WEBVTT 00:00:00.000 --> 00:00:03.611 (upbeat music) 00:00:05.366 --> 00:00:06.921 - Alright, welcome, my friends. 00:00:06.921 --> 00:00:11.158 Let's begin with the left hand on the heart, 00:00:12.343 --> 00:00:16.172 the right hand right down on the belly. 00:00:18.258 --> 00:00:22.906 Five minute break to chill out, to calm the nervous system, 00:00:22.906 --> 00:00:24.548 and to find what feels good. 00:00:24.548 --> 00:00:28.342 Take a deep breath in, maybe close your eyes here. 00:00:29.610 --> 00:00:33.166 And on your exhale, really relax the shoulders. 00:00:34.498 --> 00:00:36.907 And then choose to give the thinking mind a break here 00:00:36.907 --> 00:00:40.292 for five minutes as you inhale deeply. 00:00:42.303 --> 00:00:45.876 And use the exhale to relax your shoulders. 00:00:47.735 --> 00:00:50.100 Alright, on this one really breathe into your hands here 00:00:50.100 --> 00:00:54.021 so fill up with breath, big inhale. 00:00:55.816 --> 00:00:59.126 And exhale, relaxing the shoulders. 00:01:00.307 --> 00:01:02.196 Awesome, I already feel relaxed. 00:01:02.196 --> 00:01:03.897 Bring the left hand to the earth, 00:01:03.897 --> 00:01:07.758 sweep the right fingertips all the way up and over. 00:01:07.758 --> 00:01:10.274 Big side body stretch here. 00:01:10.274 --> 00:01:12.883 You can find soft easy movement here in the shoulders 00:01:12.883 --> 00:01:14.373 if it feels right. 00:01:14.373 --> 00:01:17.544 Checking in with the head, the neck. 00:01:17.544 --> 00:01:19.776 Take a deep breath in. 00:01:19.776 --> 00:01:22.624 And then exhale, brings you back to center, 00:01:22.624 --> 00:01:24.318 right hand comes to the ground. 00:01:24.318 --> 00:01:27.487 And big inhale, just sweep the left fingertips 00:01:27.487 --> 00:01:32.099 all the way up and over, feeling it out, 00:01:32.099 --> 00:01:34.957 stretching the side body, 00:01:34.957 --> 00:01:39.838 and paying attention to the shoulder, the head, the neck. 00:01:41.855 --> 00:01:44.938 Great, take one more big inhale here, 00:01:44.938 --> 00:01:49.176 and then use your exhale to come all the way back to center. 00:01:49.176 --> 00:01:52.703 Awesome, let's come to lie flat on our backs here, 00:01:52.703 --> 00:01:55.966 breathing mindfully, nice conscious breath, 00:01:55.966 --> 00:01:58.870 even as you transition here. 00:02:00.153 --> 00:02:01.839 And right as you come down, 00:02:01.839 --> 00:02:05.376 make sure that you tuck the chin to the chest 00:02:05.376 --> 00:02:07.491 just a little bit to find length in the neck, 00:02:07.491 --> 00:02:09.827 just lots of awareness in the neck and shoulders, 00:02:09.827 --> 00:02:12.352 and then bend the knees, bring the feet up to the mat, 00:02:12.352 --> 00:02:15.703 so you can find a nice support in the lower back. 00:02:15.703 --> 00:02:17.971 So you might even lift your tail 00:02:17.971 --> 00:02:22.109 and just snuggle your lower back to the mat. 00:02:23.056 --> 00:02:25.022 Great then snuggle your shoulder blades 00:02:25.022 --> 00:02:28.735 underneath your heart space as if you were trying to 00:02:28.735 --> 00:02:33.038 do a heart opener here, so nice, open chest. 00:02:33.038 --> 00:02:35.297 So we have long neck, lower back supported, 00:02:35.297 --> 00:02:37.709 and nice open chest. 00:02:37.709 --> 00:02:38.423 Wonderful. 00:02:38.423 --> 00:02:42.614 Then take your arms out, Texas T, and try to maintain 00:02:42.614 --> 00:02:45.450 all of these things, open chest, long neck, 00:02:45.450 --> 00:02:47.282 and lower back flush with the mat 00:02:47.282 --> 00:02:50.285 as you lift one knee up and then the other. 