LEVEL UP Your Morning with This 30 Minute Yoga Routine!

Transcript

[Music] Please come and lie down. Relax in shavasana. Arms and legs comfortably apart. Prepare for the practice ahead by relaxing for a few moments. Relax your body. Relax your mind. Turn your attention to the breath. Breathe with awareness. Breathe slowly and deeply. Slow, long, deep inhale. Slow, long, complete exhale. Each inhalation bringing you fresh prana vital energy. Each exhalation making you more steady, more calm, more relaxed. Inhale energy. Exhale relax. Separating yourself from the thoughts of the day and bringing your awareness and attention to being in the class for the next 30 minutes. Relax, relax, relax. [Music] Bring your feet together. Stretch both arms over behind your head. Inhale. Give yourself a nice long stretch. Exhale. Release the arms. Turning to one side. Please come and sit up. Let's begin with the prayer. Om chanting. Oh. [Music] Oh. Oh. They just shantaya. [Music] Very happy to welcome you to a new series of classes 30 minutes from today until Friday. Asa practice. Let's begin the class with surya namaskar. Please come and stand up. Sun salutation. Come to the top of your mat. Bring your feet together. First round of sun salutation. Deep breath. Inhale. Exhale. One. Palms together. Two. Inhale. Lift your arms up. Stretch. Look up and arch back. Three. Exhale. Bend forward and bend down. Hands by the side of your feet. Four. Inhale. The right leg back. Knee on the ground. Toes out. Look up. Hold the breath. Left leg back. Push-up position. Body in a straight line. Six. Exhale. Knees, chest, forehead down. Seven. Inhale. Sliding forward. Head, shoulders, and chest up. Eight. Exhale. Hips up. Heels to the mat. inverted V. Nine. Inhale the right foot forward between the two hands. Left knee on the ground. Toes out. Look up. Exhale. 10. The left leg forward. 11. Inhale. Stretch forward. Lift your arms up. Look up and arch back. And 12. Exhale. Arms down. Relax. Very good. On the left side. Inhale. Exhale. One. Palms together. Two. Inhale. Arms up. Look up and arch back. Three. Exhale forward and down. Four. Inhale. The left leg back. Five. Hold the breath. Push-up position. Six. Exhale. Knees, chest, forehead down. Seven. Inhale. Head, shoulders, and chest up. Eight. Exhale. Inverted V. Nine. Inhale. The left foot forward. 10. Exhale. The right leg. Long breath. 11. Inhale. Arms up and arch back. 12. Exhale. Arms down. and relax. Second round on the right side. Inhale. Exhale. One. Two. Inhale. Three. Exhale. Right leg back. Four. Inhale. Five. Retain the breath. Six. Exhale. Seven. Inhale. Eight. Exhale. Inverted V. Right leg forward. 9. Inhale. 10. Exhale. Long breath. 11. Inhale. Long exhale. Left side. Inhale. Exhale. One. Two. Inhale. Three. Exhale. Left leg back. Four. Inhale. Five. Hold the breath. Six. Exhale. Seven. Inhale. Eight. Exhale. Inverted V. Left leg forward. Nine. Inhale. 10. Exhale. 11. Inhale deeply. 12. Exhale. Arms down. Relax. One. Last round. Inhale. Exhale. One. Two. Inhale. 3. Exhale. Right leg back. Inhale. Hold the breath. Left leg. Six. Exhale. Seven. Inhale. Eight. Exhale. Right leg forward. 9. Inhale. 10. Exhale. 11. Inhale. 12. Exhale. Left side. Inhale. Exhale. 1 2 inhale. 3. Exhale. Left leg back. Four. Inhale. Five. Retain the breath. Six. Exhale. Seven. Inhale. Eight. Exhale. Left leg forward. 9. Inhale. 10. Exhale. 11. Inhale. Deeply. 12. Exhale. Arms down. Relax. Very good. Three rounds of sun salutation. Surya namaskar. Please come and lie down. Relax in shavasana. Arms and legs comfortably apart. Palms turned upwards. Rest your body. Rest your mind. Bring your feet together. Stretch both arms over behind your head. Inhale. Nice long stretch. And exhale. Release the arms. Turning to one side. Come and sit up. Relax in the child's pose. Preparing for the asa practice. Let's begin with the headstand shir shasana. Relax for a moment in shashankasana. Mentally preparing yourself for the headstand. If you haven't done the sharan the beginner's course, please don't do the headstand. You can watch the screen. Those who are practicing the headstand regularly, please come and sit up. Take the eight steps. Starting with measuring out your arms and placing them forward in the mat. Making a tripod with your hands. Keeping the crown of your head on the floor. Lifting your hips up. Walking forward. Bending the knees into the chest. Lifting the knees up and straightening the legs. Hold the head stand. Now breathing deeply. Shiv shasana the king