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(upbeat music)

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- Alright, welcome, my friends.

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Let's begin with the 
left hand on the heart,

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the right hand 
right down on the belly.

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Five minute break to chill out,
to calm the nervous system,

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and to find what feels good.

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Take a deep breath in, 
maybe close your eyes here.

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And on your exhale, 
really relax the shoulders.

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And then choose to give the
thinking mind a break here

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for five minutes 
as you inhale deeply.

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And use the exhale 
to relax your shoulders.

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Alright, on this one really
breathe into your hands here

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so fill up with 
breath, big inhale.

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And exhale, 
relaxing the shoulders.

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Awesome, I already feel relaxed.

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Bring the left 
hand to the earth,

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sweep the right fingertips 
all the way up and over.

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Big side body stretch here.

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You can find soft easy 
movement here in the shoulders

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if it feels right.

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Checking in with 
the head, the neck.

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Take a deep breath in.

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And then exhale,
brings you back to center,

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right hand comes to the ground.

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And big inhale, just 
sweep the left fingertips

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all the way up and over, 
feeling it out,

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stretching the side body,

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and paying attention to the
shoulder, the head, the neck.

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Great, take one 
more big inhale here,

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and then use your exhale to
come all the way back to center.

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Awesome, let's come to 
lie flat on our backs here,

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breathing mindfully, 
nice conscious breath,

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even as you transition here.

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And right as you come down,

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make sure that you 
tuck the chin to the chest

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just a little bit to 
find length in the neck,

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just lots of awareness in 
the neck and shoulders,

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and then bend the knees,
bring the feet up to the mat,

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so you can find a nice 
support in the lower back.

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So you might even lift your tail

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and just snuggle your 
lower back to the mat.

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Great then snuggle 
your shoulder blades

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underneath your heart 
space as if you were trying to

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do a heart opener here, 
so nice, open chest.

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So we have long neck, 
lower back supported,

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and nice open chest.

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Wonderful.

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Then take your arms out, 
Texas T, and try to maintain

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all of these things, 
open chest, long neck,

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and lower back 
flush with the mat

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as you lift one knee up 
and then the other.

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Inhale in, 
exhale, allow the legs to

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gently fall to the left and
try to keep your right shoulder

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on the ground here.

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Big stretch, you can 
take the left hand to the top

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of the right thigh, 
you can also turn to rest

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on the right ear, 
breathing deep.

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And then slowly 
bringing it back through center.

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Nice mindful breathing
even in the transitions.

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Find that connect 
with the lower back again,

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that openness through the chest,
that long, beautiful neck.

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Inhale, exhale, 
over to the right.

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Allow the legs 
to grow heavy here.

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Try to keep your 
shoulders anchored to the earth.

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Oh, yeah.

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Right hand comes to the 
top of the left thigh maybe.

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And maybe we turn to 
rest on the left ear.

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Breathing into the belly.

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Close your eyes 
or soften your gaze.

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And then slowly 
unravel, bring it back.

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Awesome work.

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Slowly lower the 
feet to the ground.

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We're gonna bring the 
fingertips to interlace

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behind the tail 
for a Bridge Pose.

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So you'll bring 
your fingertips to

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about where the heels 
meet and then from there

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we'll press in the feet, 
lift the hips up high.

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Here we go.
Snuggle the shoulder blades in,

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interlace the fingertips,
and lift the hips up.

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Long, beautiful spine here

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as you squeeze the 
inner thighs together

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and just imagine 
length in the spine.

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Nice and long. So the knees are 
reaching towards the front edge,

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the sits bones are reaching
towards the backs of the knees.

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Take one more breath here, 
just look straight up

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or close your eyes.

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Chest to chin
and chin towards the sky.

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Wonderful.

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Release everything and 
nice and slow articulating

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through the spine as you 
come all the way back down.

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Beautiful. From here,
we'll walk the feet together,

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open the knees wide, 
Supta Baddha Konasana.

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You're just gonna rock
the head gently side to side,

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ear to ear, 
getting a little massage

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in the back of the neck, 
the head rather.

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Stretching through the neck.

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And then take the deepest
breath you've taken all day.

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Nice big inhale in.

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Then long breath out, 
relax your shoulders.

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Left hand comes 
back to the heart,

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right hand back to the belly,

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and we rest.

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(upbeat music)