WEBVTT 00:00:09.110 --> 00:00:11.639 okay so we're going to begin flat on our 00:00:11.639 --> 00:00:16.110 backs today now this is a gentle morning 00:00:16.110 --> 00:00:18.180 practice so permission to take your time 00:00:18.180 --> 00:00:20.520 here today you know just checking in 00:00:20.520 --> 00:00:22.200 with the body and going nice and slow 00:00:22.200 --> 00:00:25.770 here especially at the beginning so I'm 00:00:25.770 --> 00:00:27.119 going to take a second to check in with 00:00:27.119 --> 00:00:29.520 my heels make sure they're in line with 00:00:29.520 --> 00:00:31.649 the hips or if you're feeling like 00:00:31.649 --> 00:00:33.660 having a really good morning open them a 00:00:33.660 --> 00:00:36.780 little wider arms resting gently at the 00:00:36.780 --> 00:00:38.910 sides palms face up we'll take a second 00:00:38.910 --> 00:00:41.250 to press into my head press into my 00:00:41.250 --> 00:00:43.500 elbows and lift the chest up so that I 00:00:43.500 --> 00:00:45.120 could draw my shoulder blades in and 00:00:45.120 --> 00:00:47.460 down shoulders away from the ears and 00:00:47.460 --> 00:00:50.730 then relax back down onto the earth and 00:00:50.730 --> 00:00:52.050 what I'm doing is I'm basically just 00:00:52.050 --> 00:00:53.660 opening up this area of my chest 00:00:53.660 --> 00:00:56.790 energetically but also physically 00:00:56.790 --> 00:00:59.430 feeling the skin of the the chest kind 00:00:59.430 --> 00:01:00.570 of stretch open here 00:01:00.570 --> 00:01:03.960 and then I tuck my chin to my chest 00:01:03.960 --> 00:01:05.610 lengthen through the back of the neck 00:01:05.610 --> 00:01:09.270 and take a second here to connect to my 00:01:09.270 --> 00:01:11.249 natural breath so just noticing the 00:01:11.249 --> 00:01:14.159 natural ebb and flow of the breath can 00:01:14.159 --> 00:01:15.749 close your eyes so if you're really 00:01:15.749 --> 00:01:17.789 sleepy and you don't want to go back to 00:01:17.789 --> 00:01:20.130 sleep right away you can just keep a 00:01:20.130 --> 00:01:23.069 soft gaze a nice Drishti past the edge 00:01:23.069 --> 00:01:28.200 of the nose here so first just noticing 00:01:28.200 --> 00:01:30.240 the natural rhythm the natural ebb and 00:01:30.240 --> 00:01:32.039 flow of the breath kind of honoring the 00:01:32.039 --> 00:01:33.659 breath in that way here as we start our 00:01:33.659 --> 00:01:38.490 day then the nice and easy nothing fancy 00:01:38.490 --> 00:01:40.439 just rolling the head here rocking 00:01:40.439 --> 00:01:42.209 rather the head a little side to side 00:01:42.209 --> 00:01:47.189 ear to ear can relax the jaw soften the 00:01:47.189 --> 00:01:50.880 skin of the face sloshing the back of 00:01:50.880 --> 00:01:52.649 the head and checking in with the neck 00:01:52.649 --> 00:01:57.179 here maybe the breath starts to deepen 00:01:57.179 --> 00:01:59.509 here 00:01:59.609 --> 00:02:03.310 slowly waking up the body one nice sweet 00:02:03.310 --> 00:02:11.620 inhale at a time okay then I'll come 00:02:11.620 --> 00:02:13.870 back to Center stillness take a nice 00:02:13.870 --> 00:02:19.209 deep breath in exhale let it out letting 00:02:19.209 --> 00:02:21.129 the weight of the body go completely and 00:02:21.129 --> 00:02:22.660 fully into the earth into the mat 00:02:22.660 --> 00:02:29.049 