(upbeat music)

- Alright lovers, 
let's begin in Child's Pose.

Come on down,

and get low,

and if Child's Pose 
is not a posture

that feels loving to 
you then you can start

in just a nice, comfortable 
seat of your choice.

Wherever you begin today,

take a moment to 
relax your shoulders

and to close your eyes,

and begin to gently listen
to the sound of your breath.

Soften through your jaw.

Relax the area 
between your two eyebrows

and if you're in Child's Pose

you might take a moment here

to just gently 
rock back and forth

massaging the brow line.

And just, perhaps 
stimulating that third eye area.

Continue to listen to 
the sound of your breath.

See if you can make the
inhalation a little bit longer,

and the exhalation 
a little bit longer.

Then nice and slow,

we'll reach the fingertips

towards the 
front edge of the mat.

Inhaling.

Exhale, slowly 
begin to roll it up.

So if you're in 
the comfortable seat

we're coming to join you.

Stacking head over heart, 
heart over pelvis here.

Sit up nice and tall, 
lift up through the chest

and we're gonna send 
the fingertips forward

as if you were reaching to
grab something or hug someone,

and then you're just 
gonna circle right around back

and hug yourself, I love it.

Notice which arm's on top, 
we're gonna alternate.

Lift the elbows 
and walk the fingertips

towards the center of 
your back, breathe here.

Now if this is a 
little too much for your knees

you can come to 
cross legged or everyone,

just lift up a little 
bit from your pelvis floor,

to find a little 
energetic lift if you will,

up through the 
center channels and in line.

One more big breath in here.

Just notice what it 
feels like to hug yourself,

and if it feels silly 
that's great, just notice.

And then release, 
you reach forwards,

spread the fingertips 
some energy here,

and it's like you're reaching
to grab and hug someone,

but whoa, circle 
around back and hug yourself.

Just a slight metaphor 
there, just a tiny one.

Alright, you might start to
massage the upper back body now.

Feeling your fingers 
and shoulder blades.

Again, a little energetic 
lift up through the spine

and take one more 
deep breath in here,

and then exhale, release.

Wonderful.

Knees are gonna come 
as wide as the yoga mat

and we're gonna 
pop up to all fours

setting ourself up 
for a nice stretch,

in the neck, the shoulders, 
upper back body.

So knees are as 
wide as the yoga mat.

We're gonna inhale, reach
the right fingertips forward,

that reach again, feel the
length in the right side body

and then try to 
maintain that length

as you thread the needle.

Right fingertips underneath
the bridge of the right arm

and you come to 
rest on your right ear.

Inhale, but open the 
chest towards the sky,

and exhale, let the legs, 
the feet be heavy.

One more big breath in.

Then exhale coming all the way
through center nice and slow.

Reach the left fingertips 
forward, find that space,

that length, stretch,

and then threading the 
needle whenever you're ready.

Left ear comes to 
the earth, inhale,

lot's of loving as you spiral
your heart towards the sky.

Exhale, lots of love out,

let the feet be heavy.

One more deep breath in.

Then exhale, release, awesome.

Come back to all fours.

Cross the ankles, use 
your hands to guide you

all the way through to 
a nice cross-legged seat.

Sukhasana.

Alright, soft fingers here, 
soft fingers.

You're gonna take your 
fingers to the neck here.

Just opposite fingers to the
opposite side of the neck

and you're just 
gonna comb out little,

soft easy movement here

and use this time 
to tap into the breath.

So it's nothing fancy, 
nothing in particular,

but it's the action

and it's marrying 
nice deep conscious breath

with this action of 
just massaging your neck,

and then when you're ready,

can continue 
down to the shoulder

and you decide wether 
you want to go front or back

and then just notice 
if you're breathing deep.

Can you read a little bit 
deeper and with more love,

more mindfulness, more care, 
more consciousness?

Obviously we're 
breathing all the time,

but more conscious breath.

After you've found some places

to give your love 
here on one shoulder

switch, soft fingers to start
and find a little bit of,

movement, 
I'm getting Zened out,

movement on the neck

and when you're 
ready make your way down.

So start at the neck 
though and make your way down,

the shoulder and you can choose,

there's a fork 
in the road there,

you can choose to 
come to the front,

and, then the back.

And then, again reconnecting

with nice conscious breath
here, a little goes a long ways,

just notice how you feel,

and sometimes when we 
actually stop to just massage,

just a simple shoulder 
like this and breath deep,

some emotion will come up

and you might just 
be like holy moley,

I haven't been 
checking in with myself.

So if you experience 
anything like that,

enjoy, enjoy that recognition.

Alright, we'll release that

and we're just gonna bring one
foot in front of the other,

take the thumbs right 
to the arch of the foot

and just kneading 
with the thumbs here.

Now as you do this, 
nice long smooth deep breath

and heavy in the hips.

See if you can soften your jaw

and soften the skin of 
the face, the forehead,

'cause sometimes 
we don't even realize

we're clenching in 
an area of your body,

in areas of your 
body adding extra tension.

So as we massage 
the foot, the ankle,

just take a moment to 
also scan the rest of the body,

make sure you're not creating
more tension for yourself.

If you do that on the mat

you are probably 
doing that off the mat.

So we just use 
this sweet time here

to just check in with that.

Alright, switch, opposite foot,

again we're 
starting with the thumbs

on the arch of the foot first
and then you can make your way

around the foot 
and the ankle here,

and again heavy in the 
quads here, heavy in the hips,

nice full active, 
like scary deep breath,

just breath, 
breath, breath, breath.

(breathing deeply)

Also, then we'll release that, 
here we go, last thing.

We're gonna send 
the feet out in front,

knees are gonna 
come up towards the sky.

Then you're 
gonna send one leg out,

doesn't matter,

actually let's go ahead 
and extend the right leg out,

and then you're just 
gonna grab the left foot

and see have your 
little like hip leg baby here

and you're just 
come onto the left elbow

and just massage the 
top of the hip there,

the glutes and the piriformis,

and this will be a little 
bit different for everyone,

you can move back and forth.

You can extend the leg out long,

and just use your right hand

to gently guide this movement,

and then careful to not
collapse on the left shoulder.

Great, take a deep breath in.

Come all the way back 
through center to switch

and then send the left leg
out long, bend the right knee,

catch your right foot, 
and then again,

right forearm comes 
to the ground here

and we rock a 
little back and forth here

exploring the other side.

So I want you to 
get a nice stretch,

a nice massage, 
excuse me, in the glute,

but also in the top of the hip,

the outer edge of 
the hip, the piriformis.

Just feel it out,

maybe you don't even 
think about these muscles

or this area of the body 
so this is a new discovery.

Take one more 
deep breath in here,

sweet and then exhale, 
come back to center.

Sukhasana, opposite 
leg crossed in front

than the one you did before,

so it's the one 
that feels kind of weird.

And we end today with 
hands right at the heart.

Deep breath in, lift your 
sternum to your thumb,

and exhale, we bow.

Namaste.

(upbeat music)