WEBVTT 00:00:00.000 --> 00:00:04.507 (upbeat music) 00:00:05.588 --> 00:00:08.130 - Alright, let's begin standing at the top of the mat, 00:00:08.130 --> 00:00:10.580 feet hip width apart. 00:00:10.580 --> 00:00:14.310 Just take a moment to loop the shoulders 00:00:14.310 --> 00:00:16.020 and come into a nice conscious breath. 00:00:16.020 --> 00:00:18.120 Just do your best, do whatever you can today, 00:00:18.120 --> 00:00:19.720 but breath a little deeper. 00:00:25.124 --> 00:00:27.419 And then on your next big inhale, 00:00:27.419 --> 00:00:29.730 send the fingertips all the way up and over head, 00:00:29.730 --> 00:00:31.230 lots of energy in the hands here, 00:00:31.230 --> 00:00:33.864 as you just take a nice full body stretch. 00:00:33.864 --> 00:00:35.470 Pressing the feet into the earth, 00:00:35.470 --> 00:00:37.832 inhale, inhale, reach, reach, reach. 00:00:37.832 --> 00:00:39.543 And then exhale, release, 00:00:39.543 --> 00:00:41.700 interlace the fingertips behind the back, 00:00:41.700 --> 00:00:43.030 open up though the chest. 00:00:43.030 --> 00:00:45.390 Find a little stretch, a little movement, 00:00:45.390 --> 00:00:48.020 in the torso, the ribs. 00:00:48.020 --> 00:00:50.870 You can check in with the head, the neck here. 00:00:50.870 --> 00:00:55.161 And then inhale in again, exhale to release. 00:00:55.161 --> 00:00:57.847 One more time, inhale, reach for the sky. 00:00:57.847 --> 00:00:59.840 Really maximize the stretch here. 00:00:59.840 --> 00:01:01.586 Big full body stretch. 00:01:01.586 --> 00:01:04.836 Feel your muscles, maybe tight from a run. 00:01:04.836 --> 00:01:08.280 And then on an exhale, release, interlace behind. 00:01:08.280 --> 00:01:10.110 Maybe opposite thumb on top this time, 00:01:10.110 --> 00:01:12.090 the one that feels a little strange. 00:01:12.090 --> 00:01:13.690 And we open up through the chest, 00:01:13.690 --> 00:01:17.825 find a little movement in the torso and the ribs. 00:01:19.397 --> 00:01:21.877 And maybe the head, the neck. 00:01:23.620 --> 00:01:26.380 And then take a deep breath in, lift your heart. 00:01:27.371 --> 00:01:29.580 Then exhale to release. Beautiful. 00:01:29.580 --> 00:01:33.731 Big inhale to reach the arms all the way up and overhead. 00:01:33.731 --> 00:01:35.760 And this time exhale to Forward Fold, 00:01:35.760 --> 00:01:38.480 so bring it all the way down. Should feel awesome. 00:01:38.480 --> 00:01:40.915 Bend the knees generously. 00:01:42.215 --> 00:01:44.200 Shake the head loose. 00:01:45.811 --> 00:01:48.870 Nice stretch through the backs of the legs here. 00:01:49.770 --> 00:01:53.400 Again, bend the knees as generously as you like here, 00:01:53.400 --> 00:01:56.810 feeling that nice stretch in the lower back muscles. 00:01:58.861 --> 00:02:01.986 And then bring the fingertips to the earth. 00:02:01.986 --> 00:02:04.780 We'll walk the feet together, 00:02:04.780 --> 00:02:06.660 and bend the knees, plant the palms, 00:02:06.660 --> 00:02:08.490 and we're gonna step it back to a Downward Dog, 00:02:08.490 --> 00:02:11.110 so just step one foot back then the other. 00:02:11.110 --> 00:02:13.330 And then send the hips up high. 00:02:13.330 --> 00:02:15.150 And then really press your 00:02:15.150 --> 00:02:18.035 index finger and thumb into the earth. 