of the postures. The body is inverted to gravity. Relax. Hold and breathe. Slowly bending your knees. Coming down. Relax in the child's pose for a moment. Finishing the headstand. And when you feel comfortable and ready, come and sit up. Turn over and lie back in shavasana. Arms and legs comfortably apart. Rest for just a moment and relax. [Music] Let's continue with the shoulder stand svangasana. Make enough room behind the head for halasana. Bring your feet together. Slide down on the mat if you need to. Arms by your side. Deep breath. Inhale. Lift your legs up. Hips up. Support your back. Shoulder stand. Sarvangasan. Once again, relax the body from the feet downwards. Steady, comfortable pose. Breathe all the way up to your toes. Breathe all the way down to your nose. Long inhalations, long exhalations. And try to relax with each breath. Keep holding. Shoulder stand. Sarvangasana, the queen of the postures. Couple of slow deep breaths. Inhale. Exhale. One more long breath. Inhale. And now as you exhale, drop both the legs down behind your head into halasana, the plow. Keep supporting your back. Only if your feet touch the floor comfortably. Then you release the hands from the back. Do not struggle. Do only what's comfortable for you. You don't have have to get the feet down on the mat on the floor behind your head. Once again, stay relaxed. Free up your breath as much as you can in the plow. [Music] Wonderful. Now place your arms on the mat. Use them as bricks and slowly one vertebra at a time roll out of the posture. Come down and relax in shavasana. Arms and legs apart. Rest and relax. Bring your legs together. Let's practice the fish matsa. The counter pose for the shoulder stand. Bring your arms underneath your body. Elbows close together. Legs are stretched out in front of you. Deep breath. Inhale. Head and shoulders up. Chest up. Tilt your head back. And keep the crown of your head on the floor. Very good. Now breathe slowly and deeply. Imagine that you're breathing with the whole body, not just with the lungs. The body expands as you inhale. The body contracts as you exhale. A couple of more long slow deep breaths. Now inhale gently slide the head down. Exhale release your arms. Shake out your shoulders. Arms and legs apart. Relax in shavasana. Feet together. Stretch both arms over behind your head. Inhale. Nice long stretch. Stretch your body. and exhale. Release the arms. Turning to one side. Come and sit up. Let's practice the sitting forward. Bend pastanas. Legs stretched out in front of you. Heels moving forward. Toes pointing back towards the face. Both arms up. Inhale. Stretch your back. And then slowly exhale. Bend forward and bend down. Hold the legs somewhere without bending your knees. Hold and breathe. The more you can relax, the better you can breathe. The better you breathe, the more you relax. Do not struggle. Try to relax. [Music] Very good. Inhale. Stretch your arms forward. Lift your arms up. Exhale. Arms down. Relax. Take your hands behind you. The counter pose incline plane. Purbot tanasana. Inhale. Lift your hips up and drop the head back. Open the shoulders and chest. Gentle counter stretch for the sitting forward bend. Breathing deeply. And slowly exhale. Come down. Turn over. Lie down on your abdomen. Make a pillow with your hands. And relax. Big toes touching. Heels falling apart. Relax. Hands by the side of your shoulders, forehead on the mat, legs together, heels together. Let's practice the cobra bjangasan. Inhale. Head and shoulders up. Chest up. Keeping the elbows tucked into the body. Heels together. Pressing down gently with your hands. Chin up. Shoulders up. Chest up. Breathe. and slowly exhale. Come down. Keep your forehead on the mat. Take your hands behind your back. Interlock your fingers. Keeping the palms touching each other. Lift your arms away from the back. And then once more, inhale. Head and shoulders up. Chest up. Gently pulling with your arms. Lift your back. Sorry. Lift your chest, shoulders, and head off the floor. Breathe. See if you can very gently lift yourself up a little higher. And exhale. Come down. Make a pillow with your hands. Turn your head to the opposite side. Relax just for a moment. Free up the breath. Breathe consciously. Bring your arms underneath your body. Chin forward on the mat. Let's practice the locust shalabhasan. Let's do the full pose. Breathe a couple of times slowly and deeply. Ready? Now inhale. Bring both legs up. Do whatever you can do comfortably. Even if you can lift your