00:00before we get started let's make sure that we're finding a comfortable seat in our chair so feet
00:23are flat on the floor and sitting up nice and tall on your body so that metaphor of that there's glue
00:27on your bottom string to the top of your head pulling you up nice and tall beautiful so we're
00:32gonna start today with our balloon breath so bringing your hands on to your belly on your
00:36inhalation I want you to use all of your breath to fill your belly up full and on your exhalation
00:42I want you to let go of your breath like you're deflating your balloon and we're gonna do that
00:45for three rounds total okay so sitting up nice and tall take a full deep breath in exhale full
00:52deep breath out very good two more times deep breath in fill your belly full beautiful exhale
00:59pull back one more full deep breath in exhale pull back in very good inhale we're gonna reach our arms
01:09up exhale you're gonna bring your hands down to your knees and we're gonna do three rounds of humming
01:15breath deep breath in through your nose exhale very good two more times deep breath in
01:29last time sitting nice and tall deep breath in very good nice calming breath to help calm and focus
01:56ourselves sunshine arms with ocean breath take a deep breath in let your palms press nice deep audible
02:01exhale as you breathe out like a rolling ocean wave beautiful two more times deep breath in deep breath
02:08out last time deep breath in deep breath great now let your lungs are warmed up let's get into our bodies
02:18pressing into your feet coming to stand in mountain pose lifting up your left and your right leg placing
02:25them down nice and firm let's touch our shoulders touch the top of our heads take your shoulders
02:31towards your ears exhale rotate and roll your shoulders onto your back good let's take a full
02:35deep breath in through our nose and then freely let the breath go out good blown palm you're gonna inhale
02:43reach your arms up as you exhale I would like you to take your right hand to your left wrist you're gonna
02:50take a full deep breath in and as we exhale we're gonna lean towards the right that's it so like the palm
02:57frond that's what we call a leaf and then you're gonna inhale come to center and then we're gonna
03:02exhale switch the other way and then inhale find length and then exhale to the other side so nice side
03:09stretch here good one more time either side inhale reach up exhale inhale like the wind blows you to
03:18the side beautiful inhale back to center last time deep exhale inhale and exhale beautiful inhale coming
03:28back to center exhale hands down back to mountain moving into tree pose so you are going to stand to the
03:36right side of your chair you're going to bring your hand on to the chair you're going to take your
03:41outside leg like a kickstand to your inside leg that's it so the back side of your knee it's like
03:46it's pulling towards the wall behind you and then bring your other hand to your hip using your eyes and
03:53your breath to help you focus when you're ready inhale reach your outside arm exhale maybe your hands
03:59going to stay on the chair maybe you're going to inhale and reach your other arm slow and steady
04:07taking the outside and the inside stepping back to mountain and take yourself to the other side of
04:15the chair beautiful so hand on to the chair no problem hand on to your hip and then again taking
04:23your outside leg it's like a kickstand that's it getting tall feel your toes like the roots to the
04:29tree when you feel calm and balanced inhale take that outside arm up good as you're ready there are
04:38connect with your breath breathe it breathe it out outside hand good step back beautiful coming back to
04:49mountain at the front of our chairs that's it and then all the way down to a seat and next we are
04:56going to do helicopter arms okay so have you ever seen a helicopter before how it's armed yep that's
05:03it so your arms are going to reach out you're going to take a full deep breath and it's like you're
05:07drawing your shoulder blades together at your back you're going to exhale we're going to go towards
05:11the right that's it and then inhale the center it's kind of like yeah and then you're going to exhale go
05:20the other way nice twist good and inhale back to the center exhale inhale beautiful exhale nice inhale
05:34let's take it back to center we're going to reach our arms up exhale you're going to bring your hands down
05:39towards the chair behind you if you have space on your chair so this is just what I like to call
05:44yogi or yogini's choice you can bring your hands to interlace behind your back okay so what that looks
05:50like is bringing hands behind your back if you have the space otherwise keeping your hands on the chair
05:56we're going to find a little bit of a backbend here so if the hands interlace and then you're going
06:00to inhale and you're going to reach the thumbs away from the back or you're going to lean your chest
06:04forward feet are flat on the floor good and then connect with your breath here take a full deep
06:09breath in full deep breath out one more full deep breath in deep breath out very good slowly releasing
06:21the hands inhale we're going to reach the arms up exhale we're going to forward fold so bringing the
06:26feet more forward and then slowly you're going to take yourself over your body and let the head be heavy
06:34here so you should be able to easily shake your head yes or no that's it and then connect with your
06:40breath take a full deep breath in full extended deep breath out and again take a full deep breath in
06:52full deep breath out and then slowly remember the chin comes towards the chest you can bring the
06:59hand on to the chair really come up slowly the head is last that's it and then inhale let's reach the
07:08arms up exhale bring your hands down
07:11you