00:02:50.285 --> 00:02:54.476 Inhale in, exhale, allow the legs to 00:02:54.476 --> 00:02:57.946 gently fall to the left and try to keep your right shoulder 00:02:57.946 --> 00:02:59.381 on the ground here. 00:02:59.381 --> 00:03:02.071 Big stretch, you can take the left hand to the top 00:03:02.071 --> 00:03:06.037 of the right thigh, you can also turn to rest 00:03:06.037 --> 00:03:10.192 on the right ear, breathing deep. 00:03:15.122 --> 00:03:18.926 And then slowly bringing it back through center. 00:03:18.926 --> 00:03:22.796 Nice mindful breathing even in the transitions. 00:03:22.796 --> 00:03:24.989 Find that connect with the lower back again, 00:03:24.989 --> 00:03:28.702 that openness through the chest, that long, beautiful neck. 00:03:28.702 --> 00:03:31.807 Inhale, exhale, over to the right. 00:03:33.007 --> 00:03:35.872 Allow the legs to grow heavy here. 00:03:35.872 --> 00:03:39.719 Try to keep your shoulders anchored to the earth. 00:03:39.719 --> 00:03:40.884 Oh, yeah. 00:03:40.884 --> 00:03:44.121 Right hand comes to the top of the left thigh maybe. 00:03:44.121 --> 00:03:47.264 And maybe we turn to rest on the left ear. 00:03:47.264 --> 00:03:49.359 Breathing into the belly. 00:03:52.763 --> 00:03:56.048 Close your eyes or soften your gaze. 00:03:59.836 --> 00:04:04.207 And then slowly unravel, bring it back. 00:04:04.207 --> 00:04:05.742 Awesome work. 00:04:05.742 --> 00:04:08.211 Slowly lower the feet to the ground. 00:04:08.211 --> 00:04:10.047 We're gonna bring the fingertips to interlace 00:04:10.047 --> 00:04:12.349 behind the tail for a Bridge Pose. 00:04:12.349 --> 00:04:15.315 So you'll bring your fingertips to 00:04:15.315 --> 00:04:18.517 about where the heels meet and then from there 00:04:18.517 --> 00:04:20.899 we'll press in the feet, lift the hips up high. 00:04:20.899 --> 00:04:23.035 Here we go. Snuggle the shoulder blades in, 00:04:23.035 --> 00:04:26.697 interlace the fingertips, and lift the hips up. 00:04:26.697 --> 00:04:29.669 Long, beautiful spine here 00:04:29.669 --> 00:04:32.539 as you squeeze the inner thighs together 00:04:32.539 --> 00:04:35.202 and just imagine length in the spine. 00:04:35.202 --> 00:04:39.146 Nice and long. So the knees are reaching towards the front edge, 00:04:39.146 --> 00:04:42.849 the sits bones are reaching towards the backs of the knees. 00:04:42.849 --> 00:04:45.486 Take one more breath here, just look straight up 00:04:45.486 --> 00:04:48.165 or close your eyes. 00:04:48.165 --> 00:04:51.758 Chest to chin and chin towards the sky. 00:04:52.970 --> 00:04:53.804 Wonderful. 00:04:53.804 --> 00:04:57.781 Release everything and nice and slow articulating 00:04:57.781 --> 00:05:02.576 through the spine as you come all the way back down. 00:05:02.576 --> 00:05:05.138 Beautiful. From here, we'll walk the feet together, 00:05:05.138 --> 00:05:08.221 open the knees wide, Supta Baddha Konasana. 00:05:08.221 --> 00:05:11.094 You're just gonna rock the head gently side to side, 00:05:11.094 --> 00:05:13.206 ear to ear, getting a little massage 00:05:13.206 --> 00:05:16.757 in the back of the neck, the head rather. 00:05:16.757 --> 00:05:18.746 Stretching through the neck. 00:05:20.620 --> 00:05:23.840 And then take the deepest breath you've taken all day. 00:05:23.840 --> 00:05:26.600 Nice big inhale in. 00:05:26.600 --> 00:05:29.651 Then long breath out, relax your shoulders. 00:05:30.891 --> 00:05:33.310 Left hand comes back to the heart, 00:05:33.310 --> 00:05:36.904 right hand back to the belly, 00:05:36.904 --> 00:05:38.861 and we rest. 00:05:43.380 --> 00:05:46.810 (upbeat music)