00:00Transcription by ESO. Translation by —
00:21Okay, look down at the floor.
00:23Make sure that your two feet face forward.
00:26Touch your hands to your knees.
00:28Touch your hands to your shoulders.
00:31Touch your hands to your ears.
00:33Touch your hands to the top of your head.
00:35Reach your hands up high into the air.
00:38You are going to take your right hand
00:40and place it on your heart.
00:42You're gonna take your left hand
00:45and place it on your belly, okay?
00:48We're gonna do something called complete breath.
00:49Breathe in, fill your belly full.
00:53Let it rise all the way up into your hand.
00:55Breathe out, relax your hand at the top
00:59all the way down to your low belly.
01:00Breathe down.
01:01Again, breathe in, fill full.
01:06Breathe out, pull back and in.
01:09Notice the beat of your heart under your hand.
01:11Breathe in, breathe out.
01:16Last time, full deep breath in.
01:20Full deep breath out.
01:24Very good.
01:26Reach your hands back out in front of you.
01:28Stretch your hands up high to the sky,
01:30like you're gonna give a double high five.
01:32Bring your hands down back to the center.
01:35Turn your palms up, open your arms out.
01:38Come back, bring your hands back to center.
01:41Breathe in, take your arms up.
01:43And breathe out, you're gonna make the sound
01:45and let your arms dangle like this really fast.
01:49That's it.
01:50So this is called joy breath
01:51and you're focusing on the relaxing your jaw,
01:55letting everything out of your mouth.
01:57Touch your hands to your knees.
01:59Touch your hands to your shoulders.
02:01Touch your hands to the top of your head.
02:03Relax your hands to the side of your body.
02:05Imagine your bottom's glued
02:07and the crown of your head's rising up towards the ceiling.
02:10Very good, here we go.
02:11Breathe in, arms up.
02:12Breathe out, halfway down.
02:14Breathe in, open up.
02:16Breathe out, back to center.
02:18Breathe in, all the way up.
02:20Breathe out.
02:22Good.
02:23So this next time you can fold your body forward
02:26if you want or stay up.
02:27Ready?
02:28Breathe in.
02:29Breathe out.
02:30Breathe in.
02:31Breathe out.
02:32Breathe in.
02:33Breathe out.
02:34Breathe in.
02:35Breathe out.
02:36And then you're gonna roll all the way back up.
02:44Good.
02:45This time we're gonna do that
02:46and we're gonna go slow.
02:49Are you ready?
02:50Slow.
02:51Breathe in.
02:52Breathe out.
02:54Breathe out.
02:55Breathe in.
02:56Breathe out.
02:57Breathe in.
02:58Breathe out.
02:59Breathe in.
03:00Breathe out.
03:01Breathe in.
03:02Breathe out.
03:03Breathe in.
03:04Breathe out.
03:05Good job.
03:06Very good.
03:07Stretch your arms back.
03:08Breathe in.
03:09Breathe out.
03:10Breathe in.
03:11Breathe in.
03:12Breathe out.
03:13Breathe in.
03:14Breathe out.
03:15Breathe in.
03:16Breathe out.
03:17Breathe in.
03:18Breathe out.
03:19Good job.
03:20good job very good stretch your arms back up to the sky let's wiggle our fingers that's it and then
03:29what you're going to do is you're going to interlace your fingers over your head you're
03:33going to turn your palms up like they're facing up towards the ceiling and let your hands rest
03:37on top of your head and we're going to do a side stretch so push into your feet push into your
03:42bottom and the only thing that's going to move is your side body ready you're going to take a deep
03:46breath in as you breathe out stretch to the side breathe in you're going to come back to center
03:53breathe out stretch to the side good this time you can keep your hands on top of your head or stretch
04:01your arms up we're going to take a deep breath in deep breath out deep breath in deep breath out very
04:11good breathe in you're going to come back to center reach your hands up wiggle your fingers touch your
04:16shoulders. Touch your knees. Push into your feet. Come to stand. Next is mountain pose. Are mountains
04:24strong or weak? Strong. Tap your right leg. Lift your right leg up and put it down strong.
04:36Left leg. Tap your left leg. Lift it up and put it down strong. That's it. And then touch your
04:43shoulders. Touch your ears. Touch the peak of your mountain. And then as you touch the peak of your
04:48mountain, make sure the peak of your mountain presses into your hands like it's reaching,
04:51reaching, reaching up towards the ceiling. That's it. And then bring your hands down to the side of
04:56your body. And we're going to move our shoulders with our breath. You're going to breathe in. Reach
05:00your shoulders up. You're going to breathe out. Roll your shoulders down your back. One more time.
05:06Big breath in. Reach up. Big breath out and reach back. Very good. Can you stand strong in your
05:12mountain for a moment? Don't blink your eyes. Stand calm, still, balanced. Are you breathing?
