00:00Hi everyone, welcome to class.
00:22Let's start today with our sound breath.
00:24So remember, once you close your ears, you're not going to be able to hear me talk, right?
00:28So just look for the visual cue of me moving my arms away, focusing on breathing in and
00:34out through your nose.
00:35Really cover your ears.
00:36The more you cover, the more you're going to hear inside your body.
00:40Ready?
00:58And slowly release.
01:03Really nicely done, everyone.
01:04Take your hands now and find your rib cage for our feeling breath.
01:08So I like to bring my hands a little more forward so I can really get that idea of expanding
01:14away from one another and then coming back together.
01:16And then also, you have much less space.
01:19When you stay really crunched, there's a lot less space for your lungs to move in.
01:23So by sitting up taller, maybe even scooting a little more forward, you suddenly have
01:28a lot more space.
01:30Good.
01:30You want to be above your belly button, right underneath your shirt line.
01:36Perfect.
01:37Now here we go.
01:38Three times.
01:38In and out.
01:43Very nice.
01:44In and out.
01:47Nice job, everyone.
01:57Release your hands.
01:58Go ahead into our neck circle.
01:59So drop your chin to your chest first and just let your head be heavy.
02:04Maybe some gentle movement side to side or up and down.
02:10Start to roll your left ear over to your left shoulder and then take your right hand and press
02:16it down a little bit.
02:17So we're going to create more of a stretch on this opposite side of our body.
02:21Yeah.
02:22Nice.
02:24Bring your hand back.
02:26Slowly drop your chin back to your chest and then rock it over to the other side.
02:30Same thing.
02:31Let's see how this side feels.
02:33Gentle press down and away.
02:38Beautiful.
02:39Bring back and come back towards the center.
02:43Sit up nice and tall.
02:45Good.
02:45We'll do one full circle to the left and one full circle to the right.
02:49Be careful as you come through the center.
02:52Rather than cranking your neck back, we want to protect our neck.
02:55So we want to think about up and a lift and then over to the other side.
03:00Yes.
03:00Okay.
03:01So here we go.
03:01Drop your chin.
03:04Rolling to the left.
03:06Up through center.
03:08Beautiful.
03:09Over and back to the middle.
03:11And then switch it out.
03:14Over.
03:16Up.
03:18Over.
03:19And down.
03:21Coming back through center.
03:23Feeling tall.
03:25Good.
03:25Good job, everyone.
03:26Good job, everyone.
03:27Good job, everyone.
03:27Good job, everyone.
03:27Good job, everyone.
03:28Good job, everyone.
03:28Good job, everyone.
03:28Good job, everyone.
03:29Good job, everyone.
03:29Good job, everyone.
03:29Good job, everyone.
03:30Good job, everyone.
03:30Good job, everyone.
03:31Good job, everyone.
03:31Good job, everyone.
03:31Good job, everyone.
03:32Good job, everyone.
03:32Good job, everyone.
03:33Good job, everyone.
03:33Good job, everyone.
03:34Good job, everyone.
03:35Good job, everyone.
03:36Good job, everyone.
03:37Good job, everyone.
03:38Good job, everyone.
03:39Good job, everyone.
03:40Good job, everyone.
03:41Good job, everyone.
03:42Good job, everyone.
03:43Good job, everyone.
03:44Good job, everyone.
03:45Good job, everyone.
