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(upbeat music)

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- Alright, let's begin
standing at the top of the mat,

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feet hip width apart.

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Just take a moment 
to loop the shoulders

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and come into
a nice conscious breath.

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Just do your best,
do whatever you can today,

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but breath a little deeper.

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And then on
your next big inhale,

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send the fingertips all
the way up and over head,

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lots of energy
in the hands here,

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as you just take a
nice full body stretch.

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Pressing the
feet into the earth,

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inhale, inhale,
reach, reach, reach.

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And then exhale, release,

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interlace the
fingertips behind the back,

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open up though the chest.

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Find a little stretch,
a little movement,

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in the torso, the ribs.

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You can check in with 
the head, the neck here.

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And then inhale in again,
exhale to release.

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One more time, inhale,
reach for the sky.

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Really maximize
the stretch here.

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Big full body stretch.

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Feel your muscles,
maybe tight from a run.

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And then on an exhale, 
release, interlace behind.

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Maybe opposite
thumb on top this time,

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the one that
feels a little strange.

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And we open up
through the chest,

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find a little movement
in the torso and the ribs.

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And maybe the head, the neck.

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And then take a deep breath in,
lift your heart.

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Then exhale to release.
Beautiful.

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Big inhale to reach the arms
all the way up and overhead.

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And this time
exhale to Forward Fold,

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so bring it all the way down.
Should feel awesome.

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Bend the knees generously.

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Shake the head loose.

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Nice stretch through the
backs of the legs here.

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Again, bend the knees as
generously as you like here,

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feeling that nice stretch
in the lower back muscles.

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And then bring the
fingertips to the earth.

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We'll walk the feet together,

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and bend the knees,
plant the palms,

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and we're gonna step it
back to a Downward Dog,

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so just step one
foot back then the other.

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And then send the hips up high.

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And then really press your

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index finger and
thumb into the earth.

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As you lift up
from the hip creases

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and start to pedal 
the legs back and forth.

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Fire up your breath here.

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And then the next time

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the left heel is reaching
down towards the earth,

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take a deep breath in and
lift the right leg up high.

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Beautiful.

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Exhale all the way up
into a nice low lunge,

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lower the back knee,
open the chest.

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If you're looking for more of a

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stretch you can walk that
left knee back even more.

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Everyone though open
up through the chest.

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Then right fingertips 
are gonna come to the arch

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of the right foot or
the heel of the right foot.

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And then just nice and slow
you're gonna take your left hand

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to the small of your back

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and start to open up
through the chest here.

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Breathe deep, stay here,
or you can bend that left knee,

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and reach back
to grab the toes.

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Another option here is to maybe

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bring the right elbow to
the top of the right thigh.

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You're gonna wanna squeeze
into the midline for support,

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for stability.

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Wrap your left
shoulder blade around,

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inhale, open the chest.

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Again, you can just
be here too or here.

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And then on an exhale,

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release your left leg and
come all the way back,

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hands come to the earth and we
come back to that Downward Dog.

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Pedal it out, pedal it out.

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Activate the breath and the next
time your right heel is down.

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Inhale, lift the
left leg up high.

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Exhale, step it all
the way up and through.

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Now lower your back knee,

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feel free to walk it
back for more of a stretch,

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and just be really
mindful here as you explore.

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Send fresh breaths and
awareness to tight muscles.

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And when you're
ready left fingertips

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come around to the
inner arch or the inner heel.

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And we lift up
from the pelvic floor

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and we reach the right hand

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to the small of
the back or the sacrum,

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and we open up
through the chest.

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And you can just stay here

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maybe pressing into
the top of that back foot,

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sinking a little deeper,
opening up through your heart,

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or maybe you
come onto the thigh,

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or maybe we
bend that right knee,

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grab the toes,
and stretch it out here.

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So again, squeeze,

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hug into the midline
for stability, for support.

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Breathing deep here.
One more inhale.

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And then exhale to release.

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Awesome work.

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Plant the palms back to
your Downward Facing Dog.

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Pedal it out.

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Awesome, walk the feet all
the way to the center line.

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You're just gonna step the
right foot behind the left

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so that the ankles
are crossed here.

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Then let your head hang over,

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relax your shoulders,
and you can keep the fingertips

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on the earth for
a little stability,

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and maybe even 
sway a little side to side.

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Nice, soft, easy movement here.

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If the fingertips don't come
to the ground, no big deal.

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You can clasp the elbows
here as you breathe.

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Beautiful,
and then we'll release,

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and we'll bring the right foot
back beside the left,

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and then take
the left toes around.

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Crossing the other direction,
and then the same thing,

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if the fingertips
don't come to the mat here,

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you can clasp the elbows,
maybe opposite clasp,

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and just relax the weight
of the head over as you press

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evenly through all
four corners of your feet.

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And take one
more deep breath in.

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And then nice and slow,

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bringing the feet side by side,
back together,

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rolling up to Mountain Pose.

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Tucking the
chin into the chest.

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Take your time.

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And we rise up, Mountain Pose.

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Shift your weight to one side,
grab the opposite ankle,

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quad stretch.

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Squeeze inner
thighs to the midline.

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Smile, you're amazing.
Appreciate your body.

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So awesome, and release.

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Other side,
just quick quad release here.

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Squeezing in, smiling.

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Life is good.

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Wonderful, then release,
rotate one ankle,

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then the other.

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And then bring the
hands together at the heart.

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We take a deep breath in.

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And exhale,
bowing chin to chest.

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Namaste.

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(upbeat music)