00:02:18.035 --> 00:02:20.450 As you lift up from the hip creases 00:02:20.450 --> 00:02:23.763 and start to pedal the legs back and forth. 00:02:24.783 --> 00:02:27.252 Fire up your breath here. 00:02:30.659 --> 00:02:31.620 And then the next time 00:02:31.620 --> 00:02:35.240 the left heel is reaching down towards the earth, 00:02:35.240 --> 00:02:38.120 take a deep breath in and lift the right leg up high. 00:02:39.201 --> 00:02:40.460 Beautiful. 00:02:40.460 --> 00:02:44.310 Exhale all the way up into a nice low lunge, 00:02:44.310 --> 00:02:47.830 lower the back knee, open the chest. 00:02:47.830 --> 00:02:50.400 If you're looking for more of a 00:02:50.400 --> 00:02:53.290 stretch you can walk that left knee back even more. 00:02:53.290 --> 00:02:56.042 Everyone though open up through the chest. 00:02:57.390 --> 00:03:01.050 Then right fingertips are gonna come to the arch 00:03:01.050 --> 00:03:04.033 of the right foot or the heel of the right foot. 00:03:04.033 --> 00:03:06.400 And then just nice and slow you're gonna take your left hand 00:03:06.400 --> 00:03:07.350 to the small of your back 00:03:07.350 --> 00:03:10.730 and start to open up through the chest here. 00:03:10.730 --> 00:03:14.940 Breathe deep, stay here, or you can bend that left knee, 00:03:14.940 --> 00:03:16.620 and reach back to grab the toes. 00:03:16.620 --> 00:03:18.930 Another option here is to maybe 00:03:18.930 --> 00:03:21.790 bring the right elbow to the top of the right thigh. 00:03:21.790 --> 00:03:25.270 You're gonna wanna squeeze into the midline for support, 00:03:25.270 --> 00:03:26.860 for stability. 00:03:28.127 --> 00:03:29.580 Wrap your left shoulder blade around, 00:03:29.580 --> 00:03:31.310 inhale, open the chest. 00:03:31.310 --> 00:03:34.330 Again, you can just be here too or here. 00:03:34.330 --> 00:03:35.600 And then on an exhale, 00:03:35.600 --> 00:03:39.449 release your left leg and come all the way back, 00:03:39.449 --> 00:03:42.951 hands come to the earth and we come back to that Downward Dog. 00:03:42.951 --> 00:03:45.480 Pedal it out, pedal it out. 00:03:45.480 --> 00:03:48.390 Activate the breath and the next time your right heel is down. 00:03:48.390 --> 00:03:50.890 Inhale, lift the left leg up high. 00:03:50.890 --> 00:03:53.910 Exhale, step it all the way up and through. 00:03:55.616 --> 00:03:57.180 Now lower your back knee, 00:03:57.180 --> 00:04:00.807 feel free to walk it back for more of a stretch, 00:04:00.807 --> 00:04:03.761 and just be really mindful here as you explore. 00:04:04.709 --> 00:04:09.323 Send fresh breaths and awareness to tight muscles. 00:04:09.323 --> 00:04:10.960 And when you're ready left fingertips 00:04:10.960 --> 00:04:14.254 come around to the inner arch or the inner heel. 00:04:14.254 --> 00:04:16.000 And we lift up from the pelvic floor 00:04:16.000 --> 00:04:18.070 and we reach the right hand 00:04:18.070 --> 00:04:19.650 to the small of the back or the sacrum, 00:04:19.650 --> 00:04:20.730 and we open up through the chest. 