feeling supported here I'm going to 00:02:29.049 --> 00:02:31.090 bring my awareness to my feet so nice 00:02:31.090 --> 00:02:34.540 and easy pressing into the heels and 00:02:34.540 --> 00:02:38.230 then pointing through the toes pressing 00:02:38.230 --> 00:02:42.280 into the heels and pointing through the 00:02:42.280 --> 00:02:44.920 toes and then just I'll pass it over to 00:02:44.920 --> 00:02:47.110 you here maybe rotating or rocking the 00:02:47.110 --> 00:02:49.930 ankles little side-to-side rotating them 00:02:49.930 --> 00:02:52.239 in a couple circles and again nothing 00:02:52.239 --> 00:02:54.310 fancy just nice organic movement here as 00:02:54.310 --> 00:02:56.379 I wake up the feet wake up my roots for 00:02:56.379 --> 00:02:59.260 the day maybe spreading the toes and 00:02:59.260 --> 00:03:01.269 then noticing that ripple effect that 00:03:01.269 --> 00:03:02.709 naturally happens when I press in my 00:03:02.709 --> 00:03:04.540 heels kind of feeling that sit bone to 00:03:04.540 --> 00:03:06.730 heel connection when I point my toes 00:03:06.730 --> 00:03:08.880 maybe lengthening the tops of the legs 00:03:08.880 --> 00:03:11.290 noticing how the tops of the thighs take 00:03:11.290 --> 00:03:15.609 shape when I engage the fee noticing 00:03:15.609 --> 00:03:19.569 that ripple effect in the body and relax 00:03:19.569 --> 00:03:22.840 the feed and bring it to my hands same 00:03:22.840 --> 00:03:25.000 thing here spreading the fingertips now 00:03:25.000 --> 00:03:28.239 and then reeling them in rotating the 00:03:28.239 --> 00:03:30.849 wrists and again I hand it over to you 00:03:30.849 --> 00:03:32.769 just finding that nice organic movement 00:03:32.769 --> 00:03:36.910 as I bring awareness took my hands the 00:03:36.910 --> 00:03:38.560 wrists and then same thing here letting 00:03:38.560 --> 00:03:41.859 that ripple effect happen noticing what 00:03:41.859 --> 00:03:44.230 it does in the body if you only really 00:03:44.230 --> 00:03:45.280 want to get into it right away you can 00:03:45.280 --> 00:03:46.840 start to feel it in the torso and the 00:03:46.840 --> 00:03:49.599 shoulder now I'm going to add my feet 00:03:49.599 --> 00:03:51.760 back in and my ankles and just notice 00:03:51.760 --> 00:03:54.639 how that affects the body so we can do 00:03:54.639 --> 00:03:56.019 this in our bed too you notice my hip 00:03:56.019 --> 00:03:58.180 points start to shift I'm sure I look a 00:03:58.180 --> 00:04:00.910 little silly here but starting to just 00:04:00.910 --> 00:04:03.129 integrate the body which is again what 00:04:03.129 --> 00:04:05.069 my yoga is all about what this practice 00:04:05.069 --> 00:04:06.959 inspires 00:04:06.959 --> 00:04:12.180 that connective tissue breathing a 00:04:12.180 --> 00:04:15.540 little life into the body once you feel 00:04:15.540 --> 00:04:22.800 satisfied come back and now I'm going to 00:04:22.800 --> 00:04:24.600 practice just integrating the breath to 00:04:24.600 --> 00:04:26.550 the movement the movement to the breath 00:04:26.550 --> 00:04:28.470 so marrying those two together I'll 00:04:28.470 --> 00:04:30.090 inhale reach the fingertips up and 00:04:30.090 --> 00:04:33.509 overhead full body stretch and exhale 00:04:33.509 --> 00:04:36.960 floating the fingertips down good 00:04:36.960 --> 00:04:39.330 morning inhale