00:09the fourth chakra is the heart chakra balancing the fourth chakra opens us up to love
00:16sit comfortably place your hands on your heart listen to your breath listen to your heart
00:24beating in your hands roll your shoulders up back and down a couple of times
00:39stand on your knees place your hands on your sacrum direct your tailbone towards the floor
00:46take a deep inhale lift your heart up towards the sky lay down on your back bend your knees and
01:00place
01:00your feet hip-width apart lift your hips a little interlace your fingers behind your back roll one
01:09shoulder and then the other shoulder under your back lift your heart up and over your nose breathe
01:21and continue to lift your heart press your feet firmly down into the floor as your knees reach
01:28forward to come out of the pose release your fingers and roll down vertebrae by vertebrae
01:35and then enjoy this happiness in your heart
