Namaste.
Peace and blessing to you.
I am a Pinyak.
If you're new here,
What an honor that our path crossed today.
And to my returning yogis,
Welcome back.
This video is designed for seasonal practitioner.
It is a morning yoga practice.
It's a flow.
It's dynamic.
It's challenging.
It's waking you up.
It's also help you to reconnect.
To your mind,
To your body,
And to your spirit.
Ready to go out there and be your best self.
Grab your prop.
And I see you.
On the mat.
Find yourself in Tadasana.
Left hand onto your heart right hand onto your belly Close your eyes.
Breathe deeply in and out through your nose.
The breath is full and deep.
Right here right now feel your body what's going on in this moment.
Also be aware of who you are.
Your mind,
Your heart.
Without judging.
Let's take the times to show yourself.
The love that you deserve.
The movement that is going to help you to wake up.
To be fresh.
And ready for your day.
Next exhale bring your hands down by your side.
Inhale,
Open your arms out and up.
Exhale swan back down toward the earth and start bending your left knee Straight your left leg,
Heart extend forward.
Bow down,
Bend your right knee.
Extend your heart forward,
Stretch your right leg.
Exhale,
Bow,
Bend your left knee.
Repeat please inhale Exhale,
Bow right knee,
Bend.
Stretch your right leg Exhale,
Bend your left knee,
Bow down.
It'll extend your heart straight the leg and exhale bow bend your right knee Inhale straight your right leg,
Look forward.
And then bow down,
Hands down,
Step back down with facing dog.
Take this time to sway your hips side to side.
You had an anchor nice and deep to the floor.
Or maybe bend one knees at a time.
I'll work on your shoulder.
This is the moment you listen to your body and just give what it needs to feel a little bit more loosening up.
Take away that stiff and keen.
Within the body and the muscles.
And you come back to stop.
Next inhale,
Take yourself to plank pose.
Exhale to downward facing dog.
Three more,
Please.
And two.
Last one here.
And three.
Bend your knees.
Look between your hands.
You go forward safely.
Uttanasana.
Inhale.
Extend your heart forward and open.
Right leg back.
Three more breaths.
Three,
Standing split,
Kick your right leg up toward the sky.
Cross behind your left leg,
Cross leg Uttanasana.
Couple more breaths right here.
Go deep into the stretch.
Your leg anchor nice and deep to the earth.
Last one here.
Extend the heart,
Inhale.
Exhale,
Bow down,
Go closer to the leg.
We're going to go to the twist,
Bend both knees,
Right hand underneath the shoulder,
Right leg back,
Twist left,
Maybe walk your left foot to the left slightly.
Left hands come down.
Kick your left leg back and up.
Inhale.
Three-legged dog.
Come to play.
Lower down Chaturanga Dandasana pick your variation.
Three breaths in your back bend of your choice.
That would fit in there.
Bend your knees.
Look between your hands.
Go forward.
Uttanasana.
Extend your heart forward and open.
Your lovely go back and jeneyasana Keep moving with the breath.
Three more here.
One.
To work with what you have in the moment Standing split kick the left leg up,
Hips open cross behind the right leg,
Cross leg Uttanasana.
You add two more breaths and try to challenge the muscles.
Respectfully.
Go deeper when it's possible last breath Bend both knees.
Left leg back.
Left hands down.
Twist right.
Right arms up top to sky and in three-legged dog the right leg back and up with the hips open Inhale,
Go to plank.
Lower down Chateringa Dandas.
I'm a dog,
A cobra.
And stay right here for another breath.
That would facing dog.
Bend your knees.
Look between your hands.
Go forward.
Uttanasana.
Move your heart forward and open.
Inhale.
Utkatasana exhale.
Two more breaths.
Pushing to your feet stand nice and tall reach high Balance on your left leg and your right knee toward your chest.
Right Leg Back Warrior 2 Add two more breaths right here.
Relax your jaw.
Strong legs,
Another breath.
We was warrior left arm down.
Stretch back,
Exhale.
Thank you.
Nice and firm.
Last two breaths here.
Remember to keep challenging the muscle when it's possible.
And as you push,
You need to respect the muscle as you go.
Three-legged dog.
Left leg,
Go back and up.
Inhale.
Knee to the nose axle.
Three-legged top.
Come to three-legged plank.
Oh,
Without chaturanga dandasana.
I'm Dr.
Cobra.
Downward facing down.
Bend your knees,
Look between your hands,
Go forward.
Extend your heart forward and open.
Exhale with catarsin.
One more breath right here.
Breathe deep.
Grow down into your feet,
Stand nice and tall,
Reach high inhale.
Now weight onto your right leg,
Get your left knee toward your chest.
Warrior to left leg back.
Add two more breaths right here.
Last one He was worried.
I'm talking to him.
Stretch back.
But so what who nasa na extend sign go post.
Two more breaths.
Two,
Three,
Leg and dog.
Right leg,
Go back and up.
Inhale.
Right knee to your nose one time.
Kick it back in then.
Take place.
