1 00:00:00,000 --> 00:00:03,836 (upbeat music) 2 00:00:05,615 --> 00:00:08,292 - Alright, let's begin standing at the top of the mat, 3 00:00:08,292 --> 00:00:10,027 feet hip width apart, 4 00:00:10,801 --> 00:00:14,104 just take a moment to loop the shoulders 5 00:00:14,104 --> 00:00:16,105 and come into a nice conscious breath, 6 00:00:16,105 --> 00:00:18,152 just do your best, do whatever you can today, 7 00:00:18,152 --> 00:00:22,323 but breath a little deeper. (breathes deeply) 8 00:00:25,055 --> 00:00:27,024 And then on your next big inhale, 9 00:00:27,024 --> 00:00:29,893 send the fingertips all the way up and over your head, 10 00:00:29,893 --> 00:00:31,279 lots of energy in the hands here, 11 00:00:31,279 --> 00:00:33,597 as you just take a nice full body stretch, 12 00:00:33,597 --> 00:00:35,332 pressing the feet into the earth, 13 00:00:35,332 --> 00:00:37,901 inhale, inhale, reach, reach, reach, 14 00:00:37,901 --> 00:00:39,603 and then exhale, release, 15 00:00:39,603 --> 00:00:41,905 interlace the fingertips behind the back, 16 00:00:41,905 --> 00:00:43,150 open up though the chest, 17 00:00:43,150 --> 00:00:45,743 find a little stretch, little movement, 18 00:00:45,743 --> 00:00:47,878 in the torso, the ribs, 19 00:00:47,878 --> 00:00:50,914 you can check in with the head, the neck here, 20 00:00:50,914 --> 00:00:55,085 and then inhale and again, exhale to release. 21 00:00:55,085 --> 00:00:58,021 One more time, inhale, reach for the sky, 22 00:00:58,021 --> 00:01:01,525 really maximize the stretch here, big full body stretch, 23 00:01:01,525 --> 00:01:04,762 feel your muscles, maybe tight from a run, 24 00:01:04,762 --> 00:01:08,158 and then on exhale release, interlace behind, 25 00:01:08,158 --> 00:01:10,300 maybe opposite thumb on top this time, 26 00:01:10,300 --> 00:01:12,136 the one that feels a little strange, 27 00:01:12,136 --> 00:01:13,771 and we open up through the chest, 28 00:01:13,771 --> 00:01:17,841 find a little movement in the torso and the ribs, 29 00:01:19,496 --> 00:01:21,899 and maybe the head, the neck, 30 00:01:23,737 --> 00:01:27,307 and then take a deep breath in, lift your heart, 31 00:01:27,307 --> 00:01:29,009 then exhale to release. 32 00:01:29,009 --> 00:01:32,179 Beautiful, big inhale to reach the arms all the way up 33 00:01:32,179 --> 00:01:35,049 and overhead, and this time exhale 34 00:01:35,049 --> 00:01:37,384 to Forward Fold, so bring it all the way down, 35 00:01:37,384 --> 00:01:40,921 should feel awesome, bend the knees generously, 36 00:01:40,921 --> 00:01:42,423 (inhales deeply) 37 00:01:42,423 --> 00:01:45,726 shake the head loose (exhales) 38 00:01:45,726 --> 00:01:49,697 Nice stretch through the backs of the legs here, 39 00:01:49,697 --> 00:01:53,267 again bend the knees as generously as you like here, 40 00:01:53,267 --> 00:01:57,438 feeling that nice stretch in the lower back muscles, 41 00:01:58,979 --> 00:02:01,715 and then bring the fingertips to the earth. 42 00:02:01,715 --> 00:02:04,718 We'll walk the feet together, 43 00:02:04,718 --> 00:02:06,620 and bend the knees, plant the palms, 44 00:02:06,620 --> 00:02:08,606 and we're gonna step it back to a Downward Dog, 45 00:02:08,606 --> 00:02:11,091 so just step one foot back then the other, 46 00:02:11,091 --> 00:02:13,394 and then send the hips up high, 47 00:02:13,394 --> 00:02:16,263 and then really press your index finger and thumb 48 00:02:16,263 --> 00:02:17,831 into the earth. 