00:00let's begin by sitting up tall feet are flat on the floor or as close to the floor as possible
00:23making sure that you scooch forward on your chair and think about that metaphor of that
00:29there's glue on your bottom and string to the top of your head so you're sitting really tall in your
00:33body very good we're gonna start with our sounding breath today so you are going to imagine that your
00:40two hands have become your headphones and you're gonna wrap them around your ears you're gonna
00:46breathe in through your nose and out through your nose or your mouth whichever is more comfortable
00:51for three rounds so take a deep breath in deep breath out deep breath in deep breath out one more deep
01:04breath in deep breath out very good inhale you're gonna reach your hands high into the air now that
01:12we did sounding breath we're gonna do feeling breath so noticing that our breath has both sounding as
01:18well as feeling crop qualities you are gonna take your hands and wrap them around your ribs and
01:23that's your low ribs so push right here at the front of your chest does everyone feel those bones there
01:27okay that's what you want to feel as you breathe so you're gonna wrap your hands nice and tight around
01:33your rib cage because underneath of our rib cage are our lungs so we're gonna feel our lungs work for us
01:40here so you're gonna take a deep breath in through your nose and breathe out very good two more times
01:48sitting tall breathe in breathe out one more time breathe in very good and breathe out very good last
02:01breathing exercise sunshine arms with ocean breath you're gonna take a deep breath in open your mouth
02:06audible exhale sound of the ocean wave gorgeous two more times deep breath in deep breath out one more
02:16time deep breath in deep breath out very good now that your lungs all warmed up let's come to our
02:24standing poses so using your hands on the chair you're gonna come up to stand we're gonna start in mountain pose so
02:30lift up your right leg and press it down lift up your left leg and press it down touch your shoulders
02:36touch your ears touch the top of your head that's the peak of your mountain touch your eyes good touch
02:41your shoulders bring your hands down and then very gently you're gonna lift your shoulders up towards
02:46your ears and then you're gonna exhale and roll your shoulders onto your back so standing tall in
02:51mountain pose let's reconnect with breath take a deep breath in deep breath out very good warrior one pose
02:58going to the back of your chair please so make sure that your chair is there to support you let's start
03:06with our hands on the back of the chair you are going to step your right foot forward you are going
03:11to slide your left foot back so that's a 45 degree angle on the back foot your hips are turning towards
03:18your chair hands are on the chair back leg check in with it it's gonna stay straight and strong just the front knee
03:24you're gonna bend it right over the ankle that's it and then you're gonna stand tall in your body you're
03:30gonna take a deep breath in deep breath out and maybe this is where your warrior stays if this is
03:35where you feel focused and balanced going deeper you can inhale reach one arm up good exhale inhale reach
03:42the other arm up good take a deep breath in deep breath out you're gonna bring your hands back down and then
03:50slow and steady mountain pose very good if we did our right side what side are we gonna do now left so
03:57you're gonna keep your left foot forward hand on the chair to support you slide your right leg back
04:02just a legs distance you want to make sure both feet are flat that's it turning your hips towards the
04:07back of your chair bend into your front knee hands are on the chair for support tall in your body that's
04:12it breathing in reach one arm up very good breathing in reach the other arm up take a full deep breath in
04:20deep breath out beautiful breath bring your hands down and in one step we're gonna go back to mountain
04:29pose very good coming to the side of your chair so let's start by standing on the right side of your
04:36chair so next we're gonna do tree pose that's gonna help you with your focus and I want you to imagine that
04:41your toes are like the roots to a tree what do toe roots to a tree do stabilize so or support very
04:49good so bringing your hand to the chair for support you're gonna take your outside leg and it's gonna
04:54be like it kicks down right to the inside that's it and then bring your hand to your hip and then
04:59imagine top of your head's like the top of the tree get tall good use your breath calm and steady
05:04inhale reach your outside arm up inside arm if you feel it or keep it here this is a gorgeous tree
05:11going further take a deep breath in deep breath out sit slowly inside arm down outside arm step back
05:24mountain good take a deep breath in deep breath out and let's exchange sides so going over to your left
05:31side good so outside leg just like a kickstand use your hand on your chair get tall in your body beautiful
05:41when you feel calm and focus use your eyes and your breath to help you take that outside arm up as you
05:49feel calm and steady take the inside arm up beautiful connect back to your breath take a deep breath in deep
05:57breath out inside arm down outside arm down step back to mountain take a deep breath in deep breath out and
06:07come back to the front of your chair going towards our seated poses once you're on your chair make sure again
06:13that the feet are towards the floor sitting up tall in your body helicopter arms are next so this is a
06:19nice twisting pose you're going to inhale and reach your arms up and then you're going to exhale and manage
06:25your arms are like helicopter wings very good and we're going to go towards the right first you're going
06:30to take a deep breath in and as you breathe out we're going to twist to the right inhale you're going to
06:37come back to center exhale to the left let's go one more time either way inhale inhale exhale good inhale
06:51come back to center let's reach the arms up and exhale bring the hands down and we're going to do
06:56seated camel pose next so you're going to take hold of the side of your chair if this is hard for you you
07:02can always just keep your hands on your knees or you can hold the side of your chair down low okay
07:07and this is a back bending pose so you're going to scoot yourself forward and then i want you to roll
07:12the shoulders get nice and tall in your body very good you're going to take a deep breath in and as
07:17you breathe out you're going to very gently just lean forward that's it chin's nice and neutral you
07:23feel that space behind your back very good gorgeous take a deep breath in deep breath out that's it and
07:31then inhale we're going to sit up tall reach your arms up and then we're going to exhale slowly forward
07:38fold so reaching forward and maybe you're just bringing your hands to the chair maybe you're
07:42stacking your arms maybe you're taking your hands all the way down wherever you're going try and let
07:48your head relax so think of this like your head's heavy like a coconut would hang from a tree that's
07:55it and find your breath take a full deep breath in deep breath out and then i want you to tuck your
08:03chin towards your chest like you're looking for your belly button and slowly vertebrae by vertebrae your
08:08head is last slowly all the way back up good inhale reach those arms up audible ocean exhale out
08:27so
08:32you