legs a couple of inches off the floor, that is enough. Breathe slowly. Breathe consciously. Very good. Slowly exhale. Release the legs. Remove the arms from underneath the body. Make a pillow with your hands and relax. Feel the abdomen moving against the floor as you breathe. The more conscious you are of your breath, the better it is. [Music] Bend your legs. Catch hold of your ankles. Forehead on the mat. Dhanurasan. The bow. Inhale. Head and shoulders up. Chest up. Knees and thighs up. Hold and breathe. A full stretch for the back. The whole body is working. The front of the body, the back of the body. Breathe on five. Breathe on four. Breathe. Three. Two. One. Exhale. Come down. Release the hands. Make a pillow. And relax just for a moment. [Music] Hands by the side of your shoulders. Stretch back into the child's pose. Sit back on your heels and relax your back. Giving your back a gentle counter stretch to the backward bends. Come and sit up. Stretch your legs forward. Let's practice the half spinal twist. Ardachendraasana. Bend your left leg. Left foot by the right calf. Left hand behind you on the floor. Right arm up. Inhale. Lean forward as you exhale. Wrap the arm around the knee. Hold the ankle. Turn and look over your left shoulder. A lateral twist for the spine. Giving a wonderful massage to the abdomen. And very gently stretching the spinal nerves. Very good. Slowly release the posture. Change the side. Bend the right leg. Right hand behind you. Left arm up. Inhale. Bend forward. As you exhale, wrap the arm around the knee. Hold the ankle. Turn and look over the right shoulder. Hold and breathe. With each inhalation, imagine that you're lengthening the spine, lifting it up. Each exhalation, you relax and twist a little more to the right. and exhale release. Pull the knees into the chest. Hug your knees and straighten your back for a moment and exhale relax. Try the crow kakasana. Hands on the floor coming into a squatting position. Come up on your toes and bring your knees onto your upper arms. Shift your weight forward until your feet come up. A nice balancing pose to strengthen the arms and shoulders, to build concentration, to develop confidence and to develop balance. Very good. Drop your feet down. Come and stand up. Take the length of the mat. Separate the legs wide apart. Turn the right toe towards the right side. Lift both arms up. Inhale. Turn and face your right leg. And exhale. Bend forward and bend down. Try not to bend the right leg, the right knee. If you cannot put your hands on the floor, just hold your ankle or the shin. We're doing the standing forward bend on one leg. Now stay here and keeping the right hand on the right shin or the right knee. Bring the left arm over the left ear into the triangle tririconasana. Stretching one full side of the body. A lateral stretch. Breathing deep. Very good. Inhale. Slowly come back up. Exhale. Drop the arms down. Right toe forward. Left toe out. Both arms up. Inhale. Turn and face your left leg. Exhale. Bend forward and bend down. Once again, try not to bend the left leg. Do whatever you can do comfortably. And then change the position of your hands. Keep the left hand and the left shin on the left ankle. Right arm stretching over the right ear into the triangle triona. Hold and breathe. Wonderful. Inhale. Slowly come back up. And exhale. Drop the arms down. Bring your feet together. It's time for final relaxation. Please come and lie down. Get ready to take rest. Arms and legs comfortably apart. palms turned upwards. Find the most comfortable resting position for yourself. Adjust yourself and then slowly become still. Relax the legs. Relax the arms. Relax the back. Relax the shoulders. Relax the neck and the face. Slow down the body functions. Calm down the brain. Finally, relax the mind. Slow down your thoughts. Let all your feelings and emotions slowly subside. Rest and relax. Rest and relax. [Music] Oh, [Music] slowly. Slowly bring your awareness back to the present. Move your fingers and toes, hands and feet. Slowly join the legs together. Coming out of shavasana. Stretch the arms over behind your head. Inhale. Nice long stretch. Exhale. Release the arms. Turning to one side. Come and sit up. Finish the class with a prayer. Legs crossed, back straight, hands on your knees in chin mudra. Oh, [Music] [Applause] I'm gay. [Applause] Om shant shant shantur [Music] [Applause] wonderful to have you in the class this morning. Thank you for joining and I'll see you all tomorrow. Thank you. Om tats.