1 00:00:05,405 --> 00:00:06,621 - All right, my darling friends. 2 00:00:06,621 --> 00:00:08,551 Let's begin with cat-cow. 3 00:00:08,551 --> 00:00:11,144 Come into tabletop position. 4 00:00:12,446 --> 00:00:15,482 And we'll start to move with the breath. 5 00:00:15,482 --> 00:00:19,653 Inhale, drop the belly, open the chest nice and slow. 6 00:00:20,754 --> 00:00:24,517 Exhale, round through chin to chest. 7 00:00:26,477 --> 00:00:31,268 Inhale, open the chest, feel the front body stretch. 8 00:00:32,833 --> 00:00:38,695 And exhale, rounding through, navel draws up. 9 00:00:39,476 --> 00:00:44,317 Couple more here, move with your breath, nice and slow. 10 00:00:44,612 --> 00:00:46,683 Waking up the body. 11 00:00:48,348 --> 00:00:52,452 Setting a mindful tone for the day. 12 00:00:52,923 --> 00:00:55,455 One more cow pose, drop the belly. 13 00:00:55,455 --> 00:00:57,858 This time really tug the shoulders away from the ears 14 00:00:57,858 --> 00:01:00,827 and press into the feet firmly. 15 00:01:00,827 --> 00:01:03,931 And then one more cat pose, really arch the spine, 16 00:01:03,931 --> 00:01:06,549 and claw into the fingertips. 17 00:01:07,040 --> 00:01:09,189 Chin to chest, 18 00:01:09,189 --> 00:01:10,737 great work, inhale. 19 00:01:10,737 --> 00:01:14,295 Tabletop, this time bump the hips to the left, 20 00:01:14,295 --> 00:01:16,967 and then turn to look past your right shoulder. 21 00:01:16,967 --> 00:01:19,279 Feel a nice stretch in the side body. 22 00:01:19,279 --> 00:01:22,137 Keep the hands and feet rooted to the earth. 23 00:01:22,137 --> 00:01:24,991 And then slowly, gently come through center, 24 00:01:24,991 --> 00:01:27,260 bump the hips to the right and turn 25 00:01:27,260 --> 00:01:29,483 to look past your left shoulder. 26 00:01:29,483 --> 00:01:32,613 Again keep the hands and feet grounded. 27 00:01:32,613 --> 00:01:35,794 Continue to breath here 28 00:01:35,794 --> 00:01:40,133 as we slowly wake up the body with love. 29 00:01:40,133 --> 00:01:41,768 Back to center we go. 30 00:01:41,768 --> 00:01:44,338 Drop the elbows right where the hands are. 31 00:01:45,043 --> 00:01:47,081 Take a deep breath in, 32 00:01:47,081 --> 00:01:48,709 and then on your exhale, 33 00:01:48,709 --> 00:01:51,647 slowly walk the knees back, 34 00:01:51,647 --> 00:01:54,381 Puppy posture or heart to earth pose, 35 00:01:54,381 --> 00:01:57,714 a beautiful way to kick off the day. 36 00:01:58,385 --> 00:02:03,366 Nice chest opener here, breath deep, opening the shoulders. 37 00:02:04,224 --> 00:02:08,095 We get the head just under the heart here. 38 00:02:09,760 --> 00:02:14,293 Welcoming some fresh oxygen, 39 00:02:14,293 --> 00:02:16,803 fresh blood flow. 40 00:02:21,562 --> 00:02:24,578 And then slowly come all the way back up 41 00:02:24,578 --> 00:02:26,876 to tabletop position. 42 00:02:27,647 --> 00:02:32,352 Again take your time, then we'll curl the toes under. 43 00:02:32,352 --> 00:02:35,355 Take a deep breath in and on the exhale, 44 00:02:35,355 --> 00:02:38,392 send the hips up high, Downward Facing Dog, 45 00:02:38,392 --> 00:02:40,997 peddle it out nice and easy. 46 00:02:42,295 --> 00:02:47,355 Start to deepen your breath, shake the head loose. 47 00:02:48,532 --> 00:02:51,331 Give thanks for your body. 48 00:02:54,041 --> 00:02:58,612 And appreciate yourself for taking this moment 49 00:02:58,612 --> 00:03:02,115 to do a quick check in, to move it around. 