WEBVTT 00:00:05.405 --> 00:00:06.621 - All right, my darling friends. 00:00:06.621 --> 00:00:08.551 Let's begin with cat-cow. 00:00:08.551 --> 00:00:11.144 Come into tabletop position. 00:00:12.446 --> 00:00:15.482 And we'll start to move with the breath. 00:00:15.482 --> 00:00:19.653 Inhale, drop the belly, open the chest nice and slow. 00:00:20.754 --> 00:00:24.517 Exhale, round through chin to chest. 00:00:26.477 --> 00:00:31.268 Inhale, open the chest, feel the front body stretch. 00:00:32.833 --> 00:00:38.695 And exhale, rounding through, navel draws up. 00:00:39.476 --> 00:00:44.317 Couple more here, move with your breath, nice and slow. 00:00:44.612 --> 00:00:46.683 Waking up the body. 00:00:48.348 --> 00:00:52.452 Setting a mindful tone for the day. 00:00:52.923 --> 00:00:55.455 One more cow pose, drop the belly. 00:00:55.455 --> 00:00:57.858 This time really tug the shoulders away from the ears 00:00:57.858 --> 00:01:00.827 and press into the feet firmly. 00:01:00.827 --> 00:01:03.931 And then one more cat pose, really arch the spine, 00:01:03.931 --> 00:01:06.549 and claw into the fingertips. 00:01:07.040 --> 00:01:09.189 Chin to chest, 00:01:09.189 --> 00:01:10.737 great work, inhale. 00:01:10.737 --> 00:01:14.295 Tabletop, this time bump the hips to the left, 00:01:14.295 --> 00:01:16.967 and then turn to look past your right shoulder. 00:01:16.967 --> 00:01:19.279 Feel a nice stretch in the side body. 00:01:19.279 --> 00:01:22.137 Keep the hands and feet rooted to the earth. 00:01:22.137 --> 00:01:24.991 And then slowly, gently come through center, 00:01:24.991 --> 00:01:27.260 bump the hips to the right and turn 00:01:27.260 --> 00:01:29.483 to look past your left shoulder. 00:01:29.483 --> 00:01:32.613 Again keep the hands and feet grounded. 00:01:32.613 --> 00:01:35.794 Continue to breath here 00:01:35.794 --> 00:01:40.133 as we slowly wake up the body with love. 00:01:40.133 --> 00:01:41.768 Back to center we go. 00:01:41.768 --> 00:01:44.338 Drop the elbows right where the hands are. 00:01:45.043 --> 00:01:47.081 Take a deep breath in, 00:01:47.081 --> 00:01:48.709 and then on your exhale, 00:01:48.709 --> 00:01:51.647 slowly walk the knees back, 00:01:51.647 --> 00:01:54.381 Puppy posture or heart to earth pose, 00:01:54.381 --> 00:01:57.714 a beautiful way to kick off the day. 00:01:58.385 --> 00:02:03.366 Nice chest opener here, breath deep, opening the shoulders. 00:02:04.224 --> 00:02:08.095 We get the head just under the heart here. 00:02:09.760 --> 00:02:14.293 Welcoming some fresh oxygen, 00:02:14.293 --> 00:02:16.803 fresh blood flow. 00:02:21.562 --> 00:02:24.578 And then slowly come all the way back up 00:02:24.578 --> 00:02:26.876 to tabletop position. 00:02:27.647 --> 00:02:32.352 Again take your time, then we'll curl the toes under. 00:02:32.352 --> 00:02:35.355 Take a deep breath in and on the exhale, 00:02:35.355 --> 00:02:38.392 send the hips up high, Downward Facing Dog, 00:02:38.392 --> 00:02:40.997 peddle it out nice and easy. 00:02:42.295 --> 00:02:47.355 Start to deepen your breath, shake the head loose. 00:02:48.532 --> 00:02:51.331 Give thanks for your body. 00:02:54.041 --> 00:02:58.612 And appreciate yourself for taking this moment 00:02:58.612 --> 00:03:02.115 to do a quick check in, to move it around. 