Welcome my fellow yogi.
Today we are doing a quick 20 minute energy boost.
A way to wake up your body without caffeine.
Let's get moving and see how good you can feel in just few minutes.
Start by finding comfortable seat,
Whatever you choose right now.
And make a nice long inhale through your nose.
Exhale through your mouth,
Grounding into the presence.
We'll start with breathing technique called pastrika pranaima and we'll do 30 repetitions.
We'll do forceful inhale and forceful exhale,
Pumping the breath from the belly.
Let's go.
Now exhale and inhale halfway and hold your breath here.
Relax your face,
Relax all the body.
Allowing your oxygen levels to stabilize.
And now let's start a warm up.
Bring your arms up through the sides as you inhale.
And as you exhale,
Rotate to your right,
Coctusing your arms.
Inhale,
Come to the center and up.
Exhale,
Rotate to another side.
Keep going like that.
Inhale up.
Exhale cactus your arms and twist,
Awakening your spine.
Aligning the movement with the breath.
Stretch a little bit more up on the inhale,
Twist a little deeper on every exhale.
And one last time and let's move into tabletop position.
Wrists under shoulders,
Knees under hips.
And let's move through cat and cow flow.
Inhale,
Belly drops,
Chest lifts.
Exhale round,
Push the floor away.
Keep moving with the breath.
Inhale arch your back and cow Exhale,
Round your spine in cat.
Make the movement juicy and fluid.
Now let's come into balancing pose bring your right arm and left leg parallel to the floor and let's do five crunches here Crunch as you exhale.
Come up as you inhale.
And let's hold it still for a while on the top position.
Let's change sides.
Left arm,
Right leg.
Hold still for a while.
Find your balance.
And let's do 5 crunches on this side.
Inhale stretch a little bit more up Exhale crunch.
And let's stay in the balance position for a little bit.
And return the arm and leg to the mat and come into your downward facing down.
Stretch the back side of your legs Paddle your heels for a while and let's do a vinyasa here.
Inhale,
Come to plank.
Exhale chaturanga or knees chest and chin to the mat inhale slide two upward facing dog or cobra and come back into downward facing dog And here,
Let's take a couple of breaths,
Paddling your heels.
And let's start with our flow on the right side.
Raise your right leg up and back and let's do three crunches bringing your knee to your nose or your forehead inhale bring your right leg up and then crunch again And one last time step your right foot between your hands.
From here we raise up into warrior one pose virabhadrasana your right knee right above your ankle.
Your hips are square.
Elongate your spine,
Stretching through the crown of your head,
Bring your arms up.
You can cactus your arms or you can stretch your arms to the sides,
Clenching your fists.
Strong position for a strong warrior.
This is a really great position to awaken your muscles.
Push your left heel to the ground,
Straightening your knee.
Breathe here.
And then come into warrior 2 opening to your left.
Both arms are stretching to the side now.
Look behind your right fingers.
Nice long spine.
Open your hips.
Push a little bit more.
Through the left foot.
Then inhale come into peaceful warrior bringing your right arm up left arm down on the shin or you can place it right behind your lower back.
Breathe here stretching your right side torso and then let's transition it to extended angle pose bending into your right placing your right elbow to your right thigh and let's come into reversed warrior once again and let's fall back into extended angle pose one more time up.
And let's come into extended angle pose.
Udhita Parsvakonasana.
Gently tuck your tailbone here.
Notice that opening on your left hip.
Move your chest away from your hips,
Elongating your spine.
Nice long line from your left heel to your left fingertips.
Look up if it feels good and rotate your chest open.
Feel how your whole left side body is stretching.
From here,
Stand up the straddle,
Then bend into your left knee and sink your hips low.
Right leg long,
Foot flexed,
Toes pointing up.
Left foot is flat on the mat and aligned with the left knee.
Put your hands to prayer in front of your chest.
Or place them on the mat for better support.
Straighten your back and lift your head high looking forward.
And then,
Let's move to the front of the mat,
Bending your right knee,
Rotate to face the front of the mat and step into a high lunge.
Back heel lifted,
Leg strong,
Route your left hand to the mat and rotate to the right,
Bringing your right hand up.
Look up to the hand if it feels comfortable.
Inhale,
Lengthen your spine.
Exhale,
Twist deeper.
Draw your belly in Lay through your chest.
Push the ground away with your left hand to deepen the twist.
One more inhale.
And release your right hand down.
Now we transition into Ardha Chandrasana Half Moon.
Start shifting your weight into your right foot.
Use your right hand for support,
Placing it under the shoulder.
Feel free to use the block or any prop to help you find stability.
Lift your left leg and open the hips.
Left arm reaches up if it feels steady.
Flex your left foot.
Open through the chest.
Stretch yourself in all possible directions here.
Then slowly rotate your torso and hips toward the mat,
Keeping your left leg lifted.
Ground both hands for a moment.
Adjust your stance.
We move into warrior 3.
Reach your arms back,
Hips stay square,
Long spine.
Lift your arms and legs a little higher,
Adding a general back bend.
Feel the strength in the back body.
Take one steady breath.
Great job!
Slowly rise up,
Bringing your left knee to your chest.
Feel free to ground the left foot for a moment or shake out your right leg to release tension.
From here,
Grab the outer edge of your left foot with your right hand,
Start extending the left leg forward.
If you are up for a challenge,
Rotate your torso to the left,
Opening the left arm out to the side for a gentle twist.
However,
If it feels too intense,
Bend your knee instead and hold it while twisting.
This can be a challenging pose.
Remember,
You can always keep the leg bent.
And focus on a long spine rather than a straight leg.
And untwist slowly.