50 00:03:02,983 --> 00:03:07,654 When you're ready, walk the feet to the middle of the mat. 51 00:03:07,654 --> 00:03:09,299 Bend the knees, come into Forward Fold. 52 00:03:09,299 --> 00:03:12,359 Again we're letting the blood flow opposite direction here. 53 00:03:12,359 --> 00:03:16,329 Shake the head loose, relax through your shoulders. 54 00:03:16,329 --> 00:03:18,698 Really feel your feet grounded to the earth here 55 00:03:18,698 --> 00:03:21,435 and again connect to a little gratitude. 56 00:03:21,435 --> 00:03:24,604 Definitely appreciate yourself, smile. 57 00:03:26,116 --> 00:03:29,396 And you should feel good, happy, proud, 58 00:03:29,396 --> 00:03:33,747 that you took this time to connect to your body, 59 00:03:33,747 --> 00:03:37,250 give it some love, connect to your breath. 60 00:03:39,950 --> 00:03:41,501 Alright bend the knees generously, 61 00:03:41,501 --> 00:03:45,192 bring the belly to the tops of the thighs. 62 00:03:45,192 --> 00:03:49,029 And when you're ready we'll slowly roll it up. 63 00:03:53,266 --> 00:03:57,437 Nice and slow, feel your feet press into the earth. 64 00:03:59,206 --> 00:04:02,876 Grounding in this moment for yourself 65 00:04:02,876 --> 00:04:06,546 as you slowly rise up to Mountain Pose. 66 00:04:06,546 --> 00:04:09,580 When you get there, take a moment to move the shoulders 67 00:04:09,580 --> 00:04:13,220 a little bit, just soft easy movement. 68 00:04:14,721 --> 00:04:17,224 Continue to deepen the breath. 69 00:04:24,985 --> 00:04:27,054 And then see if you can feel it out, 70 00:04:27,054 --> 00:04:29,503 and align your head over your heart, 71 00:04:29,503 --> 00:04:31,438 your heart over the pelvis as you either 72 00:04:31,438 --> 00:04:34,007 bring the feet together, really together, 73 00:04:34,007 --> 00:04:35,746 or you can choose to go hip width apart. 74 00:04:35,746 --> 00:04:39,012 Just nice mindful footing, really feel like you're pressing 75 00:04:39,012 --> 00:04:41,715 away from the earth as we spread the fingertips. 76 00:04:41,715 --> 00:04:43,917 And this is that big good morning stretch, 77 00:04:43,917 --> 00:04:46,306 reach your fingertips all the way up towards the sky, 78 00:04:46,306 --> 00:04:49,389 take a deep breath in, stretch, stretch, stretch, 79 00:04:49,389 --> 00:04:51,892 really maximize the stretch here, give it your all, 80 00:04:51,892 --> 00:04:55,662 feel it out, notice what it feels like to be alive today. 81 00:04:55,662 --> 00:04:59,023 Stretch, stretch, stretch, even more. 82 00:04:59,346 --> 00:05:01,538 And then slowly release and release 83 00:05:01,538 --> 00:05:04,818 interlace the fingertips behind the back. 84 00:05:04,818 --> 00:05:06,807 Knuckles draw down and away, 85 00:05:06,807 --> 00:05:09,309 this is our last move here so draw the shoulder blades 86 00:05:09,309 --> 00:05:12,812 together and lift your heart, open your mind. 87 00:05:12,812 --> 00:05:15,782 Take a deep breath in and exhale, 88 00:05:15,782 --> 00:05:19,252 ending with a big hug today, release the arms, 89 00:05:19,252 --> 00:05:21,955 and give yourself a big hug. 90 00:05:21,955 --> 00:05:25,625 And I encourage you to lift your hearts one last time. 91 00:05:25,625 --> 00:05:29,062 Really feel your feet pressing away from the earth. 92 00:05:29,062 --> 00:05:31,565 Take one final deep breath in. 93 00:05:33,433 --> 00:05:35,602 And exhale, Mountain Pose. 94 00:05:38,715 --> 00:05:39,873 Nice work.