(upbeat music)

- Alright,
my darling friends.

Let's begin with Cat-Cow.

Come into Tabletop position.

And we'll start to
move with the breath.

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

Exhale, round
through chin to chest.

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

And exhale, 
rounding through,

navel draws up.

Couple more here,
move with your breath,

nice and slow.

Waking up the body.

Setting a mindful
tone for the day.

One more Cow Pose,
drop the belly.

This time really tug the

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

And then one more Cat Pose.

Really arch the spine
and claw into the fingertips.

Chin to chest.

Great work, inhale, Tabletop.

This time bump
the hips to the left,

and then turn to look
past your right shoulder.

Feel a nice
stretch in the side body.

Keep the hands and
feet rooted to the earth.

And then slowly,
gently come through center,

bump the hips to the right and

turn to look past
your left shoulder.

Again keep the
hands and feet grounded.

Continue to breath here as

we slowly wake up
the body with love.

Back to center we go.

Drop the elbows
right where the hands are.

Take a deep breath in.

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

Puppy posture or
Heart to Earth pose,

a beautiful way
to kick off the day.

Nice chest opener here,
breath deep,

opening the shoulders.

We get the head just
under the heart here.

Welcoming some fresh oxygen,

fresh blood flow.

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

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

take a deep breath in.

And on the exhale,

send the hips up high,
Downward Facing Dog.

Pedal it out nice and easy.

Start to deepen your breath,
shake the head loose.

Give thanks for your body.

And appreciate yourself for

taking this moment
to do a quick check in,

to move it around.

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

Bend the knees,
come into Forward Fold.

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

Shake the head loose,
relax through your shoulders.

Really feel your feet 
grounded to the earth here

and, again, connect 
to a little gratitude.

Definitely appreciate
yourself, smile.

And you should 
feel good, happy, proud,

that you took this time
to connect to your body,

give it some love,
connect to your breath.

Alright bend the
knees generously,

bring the belly to
the tops of the thighs.

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

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

Grounding in this moment for

yourself as you slowly
rise up to Mountain Pose.

When you get there,

take a moment to move
the shoulders a little bit,

just soft easy movement.

Continue to deepen the breath.

And then see if
you can feel it out,

and align your
head over your heart,

your heart over the pelvis as

you either bring
the feet together,

really together,

or you can choose
to go hip width apart.

Just nice mindful footing.

Really feel like you're
pressing away from the earth

as we spread the fingertips.

And this is that big
good morning stretch,

reach your fingertips all
the way up towards the sky,

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

really maximize
the stretch here,

give it your all,
feel it out.

Notice what it feels
like to be alive today.

Stretch, stretch,
stretch, even more.

And then slowly release,

interlace the
fingertips behind the back.

Knuckles draw down and away,

this is our last move here so

draw the shoulder blades
together and lift your heart,

open your mind.

Take a deep breath in.

And exhale, 
ending with a big hug today,

release the arms,

and give yourself a big hug.

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

Really feel your feet
pressing away from the earth.

Take one final deep breath in.

And exhale, Mountain Pose.

Nice work.

(upbeat music)