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okay so we're going to begin flat on our

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backs today now this is a gentle morning

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practice so permission to take your time

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here today you know just checking in

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with the body and going nice and slow

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here especially at the beginning so I'm

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going to take a second to check in with

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my heels make sure they're in line with

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the hips or if you're feeling like

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having a really good morning open them a

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little wider arms resting gently at the

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sides palms face up we'll take a second

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to press into my head press into my

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elbows and lift the chest up so that I

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could draw my shoulder blades in and

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down shoulders away from the ears and

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then relax back down onto the earth and

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what I'm doing is I'm basically just

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opening up this area of my chest

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energetically but also physically

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feeling the skin of the the chest kind

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of stretch open here

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and then I tuck my chin to my chest

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lengthen through the back of the neck

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and take a second here to connect to my

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natural breath so just noticing the

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natural ebb and flow of the breath can

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close your eyes so if you're really

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sleepy and you don't want to go back to

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sleep right away you can just keep a

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soft gaze a nice Drishti past the edge

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of the nose here so first just noticing

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the natural rhythm the natural ebb and

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flow of the breath kind of honoring the

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breath in that way here as we start our

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day then the nice and easy nothing fancy

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just rolling the head here rocking

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rather the head a little side to side

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ear to ear can relax the jaw soften the

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skin of the face sloshing the back of

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the head and checking in with the neck

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here maybe the breath starts to deepen

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here

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slowly waking up the body one nice sweet

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inhale at a time okay then I'll come

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back to Center stillness take a nice

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deep breath in exhale let it out letting

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the weight of the body go completely and

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fully into the earth into the mat

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feeling supported here I'm going to

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bring my awareness to my feet so nice

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and easy pressing into the heels and

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then pointing through the toes pressing

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into the heels and pointing through the

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toes and then just I'll pass it over to

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you here maybe rotating or rocking the

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ankles little side-to-side rotating them

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in a couple circles and again nothing

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fancy just nice organic movement here as

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I wake up the feet wake up my roots for

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the day maybe spreading the toes and

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then noticing that ripple effect that

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naturally happens when I press in my

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heels kind of feeling that sit bone to

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heel connection when I point my toes

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maybe lengthening the tops of the legs

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noticing how the tops of the thighs take

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shape when I engage the fee noticing

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that ripple effect in the body and relax

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the feed and bring it to my hands same

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thing here spreading the fingertips now

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and then reeling them in rotating the

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wrists and again I hand it over to you

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just finding that nice organic movement

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as I bring awareness took my hands the

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wrists and then same thing here letting

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that ripple effect happen noticing what

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it does in the body if you only really

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want to get into it right away you can

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start to feel it in the torso and the

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shoulder now I'm going to add my feet

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back in and my ankles and just notice

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how that affects the body so we can do

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this in our bed too you notice my hip

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points start to shift I'm sure I look a

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little silly here but starting to just

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integrate the body which is again what

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my yoga is all about what this practice

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inspires

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that connective tissue breathing a

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little life into the body once you feel

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satisfied come back and now I'm going to

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practice just integrating the breath to

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the movement the movement to the breath

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so marrying those two together I'll

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inhale reach the fingertips up and

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overhead full body stretch and exhale

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floating the fingertips down good

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morning inhale spreading the fingertips

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deep breath reach it up stretch and

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exhale floating down one more inhale

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checking in with the shoulders

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lengthening through the side body

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spreading the fingertips and toes and

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exhale float it down press the palms

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into the earth all ten fingerprints root

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down I'm going to hug the knees into the

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chest either by drawing one at a time or

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I can begin to already light that fire

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gently in the belly by drawing both

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knees in at the same time pressing into

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the palms and then letting the lower

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back become flush with the mat keep the

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feet nice and soft here remember this is

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gentle morning practice I'm going to

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wrap my arms around my shins here

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keeping the shoulders relaxed soft feet

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soft in the face take a deep breath in

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lengthen through the back of the neck

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and exhale slowly peel the nose up to

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meet the knees we're going to do three

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of these just checking with the spine

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with the support of the earth on an

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exhale we float it down

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deep breath in relax the shoulders hmm

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and one more time exhale hedgehog pose

