00:00We're going to go through a sequence that's really fantastic right before bed
00:04or just to calm the nervous system down at any time.
00:06It's my favorite.
00:09Elsa's favorite.
00:11Okay, so if you're a busy mom, like Elsa is, and a working person, this is really great.
00:16So you're going to start with the knees a little bit wider.
00:18And we're going to start in Child's Pose, resting the ribcage just in between the thighs, so not too wide.
00:28Take your hands beside your head.
00:31Press into your hands and rise up.
00:35We're going to lie on our back now.
00:37Drop your seat to one side.
00:39Swing your legs forward.
00:40Keep your knees bent and roll all the way onto your back.
00:45Okay.
00:48Now lifting your right arm up,
00:50you're going to bend the elbow and slide the hands up between the shoulder blades.
00:55And then we're just going to lift the left foot off the floor.
00:57Thread the arms through.
00:58Hold onto the shin and draw the whole shape in.
01:01Good to lift the shape.
01:03Lift the foot off now.
01:04Thread the arms through the gate.
01:06Hold onto the shin and draw the whole shape in.
01:15Breathing out, feeling the belly relax down towards the spine.
01:28Those of you who have a bit more time at home.
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