WEBVTT 00:00:00.000 --> 00:00:04.431 (upbeat music) 00:00:05.438 --> 00:00:06.640 - Alright, my darling friends. 00:00:06.640 --> 00:00:08.560 Let's begin with Cat-Cow. 00:00:08.560 --> 00:00:10.534 Come into Tabletop position. 00:00:12.160 --> 00:00:14.519 And we'll start to move with the breath. 00:00:15.360 --> 00:00:19.457 Inhale, drop the belly, open the chest nice and slow. 00:00:20.640 --> 00:00:24.737 Exhale, round through chin to chest. 00:00:26.560 --> 00:00:30.999 Inhale, open the chest, feel the front body stretch. 00:00:32.720 --> 00:00:36.600 And exhale, rounding through, 00:00:36.600 --> 00:00:38.750 navel draws up. 00:00:39.600 --> 00:00:42.400 Couple more here, move with your breath, 00:00:42.400 --> 00:00:44.720 nice and slow. 00:00:44.720 --> 00:00:46.677 Waking up the body. 00:00:48.240 --> 00:00:52.237 Setting a mindful tone for the day. 00:00:53.040 --> 00:00:55.280 One more Cow Pose, drop the belly. 00:00:55.280 --> 00:00:56.480 This time really tug the 00:00:56.480 --> 00:01:00.640 shoulders away from the ears and press into the feet firmly. 00:01:00.640 --> 00:01:02.240 And then one more Cat Pose. 00:01:02.240 --> 00:01:07.040 Really arch the spine and claw into the fingertips. 00:01:07.040 --> 00:01:09.480 Chin to chest. 00:01:09.480 --> 00:01:11.490 Great work, inhale, Tabletop. 00:01:11.490 --> 00:01:14.080 This time bump the hips to the left, 00:01:14.080 --> 00:01:16.800 and then turn to look past your right shoulder. 00:01:16.800 --> 00:01:19.040 Feel a nice stretch in the side body. 00:01:19.040 --> 00:01:22.080 Keep the hands and feet rooted to the earth. 00:01:22.080 --> 00:01:25.200 And then slowly, gently come through center, 00:01:25.200 --> 00:01:26.960 bump the hips to the right and 00:01:26.960 --> 00:01:29.360 turn to look past your left shoulder. 00:01:29.360 --> 00:01:31.600 Again keep the hands and feet grounded. 00:01:32.880 --> 00:01:36.400 Continue to breath here as 00:01:36.400 --> 00:01:40.000 we slowly wake up the body with love. 00:01:40.000 --> 00:01:41.520 Back to center we go. 00:01:41.520 --> 00:01:43.840 Drop the elbows right where the hands are. 00:01:45.360 --> 00:01:47.360 Take a deep breath in. 00:01:47.360 --> 00:01:51.600 And then on your exhale, slowly walk the knees back, 00:01:51.600 --> 00:01:54.240 Puppy posture or Heart to Earth pose, 00:01:54.240 --> 00:01:58.240 a beautiful way to kick off the day. 00:01:58.240 --> 00:02:01.360 Nice chest opener here, breath deep, 00:02:01.360 --> 00:02:03.199 opening the shoulders. 00:02:04.240 --> 00:02:07.840 We get the head just under the heart here. 00:02:09.840 --> 00:02:14.330 Welcoming some fresh oxygen, 00:02:14.330 --> 00:02:16.859 fresh blood flow. 00:02:21.520 --> 00:02:26.221 And then slowly come all the way back up to Tabletop position. 00:02:27.440 --> 00:02:32.160 Again take your time, then we'll curl the toes under, 00:02:32.160 --> 00:02:34.340 take a deep breath in. 00:02:34.340 --> 00:02:35.280 And on the exhale, 00:02:35.280 --> 00:02:38.320 send the hips up high, Downward Facing Dog. 00:02:38.320 --> 00:02:40.824 Pedal it out nice and easy. 00:02:42.080 --> 00:02:47.108 Start to deepen your breath, shake the head loose. 00:02:48.480 --> 00:02:50.748 Give thanks for your body. 00:02:53.837 --> 00:02:56.160 And appreciate yourself for 00:02:56.160 --> 00:02:59.520 taking this moment to do a quick check in, 00:02:59.520 --> 00:03:01.161 to move it around. 