00:00Let's go ahead and get started. Lift your feet up. Place your feet down. Make sure that your feet face forward.
00:27Move your bottom to your chair. Touch the top of your head. Reach one hand into the air. Reach your other hand into the air.
00:34That's it. Now you are going to take your right hand over your heart. Take your left hand to your belly.
00:44Take a full deep breath in. You're going to fill your belly full. Breath goes all the way to the top of the chest.
00:51Breathe out. Pull your belly back. Good. Breathe in. Breathe out. One more. Big breath in. Big breath out. Very good.
01:09Reach your arms high into the air. Touch the top of your head. Touch your shoulders. Touch your hips. Touch your thighs. Touch your hands to your knees.
01:20Sitting up in the tallest posture you can. Look down towards the floor. Take a deep breath in. Smooth, easy breath out.
01:38Letting any stress or tension go right out of your mouth. Take a big breath in. Big breath out. Good.
01:47And we are going to relax our neck. Drop your chin to your chest. Drop your right ear towards your right shoulder.
01:53Bring your head back on top of your neck. Left ear, left shoulder. Chin back to your chest. Head back on top of your neck.
02:03So let's do that again. Chin to your chest. This time go left ear, left shoulder. Head back on top of your neck.
02:09Right ear, right shoulder. Chin back to your chest. Lift your head back up. Very good. Touch your shoulders. Touch your ears.
02:19Touch the top of your head. Drop your hands to the side of your body. Shoulder circles. Ready?
02:25Use your breath to move your body. Breathe in. Breathe out. Breathe in. Breathe out. Very good.
02:36Big circles like you are drawing circles with your shoulders. Breathe in. And breathe out.
02:42Now we are going to draw circles with our hands. You are going to reach your hands out and just gently wiggle your fingers.
02:47Now I want you to imagine your arms are like the rays of the sun. Ready? We are going to breathe in.
02:52Sunshine arms go up. Open your mouth. Big ocean breath out.
02:58Letting all the stress or worry you have wash out of your mouth. Do that two more times. Ready?
03:03Big breath in. Big breath out. Big breath in. Big breath in. Big breath out. Big breath in. Big breath out.
03:16That's it. Look down at your feet. Make sure your feet face forward. Your bottoms glued to your chair. Stretch your arms back up high.
03:22Wiggle your fingers. Make two tight fists with your hands. Roll your wrist in one direction.
03:27Good. Roll your wrist in the other direction. Stretch those hands back up and give me a big double high five.
03:33That's it. And now you are going to take your left hand and touch your right knee.
03:39Your right hand behind you. Sit up tall. Take a deep breath in. As you breathe out, twist and look over your shoulder.
03:47Breathe in. Come back to center. Reach your hands up. What hand is this?
03:52Your left hand. You are going to take your right hand to your left knee. Your left hand behind you.
03:58Take a deep breath in. Sit up tall. As you breathe out, look over your shoulder.
04:03Very good. Come back to center. Stretch those arms up. Touch your hands to your knees.
04:09We are going to do rainbow spine next. So hands around your knees, making the rainbow shape with your spine.
04:14Breathe in. Shoulder blades together. Gaze up. Breathe out. Really round your spine. Go the other way.
04:20Good. Breathe in. Letting go of any stress and tension you might have in your back. Breathe out.
04:29And again, big breath in. Look up. Big breath out. Round your spine.
04:35This time, see if you smile a little bit. See how that feels on your face. Take a big breath in.
04:41Big breath out. Stretching the muscles on your face. One more time. Big smile. Breathe in. Breathe out.
04:51That's it. Sitting up tall. Stretch your hands up high. Touch your hands to your head, your shoulders, your hips, your thighs.
04:59Touch your forearms to your thighs. Interlace your fingers. Let your head relax.
05:06So you can stay here. If you want to fold forward more, let your body hang over your legs.
05:13Take a full deep breath in. Deep breath out. Deep breath in. Deep breath out.
05:27Tuck your chin to your chest. You're going to roll all the way back up. That's it.
05:33So the last thing that we're going to do for our class today is we're going to relax with our legs up the chair.
05:39If legs up the chair is not comfortable for you, you can always just relax back in your chair.
05:46But why don't you try legs up the chair if you have the space. You're going to come onto the floor.
05:52You're going to put your legs up onto the chair. That's it.
05:59And you can stretch your arms up if you have space. You can make a field goal with your arms.
06:05Or you can rest your hands on your belly. And you can look up towards the ceiling.
06:10Soften your eyes. Relax your jaw. Think about your body like an ice cube melting into the floor.
06:22Melting on the chair.
06:29And take a full deep breath in.
06:33Letting any stress or worries you may have go on the out breath.
06:39And then I want you to wiggle your fingers. Wiggle your toes. Stretch your arms up.
06:53Slowly bring your legs off of the chair. You're going to roll to one side. That's it.
07:00All the way back up to seated. Coming back to your chair.
07:06Look at your feet. Make sure your feet face forward.
07:10Shoulders down. Hands to the side. Sunshine arms, ocean breath.
07:15Breathe your arms up. Big breath out.
