(upbeat music)

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

Take a second to 
stand up nice and tall,

squeeze your 
shoulders up to your ears,

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

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

Inhale, squeeze and lift.

Shoulders to 
the ears and exhale.

And one more time, 
squeeze and lift.

This time really press 
your feet into the earth,

squeeze, squeeze, 
squeeze, breathe in.

And exhale, let it go.

Awesome.

Interlace the fingertips 
behind your tailbone,

knuckles draw down and away.

Inhale, just open up 
through the chest and,

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

or bring the palms together.

Just finding 
this nice activation

in the upper back body

as we start to 
stretch the shoulders.

Lift the chest and 
then exhale, break free.

Awesome.

Shift your 
weight over to one foot,

doesn't matter which one.

I'm just gonna 
bend the opposite knee

and grab the opposite ankle.

Now squeeze the 
inner thighs together here.

If you want you can 
bring one hand to the heart

or fingertips to the shoulder.

And we're stretching 
the quad, pressing away

from that standing leg.

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

Breathe in

and then breathe out.

Awesome, release.

Switch to the other side,
take your time.

Squeeze the 
inner thighs together.

Nice stretch in the quad 
and the hip flexors as you

lift your heart, 
stand up nice and tall.

Breathe in, 
point or flex the foot.

And breathe out to release.

Awesome work.

Alright big inhale as 
you reach for the sky.

And exhale Forward Fold, 
bend the knees.

Deepen your breath here.

And just continue 
to bend the knees

maybe pedaling 
out a little bit here.

Stretching through 
the hamstrings, the hips.

Shake the head loose.

If you're nice and 
sweaty when you start this

maybe take some 
strong exhalations out

through the mouth.

Let go of some of that heat,

start to cool it down mindfully.

Alright fingertips 
come to the mat.

Big inhale.

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

Go ahead and lower 
that left knee down.

Front knee over front ankle.

Hair toss for me.

Loop the shoulders 
and we breathe here.

Open the chest.

So the chest 
tends to round here,

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

activate the upper 
back body again here.

And then if you want 
you can walk the right toes

right foot out, 
just a little bit.

Get a little deeper in the hip.

Take a deep breath 
in and then exhale.

Send the right hip crease 
back, flex your right toes

towards your face, 
big stretch here.

Keep a soft or 
generous bend in that left,

excuse me, right knee.

Breathing deep here, 
left toes stay curled under

to stretch that foot out.

Inhale in and then exhale.

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

This time lift 
the back knee, inhale.

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

and we'll switch.

Right toes step out, breathe in.

And breathe out.

Lower the right knee down.

Stretching through the 
front of that right hip,

right quad.

Making sure to stack 
front ankle and front knee.

Breathing deep here 
you can widen your stance

if you wanna bring 
it more into the hip.

And then everyone just 
remember to lift the chest,

lift the heart here.

And one more big 
breath in, maybe smile.

And then exhale, send 
the left hip crease back,

left toes towards your face.

Runners lunge or 
runners stretch or half splits.

You can tell your friends 
you did half splits today.

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

Feeling nice 
stretch in both feet.

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

nice low lunge.

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

and then inhale, open the chest.

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

And Forward Fold.

Awesome work.

This time clasp the elbows, 
rock gently side to side

feeling nice 
stretch in the back body.

Bend the knees.

Wonderful, then 
fingertips come to the ground

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

a little bit wider 
than the hips and toes.

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

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

here today or a 
nice low yogic squat.

So yogi's choice.

If your workout 
was you know,

maybe a run or

a dance cardio or something 
that was really focusing

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

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

Another option would 
be to get down low here,

bring the palms together,
and find a little resistance

as you press the 
arms into the legs

and squeeze the 
legs into the arms.

And wherever you 
are we're here for

three breath cycles more.

Breathe in deeply

and exhale out 
through the mouth.

Two more, inhale.

Exhale really let it go.

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

And exhale to release.

Awesome work.

(upbeat music)