(upbeat music)

- Alright welcome, 
let's wind it down.

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

You can sit up on something,

you can sit on 
the edge of the couch,

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

And let's start to 
give the thinking mind

a little bit of a break here.

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

trust the video, 
hard part is over, you started

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

sit up nice and tall 
and just begin to

tune into the 
sound of your breath.

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

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

a little stressy,

maybe you are 
already feeling lethargic,

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

So whatever it is for 
you, it will be different

for everyone.

Just take stock.

And then nice 
and slow we're going

to drop the right ear 
over the right shoulder

and just send the 
left fingertips out long.

And then slowly draw your 
left fingertips up towards

the ceiling and breathe here.

And then bring the 
head back up to center

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

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

and sit up nice and tall 
and then soften your gaze

or close your eyes 
and breathe deep here

and then use an 
exhale to release everything

and draw the left ear 
over the left shoulder

and send the right 
fingertips out on a nice soft

easy movement, 
slowly telling the brain

it's time to slow down.

Right fingers 
up towards the sky,

make sure you're 
not clenching in the jaw.

Take a deep breath in,

and then exhale 
head over heart,

and we swing the 
right arm gently over,

maybe left hand catches

and we breathe a little deeper.

See if you can slow 
your breath down here.

Really pay attention.

We'll slowly release 
and moving slow here

in this transition, 
use your hands on the earth

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

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

as if you're 
moving through water

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

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

underneath you, that support, 
and hug the knees

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

nice big breath as you

feel supported by the earth,

find length in the spine 
as you squeeze the knees

up towards the chest.

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

Maybe peel the nose 
up towards the knees.

And then take a 
deep breath in here

and as you exhale, 
really relax the shoulders

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

Two more like that, 
inhale in,

and empty it out.

And one more, inhale in,

and empty it out.

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

with the knees, 
nice and slow one way,

and then the other. 
Still acknowledging the support

of the back body, 
deepening the breath,

using every exhale to 
relax the weight of the body.

A little deeper, 
to let go of the day,

reverse your circle 
if you haven't already,

and then when you feel 
satisfied, you're actually

going to take the 
knees nice and wide,

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

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

Just allow the knees to go wide.

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

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

you might just stay here, 
close your eyes,

relax your shoulders, 
let gravity do the work.

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

sending the soles of 
the feet towards the sky,

and breathing deep,

nice, soft, easy inhalations.

Nice, smooth, easy exhales.

Then slowly 
releasing the legs to earth.

Start with the 
feet on the ground.

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

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

to one side and 
then the other

and then slowly

the legs will 
extend out as you shift

from one side to the other.

And just kind of releasing 
any tension in the glutes,

in the hips, 
it should feel really good

as you get down 
there, heyo, good night.

And eventually the 
legs extend all the way out.

Take the arms, bring 
them gently at your side,

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

and use a big exhale 
to relax your entire body

completely and 
fully into the mat.

Choose to relax

and allow your body to restore.

Namaste.

(upbeat music)