00:04:20.730 --> 00:04:22.220 And you can just stay here 00:04:22.220 --> 00:04:25.270 maybe pressing into the top of that back foot, 00:04:25.270 --> 00:04:29.184 sinking a little deeper, opening up through your heart, 00:04:29.184 --> 00:04:32.511 or maybe you come onto the thigh, 00:04:32.511 --> 00:04:34.980 or maybe we bend that right knee, 00:04:34.980 --> 00:04:37.830 grab the toes, and stretch it out here. 00:04:39.507 --> 00:04:40.380 So again, squeeze, 00:04:40.380 --> 00:04:44.302 hug into the midline for stability, for support. 00:04:44.302 --> 00:04:46.761 Breathing deep here. One more inhale. 00:04:47.720 --> 00:04:50.333 And then exhale to release. 00:04:50.333 --> 00:04:51.743 Awesome work. 00:04:51.743 --> 00:04:55.325 Plant the palms back to your Downward Facing Dog. 00:04:57.837 --> 00:04:59.297 Pedal it out. 00:05:03.891 --> 00:05:07.687 Awesome, walk the feet all the way to the center line. 00:05:07.687 --> 00:05:10.185 You're just gonna step the right foot behind the left 00:05:10.185 --> 00:05:12.600 so that the ankles are crossed here. 00:05:12.600 --> 00:05:14.190 Then let your head hang over, 00:05:14.190 --> 00:05:17.730 relax your shoulders, and you can keep the fingertips 00:05:17.730 --> 00:05:19.170 on the earth for a little stability, 00:05:19.170 --> 00:05:23.736 and maybe even sway a little side to side. 00:05:23.736 --> 00:05:26.401 Nice, soft, easy movement here. 00:05:26.401 --> 00:05:28.650 If the fingertips don't come to the ground, no big deal. 00:05:28.650 --> 00:05:33.310 You can clasp the elbows here as you breathe. 00:05:36.074 --> 00:05:37.900 Beautiful, and then we'll release, 00:05:37.900 --> 00:05:42.430 and we'll bring the right foot back beside the left, 00:05:42.430 --> 00:05:45.299 and then take the left toes around. 00:05:46.018 --> 00:05:48.510 Crossing the other direction, and then the same thing, 00:05:48.510 --> 00:05:51.002 if the fingertips don't come to the mat here, 00:05:51.002 --> 00:05:54.122 you can clasp the elbows, maybe opposite clasp, 00:05:54.122 --> 00:05:57.420 and just relax the weight of the head over as you press 00:05:57.420 --> 00:06:00.940 evenly through all four corners of your feet. 00:06:02.779 --> 00:06:05.090 And take one more deep breath in. 00:06:06.484 --> 00:06:07.790 And then nice and slow, 00:06:07.790 --> 00:06:11.230 bringing the feet side by side, back together, 00:06:11.230 --> 00:06:13.569 rolling up to Mountain Pose. 00:06:13.569 --> 00:06:16.150 Tucking the chin into the chest. 00:06:17.197 --> 00:06:19.040 Take your time. 00:06:20.402 --> 00:06:25.512 And we rise up, Mountain Pose. 00:06:27.249 --> 00:06:29.950 Shift your weight to one side, grab the opposite ankle, 00:06:29.950 --> 00:06:31.020 quad stretch. 00:06:31.020 --> 00:06:32.920 Squeeze inner thighs to the midline. 00:06:32.920 --> 00:06:35.880 Smile, you're amazing. Appreciate your body. 00:06:36.789 --> 00:06:38.860 So awesome, and release. 00:06:38.860 --> 00:06:42.320 Other side, just quick quad release here. 00:06:42.320 --> 00:06:45.378 Squeezing in, smiling. 00:06:45.378 --> 00:06:47.478 Life is good. 00:06:47.478 --> 00:06:51.360 Wonderful, then release, rotate one ankle, 00:06:51.360 --> 00:06:52.880 then the other. 00:06:54.104 --> 00:06:57.200 And then bring the hands together at the heart. 00:06:58.372 --> 00:07:00.043 We take a deep breath in. 00:07:00.816 --> 00:07:04.975 And exhale, bowing chin to chest. 00:07:04.975 --> 00:07:06.760 Namaste. 00:07:08.007 --> 00:07:11.380 (upbeat music)