49 00:02:17,831 --> 00:02:20,134 As you lift up from the hip creases 50 00:02:20,134 --> 00:02:23,137 and start to pedal the legs back and forth. 51 00:02:23,137 --> 00:02:24,778 (exhales loudly) 52 00:02:24,778 --> 00:02:28,949 Fire up your breath here, (breathes deeply) 53 00:02:30,261 --> 00:02:31,929 and then the next time the left heel 54 00:02:31,929 --> 00:02:34,832 is reaching down towards the earth, 55 00:02:34,832 --> 00:02:38,902 take a deep breath in and lift the right leg up high. 56 00:02:38,902 --> 00:02:40,290 Beautiful. 57 00:02:40,290 --> 00:02:44,661 Exhale all the way up into a nice low lunge, 58 00:02:44,661 --> 00:02:47,764 lower the back knee, open the chest. 59 00:02:47,764 --> 00:02:50,534 If you're looking for more of a stretch 60 00:02:50,534 --> 00:02:53,237 you can walk that left knee back even more, 61 00:02:53,237 --> 00:02:57,274 everyone though open up through the chest. 62 00:02:57,274 --> 00:02:59,556 Then right fingertips, you're gonna come 63 00:02:59,556 --> 00:03:04,076 to the arch of the right foot or the heel of the right foot, 64 00:03:04,076 --> 00:03:05,565 and then just nice and slow you're gonna 65 00:03:05,565 --> 00:03:07,166 take your left hand to the small of your back 66 00:03:07,166 --> 00:03:10,753 and start to open up through the chest here. 67 00:03:10,753 --> 00:03:14,957 Breathe deep, stay here, or you can bend that left knee, 68 00:03:14,957 --> 00:03:16,859 and reach back to grab the toes. 69 00:03:16,859 --> 00:03:19,228 Another option here is to maybe bring 70 00:03:19,228 --> 00:03:21,897 the right elbow to the top of the right thigh. 71 00:03:21,897 --> 00:03:25,140 You're going to squeeze into the midline for support, 72 00:03:25,140 --> 00:03:26,567 for stability. 73 00:03:28,175 --> 00:03:31,501 Wrap your left shoulderblade around, inhale, open the chest, 74 00:03:31,501 --> 00:03:34,705 again you can just be here too or here. 75 00:03:34,705 --> 00:03:37,341 And then on an exhale release your left leg 76 00:03:37,341 --> 00:03:40,544 and come all the way back, hands come to the earth 77 00:03:40,544 --> 00:03:42,980 and we come back to that Downward Dog. 78 00:03:42,980 --> 00:03:45,482 Pedal it out, pedal it out. 79 00:03:45,482 --> 00:03:47,584 Activate the breath and the next time 80 00:03:47,584 --> 00:03:51,154 your right heel is down, inhale, lift the left leg up high. 81 00:03:51,154 --> 00:03:54,725 Exhale, step it all the way up and through. 82 00:03:55,686 --> 00:03:58,355 Now lower your back knee, feel free to walk it back 83 00:03:58,355 --> 00:04:00,791 for more of a stretch, 84 00:04:00,791 --> 00:04:04,394 and just be really mindful here as you explore. 85 00:04:04,394 --> 00:04:09,199 Send fresh breaths and awareness to tight muscles, 86 00:04:09,199 --> 00:04:11,735 and when you're ready left fingertips come around 87 00:04:11,735 --> 00:04:14,371 to the inner arch or the inner heel, 88 00:04:14,371 --> 00:04:16,005 and we lift up from the pelvic floor 89 00:04:16,005 --> 00:04:18,809 and we reach the right hand to the small of the back 90 00:04:18,809 --> 00:04:21,077 or the sacrum, and we open up through the chest, 91 00:04:21,077 --> 00:04:23,146 and you can just stay here maybe pressing into 92 00:04:23,146 --> 00:04:25,282 the top of that back foot, 93 00:04:25,282 --> 00:04:29,086 sinking a little deeper, opening up through your heart, 94 00:04:29,086 --> 00:04:32,456 or maybe you come onto the thigh, 95 00:04:32,456 --> 00:04:36,326 or maybe we bend that right knee, grab the toes, 96 00:04:36,326 --> 00:04:38,328 and stretch it out here. 97 00:04:39,396 --> 00:04:42,499 So again, squeeze, hug into the midline for stability, 98 00:04:42,499 --> 00:04:45,435 for support, breathing deep here, 99 00:04:45,435 --> 00:04:46,770 one more inhale, 100 00:04:47,875 --> 00:04:50,477 and then exhale to release. 