Wrap your left leg over the right as we come into eagle pose left arm under the right then start sinking your hips low as if sitting back into a chair.
Lift your elbows high.
Stretch through the crown of your head.
Steady breath.
Feel the whole body working.
Slowly Unwind.
Stand tall in mountain pose.
Spine long.
Gently roll your shoulders,
Back and down.
Allow your breath to recover.
Feel grounded.
One more calm breath And let's move through a vinyasa.
Inhale,
Reach your arms up.
Exhale,
Fold forward.
Inhale halfway lift Exhale,
Come down to Tanasana.
Inhale,
Come to plank.
Exhale.
Lower through Chaturanga or Ashtanga Namaskarasana.
Your choice.
Inhale,
Up dog or cobra.
Exhale,
Downward facing down.
Let's repeat the sequence on the other side.
Lift your left leg up and back and let's do 3 knee to nose crunches here.
Knee down the face as you exhale.
Stretching the leg back as you inhale.
At last,
Step your left foot forward.
Between the hands.
Pull your right heel to the floor.
Inhale,
Rise up into warrior one.
Virabhadrasana Arms reach up first.
Then you can cactus them or stretch them to the sides clenching your fists.
Lead through the chest,
Hips face forward.
Now open to the side into warrior 2.
From knee,
Bend above the ankle.
Back leg strong.
Gently tuck your tailbone to open your hips even more.
Arms extend wide.
Guess so over the front hand inhale bring your left arm up and back Keep the front knee bent,
Lengthen through the left side body.
Let's flow into extended side angle bending your left leg and stretching the right side body Inhale here.
Then come back up to reverse warrior.
Plow like this two more times.
Extended side angle pose.
Udhita prasvakanasana to stretch the right side.
And parivrita virabhadrasna to open the left side torso finally we stay in extended side angle brush for konasana forearm to thigh.
Right arm reaches overhead.
Rotate your chest open.
Look up if it feels good.
You and now raise up into a straddle.
And then come to Skandasana.
Bending into your right knee.
Left leg long,
Foot flex.
Stay low.
Chest lifted.
And then turn back to the front of the mat,
Coming into low lunge with your hands on the mat.
Left knee bent.
Your right hand stays on the mat and your left one goes up,
Opening your chest toward the left leg.
Inhale,
Lengthen the spine.
Exhale twist deeper.
Press your right hand into the ground.
One more inhale here And then we transition into Half Moon Ardha Chandrasana.
Shift your weight forward Left hand down under the shoulder.
Lift the right leg.
Open the hips.
Right arm reaches up.
Elongate your spine.
Find space and balance.
You're doing great.
And rotate your torso toward the mat,
Moving into Water 3 airplane variation.
Arms reach back and up.
Bring your torso a little bit more up too.
Breathe here,
Routine through the left foot.
Rise all the way up right knee into the chest We're coming into a standing twist.
You Hold the foot or the thigh.
Extend the leg forward.
The option here is to keep the knee bent.
Just stay tall through the spine.
If you lose balance,
Fix your gaze on one point on the floor.
And now gently untwist,
Finding your Garudasana.
Wrap your right leg over the left.
Right arm under the left.
Seeing the hips low.
Leave the elbows.
Elongate your spine.
Steady breath here.
Unwind slowly and come to the front of your mat into mountain pose.
Stand tall.
It grounded.
Observe your breath and let it settle down.
Let's do our last vinyasa here.
Inhale,
Reach your arms up.
Exhale fold forward.
Inhale halfway lift Exhale come down to Tandasana.
Inhale,
Come to plank.
Exhale your choice chaturanga or ashtanga namaskarasana inhale upward facing dog cobra exhale down dog let's take a couple of breaths here and then come to plank one more time.
And all together now,
Let's lower the knees,
Chest and chin to the mat.
Slide into cobra and stay here.
Open your chest,
Stretch through the crown,
Engaging glutes and thighs.
Pull your shoulder blades back.
Little bit more here and lower all the way down to a rest.
Let your body relax and release all tension.
Stretch your arms along your body and we move to Shalabhasana,
Raising your head,
Torso and all the limbs up.
And here we'll do rowing movements with arms.
Inhale as you stretch them forward,
Exhale as you cactus them,
Squeezing shoulder blades.
Inhale forward,
Exhale cactus.
Few more,
Keeping your back and lower body engaged.
Great and lower down now and let's come into child's pose You can bring your knees wider if you want.
Or bring closer,
The choice is yours.
It's time to release all the tension from today's practice and surrender to the gravity.
Bring your hands to the left now,
Stretching your right side torso.
Breathe deeply relaxing every inch of your body And now let's come to the center.
And to the right to stretch your left side.
You Slowly work your hands back to center.
Gently lift your torso up and come into Vajrasana.
Sit back on your heels,
Hands resting on your thighs.
Take a moment here.
Notice how your body feels now.
The warmth The steadiness.
The energy you've created for yourself.
You didn't force anything.
You showed up,
And that matters.
If it feels like a good place to stay remain here for a few quiet breaths.
And if your body is asking for more rest,
Slowly make your way down into Shavasana and allow yourself to fully relax.
Wherever you are,
Soften your face.
Relax your jaw.
Let your bread be easy and natural.
Feel how your body is more awake now,
More open.
More capable than you might have thought at the beginning.
Take one deep breath in.
And slow,
Steady exhale through the mouth.
Carry this energy with you into your day.
Trust your body.
Trust yourself.
You already have everything you need to move through today.
With clarity.
And with kindness toward yourself.
Thank yourself for showing up.
For taking a moment to quiet your ego and let your true self be.
Thank you for practicing with me.
