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(upbeat music)

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- Alright let's start standing, 
feet hip width apart.

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Take a second to 
stand up nice and tall,

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squeeze your 
shoulders up to your ears,

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take a deep breath in, 
smile, and then exhale.

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Shoulders down, relax, starting 
to cool off, stretch out.

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Inhale, squeeze and lift.

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Shoulders to 
the ears and exhale.

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And one more time, 
squeeze and lift.

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This time really press 
your feet into the earth,

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squeeze, squeeze, 
squeeze, breathe in.

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And exhale, let it go.

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Awesome.

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Interlace the fingertips 
behind your tailbone,

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knuckles draw down and away.

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Inhale, just open up 
through the chest and,

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there's an option here 
to really square the wrists,

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or bring the palms together.

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Just finding 
this nice activation

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in the upper back body

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as we start to 
stretch the shoulders.

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Lift the chest and 
then exhale, break free.

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Awesome.

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Shift your 
weight over to one foot,

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doesn't matter which one.

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I'm just gonna 
bend the opposite knee

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and grab the opposite ankle.

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Now squeeze the 
inner thighs together here.

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If you want you can 
bring one hand to the heart

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or fingertips to the shoulder.

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And we're stretching 
the quad, pressing away

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from that standing leg.

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Option here to point the 
toe, or to flex the foot.

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Breathe in

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and then breathe out.

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Awesome, release.

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Switch to the other side,
take your time.

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Squeeze the 
inner thighs together.

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Nice stretch in the quad 
and the hip flexors as you

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lift your heart, 
stand up nice and tall.

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Breathe in, 
point or flex the foot.

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And breathe out to release.

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Awesome work.

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Alright big inhale as 
you reach for the sky.

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And exhale Forward Fold, 
bend the knees.

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Deepen your breath here.

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And just continue 
to bend the knees

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maybe pedaling 
out a little bit here.

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Stretching through 
the hamstrings, the hips.

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Shake the head loose.

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If you're nice and 
sweaty when you start this

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maybe take some 
strong exhalations out

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through the mouth.

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Let go of some of that heat,

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start to cool it down mindfully.

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Alright fingertips 
come to the mat.

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Big inhale.

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And exhale, step the 
left toes back nice low lunge.

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Go ahead and lower 
that left knee down.

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Front knee over front ankle.

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Hair toss for me.

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Loop the shoulders 
and we breathe here.

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Open the chest.

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So the chest 
tends to round here,

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the upper back tends to 
round, so open the chest,

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activate the upper 
back body again here.

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And then if you want 
you can walk the right toes

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right foot out, 
just a little bit.

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Get a little deeper in the hip.

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Take a deep breath 
in and then exhale.

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Send the right hip crease 
back, flex your right toes

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towards your face, 
big stretch here.

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Keep a soft or 
generous bend in that left,

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excuse me, right knee.

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Breathing deep here, 
left toes stay curled under

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to stretch that foot out.

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Inhale in and then exhale.

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Roll through the right foot, 
come back to your lunge.

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This time lift 
the back knee, inhale.

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Then exhale, just step the
back foot up to meet the front

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and we'll switch.

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Right toes step out, breathe in.

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And breathe out.

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Lower the right knee down.

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Stretching through the 
front of that right hip,

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right quad.

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Making sure to stack 
front ankle and front knee.

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Breathing deep here 
you can widen your stance

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if you wanna bring 
it more into the hip.

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And then everyone just 
remember to lift the chest,

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lift the heart here.

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And one more big 
breath in, maybe smile.

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And then exhale, send 
the left hip crease back,

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left toes towards your face.

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Runners lunge or 
runners stretch or half splits.

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You can tell your friends 
you did half splits today.

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Take a deep breath in, 
right toes are curled under.

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Feeling nice 
stretch in both feet.

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And then use an exhale to
slowly roll through, come back,

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nice low lunge.

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When you're ready lift 
the back knee, let it hover

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and then inhale, open the chest.

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Great exhale, step the back
foot up to meet the front.

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And Forward Fold.

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Awesome work.

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This time clasp the elbows, 
rock gently side to side

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feeling nice 
stretch in the back body.

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Bend the knees.

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Wonderful, then 
fingertips come to the ground

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and we're just gonna 
open, open, open the feet,

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a little bit wider 
than the hips and toes.

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Turn now and then send 
the hips down, hair toss.

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Here we come we're gonna 
end in a little froggy pose

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here today or a 
nice low yogic squat.

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So yogi's choice.

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If your workout 
was you know,

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maybe a run or

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a dance cardio or something 
that was really focusing

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on lower body, you might rock
a little back and forth here,

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stretching out through the
feet, the ankles, the calves.

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Another option would 
be to get down low here,

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bring the palms together,
and find a little resistance

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as you press the 
arms into the legs

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and squeeze the 
legs into the arms.

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And wherever you 
are we're here for

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three breath cycles more.

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Breathe in deeply

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and exhale out 
through the mouth.

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Two more, inhale.

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Exhale really let it go.

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And one more time you got this,
big inhale, lift your heart.

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And exhale to release.

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Awesome work.

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(upbeat music)