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navel draws down tailbone scoops up lots

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of space between the shoulders and the

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ears here and just visualizing that

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space between each vertebra one by one

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spreading and then we exhale release to

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a reclined baddha konasana or butterfly

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nice and soft as I release down here if

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the hips feel really tight it is morning

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and low then we can draw the toes down

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towards the edge of mat so we don't have

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to be in a full soup Tabata Kinison here

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open the chest open the shoulders maybe

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draw your shoulder blades down we're

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going to take the hands to the belly

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here so again the heels can be drawn up

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here or the toes can draw down so no

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sharp pain

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make sure there's no sharp pain here so

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make adjustments as needed

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always hands come to the belly and I'm

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going to take three nice full breaths in

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as I inhale the hands of the belly rise

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belly breath and on an exhale they fall

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checking in with the breath inhale belly

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Rises and exhale it falls one more time

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inhale feeling the skin of the belly

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stretch as you inhale it Rises and

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exhale it Falls

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beautiful take the fingertips to the

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outer edges of the legs we'll close this

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chapter as we bring the knees together

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inhale reach the knees again excuse me

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squeeze the knees up towards the heart

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arms wrap around the shins take a couple

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seconds here to rock a little left to

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right

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this should feel great in the morning

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crawling the shoulder blades down kind

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of feel like a baby bear cub here kind

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of massaging the back on a tree hear

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something and then I'll cross the right

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ankle over the left grab on to the outer

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edges of the feet if I can't grab the

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outer edges the feet here and I can take

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my middle finger index finger and thumb

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and grab on to the big toe but I like to

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grab all the way to the outer edges here

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kind of squeeze my feet warm them up if

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they're a little chilly maybe take my

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thumbs to the arches of the feet and

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give them a little wake-up call this is

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also a great little posture little shape

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to take in bed before you even roll out

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of bed just be mindful and I can bend

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the elbows a little left to right and

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then when I begin to rock north to south

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so I already rocked a little left right

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now I'm going to bend the elbows and

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rock north to south

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hello I can rock a couple times here

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massaging the spine then again this

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might look a little silly but it feels

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great massaging the back finding what

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feels good do it as many times as you

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like and then eventually I'll rock up to

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a nice comfortable sukhasan or a nice

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crisscross leg position making sure to

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take a second here to roll up through

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the entire spine and maybe find that

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alignment of head over the heart heart

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over the pelvis so just noticing if the

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weight is shifting forward or rounding

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back we can take a block or a blanket

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and lift the hips up here if we need to

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but taking a second to check in with the

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body in this shape

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okay finding that opposition how's my

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hair

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to find that opposition so lifting up

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through the front body grounding through

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the back body shoulder blades in

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together and down and then again letting

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that conversation or that ripple effect

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happen here you can keep the eyes soft

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so find what it is for you maybe it's a

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couple loops of the shoulders maybe it's

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a couple circles with the head drawing

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circles with the nose and so when I'm

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teaching public class I often ask people

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to just find what it is for them because

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everybody's different

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who knows how you slept you know so just

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taking a couple seconds to come into

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this posture with a little movement

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letting the body have that ripple effect

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so again some suggestions are drawing

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circles with the nose looping the

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shoulders one way and then the other

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sometimes it's nice to round all the way

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forward as we do in our sukhasan video

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and then when I arrive I'll bring the

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palms together at the heart

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nice full breath tops of the thighs roll

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down as the heart lifts up I'm going to

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interlace the fingertips here and inhale

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press the palms forward reach the

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pinkies forward up and back as you take

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a deep breath in and on an exhale

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floating the fingertips down in a way

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just like that we flow again inhale

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interlace reach up heart stays lifted as

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I crawl through the side body and exhale

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float the fingertips down

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interlace inhale pressing forward up and

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back on an exhale this time maybe now I

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start to float the fingertips slightly

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behind the hip points really opening up

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through the chest waking up the

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shoulders two more times like this

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inhale and exhale maybe letting an

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exhale out through the mouth here good

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morning one more inhale

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this time let the fingertips come to the

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earth fingertips pressing into the mat

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or into the earth really pressing into

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that pinky - so all ten fingerprints

