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(upbeat music)

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- Alright, my friends, 
let's begin seated today.

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Extend the right leg out long.

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We're just gonna 
bend the left knee

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and cross the left foot 
over the right leg,

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starting with a 
little twist here.

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So you'll hug your right 
elbow around your left knee

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and sit up nice and tall.

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Flex through your right foot,

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and then when you're ready,

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send the left fingertips back

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and gentle twist here.

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Don't push, don't cram into it,

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just allow it to unfold here.

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A couple breaths.

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See if you can make 
your inhale really big,

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and your exhale really long.

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And then we'll slowly release.

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We're just gonna 
cross the left ankle,

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keep it crossed over 
the top of the right thigh.

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Send your fingertips 
all the way behind you,

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and then we're just gonna 
slowly bend the right knee

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and come to a 
little figure four here.

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You might walk the hips a
little closer if you need that.

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If that's a little too much,

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you might keep the right toes up

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and give yourself 
a little more space.

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This will be a little 
different for everyone.

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One kind of rule of thumb here

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is to breathe deep and 
to keep the feet active.

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You can kind soft, 
easy movement here

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as you rock a little 
back and forth on the glutes.

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And then take one more 
breath, wherever you are.

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And release.

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Awesome.

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Send the left leg out long.

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Just cross the right 
foot over the left leg here

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and gentle twist 
to the other side.

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Hug your left elbow 
around your right knee.

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Sit up nice and tall.

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Flex through the left toes,

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and when you're ready,

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breathing deep 
here in your twist.

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Sit up a little 
taller as you breathe in,

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and as you exhale, 
really draw your navel in

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towards your spine to twist.

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Great, take one 
more deep breath in

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and then exhale, slowly release.

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Same thing.

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We'll open up to a 
little figure four here,

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and take the fingertips behind,

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and when you're ready, 
bend that left knee.

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Keep both feet active,

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and just check 
it out on this side.

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You bring the breath here,

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nice, big inhales

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and then easy, long exhales.

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Make sure not to 
collapse in the chest here

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so keep the heart lifted.

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One more big breath in.

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And long breath out.

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Fabulous.

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Release both legs now.

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We're gonna bring 
the soles of the feet

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together for Cobbler's Pose,

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so the knees open nice and wide.

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We can grab the arches of
the feet here or the ankles.

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Just take a couple deep breaths

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to lift up through the spine.

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Long and tall of 
the spine (laughs).

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Then anchor the tops 
of the thighs down here.

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Inhale and exhale.

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Slowly bend the elbows,

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and draw your 
nose towards your toes.

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Fabulous, then inhale.

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Head over heart, 
heart over pelvis.

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And exhale, bending elbows,

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nose towards the toes.

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Awesome, inhale lifts you up,

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and exhale, maybe you 
bend the elbows left to right

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a little deeper this time,

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getting that pressure 
of the elbows on the thighs

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just to open the 
hips a little more.

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Maybe go a little further down.

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Great, and one more inhale.

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Lift up.

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Exhale forward.

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Awesome.

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Slowly come back up,

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ending with a Lizard Pose today.

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You can also sub Lizard Pose
with a One-Legged Pigeon.

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We're gonna take 
the right foot forward,

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left foot back.

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And then keep the 
back knee on the ground,

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nice and low, and you're just
gonna walk the right foot

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towards the 
right edge of the mat.

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Bring the hands to 
the left side of the mat,

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and then here you are,

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you're checking it out.

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You bring the breath.

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Again, there's an option here,

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instead of Lizard, to 
come into One-Legged Pigeon.

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Yogi's choice here.

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Each day can be 
a little different.

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You check in with the body.

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And open up through the hips.

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You can do a 
little mix and match too.

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Take one more deep 
breath, nice and easy.

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And then we'll 
release by coming through

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to all fours, nice and slow,

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and then taking it to 
the other side nice and easy

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by simply 
stepping the left foot up.

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Again, back knee is lowered.

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You can lift it, 
but I like to lower,

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open up through the 
front of the hip, hip flexor.

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And then walk your left foot

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towards the 
outer edge of your mat.

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Hands come together 
and check it out here.

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Lifting up through the chest.

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Bringing nice, full breath.

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Again, option to walk it over.

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You might choose to 
insert a One-Legged Pigeon here.

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Again, I encourage you as
you repeat these five minute

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sequences to keep 
checking in every day.

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It's always different, 
you just gotta pay attention.

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We'll take one more deep 
breath here in this Lizard.

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And then exhale, release, 
Extended Child's Pose.

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So you'll go 
through all fours first.

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Bring the knees as 
wide as the yoga mat.

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Toes come towards 
each other to touch.

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Inhale and exhale.

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Send the hips back.

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Forehead to the earth.

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Deep breath in.

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Long breath out.

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Awesome work.

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(upbeat music)