00:03:02.720 --> 00:03:06.020 When you're ready, walk the feet to the middle of the mat. 00:03:07.360 --> 00:03:09.360 Bend the knees, come into Forward Fold. 00:03:09.360 --> 00:03:12.240 Again, we're letting the blood flow opposite direction here. 00:03:12.240 --> 00:03:16.160 Shake the head loose, relax through your shoulders. 00:03:16.160 --> 00:03:18.692 Really feel your feet grounded to the earth here 00:03:18.692 --> 00:03:21.200 and, again, connect to a little gratitude. 00:03:21.200 --> 00:03:24.560 Definitely appreciate yourself, smile. 00:03:26.000 --> 00:03:29.360 And you should feel good, happy, proud, 00:03:29.360 --> 00:03:33.680 that you took this time to connect to your body, 00:03:33.680 --> 00:03:36.407 give it some love, connect to your breath. 00:03:40.160 --> 00:03:41.520 Alright bend the knees generously, 00:03:41.520 --> 00:03:44.880 bring the belly to the tops of the thighs. 00:03:44.880 --> 00:03:48.164 And when you're ready we'll slowly roll it up. 00:03:53.040 --> 00:03:57.666 Nice and slow, feel your feet press into the earth. 00:03:58.880 --> 00:04:02.000 Grounding in this moment for 00:04:02.000 --> 00:04:05.440 yourself as you slowly rise up to Mountain Pose. 00:04:06.320 --> 00:04:07.400 When you get there, 00:04:07.400 --> 00:04:10.480 take a moment to move the shoulders a little bit, 00:04:10.480 --> 00:04:14.480 just soft easy movement. 00:04:14.480 --> 00:04:17.046 Continue to deepen the breath. 00:04:24.960 --> 00:04:27.040 And then see if you can feel it out, 00:04:27.040 --> 00:04:29.360 and align your head over your heart, 00:04:29.360 --> 00:04:30.880 your heart over the pelvis as 00:04:30.880 --> 00:04:32.640 you either bring the feet together, 00:04:32.640 --> 00:04:33.840 really together, 00:04:33.840 --> 00:04:35.680 or you can choose to go hip width apart. 00:04:35.680 --> 00:04:37.350 Just nice mindful footing. 00:04:37.350 --> 00:04:39.740 Really feel like you're pressing away from the earth 00:04:39.740 --> 00:04:41.600 as we spread the fingertips. 00:04:41.600 --> 00:04:43.680 And this is that big good morning stretch, 00:04:43.680 --> 00:04:46.400 reach your fingertips all the way up towards the sky, 00:04:46.400 --> 00:04:49.200 take a deep breath in, stretch, stretch, stretch, 00:04:49.200 --> 00:04:50.880 really maximize the stretch here, 00:04:50.880 --> 00:04:53.440 give it your all, feel it out. 00:04:53.440 --> 00:04:55.600 Notice what it feels like to be alive today. 00:04:55.600 --> 00:04:58.106 Stretch, stretch, stretch, even more. 00:04:59.280 --> 00:05:01.185 And then slowly release, 00:05:01.185 --> 00:05:04.800 interlace the fingertips behind the back. 00:05:04.800 --> 00:05:06.560 Knuckles draw down and away, 00:05:06.560 --> 00:05:08.240 this is our last move here so 00:05:08.240 --> 00:05:10.880 draw the shoulder blades together and lift your heart, 00:05:10.880 --> 00:05:12.560 open your mind. 00:05:12.560 --> 00:05:14.697 Take a deep breath in. 00:05:14.697 --> 00:05:16.880 And exhale, ending with a big hug today, 00:05:16.880 --> 00:05:18.880 release the arms, 00:05:18.880 --> 00:05:21.680 and give yourself a big hug. 00:05:21.680 --> 00:05:25.520 And I encourage you to lift your hearts one last time. 00:05:25.520 --> 00:05:28.880 Really feel your feet pressing away from the earth. 00:05:28.880 --> 00:05:31.411 Take one final deep breath in. 00:05:33.128 --> 00:05:36.824 And exhale, Mountain Pose. 00:05:38.720 --> 00:05:40.028 Nice work. 00:05:40.028 --> 00:05:43.444 (upbeat music)