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shoulder blades are rotating in and

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together so I'm opening up through the

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chest tops of the thighs are drawing

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down here as I lift up through the heart

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inhale extend through the crown of the

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head on an exhale I'm going to draw a

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line with my nose past the right

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shoulder so nice and easy here gentle

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morning practice I'm going to stay here

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for a couple breaths it's as if I'm

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receiving a kiss on the neck here hello

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good morning but two reaches on here so

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I can draw the shoulder blades in and

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together it can press up and out of the

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fingertips I can really lengthen through

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the crown of the head by maybe lifting

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the chin slightly just really breathing

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in here

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inhale exhale draw your chin to your

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chest and now drawing a line with the

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nose to the opposite side towards the

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left shoulder receiving that kiss on the

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other side of the neck here finding that

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ease that graze and this time we'll draw

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a line with the nose up towards the sky

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careful not to crunch in the back of the

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neck so I'm maintaining that lift in the

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chest and I'm going to inhale open the

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palm so spiral your shoulders open nice

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and wide and inhale spread the

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fingertips left to right really reaching

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as we reach all the way up palms kiss

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together chai and then exhale we're

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going to dive forward onto all fours

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spread the palms nice and wide wrists

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underneath the shoulders knees directly

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underneath the hips I'm going to press

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up and out of my foundation to find that

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tabletop position extend through the

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crown of the head and then I'm going to

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inhale cat cows scooping the heart

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forward feeling the skin of the belly

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stretch close your eyes here soften your

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gaze the tendency is going to want to be

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rush through this but I encourage you to

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really find that micro movement travel

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up and down the spine inhale shoulders

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loop heart radiates forward long belly

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tail up towards the sky and exhale

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starting at the tail letting it travel

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all the way up pressing up and out of

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the tops of the feet here pressing up

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and out of the palms crown of the head

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releases let's do one more moving with

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the breath

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inhale come to tabletop position I'm

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going to curl the toes and slowly walk

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my fingertips up towards the tops of the

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thighs take a second here to inhale open

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the shoulders open the palms reach up

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slide back bend here and then exhale

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releasing back down I'm going to come

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onto the tops of the feet here now two

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big toes are going to come together

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knees are going to wide in now I'm going

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to dive back in all fours for a cat cow

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variation and this is one of my

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favorites so fingertips are going to

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reach forward so I'm going to maintain

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the same movement that I did in cat cow

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but I'm going to take it in a circle so

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this is where the good morning practice

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really gets good I inhale scoop my heart

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come forward again knees are nice and

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wide about as wide as the mat big toes

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together inhale and as you exhale take

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it around through extended Child's Pose

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fingertips reaching I'll pause here just

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to show you the shape and I'm going to

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continue my journey as I inhale scoop

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the heart come forward and exhale navel

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draws up as I round the spine around and

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back inhale come forward and exhale come

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back now you're off so this is going to

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be a little bit different for everyone I

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encourage you to open yourself up to a

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new experience I know I may look a

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little silly here but I'm going to start

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to really see if I can shine a little

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light into those dark crevices of the

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body that haven't received a little

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light in a long time and if it's morning

345
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time I'm going to want to move nice and

346
00:16:09,020 --> 00:16:12,560
slow I may want to rest here for a

347
00:16:12,560 --> 00:16:14,360
couple breaths in between extended

348
00:16:14,360 --> 00:16:17,900
Child's Pose or if while I'm moving I

349
00:16:17,900 --> 00:16:20,480
find a catch I might rock back and forth

350
00:16:20,480 --> 00:16:23,839
through that catch a little bit finding

351
00:16:23,839 --> 00:16:27,440
that space I want to make sure I take

352
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time to reverse my circle checking in

353
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with the elbows I can begin to get the

354
00:16:31,790 --> 00:16:32,499
neck and

355
00:16:32,499 --> 00:16:36,879
here my high school yoga students call

356
00:16:36,879 --> 00:16:40,509
this drunk cat how nice to always say

357
00:16:40,509 --> 00:16:44,919
drunk with love yes and then when you

358
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feel satisfied in your circles this is

359
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great if you have you can just do one

