00:00just try to do some what's called Ujjayi breathing and that means that you're
00:04making kind of a Darth Vader sound when you breathe to find it you can try to
00:09fog up your hand with an imaginary miracle so that sound that you make
00:14that's kind of the placement of your throat but you keep your mouth closed
00:19and breathe through your nose teeth apart mouth closed and just try to
00:23inhale on a count of four and pause and exhale two three four close your eyes
00:33and inhale two three four through your nose and exhale two three four you can
00:42put your hands on your lap just continue to breathe two three four and exhale two
00:50three four imagine a string on the very top of your head and it's just gently
00:57tugging you toward the heavens so that your spine can be nice and stretched and
01:03try to relax your butt muscles let your sits bones those muscles in the middle of
01:08your butt just sink into the ground beautiful and just keep breathing and no
01:18matter what sounds you hear around you whether it's your kids laughing or a
01:22garbage truck or the phone is ringing maybe you're getting alerts just stay
01:27with yourself yourself and breathe put your hand on your heart and feel the air
01:38coming in and out of your lungs and try to let the air go a little bit deeper all the
01:51way to your belly and your lungs start all the way up here in your collarbone so let the air come high
01:57and low beautiful so I'm gonna ask you to come to all fours but stay with your
02:11breath keep your mouth closed oh my dog is in the bathroom she's visiting us which is
02:16amazing because we're about to do cat cow so you can say hi to Josephine Baker the
02:22amazing wonder dog but come to all fours and you're gonna inhale gently stretch
02:30your spine and exhale curve your spine and just move with your breath inhale and
02:41exhale and push through your hands inhale and push through your hands to exhale really try to wake up
02:55your spine let your breath be part of the movement now inhale take your right arm up and stretch
03:09and let your eyes gaze toward your hand keep inhaling and exhaling good reach a little bit more reach
03:21all the way through your fingertips let your heart shine out imagine there's a bright light in your heart
03:26and exhale you're gonna curve your arm through so I'll spin around so you can see you're gonna
03:32curve your arm through and relax your head beautiful come back to all fours and do a little bit more cat and
03:47cow just let it be like a massage now for your spine let the air wake up your spine
03:59and now your left hand reach up again you're pushing through the hand that's on the floor
04:15you're reaching through the hand that's reaching to the sky keep inhaling and exhaling through your nose
04:22gaze up relax your face don't scrunch your face try to relax your eyes relax your face exhale
04:29and again reach through
04:33and I'll turn around for you again you're gonna reach through and rest your head on the ground
04:41inhale exhale let that be a nice stretch for your back and your shoulder
04:47maybe even for your lower back your upper back your shoulder your neck just try to relax into the floor
04:56and reach these fingers don't let these fingers get lazy let them reach us as they stretch create space
05:06beautiful come back up and we're gonna sit
05:12so you can sit comfortably we're gonna sit crisscross applesauce so one leg in front of the other if you
05:20want to put a towel under your knees to support you you can do that that's fine we're gonna bring our
05:25hands to prayer pose which is also anjali mudra this means offering so we're offering our breath and our
05:32bodies today to our highest self to self-love inhale reach up and exhale spin around you're going to get a
05:44spinal twist so with this pose it's really important that you inhale again that idea of
05:50give a string at the top of your head inhale up and then exhale twist your body around and you can use
05:57this hand pressing against your knee to push you around spinal twists are so good it rings out the spine
06:04you can imagine wringing all the toxins out of your organs making space for more breath inhale
06:13and exhale
06:18and inhale back to prayer pose inhale and exhale twist
06:29so just keep breathing we're doing a lot of work with the spine today because
06:33you know if i've said this before on instagram but if somebody is spineless
06:38it's as if they have no inner strength no moral code so we want our our spines to be strong
06:47flexible alive so that we have real strength remember inhale up and exhale twist
06:56bring your hands back to prayer pose and then switch your legs we're going to do the same thing again
07:06just one more time each pose with with your legs now switch to the other ones in front and this time
07:11i want to talk less so that we can all just breathe more just follow your breath see what comes up push
07:17push yourself but be loving and gentle inhale
07:22and exhale
07:23and so what does that mean to push yourself past your comfort zone but also be loving about it to not
07:39force yourself but to be gentle as you explore going a little bit past your comfort zone
07:49and encouraging yourself come back to the front encouraging yourself to be
07:54the best version of you today in this moment inhale and exhale
08:11beautiful inhale and for our last pose for this sequence we are going to bring your
08:30feet to butterfly pose and i like to add a little bit of a foot massage in this moment because
08:38for us to stand up in life and whether it's standing poses or just standing in our kitchens
08:43whatever it is our feet need to be awake for us to be able to have really strong healthy posture
08:51we don't want to forget our feet they are our base they are how we interact with the earth
08:57so you want to wake your feet up you want to show your feet some love
09:03and then we're going to bend over now for this pose to be most relaxing for you
09:07maybe you want to get a book or a block or a towel or blanket or you can take both fists and put them
09:14on top of each other so that you're not reaching to rest your head you have a little bit of a platform
09:19to hangover
09:24and just let your head be heavy so don't look at me look down let your head be heavy
09:33let your legs be heavy i know it's a it's a stretch but try to just release with every exhale release
09:40let your lips be heavy let your eyes be heavy
09:48let this curve in your spine just feel restorative and relaxing
09:53beautiful and roll up
10:07let's do one more sort of cat and cow in this pose
10:12so use your hands to pull your spine forward to open your heart inhale stay here really shine your heart
10:20out really stretch your spine and exhale push again use your hands to push yourself away and
10:27curve your spine one more time inhale
10:31and exhale
10:40and then come back to seated pose and i like to end every series oh i kind of want to roll my head
10:48around so if you want to release your neck a little bit you can roll your head oh that's nice
10:55and sometimes i wind up doing this and sort of giving myself a little bit of a massage feeling
11:00where i'm tight so that when i go into my final breathing or prayer time whatever it is
11:06i'm really released so namaste
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