spreading the fingertips 00:04:39.330 --> 00:04:43.410 deep breath reach it up stretch and 00:04:43.410 --> 00:04:48.960 exhale floating down one more inhale 00:04:48.960 --> 00:04:50.190 checking in with the shoulders 00:04:50.190 --> 00:04:51.800 lengthening through the side body 00:04:51.800 --> 00:04:54.800 spreading the fingertips and toes and 00:04:54.800 --> 00:04:59.910 exhale float it down press the palms 00:04:59.910 --> 00:05:01.949 into the earth all ten fingerprints root 00:05:01.949 --> 00:05:03.960 down I'm going to hug the knees into the 00:05:03.960 --> 00:05:06.270 chest either by drawing one at a time or 00:05:06.270 --> 00:05:08.940 I can begin to already light that fire 00:05:08.940 --> 00:05:11.310 gently in the belly by drawing both 00:05:11.310 --> 00:05:13.289 knees in at the same time pressing into 00:05:13.289 --> 00:05:16.440 the palms and then letting the lower 00:05:16.440 --> 00:05:18.690 back become flush with the mat keep the 00:05:18.690 --> 00:05:20.550 feet nice and soft here remember this is 00:05:20.550 --> 00:05:24.180 gentle morning practice I'm going to 00:05:24.180 --> 00:05:25.860 wrap my arms around my shins here 00:05:25.860 --> 00:05:28.979 keeping the shoulders relaxed soft feet 00:05:28.979 --> 00:05:33.050 soft in the face take a deep breath in 00:05:33.050 --> 00:05:34.860 lengthen through the back of the neck 00:05:34.860 --> 00:05:37.440 and exhale slowly peel the nose up to 00:05:37.440 --> 00:05:38.880 meet the knees we're going to do three 00:05:38.880 --> 00:05:40.440 of these just checking with the spine 00:05:40.440 --> 00:05:43.020 with the support of the earth on an 00:05:43.020 --> 00:05:46.430 exhale we float it down 00:05:49.500 --> 00:05:55.889 deep breath in relax the shoulders hmm 00:05:55.889 --> 00:06:01.419 and one more time exhale hedgehog pose 00:06:01.419 --> 00:06:04.240 navel draws down tailbone scoops up lots 00:06:04.240 --> 00:06:05.770 of space between the shoulders and the 00:06:05.770 --> 00:06:08.320 ears here and just visualizing that 00:06:08.320 --> 00:06:11.460 space between each vertebra one by one 00:06:11.460 --> 00:06:16.030 spreading and then we exhale release to 00:06:16.030 --> 00:06:19.560 a reclined baddha konasana or butterfly 00:06:19.560 --> 00:06:22.600 nice and soft as I release down here if 00:06:22.600 --> 00:06:24.610 the hips feel really tight it is morning 00:06:24.610 --> 00:06:27.070 and low then we can draw the toes down 00:06:27.070 --> 00:06:28.270 towards the edge of mat so we don't have 00:06:28.270 --> 00:06:31.840 to be in a full soup Tabata Kinison here 00:06:31.840 --> 00:06:34.150 open the chest open the shoulders maybe 00:06:34.150 --> 00:06:36.220 draw your shoulder blades down we're 00:06:36.220 --> 00:06:37.270 going to take the hands to the belly 00:06:37.270 --> 00:06:38.949 here so again the heels can be drawn up 00:06:38.949 --> 00:06:43.479 here or the toes can draw down so no 00:06:43.479 --> 00:06:44.650 sharp pain 00:06:44.650 --> 00:06:46.600 make sure there's no sharp pain here so 00:06:46.600 --> 00:06:48.070 make adjustments as needed 00:06:48.070 --> 00:06:51.190 always hands come to the belly and I'm 00:06:51.190 --> 00:06:53.139 going to take three nice full breaths in 00:06:53.139 --> 00:06:55.479 as I inhale the hands of the belly rise 00:06:55.479 --> 00:07:02.219 belly breath and on an exhale they fall 00:07:04.349 --> 00:07:06.910 checking in with the breath inhale belly 00:07:06.910 --> 00:07:15.760 Rises and exhale it falls one more time 00:07:15.760 --> 00:07:18.160 inhale feeling the skin of the belly 00:07:18.160 --> 00:07:23.650 stretch as you inhale it Rises and 00:07:23.650 --> 00:07:27.239 exhale it Falls 00:07:28.750 --> 00:07:30.830 beautiful take the fingertips to the 00:07:30.830 --> 00:07:32.690 outer edges of the legs we'll close this 00:07:32.690 --> 00:07:35.260 chapter as we bring the knees together 00:07:35.260 --> 00:07:38.630 inhale reach the knees again excuse me 00:07:38.630 --> 00:07:40.030 squeeze the knees up towards the heart 00:07:40.030 --> 00:07:42.620 arms wrap around the shins take a couple 00:07:42.620 --> 00:07:44.090 seconds here to rock a little left to 00:07:44.090 --> 00:07:44.800 right 00:07:44.800 --> 00:07:46.700 this should feel great in the morning 00:07:46.700 --> 00:07:49.040 crawling the shoulder blades down kind 00:07:49.040 --> 00:07:50.840 of feel like a baby bear cub here kind 00:07:50.840 --> 00:07:54.380 of massaging the back on a tree hear 00:07:54.380 --> 00:07:58.550 something and then I'll cross the right 00:07:58.550 --> 00:08:00.590 ankle over the left grab on to the outer 00:08:00.590 --> 00:08:02.480 edges of the feet if I can't grab the 00:08:02.480 --> 00:08:04.700 outer edges the feet here and I can take 00:08:04.700 --> 00:08:06.500 my middle finger index finger and thumb 00:08:06.500 --> 00:08:09.920 and grab on to the big toe but I like to 00:08:09.920 --> 00:08:11.690 grab all the way to the outer edges here 00:08:11.690 --> 00:08:14.090 kind of squeeze my feet warm them up if 00:08:14.090 --> 00:08:15.440 they're a little chilly maybe take my 00:08:15.440 --> 00:08:16.910 thumbs to the arches of the feet and 00:08:16.910 --> 00:08:20.180 give them a little wake-up call this is 00:08:20.180 --> 00:08:22.550 also a great little posture little shape 00:08:22.550 --> 00:08:24.440 to take in bed before you even roll out 00:08:24.440 --> 00:08:27.650 of bed just be mindful and I can bend 00:08:27.650 --> 00:08:29.450 the elbows a little left to right and 00:08:29.450 --> 00:08:31.910 then when I begin to rock north to south 00:08:31.910 --> 00:08:33.469 so I already rocked a little left right 00:08:33.469 --> 00:08:35.360 now I'm going to bend the elbows and 00:08:35.360 --> 00:08:37.120 rock north to south 00:08:37.120 --> 00:08:40.250 hello I can rock a couple times here 00:08:40.250 --> 00:08:42.679 massaging the spine then again this 00:08:42.679 --> 00:08:44.179 might look a little silly but it feels 00:08:44.179 --> 00:08:47.450 great massaging the back finding what 00:08:47.450 --> 00:08:52.040 feels good do it as many times as you 00:08:52.040 --> 00:08:55.220 like and then eventually I'll rock up to 00:08:55.220 --> 00:08:58.420 a nice comfortable sukhasan or a nice 00:08:58.420 --> 00:09:03.140 crisscross leg position making sure to 00:09:03.140 --> 00:09:05.420 take a second here to roll up through 00:09:05.420 --> 00:09:08.840 the entire spine and maybe find that 00:09:08.840 --> 00:09:10.610 alignment of head over the heart heart 00:09:10.610 --> 00:09:13.160 over the pelvis so just noticing if the 00:09:13.160 --> 00:09:16.220 weight is shifting