360
00:16:48,969 --> 00:16:50,469
thing in the morning do this cat cow

361
00:16:50,469 --> 00:16:53,019
variation it's so awesome so rounding

362
00:16:53,019 --> 00:16:54,999
back and forth when you feel satisfied

363
00:16:54,999 --> 00:16:57,929
will come to extended Child's Pose

364
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then inhale draw a line with your nose

365
00:17:00,909 --> 00:17:03,729
look up reach the fingertips forward I'm

366
00:17:03,729 --> 00:17:05,559
going to come back to all fours bringing

367
00:17:05,559 --> 00:17:08,679
my knees underneath the hips and once

368
00:17:08,679 --> 00:17:10,539
again curling my toes under walking the

369
00:17:10,539 --> 00:17:14,199
fingertips back this is a great you know

370
00:17:14,199 --> 00:17:15,459
little moment to just check in with the

371
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feet for the day again stretching the

372
00:17:17,169 --> 00:17:18,970
backs of the feed and then anyhow

373
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spiraling the shoulders I lift up palms

374
00:17:21,220 --> 00:17:23,829
come together Jai that's the celebratory

375
00:17:23,829 --> 00:17:25,809
namaste tuck your pelvis in here my

376
00:17:25,809 --> 00:17:28,750
friends and then exhale floating back

377
00:17:28,750 --> 00:17:32,080
down this time I'm going to dive my

378
00:17:32,080 --> 00:17:35,409
palms forward and nice and easy send the

379
00:17:35,409 --> 00:17:38,019
sit bones up and back for a little

380
00:17:38,019 --> 00:17:41,259
downward dog with bent knees my friend

381
00:17:41,259 --> 00:17:45,429
bent legs bend the legs draw your navel

382
00:17:45,429 --> 00:17:47,019
towards your spine really gentle here

383
00:17:47,019 --> 00:17:48,309
today as we just check in with the backs

384
00:17:48,309 --> 00:17:54,309
of the legs check in with the feet so

385
00:17:54,309 --> 00:17:56,019
not really worried about creating the

386
00:17:56,019 --> 00:17:57,789
perfect downward dog shape here I'm just

387
00:17:57,789 --> 00:18:02,320
getting a little oxygen going little

388
00:18:02,320 --> 00:18:04,570
stretch in the backs of the legs and

389
00:18:04,570 --> 00:18:07,059
checking in with the body you know from

390
00:18:07,059 --> 00:18:08,740
here I'm going to slowly walk the feet

391
00:18:08,740 --> 00:18:10,539
up see if you can roll through your

392
00:18:10,539 --> 00:18:15,159
whole foot so no rush coffee's Brewin to

393
00:18:15,159 --> 00:18:18,970
you Brewin we only have this moment so

394
00:18:18,970 --> 00:18:20,590
we might as well enjoy it as we walk up

395
00:18:20,590 --> 00:18:23,830
to the front of the mat and then we'll

396
00:18:23,830 --> 00:18:25,330
land at the front of the mat here

397
00:18:25,330 --> 00:18:26,679
together drawing the navel in towards

398
00:18:26,679 --> 00:18:29,559
the spine and softening the knees for

399
00:18:29,559 --> 00:18:33,658
nice yummy forward fold uttanasana

400
00:18:34,110 --> 00:18:37,090
okay so feet are hip-width apart here or

401
00:18:37,090 --> 00:18:39,789
even wider hello it's morning time give

402
00:18:39,789 --> 00:18:41,950
yourself a little space be kind to your

403
00:18:41,950 --> 00:18:45,860
body let the head hang over maybe

404
00:18:45,860 --> 00:18:47,480
take the head a little bit yes a little

405
00:18:47,480 --> 00:18:49,730
bit no grab the elbows Rock a little

406
00:18:49,730 --> 00:18:51,350
side to side and same thing we did in

407
00:18:51,350 --> 00:18:53,059
sukhasan here my friends just let that

408
00:18:53,059 --> 00:18:55,070
ripple effect happen naturally really

409
00:18:55,070 --> 00:18:56,570
you don't need me to tell you what to do

410
