00:00Look down on the floor. Make sure that you're scooted forward enough in your seat that your
00:23feet are completely flat, your knees are right over your ankles, and you're sitting up tall
00:27in your body. We're going to practice complete breath. So hands reach out. You're taking your
00:31right hand to your heart. You're taking your left hand to your belly. Full deep breaths in from the
00:37top of the chest to the belly. Deep breaths out from the belly back to the top of the chest. That's
00:42it. So we're going to breathe in. Breathe out. Two. Breathe in. Breathe out. Three. Breathe in.
00:59Breathe out. Very good. Bring your hands down to the side of your body. Next, we're going to do feeling
01:05breath, and we're going to feel the expansiveness of our breath as we breathe in and feel it contract
01:12as we breathe out. And we're going to do that by placing our hands on our low ribs. So find your
01:18low ribs. You should feel the bones there. That's it. And then you can let your hands go like this,
01:23or you can wrap your hands because your hands go around your ribs and feel what that feels like.
01:28Very good. So sit up tall, and you're going to take a full deep breath in. Deep breath out.
01:35Good. Breathe in. Breathe out. One more. Big breath in. Big breath out. Very good. Sounding breath is next.
01:51So now that we've felt our breath, I want you to hear our breath. We're going to wrap our hands around
01:55our ears, and we're going to breathe in and out three times. And I want you to observe what you hear
02:00as we do this. So wrapping your hands, you're going to breathe in. Breathe out. Breathe in. Breathe out.
02:12One more. Breathe in. Breathe out. Very good. Bring your hands down to the side of your body.
02:20Neck circles are next. You're going to drop your chin to your chest. Release the back of the head.
02:25Breathe in. Right ear over to the right shoulder. Breathe out. Breathe in. Breathe out. Head back on top
02:33of the neck. Left ear to the left shoulder. Breathe in. Breathe out. Good. Take a deep breath in.
02:41Drop your chin back to your chest. Breathe out. Very good. Breathe in. Lift your head back on top of your
02:46neck. Very good. Touch your chair. Touch your feet to the floor. Press your feet to the earth and come to
02:52sand and mountain. Lift your right leg up. Put it down. Lift your left leg up and put it down. So feel
02:58the strength of your legs. Touch your shoulders. Touch your ears. Feel the peak of your mountain like
03:04it's reaching up towards the ceiling. Stretch your hands to the side of your body. And let's breathe
03:09here. Take a deep breath in. Deep breath out. So next we're going to do star pose. How many points
03:15are on a star? Five. That's right. So let's count the star out. So we're going to use our legs. We're going to go
03:20one, two, three, four, five. Very good. Stretching. Push into your feet. Stretch through your arms. Big
03:30strong star here. Take a deep breath in. Big breath out. One more time. Big breath in. Big breath out.
03:39Very good. Release your hands down. And then you're going to step to the side of your chair. So next we
03:45are going to do triangle pose. If there's five points on the star, how many points are on a triangle?
03:49Three. Very good. So step your legs back out to star. And make sure you're close enough to your
03:54chair that you can touch your chair. Very good. Now your leg that's closest to the chair, that's the
03:59foot that turns towards it. Breathe in. Stretch your arms out. As you breathe out, you either touch the
04:05back of the chair or the seat of the chair. Whichever feels better for you. Make sure that you can
04:09breathe well. Take a deep breath in. Big breath out. Big breath in. Looking up towards your thumb.
04:16Big breath out. Very good. You're going to stretch your arms back up. You're going to release your
04:21hands down. Turn your foot in. So check it out. We're going to do the other side. You can either
04:26turn your body around or you can walk to the other side of your chair. Whichever you need. Yep.
04:33Whatever you want to do. You'd make the choice. Touch your hands to your hips. Step your star back out.
04:39Look at your feet. Turn the foot that's closest to the chair towards it. Good adjustments. Stretch
04:46your arms out to a T. And then again, hand to the back of the chair or hand to the seat of the chair.
04:52Stretching up. Find your breath. Look towards your thumb. Keep your ear lifted off your shoulder.