forward or rounding 00:09:16.220 --> 00:09:18.470 back we can take a block or a blanket 00:09:18.470 --> 00:09:20.570 and lift the hips up here if we need to 00:09:20.570 --> 00:09:22.730 but taking a second to check in with the 00:09:22.730 --> 00:09:25.630 body in this shape 00:09:29.040 --> 00:09:31.630 okay finding that opposition how's my 00:09:31.630 --> 00:09:32.700 hair 00:09:32.700 --> 00:09:35.860 to find that opposition so lifting up 00:09:35.860 --> 00:09:37.420 through the front body grounding through 00:09:37.420 --> 00:09:38.800 the back body shoulder blades in 00:09:38.800 --> 00:09:40.870 together and down and then again letting 00:09:40.870 --> 00:09:42.700 that conversation or that ripple effect 00:09:42.700 --> 00:09:44.800 happen here you can keep the eyes soft 00:09:44.800 --> 00:09:47.200 so find what it is for you maybe it's a 00:09:47.200 --> 00:09:51.910 couple loops of the shoulders maybe it's 00:09:51.910 --> 00:09:53.829 a couple circles with the head drawing 00:09:53.829 --> 00:09:58.660 circles with the nose and so when I'm 00:09:58.660 --> 00:10:00.760 teaching public class I often ask people 00:10:00.760 --> 00:10:02.740 to just find what it is for them because 00:10:02.740 --> 00:10:03.940 everybody's different 00:10:03.940 --> 00:10:07.360 who knows how you slept you know so just 00:10:07.360 --> 00:10:08.950 taking a couple seconds to come into 00:10:08.950 --> 00:10:10.180 this posture with a little movement 00:10:10.180 --> 00:10:11.880 letting the body have that ripple effect 00:10:11.880 --> 00:10:14.560 so again some suggestions are drawing 00:10:14.560 --> 00:10:16.930 circles with the nose looping the 00:10:16.930 --> 00:10:18.310 shoulders one way and then the other 00:10:18.310 --> 00:10:20.110 sometimes it's nice to round all the way 00:10:20.110 --> 00:10:24.209 forward as we do in our sukhasan video 00:10:24.269 --> 00:10:26.829 and then when I arrive I'll bring the 00:10:26.829 --> 00:10:29.010 palms together at the heart 00:10:29.010 --> 00:10:34.480 nice full breath tops of the thighs roll 00:10:34.480 --> 00:10:35.980 down as the heart lifts up I'm going to 00:10:35.980 --> 00:10:38.529 interlace the fingertips here and inhale 00:10:38.529 --> 00:10:41.170 press the palms forward reach the 00:10:41.170 --> 00:10:42.790 pinkies forward up and back as you take 00:10:42.790 --> 00:10:45.100 a deep breath in and on an exhale 00:10:45.100 --> 00:10:47.290 floating the fingertips down in a way 00:10:47.290 --> 00:10:50.649 just like that we flow again inhale 00:10:50.649 --> 00:10:56.320 interlace reach up heart stays lifted as 00:10:56.320 --> 00:10:58.270 I crawl through the side body and exhale 00:10:58.270 --> 00:11:01.319 float the fingertips down 00:11:02.010 --> 00:11:06.370 interlace inhale pressing forward up and 00:11:06.370 --> 00:11:10.060 back on an exhale this time maybe now I 00:11:10.060 --> 00:11:11.560 start to float the fingertips slightly 00:11:11.560 --> 00:11:13.540 behind the hip points really opening up 00:11:13.540 --> 00:11:15.220 through the chest waking up the 00:11:15.220 --> 00:11:18.010 shoulders two more times like this 00:11:18.010 --> 00:11:22.660 inhale and exhale maybe letting an 00:11:22.660 --> 00:11:28.000 exhale out through the mouth here good 00:11:28.000 --> 00:11:31.680 morning one more inhale 