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(upbeat music)

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- Alright welcome, 
let's wind it down.

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Let's start in a nice 
comfy seat of your choice.

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You can sit up on something,

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you can sit on 
the edge of the couch,

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or in a chair, just come 
to a nice comfortable seat.

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And let's start to 
give the thinking mind

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a little bit of a break here.

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Let's close the eyes, 
trust me, trust yourself,

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trust the video, 
hard part is over, you started

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the video and now we're 
here so let's close the eyes,

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sit up nice and tall 
and just begin to

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tune into the 
sound of your breath.

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And best you can, just 
see if you can kind of notice

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where your energy lies, 
maybe it's a little anxious,

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a little stressy,

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maybe you are 
already feeling lethargic,

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and you just want to 
ride the wave to sleepy town.

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So whatever it is for 
you, it will be different

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for everyone.

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Just take stock.

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And then nice 
and slow we're going

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to drop the right ear 
over the right shoulder

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and just send the 
left fingertips out long.

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And then slowly draw your 
left fingertips up towards

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the ceiling and breathe here.

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And then bring the 
head back up to center

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and you're going to 
cross your left arm all the way

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across your chest, use the
right hand to guide it over

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and sit up nice and tall 
and then soften your gaze

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or close your eyes 
and breathe deep here

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and then use an 
exhale to release everything

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and draw the left ear 
over the left shoulder

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and send the right 
fingertips out on a nice soft

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easy movement, 
slowly telling the brain

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it's time to slow down.

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Right fingers 
up towards the sky,

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make sure you're 
not clenching in the jaw.

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Take a deep breath in,

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and then exhale 
head over heart,

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and we swing the 
right arm gently over,

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maybe left hand catches

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and we breathe a little deeper.

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See if you can slow 
your breath down here.

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Really pay attention.

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We'll slowly release 
and moving slow here

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in this transition, 
use your hands on the earth

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or if you're on the 
couch or a chair, you're going

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to come down to the 
ground now, move nice and slow,

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as if you're 
moving through water

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and we're going to come 
all the way to our backs.

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And as soon as you get 
there, really feel the earth

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underneath you, that support, 
and hug the knees

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up to the chest and give
yourself a great big hug here,

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nice big breath as you

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feel supported by the earth,

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find length in the spine 
as you squeeze the knees

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up towards the chest.

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Now rock gently side to 
side here if it feels good.

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Maybe peel the nose 
up towards the knees.

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And then take a 
deep breath in here

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and as you exhale, 
really relax the shoulders

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and just empty it out with
everything you've got here.

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Two more like that, 
inhale in,

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and empty it out.

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And one more, inhale in, 


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and empty it out.

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Hands come to the knees, you're
just going to draw circles

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with the knees, 
nice and slow one way,

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and then the other. 
Still acknowledging the support

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of the back body, 
deepening the breath,

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using every exhale to 
relax the weight of the body.

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A little deeper, 
to let go of the day,

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reverse your circle 
if you haven't already,

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and then when you feel 
satisfied, you're actually

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going to take the 
knees nice and wide,

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let the feet be soft here,
you can kind of flipper them

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out too a little bit, 
to relax through the ankles.

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Just allow the knees to go wide.

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And you can stay here or you
can transition to Happy Baby.

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So if you want something
that's a little more passive,

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you might just stay here, 
close your eyes,

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relax your shoulders, 
let gravity do the work.

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Or maybe a Happy Baby, grabbing
the outer edges of the feet,

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sending the soles of 
the feet towards the sky,

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and breathing deep,

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nice, soft, easy inhalations.

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Nice, smooth, easy exhales.

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Then slowly 
releasing the legs to earth.

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Start with the 
feet on the ground.

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And to extend the legs out
long, we're going to windshield

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wiper the legs, so you'll 
start by shifting the knees

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to one side and 
then the other

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and then slowly

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the legs will 
extend out as you shift

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from one side to the other.

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And just kind of releasing 
any tension in the glutes,

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in the hips, 
it should feel really good

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as you get down 
there, heyo, good night.

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And eventually the 
legs extend all the way out.

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Take the arms, bring 
them gently at your side,

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relax the feet, relax the 
hands, take a deep breath in,

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and use a big exhale 
to relax your entire body

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completely and 
fully into the mat.

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Choose to relax

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and allow your body to restore.

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Namaste.

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(upbeat music)