101 00:04:50,477 --> 00:04:51,578 Awesome work. 102 00:04:51,578 --> 00:04:55,649 Plant the palms back to your Downward Facing Dog. 103 00:04:57,748 --> 00:05:01,718 Pedal it out. (breathing deeply) 104 00:05:03,921 --> 00:05:07,658 Awesome, walk the feet all the way to the center line. 105 00:05:07,658 --> 00:05:10,227 You're just gonna step the right foot behind the left 106 00:05:10,227 --> 00:05:12,529 so that the ankles are crossed here. 107 00:05:12,529 --> 00:05:15,566 Then let your head hang over, relax your shoulders, 108 00:05:15,566 --> 00:05:18,035 and you can keep the fingertips on the earth 109 00:05:18,035 --> 00:05:19,102 for a little stability, 110 00:05:19,102 --> 00:05:23,607 and maybe even sway it a little side to side, 111 00:05:23,607 --> 00:05:26,410 nice soft easy movement here. 112 00:05:26,410 --> 00:05:28,111 If the fingertips don't come to the ground, 113 00:05:28,111 --> 00:05:31,682 no big deal, you can clasp the elbows here, 114 00:05:31,682 --> 00:05:35,852 as you breathe. (exhales) 115 00:05:35,852 --> 00:05:37,921 Beautiful, and then we'll release, 116 00:05:37,921 --> 00:05:42,259 and we'll bring the right foot back beside the left, 117 00:05:42,259 --> 00:05:45,095 and then take the left toes around. 118 00:05:45,909 --> 00:05:47,778 Crossing the other direction, 119 00:05:47,778 --> 00:05:49,413 and then the same thing, if the fingertips don't 120 00:05:49,413 --> 00:05:52,049 come to the mat here, you can clasp the elbows, 121 00:05:52,049 --> 00:05:53,984 maybe opposite clasp, 122 00:05:53,984 --> 00:05:56,587 and just relax the weight of the head over 123 00:05:56,587 --> 00:06:00,090 as you press evenly through all four corners 124 00:06:00,090 --> 00:06:01,158 of your feet, 125 00:06:02,869 --> 00:06:06,540 and take one more deep breath in. (inhales) 126 00:06:06,540 --> 00:06:10,043 And then nice and slow, bringing the feet side by side, 127 00:06:10,043 --> 00:06:13,814 back together, rolling up to Mountain Pose, 128 00:06:13,814 --> 00:06:17,250 tucking the chin into the chest. 129 00:06:17,250 --> 00:06:18,485 Take your time. 130 00:06:20,417 --> 00:06:25,044 And we rise up, Mountain Pose. 131 00:06:27,053 --> 00:06:29,990 Shift your weight to one side, grab the opposite ankle, 132 00:06:29,990 --> 00:06:33,260 quad stretch, squeeze inner thighs to the midline, 133 00:06:33,260 --> 00:06:36,659 smile, you're amazing, appreciate your body. 134 00:06:36,659 --> 00:06:38,905 So awesome, and release. 135 00:06:38,905 --> 00:06:42,209 Other side, just quick quad release here, 136 00:06:42,209 --> 00:06:46,470 squeezing in, smiling, life is good. 137 00:06:47,474 --> 00:06:51,478 Wonderful, then release, rotate one ankle, 138 00:06:51,478 --> 00:06:52,746 then the other, 139 00:06:54,080 --> 00:06:58,318 and then bring the hands together at the heart. 140 00:06:58,318 --> 00:07:00,887 We take a deep breath in, 141 00:07:00,887 --> 00:07:03,890 and we exhale, bowing chin to chest. 142 00:07:05,225 --> 00:07:06,059 Namaste. 143 00:07:08,070 --> 00:07:13,133 (upbeat music)