(upbeat music)

- Alright, my friends, 
let's begin

in a nice power stance 
today to boost our spirits,

boost our confidence.

Nice wide stance, just 
a little bit wider than

hip width apart, and then strap
your boots on, just kidding,

but lift up through the front
body, and ground through

the back body, so we're 
actively lifting up through

the chest, and actively 
relaxing, down anchoring down

through the fingertips, 
through the shoulder blades,

and then just check 
out where your pelvis is

in that as well, 
just have an awareness.

Okay, so maybe you lift up as
if you had little headlights

on your hips maybe you lift
up towards the sky, and then

just lengthen the tailbone down.

Just feel it out, no right or
wrong here, just connecting

to the energy of the body as
we stand up nice and tall.

And send some 
awareness out to all parts.

And then we're trying to walk
off the mat in five minutes

and feel like we're one 
part again, one moving part.

So, we'll bend the knees and
inhale, reach for the sky,

just spread your fingertips
and really stretch the arms.

So really really reach 
energetically, all the way up,

and then exhale, 
float it down.

And see if you can take 
up even more space here,

bend the knees, inhale,

spread the fingertips, 
and exhale,

floating down.

Couple more times, 
inhale, nice fresh breath in,

feel your feet on the earth,

and exhale, let go of anything
that's been bugging you

or bringing you 
down, just let it go.

And one more time, big inhale,
reach up overhead fingertips

kiss, and then exhale, 
release again, allowing anything

that's not serving you, let it
go, all right, and then we're

slowly begin to 
check in with the neck,

by nodding the head no.

And try to keep 
that lift in the heart,

that grounding through the
back, and then yes, yes, I will

rise to my full potential.

Fabulous.

Bring the head back 
to center stillness,

hands come to the waistline,

and then we take this power
pose a little bit further,

by looping the shoulders around
and back, so we're literally

going to anchor the shoulder
blades down the back body

you can have some fun with it,
and then lift your toes

and press the feet 
away from the earth.

So you're trying to create 
this little rebound effect

with the feet.

And then take your thumbs to
the back and then just play

with that pelvic tilt again,
finding that lift up through

the front body, and 
then I think it's nice to use

the thumbs to kind of 
press down and find that length

through the back body, so
we're balancing polarities here

using the body as a 
tool to feel it out.

Inhale, nice power pose here,
draw the elbows back towards

each other, notice 
how this makes you feel.

Inhale, and then exhale,
soft bend in the knees as you

take your heart forward, and
slowly we're going to come

all the way 
down to Forward Fold,

but take your 
time, and again keep

bend in the knees, eventually
the fingertips will reach

down towards the earth, whether
they touch the ground or not

no big deal, and then we're
going to turn the toes out

and we're just going to 
keep a soft bend in the knees

and swing side to side, 
stretching through the upper

back body, you can do figure
eights with the fingertips,

I'd like to ask you to 
activate the breath here.

Little gorilla pose, 
strong in the legs, waking up

the feet, the calves,

the muscles of 
the thighs, the quads,

stretching through 
the hamstrings,

activating through the glutes,

and the lower back body, 
the upper back body,

and then finally let 
the weight of the head go,

as you swing and sway, 
side to side, one more breath,

here, you got it, 
stick with it, don't give up,

and then release, awesome.

Come back to center, 
you're going to walk the feet

right underneath you now, so
it's one solid standing post

here, squeeze the legs together,
bend the knees and roll it up.

And as you roll up, really
feel your feet on the earth.

Draw energy up from the arches,
the inner thighs,

lift up through the front body, 
ground through the back body,

and roll up, rise up strong, 
feel the blood flow.

Fresh.

Beautiful, and here we go,
we're going to walk it out,

so keep the energy up here,

even if you're still 
feeling a little tired,

see if you can 
draw energy up from the

pelvic floor up through
the midline even more.

So nice and slow, again,
continuing to wake up through

the hamstrings, and we're 
going to touch opposite

fingertips to opposite 
toes, you can keep that knee

bent as much as you want, 
or if you're going for more

flexibility today, you'll try
to keep length in the leg,

so this will be a 
little different for everyone.

So we're starting to 
wake up more muscles here.

Maybe get the heart rate 
going a little bit,

welcome a little heat, allow 
this to effect your breath,

and allow your breath 
to guide the movement.

So we're marrying the 
movement and the breath

in any way you see fit.

Just pay attention to 
your breath, basically.

Alright, then, 
even it out here,

and now we bend the knee

opposite elbow to opposite knee.

And you can work on a 
contraction in your abs here,

this is our last bit, 
so give it your all,

stand up nice and tall.

Ooh, my glutes are 
sore from something else,

I can feel it, nice.

All right, keep it going.

See if you can be 
light on your feet,

and keep your heart lifted.

Alright, beautiful, 
even it out.

And then release.

Open the palms, 
bring the feet together, inhale.

And exhale, Mountain Pose.

Nice work, inhale, draw 
the hands at your heart,

and exhale, bow the head,

mind intelligence, body
intelligence, coming together.

Sweet bat the eyelashes open,
and have an awesome day.

(upbeat music)