00:18:56,570 --> 00:18:58,280
here you know you know what to do fine

411
00:18:58,280 --> 00:19:03,140
what the body needs and then when you

412
00:19:03,140 --> 00:19:05,840
feel satisfied let everything release

413
00:19:05,840 --> 00:19:07,910
press into your heels press into the

414
00:19:07,910 --> 00:19:09,590
front two corners of the feet ball joint

415
00:19:09,590 --> 00:19:11,270
of the big toe ball joint of the pinky

416
00:19:11,270 --> 00:19:13,820
toe and then as if I was drawing energy

417
00:19:13,820 --> 00:19:15,290
up from the arches of the feet I'm going

418
00:19:15,290 --> 00:19:17,630
to bend my knees scoot my tailbone in

419
00:19:17,630 --> 00:19:23,000
and roll it up nice and slow again we

420
00:19:23,000 --> 00:19:25,040
all have days ahead of us we probably

421
00:19:25,040 --> 00:19:27,290
have a busy day ahead of us so the

422
00:19:27,290 --> 00:19:29,230
tendency is going to be to rush here but

423
00:19:29,230 --> 00:19:32,150
please my friends take this time for

424
00:19:32,150 --> 00:19:34,820
yourself you deserve it slow down I'll

425
00:19:34,820 --> 00:19:38,120
slowly rise up and begin to loop the

426
00:19:38,120 --> 00:19:40,040
shoulders forward up and back and open

427
00:19:40,040 --> 00:19:44,660
up back to you back to you feet

428
00:19:44,660 --> 00:19:46,880
hip-width apart as they come into my

429
00:19:46,880 --> 00:19:49,070
best and most beautiful Tadasana because

430
00:19:49,070 --> 00:19:50,210
we're going to have the best and most

431
00:19:50,210 --> 00:19:54,890
beautiful day today nice fluid deep

432
00:19:54,890 --> 00:19:59,419
breaths taking a second to loop the

433
00:19:59,419 --> 00:20:01,130
shoulders one way than the other and

434
00:20:01,130 --> 00:20:03,470
then same thing maybe drawing a couple

435
00:20:03,470 --> 00:20:07,429
circles with the nose again you know I'm

436
00:20:07,429 --> 00:20:09,770
here to empower you so it's nice to have

437
00:20:09,770 --> 00:20:11,990
a guide in the video to follow but if

438
00:20:11,990 --> 00:20:14,480
any other expressive movements come out

439
00:20:14,480 --> 00:20:17,480
of these things in the morning get it do

440
00:20:17,480 --> 00:20:20,870
it your body will thank you your mind

441
00:20:20,870 --> 00:20:23,450
your heart everything will come together

442
00:20:23,450 --> 00:20:25,100
and integrate and your light will shine

443
00:20:25,100 --> 00:20:27,380
brighter and then people be like that

444
00:20:27,380 --> 00:20:30,919
person okay so from here I'm just going

445
00:20:30,919 --> 00:20:32,360
to open the palms spiral the shoulders

446
00:20:32,360 --> 00:20:35,390
here really opening the palms and inhale

447
00:20:35,390 --> 00:20:38,510
reach up palms come together and exhale

448
00:20:38,510 --> 00:20:42,169
float them down away from the hips I can

449
00:20:42,169 --> 00:20:44,120
begin to soften the knees as I inhale

450
00:20:44,120 --> 00:20:50,409
reach up and exhale float it down

451
00:20:50,570 --> 00:20:55,019
one more time inhale reach up this time

452
00:20:55,019 --> 00:20:56,850
take your right hand grab your left

453
00:20:56,850 --> 00:20:58,860
wrist think up and over as we go into a

454
00:20:58,860 --> 00:21:00,630
nice side body stretch here nice and

455
00:21:00,630 --> 00:21:04,529
easy nice and organic and then I switch

456
00:21:04,529 --> 00:21:05,159
again

457
00:21:05,159 --> 00:21:11,700
easy breezy nothing fancy one more time

458
00:21:11,700 --> 00:21:14,460
on each side think up and over it see

459
00:21:14,460 --> 00:21:21,960
how simple and then I inhale reach

460
00:21:21,960 --> 00:21:24,750
fingertips up and exhale opening the

461
00:21:24,750 --> 00:21:27,830
palms one last time