00:00we're going to start with our humming breath so what sound does a B make that's it so we want to
00:27make more of like a soft gentle hum and the way we're gonna do that is by taking the breath in
00:32through the nose keeping the mouth closed as we breathe out and making that soft gentle hum okay
00:37so inhale reach your arms up good exhale bring your hands down onto your knees I want you to
00:44imagine that there's glue underneath your bottom string to the top of your head helping you sit
00:48up nice and tall very good okay starting with our humming breath so take a deep breath in through
00:53your nose very good two more times take a deep breath in
01:08and last time deep breath in
01:21very good inhale reach your arms up exhale you're gonna bring your hands on to your belly and so
01:37you can slide back into your chair a little bit but again make sure that feet are flat on the floor and
01:42we're gonna do balloon breath so I want you to imagine as you breathe in that you're gonna feel
01:47your belly so full of air that your belly is gonna literally fall into your hands and then as you
01:52breathe out it's like you're deflating the balloon and you're pulling your belly back in towards your
01:56spine so sitting up nice and tall take a deep breath in deep breath out pull your belly back and in very
02:04good two more times deep breath in deep breath out very good last time deep breath in deep breath out very
02:18good inhale sit up nice and tall bring your palms together good exhale you're gonna bring your hands
02:23through the center bring your hands on to your knees let's start with neck circles dropping your chin to
02:27your chest take a full deep inhale slowly as you exhale drop your right ear towards your right shoulder exhale bring your
02:33your neck to center left ear towards left shoulder chin back to the chest and let's go the other way
02:40left ear towards left shoulder chin neck to central good exhale right your right shoulder chin back to the
02:47chest inhale bring the neck back to neutral very good so starting with our standing poses let's come to
02:54mountain pose you're gonna use the side of the chair press into your feet inhale you're gonna come up to
02:58stand our mountains strong or our mountains weak strong so the top of your head feel the top of
03:04your head that's like the peak of the mountain reaching up you're gonna lift up one leg and press
03:09it down you're gonna lift up your other leg and you're going to press it down touch your shoulders touch
03:15your ears touch your nose touch your eyes touch the top of your head bring your hands down to the side of
03:21your body inhale lift your shoulders up towards your ears exhale take your shoulders onto your back let
03:26your low ribs relax standing strong and balanced in mountain pose take a deep breath in through your
03:31nose freely let the breath go out very good going towards downward facing dog so stepping to the back of
03:39your chair and what you want to make sure that we start with is remember that the chair is always here for
03:46your support so bringing your hands on to your chair what you are going to do is you're gonna make like
03:51an L shape with your body you're gonna step your legs back and you're gonna bring your your hips back and
03:58bring your ears nice and parallel towards your arms so if this feels really tight in your legs you can
04:04always gently bend your knees and then find your breath here take a full deep breath in full extended deep breath
04:15breath out very good and then look up towards your fingers and slowly you're gonna walk yourself back
04:22towards the back of your chair into mountain pose very good next pose that we're going to do is tree
04:28pose so you're gonna come stand to the right side of your chair please that's it and you're gonna take
04:36your outside leg and it's gonna be like a kickstand to your inside leg so to support yourself take your your
04:42arm and you're gonna bring it to or excuse me your hand to the chair and then you're gonna take your
04:47foot like a kickstand that's it and then your toes are like roots to a tree and what a roots to a tree
04:55do support the tree so this is gonna help you to stabilize bring one hand to your hip the other hand to
05:02the chair and get tall top your heads like the top of the tree gorgeous and then as you're ready slow and
05:07steady taking your outside okay so some of you may stay here with the chair some of you are gonna take
05:13your other arm up coming into full expression of tree pose finding your balance connect with your
05:20breath take a full deep breath in deep breath out slowly you're gonna bring your hand down to the chair
05:27hand down step back to mountain and we're gonna take it to the other side so stepping to the other side of
05:33your chair that's it and then again outside legs to take your inside arm to the chair for stability
05:40outside leg is like a kickstand hand is on your hip when you feel calm and balanced take your outside
05:48arm up okay so keep your hand on your chair if this helps support your balance feeling like you would like
05:55to move a little bit deeper you can reach your other arm up that's it and connect back with your breath take a
06:01full deep breath in full deep breath out very good taking the hand down take your other hand down step
06:11back we're in mountain beautiful taking yourself back towards the front of your chair and then you're
06:17gonna bring yourself back down to a seated position feet are nice and flat on the floor sitting up nice
06:22and tall in your body so we're gonna move into a seated twist here you're gonna inhale reach your arms up
06:26like you're giving me a double high five that's it and now you are going to take your right hand to
06:33your left knee and your left hand it's like a backstroke all the way behind you bring your hand
06:38onto the chair good turn your palm to face out take a full deep breath and sit up tall and then as you
06:44breathe out twist and look over your shoulder towards that back thumb very good and then inhale we're gonna
06:51come to center reach your arms up and now you're going to take your left hand to your right knee inhale
06:56reach your fingertips up exhale like a backstroke behind you beautiful sit up nice and tall take a
07:02deep breath in deep breath out twist and look over your shoulder beautiful inhale come back to center reach
07:10your arms up good job give me that high five nice job bringing your hands back down towards your knees so
07:16we're gonna go into rainbow breathing here and what shape is a rainbow an arch so we're gonna make
07:23that arc or arch like shape using our spine of our back so hands are on your knees and pressing firmly
07:29into your feet and your hands against your knees you're gonna inhale draw your shoulder blades together and
07:33then you're gonna exhale it's like you're pushing your spine towards the chair behind you really round
07:38that's it and then inhale draw the shoulder blades together exhale round beautiful last time take a
07:47full deep breath in good deep breath out and round inhale coming back up nice tall spine we're gonna inhale
07:56reach your arms up and we're gonna take a forward fold here okay so you're gonna exhale and maybe you're
08:01gonna bring your legs together if that's more comfortable or your legs apart and you're gonna exhale
08:05and you're gonna fold yourself right over your legs and if you have a desk you can always stack your arms
08:12and take a forward fold that way and just let your head relax here like it's heavy like a coconut would
08:19hang from a palm tree that's it take a full deep breath in deep breath out and then slowly you're gonna bring
08:30your hands down towards your chair chin to your chest slowly we're gonna come all the way back up to see
08:38beautiful inhale reach your arms up let your palms press exhale bringing your hands down back towards your knees
08:45very good
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