Lower down,
Chaturanga Dandasana.
Remember your hand,
Your crow need to be strong.
Your back pain is here.
That we're facing down.
Give yourself one more full breath right here.
Then balancing your right leg,
Leave your left leg off on the floor.
Balancing your left hand with the hip square.
Get your right hand.
Off on the floor slowly.
If you stay able,
Push your chest back.
Hold your right ankle with your right hand Now your left hand,
The armpits go up top of the ears.
Don't drop that shoulder.
Carefully bring your right hand down.
Step your left leg forward.
We're going to go to the warrior three.
With your hands back behind you.
Another breath right here.
Warrior II.
Land your right leg back behind you.
Trikonasana Triangle Pose.
Straight your left leg.
Exhale tilted your body sideways with medium Last two breaths.
Listen to your body.
Half split pose,
Right knee down,
Left leg straight.
Keep square and bow.
Add three breaths.
Three.
We go into three-legged dog.
Kick the left leg back and up.
Inhale.
Hip open.
Pigeon pose,
Please.
Step your left leg forward.
Click that toes into the earth.
Click your focus into your breathing.
Stay true to this moment.
I like your jaw.
Two more breaths right here.
Now you're going to take a seat onto your left hip,
Swing your legs in front of you.
Extend your left leg straight,
Get you right here onto your groin.
Parivita Patswakonasana.
Parivita Januche Chasana.
Right arms up.
Talk to this guy.
Inhale.
And stretch sideways to the left.
You have two more breaths here.
Two.
Move up and away.
Inhale from the stretch.
Chan Uchya Chasana.
Turn forward just a little bit and sizzle your hips.
So your left hip back,
Your right hip go forward and your chest go with the chest.
And your chest go with the breath,
Inhale.
And exhale back.
Two more breaths.
Nice and deep.
Move up and away from the stretch.
Cross your right leg over.
Left Marish Yasin at 3 and you twist right.
By his length and email.
Exo twist.
Two more breaths Relax your jaw.
Inhale and twist and cross your right leg Rock back and forth a couple of times.
You're going to sit right onto your sitting board and go into your board pose navasana Last breath right here.
Then rock back and forth again going to Uttanasana Move your head forward and open.
Step back,
Jump back to Plank Chaturanga Dandasana.
Back bend here.
Now what facing dog.
Now balancing your left leg and your right leg all from the floor with your hips square.
As you shift your weight onto your right hand,
Move your right armpit toward the ears and put your chest back.
Light up your left hand.
The stability first.
And then if you have it,
Hold your left ankle with your left hand.
Bring your left hand down to the floor.
Step your right leg forward.
Warrior 3.
Tape square.
One more breath.
Lift the chest,
Lift the leg.
Wario 2.
Trikonasana Triangle Pose.
Two more breaths.
Then after you turn your chest toward the floor,
Half split,
Left knee down,
Right leg straight.
It's your palm.
Two more breaths.
Those breath you have is the opportunity to find the possibility to go deeper.
Last breath.
If it's not,
You meet your body where it is.
You don't judge yourself.
Three-legged dog,
Kick the right leg back and up,
Inhale.
Pigeon pose,
Please.
Make a product of potasin.
When the axle come.
See you.
That you can Kind of walk the back leg for the back.
Your body become more relaxed.
Your legs are nice and firm Last breath right here.
Inhale come up and away from the floor and you take a seat onto your right hip swing both of your legs in front of you this time the right leg Go to the right,
Left heel come to the groin.
Parivita Janusya Shasana.
Left arm up top of the sky.
Inhale.
Side stretch to the right axle.
You have two more breaths to go here.
Then inhale,
Move up and away from that and do Janushe Shasana.
Narrow the hips by extend inhale.
Bow down,
Exhale.
Last two breaths.
Come up and away from the floor.
Get your left leg up and cross over right.
Marishyasana three,
Twist to the left.
Exhale,
Twist.
Inhale lengthen.
Last breath right here.
And then inhale,
Untwist.
Uncross the leg.
Get yourself down to your back.
We're going to duel.
Shivasana Briefly.
Deep breath in.
Exhale,
Let it go.
Your arms are heavy.
Your legs are heavy.
We just allow ourselves to come into this stillness to experience who we are in this moment.
Fully.
With all the energy that has been moved,
Flow.
So how does that affect who you are right now?
Another full deep breath right here.
And you start to wiggling your toes,
Wiggling your fingers.
Turn your head side to side.
Draw your knees back toward your chest.
Hug yourself.
Nice and tight.
And roll yourself onto the right side of your mat.
Yourself back up.
A seated position.
With your legs crossed.
And your hands together.
The thumbs go to your third eye and you just bow sweetly to your own strength.
You did it.
You show up.
To love yourself.
That's it for today practice.
I hope our time together today give you this energy and also a sense of reconnect to yourself.
If you like practicing with me and want more of the video like this.
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And if you have a moment,
Your reading means a lot to me.
And it helps me understand.
How can I better support you?
I see you next time.
Namaste.
