www.marcoparet.com www.marcoparet.com www.marcoparet.com www.marcoparet.com www.marcoparet.com www.marcoparet.com www.marcoparet.com Hello everyone, Namaste! I'm Mika and I want to share with you a very short practice for the moments when you don't have time. Because I also have this kind of moment and I know how much it helps I'm really into recording a video with this practice so you close your eyes and focus on the tip of the nose inhale exhale bring the attention to the pelvic floor inhale to the tip of the nose exhale ground the buttocks inhale to the tip of the nose, open the chest. Exhale, curve the spine. Inhale, once more open. Exhale, curve. Last time. Inhale and exhale then we come back to the center and twist fast because we have to be fast today warm up wrist and ankles and change direction you can do it of course a little longer if you have more than five minutes then we extend to the front then we extend to the front and bring the hands and the feet up and down then we squeeze for a couple of times and then we do whatever rotation you feel like of the shoulders it can be this one, it can be also together We do whatever rotation you feel like of the shoulders. It can be this one, it can be also together. And no matter how fast you are, you keep breathing. Try to keep the breath as slow as possible because that also keeps the heart rate a little bit lower then we go for just a couple of cat and cows inhaling exhale inhaling in cat inhaling in cow exhaling curve the Curve the spine. Inhale, open the chest. Exhale, make space between the shoulder blades. Inhale again, look up. And with exhalation we bring the buttocks up for a downward facing dog. dog and we will stay for a couple of breaths here to walk the dog a bit and to stretch the whole back side of the body and we slowly start walking towards the end and from here we go to headstand, I'm joking, we don't. We let the head hang, take the opposite elbows. Also, we can swing to the left and right, not only front and back, and pressing into the feet, engaging the lower abdomen, we slowly come up and arrive at the top of the mat. And now is the secret practice. We do some tapping. We start on the front of the legs. Then we do the side. Then the back. And the inside. You always pay attention to tap more on the back of the knees, here inside. Then we go over the abdomen, hips, back, buttocks. We go up over the ribcage. cage then we start with hands always insist inside of the elbows and under the rib cage then we go over the other hand insisting then we go over the shoulders of course you can do it as strong as you want if you feel like doing it stronger please be my guest but what's important is that you really release and relax the back side neck and back upper side of the head sides and then you gently go also over the face, the neck arriving into the space behind the collarbones and finally at the top of the chest. Now this tapping at the top of the chest really wakes up the immune system, stimulating the thymus gland and the tapping around the whole body is waking up the fascia which is all over the body bringing the lymph liquid around and also our emotions and the prana, the vital energy. and also our emotions and the prana the vital energy so after this very short practice you should be grounded slightly stretched and very energized if you want to get even more energized you can do hitting the floor with your heels also Also include the shoulders. All this you can do them in your own pace and in the flow of your own breath. If you practice your yoga practice with soundful breath, I totally invite you to do that. And now we should be ready for a new day or for a new half of the day because you needed some more energy thank you for sharing this practice with me namaste and see you in the next video or see you at one of my regular classes in Linz. If you want to contact me for any information, you just find my Instagram account, YogaMeetMika and drop me a line. Namaste.