg,
Go back and up,
Inhale.
Right knee,
Kiss your nose one time,
Exhale.
Through like a.
Info Okay,
Plan with your right leg.
Lift,
Lower down.
Chaturanga,
Dandasana.
Up dog a cobra.
Now we're facing the axial.
One more breath here.
Balance with your right leg,
Lift your left leg off the floor with the hips open.
Step forward between the hands.
Exhale.
A warrior too.
You add two more breaths.
To reverse warrior,
Left arms up,
Stretch back,
Strong legs,
Patsavakonasana,
Extend side,
Add two more breaths.
Those breaths,
Use it to go deeper into the process.
And adjust your alignment as you go.
Another breath here.
In three like a dog,
Love like a bugging up mean hill.
With the hips open,
Then go knee to the nose one time,
Round your back after this guy inhale.
Kick back and up,
Exhale.
Take plain inhale.
No without Chathuranga Dada,
Isn't it?
Abdominal cobra.
With our facing dog,
Axel.
One more breath right here.
You bend your knees,
Look between your hair and go forward.
Uttanasana.
Inhale,
Open your heart.
Bow down and exhale.
Ground out onto your feet,
Open your arms out and up onto the sky,
Inhale.
Balance on your right leg,
Lift your left knee toward your chest.
Garudasana,
Ego post,
Left leg over right,
Left arm under right.
In the pose.
Focus.
With your breath.
Unhook the arm,
Unhook the legs.
Go into warrior three with your hands back behind you.
Another breath right here.
Warrior 2,
Land your lovely bug behind you One more breath.
Keep adjusting your body as you go.
And then Trikonasana,
Triangle pose.
Straighten that front leg.
Then the body.
Windmill the arm,
See if your leg needs to be wider.
Two more breaths.
Cause a strong Then you turn toward the floor with your left knees down.
Your body come upright.
Hold your left foot with your left hand,
Hip go toward the heel,
Root down,
Rise up.
Three more breaths.
So we go into the hip flexor.
Tch.
Another breath here.
Step forward.
Utena Hasena.
Inhale,
Extend your spine forward and open your heart.
With Catarsina XL.
One more breath here.
Pushing to your feet,
Stand nice and tall,
Reach high,
Inhale.
Balancing your left leg and your right knee toward your chest.
And now the breath.
Stay focused.
Garudasana,
Right leg over left,
Right arm on the left.
Take home.
Unhook the arm,
Unhook the leg,
Warrior III with your hands back behind you.
Warrior 2.
One more breath.
Trikonasana,
Triangle pose.
Straighten the left leg.
Extend the body.
Wind museums.
Two more breaths,
Please.
To and turn toward the floor with your right knee come down.
Up with the trunk,
Hold your right foot get the hip go toward that right heel,
Root down,
Rise up.
All the way out to the crown of your head.
So you should feel from that right knee all the way out to the crown of your head.
Two more breaths,
Please.
Last one.
Then step your right foot forward to nice.
Extend your heart forward and open,
Inhale.
We're gonna flow here,
You step back or jump back to plank.
Up doggo cobra.
Endowed facing darkness.
To breath in our dog.
Come back to the breath.
Back to the body.
In the present moment.
Balance on your right leg,
Lift your left leg up from the floor,
Square your hip Balance on your left hand,
Get your right hand off on the flex.
Another breath right here.
You can rest your right hand on your back.
Then get your right hand down,
Left leg forward too.
Pigeon pose,
Please.
The breath is full.
Your leg is holding you up.
So the body can rest deeply into the ground beneath you.
Two more breaths right here.
Nice and deep.
Sit right onto your left hip.
Swing both of your legs in front.
Get your right leg straight,
Left leg,
You're gonna hold the foot with the hands and kick up toward the sky.
Crown Chasana.
One more breath,
Please.
Then bend at that left knee.
We're gonna do half boat and full boat with just one leg.
So you're gonna go look first.
To the front.
With the leg straight or knee bent,
1-2.
Five times.
And then you're going to go lower down and turn to the left.
And then come up center,
And we do that 5 times.
So all together will be 10 times.
So here we go.
2.
.
.
3.
.
.
4.
.
.
5.
.
.
6.
.
.
7.
Nike breathing.
10 Cross your left leg over right.
Who is left.
Two more breaths.
Make sure that your belly is resisting your chest.
And you twist all the way out through the crown of your head.
Inhale,
You untwist.
Uncross the leg,
Get your left heel to the groin.
Broaden the hip.
Sitting bones on the ground.
Parivrtta Janushasana,
Left arms overhead.
Side stitch to the right.
Two more.
You can also hold the back of the head if you like.
I actually love this version much better because it gets more out from this um back and then arm stretch.
The latissimodosy muscles.
And then come up and away from the floor now.
Janushri Shastra.
Bye.
Taught that rightly.
Last three breaths here.
Legs are firm,
Pressing to the ground,
Body go forward and rest thou art on the earth.
Last two breaths here.
Come up and away from the floor,
You're going to roll back and forward.
And then go from here that too.
That were facing down.
Then balancing your left leg,
Lift your right leg off from the floor.
Balancing your left hand,
Get your left hand off on the floor.
Push your weight all the way back to the back leg.
You can rest your left hand on the back.
Keep your right armpit go toward the ears.
Pigeon Paws Ray Lake forward.
By your pigeon and click that toes into the ground.
Keep square.
Come as low as to the floor as you can.
Feel the balance energy of yours.
Masculine energy,
The active energy.
And your feminine energy is that surrender-ness energy.
Let them meet and you feel that you are in the center of both.
Harmoniously.
Two more breaths,
Please.
Nice and deep.
Remember if your body ready to go deeper you allow yourself to just keep shifting and adjusting Then take a seat onto your right hip.
Then both of your legs in front.
Left leg straight and be on the ground,
Right leg you kick up toward the sky,
Crouch asana.
Remember,
We're gonna do just one leg the right leg half boat and full boat We keep the body in the front five times and turn the body to the right.
Five times.
So here we go,
Bend the right knee and let's go.
3,
4,
5,
6,
7,
8,
9,
10,
Right leg cross over left,
Marichyasana 3,
Twist to the right,
The last two breaths.
Inhale,
You still feel that your body is moving.
Fill up with breath.
Exhale you twist.
You let your core help you to stay forward on the lower half of the body and the chest turn away.
From it.
Nice breath.
Inhale,
You untwist.
Get your right leg out.
So right here,
Go into the groin.
Remember,
Get the sitting bones on the earth first.
Janushasana,
Side stretch.
Right arms overhead,
Stretch left exhale.
Hand go alongside the ears or hold the back of the head and get the armpits in and lift that elbow high.
One more breath.
Inhale,
Move up and away from that and we do Janu Sirsasana,
Bow.
Taught the growl.
Close to that left leg.
Last two breaths right here.
To come up and aware from that.
We are done everybody.
Mistake.
Our Shivasanas.
Arms out,
Legs out.
Body sinks into the earth with exhale.
You take just a brief moment.
To experience that fresh energy.
Flow through your body.
And flow into your heart.
Give thanks to yourself for showing up.
To keep this body healthy.
To keep this mind calm.
And to keep your heart open.
Thanks for the practice everybody.
Let me know what you feel.
And I hope we will see one another again soon.
Namaste.
