(upbeat music)

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

feet hip width apart.

Just take a moment 
to loop the shoulders

and come into
a nice conscious breath.

Just do your best,
do whatever you can today,

but breath a little deeper.

And then on
your next big inhale,

send the fingertips all
the way up and over head,

lots of energy
in the hands here,

as you just take a
nice full body stretch.

Pressing the
feet into the earth,

inhale, inhale,
reach, reach, reach.

And then exhale, release,

interlace the
fingertips behind the back,

open up though the chest.

Find a little stretch,
a little movement,

in the torso, the ribs.

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

And then inhale in again,
exhale to release.

One more time, inhale,
reach for the sky.

Really maximize
the stretch here.

Big full body stretch.

Feel your muscles,
maybe tight from a run.

And then on an exhale, 
release, interlace behind.

Maybe opposite
thumb on top this time,

the one that
feels a little strange.

And we open up
through the chest,

find a little movement
in the torso and the ribs.

And maybe the head, the neck.

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

Then exhale to release.
Beautiful.

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

And this time
exhale to Forward Fold,

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

Bend the knees generously.

Shake the head loose.

Nice stretch through the
backs of the legs here.

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

feeling that nice stretch
in the lower back muscles.

And then bring the
fingertips to the earth.

We'll walk the feet together,

and bend the knees,
plant the palms,

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

so just step one
foot back then the other.

And then send the hips up high.

And then really press your

index finger and
thumb into the earth.

As you lift up
from the hip creases

and start to pedal 
the legs back and forth.

Fire up your breath here.

And then the next time

the left heel is reaching
down towards the earth,

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

Beautiful.

Exhale all the way up
into a nice low lunge,

lower the back knee,
open the chest.

If you're looking for more of a

stretch you can walk that
left knee back even more.

Everyone though open
up through the chest.

Then right fingertips 
are gonna come to the arch

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

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

to the small of your back

and start to open up
through the chest here.

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

and reach back
to grab the toes.

Another option here is to maybe

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

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

for stability.

Wrap your left
shoulder blade around,

inhale, open the chest.

Again, you can just
be here too or here.

And then on an exhale,

release your left leg and
come all the way back,

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

Pedal it out, pedal it out.

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

Inhale, lift the
left leg up high.

Exhale, step it all
the way up and through.

Now lower your back knee,

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

and just be really
mindful here as you explore.

Send fresh breaths and
awareness to tight muscles.

And when you're
ready left fingertips

come around to the
inner arch or the inner heel.

And we lift up
from the pelvic floor

and we reach the right hand

to the small of
the back or the sacrum,

and we open up
through the chest.

And you can just stay here

maybe pressing into
the top of that back foot,

sinking a little deeper,
opening up through your heart,

or maybe you
come onto the thigh,

or maybe we
bend that right knee,

grab the toes,
and stretch it out here.

So again, squeeze,

hug into the midline
for stability, for support.

Breathing deep here.
One more inhale.

And then exhale to release.

Awesome work.

Plant the palms back to
your Downward Facing Dog.

Pedal it out.

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

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

so that the ankles
are crossed here.

Then let your head hang over,

relax your shoulders,
and you can keep the fingertips

on the earth for
a little stability,

and maybe even 
sway a little side to side.

Nice, soft, easy movement here.

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

You can clasp the elbows
here as you breathe.

Beautiful,
and then we'll release,

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

and then take
the left toes around.

Crossing the other direction,
and then the same thing,

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

you can clasp the elbows,
maybe opposite clasp,

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

evenly through all
four corners of your feet.

And take one
more deep breath in.

And then nice and slow,

bringing the feet side by side,
back together,

rolling up to Mountain Pose.

Tucking the
chin into the chest.

Take your time.

And we rise up, Mountain Pose.

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

quad stretch.

Squeeze inner
thighs to the midline.

Smile, you're amazing.
Appreciate your body.

So awesome, and release.

Other side,
just quick quad release here.

Squeezing in, smiling.

Life is good.

Wonderful, then release,
rotate one ankle,

then the other.

And then bring the
hands together at the heart.

We take a deep breath in.

And exhale,
bowing chin to chest.

Namaste.

(upbeat music)