00:03:02.983 --> 00:03:07.654 When you're ready, walk the feet to the middle of the mat. 00:03:07.654 --> 00:03:09.299 Bend the knees, come into Forward Fold. 00:03:09.299 --> 00:03:12.359 Again we're letting the blood flow opposite direction here. 00:03:12.359 --> 00:03:16.329 Shake the head loose, relax through your shoulders. 00:03:16.329 --> 00:03:18.698 Really feel your feet grounded to the earth here 00:03:18.698 --> 00:03:21.435 and again connect to a little gratitude. 00:03:21.435 --> 00:03:24.604 Definitely appreciate yourself, smile. 00:03:26.116 --> 00:03:29.396 And you should feel good, happy, proud, 00:03:29.396 --> 00:03:33.747 that you took this time to connect to your body, 00:03:33.747 --> 00:03:37.250 give it some love, connect to your breath. 00:03:39.950 --> 00:03:41.501 Alright bend the knees generously, 00:03:41.501 --> 00:03:45.192 bring the belly to the tops of the thighs. 00:03:45.192 --> 00:03:49.029 And when you're ready we'll slowly roll it up. 00:03:53.266 --> 00:03:57.437 Nice and slow, feel your feet press into the earth. 00:03:59.206 --> 00:04:02.876 Grounding in this moment for yourself 00:04:02.876 --> 00:04:06.546 as you slowly rise up to Mountain Pose. 00:04:06.546 --> 00:04:09.580 When you get there, take a moment to move the shoulders 00:04:09.580 --> 00:04:13.220 a little bit, just soft easy movement. 00:04:14.721 --> 00:04:17.224 Continue to deepen the breath. 00:04:24.985 --> 00:04:27.054 And then see if you can feel it out, 00:04:27.054 --> 00:04:29.503 and align your head over your heart, 00:04:29.503 --> 00:04:31.438 your heart over the pelvis as you either 00:04:31.438 --> 00:04:34.007 bring the feet together, really together, 00:04:34.007 --> 00:04:35.746 or you can choose to go hip width apart. 00:04:35.746 --> 00:04:39.012 Just nice mindful footing, really feel like you're pressing 00:04:39.012 --> 00:04:41.715 away from the earth as we spread the fingertips. 00:04:41.715 --> 00:04:43.917 And this is that big good morning stretch, 00:04:43.917 --> 00:04:46.306 reach your fingertips all the way up towards the sky, 00:04:46.306 --> 00:04:49.389 take a deep breath in, stretch, stretch, stretch, 00:04:49.389 --> 00:04:51.892 really maximize the stretch here, give it your all, 00:04:51.892 --> 00:04:55.662 feel it out, notice what it feels like to be alive today. 00:04:55.662 --> 00:04:59.023 Stretch, stretch, stretch, even more. 00:04:59.346 --> 00:05:01.538 And then slowly release and release 00:05:01.538 --> 00:05:04.818 interlace the fingertips behind the back. 00:05:04.818 --> 00:05:06.807 Knuckles draw down and away, 00:05:06.807 --> 00:05:09.309 this is our last move here so draw the shoulder blades 00:05:09.309 --> 00:05:12.812 together and lift your heart, open your mind. 00:05:12.812 --> 00:05:15.782 Take a deep breath in and exhale, 00:05:15.782 --> 00:05:19.252 ending with a big hug today, release the arms, 00:05:19.252 --> 00:05:21.955 and give yourself a big hug. 00:05:21.955 --> 00:05:25.625 And I encourage you to lift your hearts one last time. 00:05:25.625 --> 00:05:29.062 Really feel your feet pressing away from the earth. 00:05:29.062 --> 00:05:31.565 Take one final deep breath in. 00:05:33.433 --> 00:05:35.602 And exhale, Mountain Pose. 00:05:38.715 --> 00:05:39.873 Nice work.