(upbeat music)

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

Extend the right leg out long.

We're just gonna 
bend the left knee

and cross the left foot 
over the right leg,

starting with a 
little twist here.

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

and sit up nice and tall.

Flex through your right foot,

and then when you're ready,

send the left fingertips back

and gentle twist here.

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

just allow it to unfold here.

A couple breaths.

See if you can make 
your inhale really big,

and your exhale really long.

And then we'll slowly release.

We're just gonna 
cross the left ankle,

keep it crossed over 
the top of the right thigh.

Send your fingertips 
all the way behind you,

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

and come to a 
little figure four here.

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

If that's a little too much,

you might keep the right toes up

and give yourself 
a little more space.

This will be a little 
different for everyone.

One kind of rule of thumb here

is to breathe deep and 
to keep the feet active.

You can kind soft, 
easy movement here

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

And then take one more 
breath, wherever you are.

And release.

Awesome.

Send the left leg out long.

Just cross the right 
foot over the left leg here

and gentle twist 
to the other side.

Hug your left elbow 
around your right knee.

Sit up nice and tall.

Flex through the left toes,

and when you're ready,

breathing deep 
here in your twist.

Sit up a little 
taller as you breathe in,

and as you exhale, 
really draw your navel in

towards your spine to twist.

Great, take one 
more deep breath in

and then exhale, slowly release.

Same thing.

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

and take the fingertips behind,

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

Keep both feet active,

and just check 
it out on this side.

You bring the breath here,

nice, big inhales

and then easy, long exhales.

Make sure not to 
collapse in the chest here

so keep the heart lifted.

One more big breath in.

And long breath out.

Fabulous.

Release both legs now.

We're gonna bring 
the soles of the feet

together for Cobbler's Pose,

so the knees open nice and wide.

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

Just take a couple deep breaths

to lift up through the spine.

Long and tall of 
the spine (laughs).

Then anchor the tops 
of the thighs down here.

Inhale and exhale.

Slowly bend the elbows,

and draw your 
nose towards your toes.

Fabulous, then inhale.

Head over heart, 
heart over pelvis.

And exhale, bending elbows,

nose towards the toes.

Awesome, inhale lifts you up,

and exhale, maybe you 
bend the elbows left to right

a little deeper this time,

getting that pressure 
of the elbows on the thighs

just to open the 
hips a little more.

Maybe go a little further down.

Great, and one more inhale.

Lift up.

Exhale forward.

Awesome.

Slowly come back up,

ending with a Lizard Pose today.

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

We're gonna take 
the right foot forward,

left foot back.

And then keep the 
back knee on the ground,

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

towards the 
right edge of the mat.

Bring the hands to 
the left side of the mat,

and then here you are,

you're checking it out.

You bring the breath.

Again, there's an option here,

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

Yogi's choice here.

Each day can be 
a little different.

You check in with the body.

And open up through the hips.

You can do a 
little mix and match too.

Take one more deep 
breath, nice and easy.

And then we'll 
release by coming through

to all fours, nice and slow,

and then taking it to 
the other side nice and easy

by simply 
stepping the left foot up.

Again, back knee is lowered.

You can lift it, 
but I like to lower,

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

And then walk your left foot

towards the 
outer edge of your mat.

Hands come together 
and check it out here.

Lifting up through the chest.

Bringing nice, full breath.

Again, option to walk it over.

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

Again, I encourage you as
you repeat these five minute

sequences to keep 
checking in every day.

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

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

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

So you'll go 
through all fours first.

Bring the knees as 
wide as the yoga mat.

Toes come towards 
each other to touch.

Inhale and exhale.

Send the hips back.

Forehead to the earth.

Deep breath in.

Long breath out.

Awesome work.

(upbeat music)