05:21Very good. Hands to your hips. And we're going to walk to the back of our chairs. Once you're to the
05:27back of your chair, I want you to place your hands on your chair. That's it. So you all are going to
05:32stay facing forward. I'm going to turn to the side so that you can see me better. Now, I want you to
05:38raise your right hand into the air. That's it. And then look at your feet. Your right foot is
05:43forward. Your left foot steps back. And can you tap your left leg and say, you be straight and
05:48strong? You be straight and strong. Good. Now, your right knee, hands are on the chair, your right
05:53knee bends. And suddenly, you feel the warrior in your legs. That's it. And then you're going to reach
05:57one arm up. And then you're going to reach your other arm up. That's it. And can you show me your
06:02strong warrior muscles? Oh, yeah. And then reach your other warrior arms up. That's it. Take a deep
06:10breath in. Deep breath out. Bring your hands down. Step back. Mountain. Good. Are you calm?
06:18Are you breathing? Big breath in. Big breath out. So if we did our right side, what side are we doing
06:25now? Left. Raise your left hand into the air. Step your left foot forward. Very good. Step your right
06:32foot back. Tell your right leg you be straight and strong. Turn your hips to your chair. Touch your
06:37chair. Strong warrior. Bend your front knee. Reach one arm up. Reach the other arm up. This time, can you
06:46show me how you're a peaceful warrior? Peace fingers. Good. Take a big breath in. Big breath out. Your hands come
06:54down. Step back. Mountain. Good. Hands to the side. Are you strong? Are you balanced? Are you
07:02breathing? Take a big breath in. Big breath out. Very good. From here, you're going to go to the side
07:11of your chair. That's it. And then you're going to stretch your arms up. And we're going to imagine
07:17we're a palm tree. And we're a palm tree that's moving in the wind. So you're going to take one hand
07:22to your wrist. You're going to take a big stretch up and take a big breath in. And as you breathe out,
07:28you're going to stretch over to the side. Good. And then you're going to breathe back to center.
07:33Stretch your arms up. Reach your hands down. Roll your shoulders out. That's it. And we're going to do
07:40the other side. Reach up. That's it. This time, take your right hand to your left wrist. Take a big
07:47breath in as you breathe out over to the left. Good. Breathing in. Come back to center. Reach your
07:55hands down. Roll your shoulders up. Very good. And now you're going to come back to the front of your
08:01chair and come back to a seat. Look at your feet. They're facing forward. Make sure your bottom's
08:07glute. Touch the top of your head. Sit up tall. Stretch your arms up. You're going to take your left
08:15hand to your right knee. Your right hand behind you. Sit up very tall in your body as you breathe
08:21in. As you breathe out, twist and look over your shoulder. Come back to center. Reach your arms up.
08:29Left hand. Right hand. Excuse me. Which knee? Which hand? Behind you. Very good. Sit up tall.
08:39Big breath in. As you breathe out, look over your shoulder. Come back to center. Reach your arms up.
08:47Bring your hands down. Very good. Touch your hands to the back of your chair. Now, camel pose. This is like
08:55a back bend. Feet on the floor. You're going to lean forward. That's it. Take a big breath in.
09:02Big breath out. Very good. Come back tall. Reach your arms up. Touch your shoulders.
09:09Touch your hips. Touch your thighs. Touch your knees. Touch your forearms. Touch your forearms to your knees.
09:17Interlace your fingers. Relax your head. So you can stay here or you can let your whole body go over your
09:26legs. Take a big breath in. Big breath out. Big breath in. Big breath out.
09:37Big breath out. Chin to your chest like you're looking through your belly button. You're going to roll
09:41all the way back up. Slowly. Head is last. Slowly. Head is last. Slowly. Head is last. Slowly. Head is last.
09:51Last part. You're going to slide back into your chair. You're going to reach your arms out towards
09:56me. You're going to turn your palms to face down. You're going to take your hands over one another.
10:01Turn your hands towards each other. Interlace your fingers. Touch your knuckles to your legs.
10:09Touch your knuckles to your pant button. Touch your knuckles to your chest. Touch your knuckles to your
10:16chin. And then you're going to look down towards the floor. And you're going to take a full deep breath in.
10:25Deep breath out. Calm your body. Relax your face.
10:30Slow your engine down. Going from like 50 miles to 40 miles to 30 to 20 to 10 to 0. Take a deep breath in.
10:50Deep breath out. Now we're going to come out. So you're going to lift your chin off of your chest. You're going to reach your arms out.
10:59Bring your arms down. Bring your hands to the side. Touch the top of your head. Touch your shoulders.
11:06Touch your button. Touch your thighs. Touch your knees. Sit up tall. Take a deep breath in. Deep breath out.
11:16Deep breath out. Thank you.
11:21You
