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(upbeat music)

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- Alright,
my darling friends.

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Let's begin with Cat-Cow.

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Come into Tabletop position.

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And we'll start to
move with the breath.

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Inhale, drop the belly,
open the chest nice and slow.

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Exhale, round
through chin to chest.

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Inhale, open the chest,
feel the front body stretch.

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And exhale, 
rounding through,

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navel draws up.

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Couple more here,
move with your breath,

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nice and slow.

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Waking up the body.

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Setting a mindful
tone for the day.

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One more Cow Pose,
drop the belly.

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This time really tug the

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shoulders away from the ears
and press into the feet firmly.

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And then one more Cat Pose.

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Really arch the spine
and claw into the fingertips.

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Chin to chest.

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Great work, inhale, Tabletop.

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This time bump
the hips to the left,

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and then turn to look
past your right shoulder.

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Feel a nice
stretch in the side body.

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Keep the hands and
feet rooted to the earth.

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And then slowly,
gently come through center,

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bump the hips to the right and

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turn to look past
your left shoulder.

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Again keep the
hands and feet grounded.

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Continue to breath here as

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we slowly wake up
the body with love.

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Back to center we go.

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Drop the elbows
right where the hands are.

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Take a deep breath in.

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And then on your exhale,
slowly walk the knees back,

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Puppy posture or
Heart to Earth pose,

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a beautiful way
to kick off the day.

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Nice chest opener here,
breath deep,

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opening the shoulders.

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We get the head just
under the heart here.

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Welcoming some fresh oxygen,

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fresh blood flow.

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And then slowly come all the way
back up to Tabletop position.

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Again take your time,
then we'll curl the toes under,

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take a deep breath in.

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And on the exhale,

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send the hips up high,
Downward Facing Dog.

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Pedal it out nice and easy.

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Start to deepen your breath,
shake the head loose.

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Give thanks for your body.

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And appreciate yourself for

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taking this moment
to do a quick check in,

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to move it around.

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When you're ready, walk the
feet to the middle of the mat.

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Bend the knees,
come into Forward Fold.

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Again, we're letting the blood
flow opposite direction here.

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Shake the head loose,
relax through your shoulders.

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Really feel your feet 
grounded to the earth here

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and, again, connect 
to a little gratitude.

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Definitely appreciate
yourself, smile.

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And you should 
feel good, happy, proud,

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that you took this time
to connect to your body,

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give it some love,
connect to your breath.

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Alright bend the
knees generously,

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bring the belly to
the tops of the thighs.

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And when you're ready
we'll slowly roll it up.

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Nice and slow, feel your
feet press into the earth.

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Grounding in this moment for

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yourself as you slowly
rise up to Mountain Pose.

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When you get there,

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take a moment to move
the shoulders a little bit,

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just soft easy movement.

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Continue to deepen the breath.

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And then see if
you can feel it out,

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and align your
head over your heart,

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your heart over the pelvis as

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you either bring
the feet together,

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really together,

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or you can choose
to go hip width apart.

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Just nice mindful footing.

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Really feel like you're
pressing away from the earth

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as we spread the fingertips.

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And this is that big
good morning stretch,

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reach your fingertips all
the way up towards the sky,

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take a deep breath in,
stretch, stretch, stretch,

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really maximize
the stretch here,

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give it your all,
feel it out.

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Notice what it feels
like to be alive today.

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Stretch, stretch,
stretch, even more.

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And then slowly release,

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interlace the
fingertips behind the back.

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Knuckles draw down and away,

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this is our last move here so

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draw the shoulder blades
together and lift your heart,

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open your mind.

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Take a deep breath in.

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And exhale, 
ending with a big hug today,

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release the arms,

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and give yourself a big hug.

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And I encourage you to
lift your hearts one last time.

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Really feel your feet
pressing away from the earth.

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Take one final deep breath in.

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And exhale, Mountain Pose.

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Nice work.

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(upbeat music)