04:57Breathe in. Beautiful. Breathe out. One more time. Big breath in. Big breath out. Breathing in.
05:06You're going to come up. Breathing out. Relax your hands down. Turn your foot in. If you're
05:11turned around, turn back around to face towards me. Step back to mountain pose. Very good. Tree
05:17pose is next. Touch your hand to the chair. You're going to tap your outside leg. That's
05:22the leg away from the chair. And you're going to make, imagine that you put like a high heel
05:26on your foot or a kickstand on your foot. And then you're going to turn that foot right
05:30to the inside of the leg. Hand is on the hip. Eyes help you focus. Look towards the
05:35floor. Your breath will help you balance. Slow and steady. Take your outside arm up.
05:42Slow and steady. See if you can take your inside arm up. Good. Take a deep breath in.
05:49Deep breath out. Deep breath in. Deep breath out. Slowly bring the inside hand down. Outside hand down.
05:58Step back to mountain. So your choice. You can turn your body around or walk yourself to the other
06:05side of your chair. Touch your hand to the chair. Your outside leg. Tap it. You're going to come on to
06:12the ball of the foot, which is like a kickstand or a high heel. And then you're going to turn the foot
06:18to the inside of the leg. That's it. Slow and steady. Use your eyes to help you focus your breath to
06:24balance. Reach your outside arm up. Bring your inside arm up. Find your breath. Take a big breath in.
06:33Big breath out. Big breath in. Big breath out. Good. Inside hand down. Outside hand down. Step back to mountain.
06:44Now you're going to bring yourself back to the front of your chair. Make sure your chair is facing
06:49forward. And come back to a seat. Knees are over the ankles. Ten toes. Two shoes facing forward. Tall in
06:56your body. Stretch your arms up. Take your right hand to your left knee. Your left hand to the chair
07:03behind you. Take a deep breath in. As you breathe out, twist and look over your shoulder. Breathe in. Come back
07:10to center. Stretch your arms up. Take your left hand to your right knee. Your right hand behind you.
07:17Take a deep breath in. As you breathe out, look over your shoulder. Come back to center. Stretch your arms
07:24up. Touch your forearms. Touch your thighs. Touch your forearms to your thighs. And let your head go.
07:31So shaking your head yes and no. Making sure it's completely relaxed. Making a choice to either stay
07:38here or drape the whole body over the legs. Make the choice of what's best in your body and where
07:44you can most comfortably breathe. Take a full deep breath in. Deep breath out. Deep breath in. Deep breath
07:57out. Good. Bring the hands down to the side of the body. Tuck your chin to your chest. Rolling all the
08:05way back up to a seat. Find a deep breath here. Deep breath out. Final pose we're going to do is
08:13constructive rest with our legs up the chair. So coming to a seat. That's it. And then we are going
08:20to turn our bodies to face the chair. Bringing your feet up onto the chair and then slowly lying down
08:27onto your back. Touching your hands to your back. Touching your hands to your thighs, your belly, or resting
08:32your hands down to the side of your body. Eyes can be open. Eyes can be closed. Trying to calm, quiet your body.
08:44Take a deep breath in. Deep breath out. Deep breath in. Deep breath out.
08:53So staying here, or if you want to add the constructive rest, reach your arms up. Cross your arms. Turn your palms
09:15towards one another. Interlace your fingers and bring your hands underneath of your chin. That's it.
09:23And find your breath. Deep breath in. Deep breath out. One more time. Deep breath in. Deep breath out.
09:34Slowly we're going to unlace the arms if they're there. Stretch your arms up. Wiggle your fingers.
09:40Wiggle your toes. Coming out of the pose, let's roll over to the side of our body.
09:45And then use your other hand. We're going to come up. Take it easy. Take it slow. No rush. No hurry.
09:52All the way back up. Bringing ourselves all the way back onto our chair. And let's end the way we started.
09:59Hand to the heart. Hand to the belly. Complete breath. Take a big breath in. Big breath out.
10:07Very good. Thank you.
