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(upbeat music)

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- Alright, let's begin
standing at the top of the mat,

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feet hip width apart,

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just take a moment 
to loop the shoulders

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and come into a 
nice conscious breath,

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just do your best, 
do whatever you can today,

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but breath a little deeper. 
(breathes deeply)

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And then on 
your next big inhale,

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send the fingertips all the
way up and over your head,

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lots of energy 
in the hands here,

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as you just take a 
nice full body stretch,

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pressing the 
feet into the earth,

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inhale, inhale, 
reach, reach, reach,

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and then exhale, release,

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interlace the 
fingertips behind the back,

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open up though the chest,

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find a little stretch, 
little movement,

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in the torso, the ribs,

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you can check in with 
the head, the neck here,

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and then inhale and again, 
exhale to release.

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One more time, 
inhale, reach for the sky,

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really maximize the stretch
here, big full body stretch,

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feel your muscles, 
maybe tight from a run,

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and then on exhale release, 
interlace behind,

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maybe opposite 
thumb on top this time,

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the one that 
feels a little strange,

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and we open up 
through the chest,

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find a little movement 
in the torso and the ribs,

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and maybe the head, the neck,

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and then take a deep 
breath in, lift your heart,

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then exhale to release.

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Beautiful, big inhale to
reach the arms all the way up

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and overhead, 
and this time exhale

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to Forward Fold, so 
bring it all the way down,

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should feel awesome, 
bend the knees generously,

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(inhales deeply)

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shake the head loose (exhales)

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Nice stretch through 
the backs of the legs here,

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again bend the knees as 
generously as you like here,

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feeling that nice stretch 
in the lower back muscles,

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and then bring the 
fingertips to the earth.

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We'll walk the feet together,

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and bend the knees, 
plant the palms,

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and we're gonna step 
it back to a Downward Dog,

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so just step one 
foot back then the other,

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and then send the hips up high,

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and then really press 
your index finger and thumb

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into the earth.

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As you lift up 
from the hip creases

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and start to pedal 
the legs back and forth.

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(exhales loudly)

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Fire up your breath here, 
(breathes deeply)

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and then the next 
time the left heel

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is reaching down 
towards the earth,

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take a deep breath in and 
lift the right leg up high.

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Beautiful.

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Exhale all the way up 
into a nice low lunge,

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lower the back knee, 
open the chest.

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If you're looking 
for more of a stretch

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you can walk that 
left knee back even more,

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everyone though open 
up through the chest.

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Then right fingertips,
you're gonna come

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to the arch of the right foot
or the heel of the right foot,

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and then just nice 
and slow you're gonna

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take your left hand 
to the small of your back

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and start to open up 
through the chest here.

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Breathe deep, stay here, or
you can bend that left knee,

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and reach back to grab the toes.

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Another option 
here is to maybe bring

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the right elbow to the 
top of the right thigh.

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You're going to squeeze 
into the midline for support,

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for stability.

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Wrap your left shoulderblade
around, inhale, open the chest,

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again you can just 
be here too or here.

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And then on an 
exhale release your left leg

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and come all the way back, 
hands come to the earth

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and we come back 
to that Downward Dog.

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Pedal it out, pedal it out.

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Activate the breath 
and the next time

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your right heel is down, inhale,
lift the left leg up high.

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Exhale, step it all 
the way up and through.

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Now lower your back knee, 
feel free to walk it back

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for more of a stretch,

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and just be really 
mindful here as you explore.

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Send fresh breaths and 
awareness to tight muscles,

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and when you're ready 
left fingertips come around

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to the inner arch 
or the inner heel,

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and we lift up 
from the pelvic floor

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and we reach the right 
hand to the small of the back

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or the sacrum, and we 
open up through the chest,

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and you can just stay 
here maybe pressing into

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the top of that back foot,

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sinking a little deeper,
opening up through your heart,

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or maybe you 
come onto the thigh,

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or maybe we bend that 
right knee, grab the toes,

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and stretch it out here.

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So again, squeeze, hug into
the midline for stability,

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for support, 
breathing deep here,

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one more inhale,

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and then exhale to release.

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Awesome work.

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Plant the palms back to 
your Downward Facing Dog.

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Pedal it out. 
(breathing deeply)

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Awesome, walk the feet all
the way to the center line.

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You're just gonna step the 
right foot behind the left

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so that the 
ankles are crossed here.

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Then let your head hang 
over, relax your shoulders,

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and you can keep the 
fingertips on the earth

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for a little stability,

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and maybe even sway 
it a little side to side,

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nice soft easy movement here.

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If the fingertips 
don't come to the ground,

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no big deal, you can 
clasp the elbows here,

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as you breathe. 
(exhales)

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Beautiful, and 
then we'll release,

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and we'll bring the right 
foot back beside the left,

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and then take 
the left toes around.

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Crossing the other direction,

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and then the same thing, 
if the fingertips don't

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come to the mat here, 
you can clasp the elbows,

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maybe opposite clasp,

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and just relax the 
weight of the head over

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as you press evenly 
through all four corners

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of your feet,

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and take one more 
deep breath in. (inhales)

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And then nice and slow,
bringing the feet side by side,

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back together, 
rolling up to Mountain Pose,

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tucking the chin into the chest.

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Take your time.

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And we rise up, Mountain Pose.

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Shift your weight to one side, 
grab the opposite ankle,

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quad stretch, squeeze 
inner thighs to the midline,

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smile, you're amazing, 
appreciate your body.

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So awesome, and release.

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Other side, just 
quick quad release here,

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squeezing in, 
smiling, life is good.

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Wonderful, then release, 
rotate one ankle,

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then the other,

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and then bring the 
hands together at the heart.

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We take a deep breath in,

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and we exhale, 
bowing chin to chest.

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Namaste.

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(upbeat music)