00:11:36.310 --> 00:11:39.110 this time let the fingertips come to the 00:11:39.110 --> 00:11:41.840 earth fingertips pressing into the mat 00:11:41.840 --> 00:11:43.850 or into the earth really pressing into 00:11:43.850 --> 00:11:45.770 that pinky - so all ten fingerprints 00:11:45.770 --> 00:11:47.810 shoulder blades are rotating in and 00:11:47.810 --> 00:11:49.340 together so I'm opening up through the 00:11:49.340 --> 00:11:51.770 chest tops of the thighs are drawing 00:11:51.770 --> 00:11:53.890 down here as I lift up through the heart 00:11:53.890 --> 00:11:56.000 inhale extend through the crown of the 00:11:56.000 --> 00:11:58.130 head on an exhale I'm going to draw a 00:11:58.130 --> 00:11:59.540 line with my nose past the right 00:11:59.540 --> 00:12:01.880 shoulder so nice and easy here gentle 00:12:01.880 --> 00:12:04.490 morning practice I'm going to stay here 00:12:04.490 --> 00:12:06.230 for a couple breaths it's as if I'm 00:12:06.230 --> 00:12:08.240 receiving a kiss on the neck here hello 00:12:08.240 --> 00:12:11.930 good morning but two reaches on here so 00:12:11.930 --> 00:12:13.490 I can draw the shoulder blades in and 00:12:13.490 --> 00:12:14.960 together it can press up and out of the 00:12:14.960 --> 00:12:17.780 fingertips I can really lengthen through 00:12:17.780 --> 00:12:19.430 the crown of the head by maybe lifting 00:12:19.430 --> 00:12:22.280 the chin slightly just really breathing 00:12:22.280 --> 00:12:24.970 in here 00:12:27.970 --> 00:12:31.550 inhale exhale draw your chin to your 00:12:31.550 --> 00:12:35.570 chest and now drawing a line with the 00:12:35.570 --> 00:12:38.630 nose to the opposite side towards the 00:12:38.630 --> 00:12:41.840 left shoulder receiving that kiss on the 00:12:41.840 --> 00:12:45.020 other side of the neck here finding that 00:12:45.020 --> 00:12:51.320 ease that graze and this time we'll draw 00:12:51.320 --> 00:12:54.080 a line with the nose up towards the sky 00:12:54.080 --> 00:12:55.700 careful not to crunch in the back of the 00:12:55.700 --> 00:12:57.500 neck so I'm maintaining that lift in the 00:12:57.500 --> 00:12:59.810 chest and I'm going to inhale open the 00:12:59.810 --> 00:13:02.060 palm so spiral your shoulders open nice 00:13:02.060 --> 00:13:03.710 and wide and inhale spread the 00:13:03.710 --> 00:13:05.720 fingertips left to right really reaching 00:13:05.720 --> 00:13:08.210 as we reach all the way up palms kiss 00:13:08.210 --> 00:13:12.230 together chai and then exhale we're 00:13:12.230 --> 00:13:15.760 going to dive forward onto all fours 00:13:19.300 --> 00:13:22.130 spread the palms nice and wide wrists 00:13:22.130 --> 00:13:23.570 underneath the shoulders knees directly 00:13:23.570 --> 00:13:27.410 underneath the hips I'm going to press 00:13:27.410 --> 00:13:29.480 up and out of my foundation to find that 00:13:29.480 --> 00:13:31.610 tabletop position extend through the 00:13:31.610 --> 00:13:33.440 crown of the head and then I'm going to 00:13:33.440 --> 00:13:35.630 inhale cat cows scooping the heart 00:13:35.630 --> 00:13:38.180 forward feeling the skin of the belly 00:13:38.180 --> 00:13:40.340 stretch close your eyes here soften your 00:13:40.340 --> 00:13:43.080 gaze the tendency is going to want to be 00:13:43.080 --> 00:13:44.760 rush through this but I encourage you to 00:13:44.760 --> 00:13:48.870 really find that micro movement travel 00:13:48.870 --> 00:13:56.760 up and down the spine inhale shoulders 00:13:56.760 --> 00:13:59.760 loop heart radiates forward long belly 00:13:59.760 --> 00:14:03.120 tail up towards the sky and exhale 00:14:03.120 --> 00:14:05.220 starting at the tail letting it travel 00:14:05.220 --> 00:14:07.260 all the way up pressing up and out of 00:14:07.260 --> 00:14:08.880 the tops of the feet here pressing up 00:14:08.880 --> 00:14:12.720 and out of the palms crown of the head 00:14:12.720 --> 00:14:14.970 releases let's do one more moving with 00:14:14.970 --> 00:14:17.090 the breath 00:14:28.840 --> 00:14:32.090 inhale come to tabletop position I'm 00:14:32.090 --> 00:14:35.390 going to curl the toes and slowly walk 00:14:35.390 --> 00:14:38.750 my fingertips up towards the tops of the 00:14:38.750 --> 00:14:43.160 thighs take a second here to inhale open 00:14:43.160 --> 00:14:46.390 the shoulders open the palms reach up 00:14:46.390 --> 00:14:49.160 slide back bend here and then exhale 00:14:49.160 --> 00:14:54.140 releasing back down I'm going to come 00:14:54.140 --> 00:14:55.490 onto the tops of the feet here now two 00:14:55.490 --> 00:14:56.720 big toes are going to come together 00:14:56.720 --> 00:14:59.570 knees are going to wide in now I'm going 00:14:59.570 --> 00:15:01.430 to dive back in all fours for a cat cow 00:15:01.430 --> 00:15:02.690 variation and this is one of my 00:15:02.690 --> 00:15:04.580 favorites so fingertips are going to 00:15:04.580 --> 00:15:06.380 reach forward so I'm going to maintain 00:15:06.380 --> 00:15:08.330 the same movement that I did in cat cow 00:15:08.330 --> 00:15:10.280 but I'm going to take it in a circle so 00:15:10.280 --> 00:15:12.110 this is where the good morning practice 00:15:12.110 --> 00:15:15.260 really gets good I inhale scoop my heart 00:15:15.260 --> 00:15:16.880 come forward again knees are nice and 00:15:16.880 --> 00:15:18.590 wide about as wide as the mat big toes 00:15:18.590 --> 00:15:22.220 together inhale and as you exhale take 00:15:22.220 --> 00:15:25.190 it around through extended Child's Pose 00:15:25.190 --> 00:15:27.110 fingertips reaching I'll pause here just 00:15:27.110 --> 00:15:30.560 to show you the shape and I'm going to 00:15:30.560 --> 00:15:32.780 continue my journey as I inhale scoop 00:15:32.780 --> 00:15:37.370 the heart come forward and exhale navel 00:15:37.370 --> 00:15:40.250 draws up as I round the spine around and 00:15:40.250 --> 00:15:47.870 back inhale come forward and exhale come 00:15:47.870 --> 00:15:54.230 back now you're off so this is going to 00:15:54.230 --> 00:15:55.520 be a little bit different for everyone I 00:15:55.520 --> 00:15:57.260 encourage you to open yourself up to a 00:15:57.260 --> 00:15:58.640 new experience I know I may look a 00:15:58.640 --> 00:16:00.620 little silly here but I'm going to start 00:16:00.620 --> 00:16:03.170 to really see if I can shine a little 00:16:03.170 --> 00:16:05.089 light into those dark crevices of the 00:16:05.089 --> 00:16:06.230 body that haven't received a little 00:16:06.230 --> 00:16:07.640 light in a long time and if it's morning 00:16:07.640 --> 00:16:09.020 time I'm going to want to move nice and 00:16:09.020 --> 00:16:12.560 slow I may want to rest here for a 00:16:12.560 --> 00:16:14.360 couple breaths in between extended 00:16:14.360 --> 00:16:17.900 Child's Pose or if while I'm moving I 00:16:17.900 --> 00:16:20.480 find a catch I might rock back and forth 00:16:20.480 --> 00:16:23.839 through that catch a little bit finding 00:16:23.839 --> 00:16:27.440 that space I want to make sure I take 00:16:27.440 --> 00:16:29.510 time to reverse my circle checking in 00:16:29.510 --> 00:16:31.790 with the elbows I can begin to get the 00:16:31.790 --> 00:16:32.499 neck and 00:16:32.499 --> 00:16:36.879 here my high school yoga students call 00:16:36.879 --> 00:16:40.509 this drunk cat how nice to always say 00:16:40.509 --> 00:16:44.919 drunk with love yes and then when you 00:16:44.919 --> 00:16:47.589 feel satisfied in your circles this is 00:16:47.589 --> 00:16:48.969 great if you have you can just do one 00:16:48.969 --> 00:16:50.469 thing in the morning do this cat cow 00:16:50.469 --> 00:16:53.019 variation it's so awesome so rounding 00:16:53.019 --> 00:16:54.999 back and forth when you feel satisfied 00:16:54.999 --> 00:16:57.929 will come to extended Child's Pose 00:16:57.929 --> 00:17:00.909 then inhale draw a line with your nose 00:17:00.909 --> 00:17:03.729 look up reach the fingertips forward I'm 00:17:03.729 --> 00:17:05.559 going to come back to all fours bringing 00:17:05.559 --> 00:17:08.679 my knees underneath the hips and once 00:17:08.679 --> 00:17:10.539 again curling my toes under walking the 00:17:10.539 --> 00:17:14.199 fingertips back this is a great you know 00:17:14.199 --> 00:17:15.459 little moment to just check in with the 00:17:15.459 --> 00:17:17.169 feet for the day again stretching the 00:17:17.169 --> 00:17:18.970 backs of the feed and then anyhow 00:17:18.970 --> 00:17:21.220 spiraling the shoulders I lift up palms 00:17:21.220 --> 00:17:23.829 come together Jai that's the celebratory 00:17:23.829 --> 00:17:25.809 namaste tuck your pelvis in here my 00:17:25.809 --> 00:17:28.750 friends and then exhale floating back 00:17:28.750 --> 00:17:32.080 down this time I'm going to dive my 00:17:32.080 --> 00:17:35.409 palms forward and nice and easy send the 00:17:35.409 --> 00:17:38.019 sit bones up and back for a little 00:17:38.019 --> 00:17:41.259 downward dog with bent knees my friend 00:17:41.259 --> 00:17:45.429 bent legs bend the legs draw your navel 00:17:45.429 --> 00:17:47.019 towards your spine really gentle here 00:17:47.019 --> 00:17:48.309 today as we just check in with the backs 00:17:48.309 --> 00:17:54.309 of the legs check in with the feet so 00:17:54.309 --> 00:17:56.019 not really worried about creating the 00:17:56.019 --> 00:17:57.789 perfect downward dog shape here I'm just 00:17:57.789 --> 00:18:02.320 getting a little oxygen going little 00:18:02.320 --> 00:18:04.570 stretch in the backs of the legs and 00:18:04.570 --> 00:18:07.059 checking in with the body you know from 00:18:07.059 --> 00:18:08.740 here I'm going to slowly walk the feet 00:18:08.740 --> 00:18:10.539 up see if you can roll through your 00:18:10.539 --> 00:18:15.159 whole foot so no rush coffee's Brewin to 00:18:15.159 --> 00:18:18.970 you Brewin we only have this moment so 00:18:18.970 --> 00:18:20.590 we might as well enjoy it as we walk up 00:18:20.590 --> 00:18:23.830 to the front of the mat and then we'll 00:18:23.830 --> 00:18:25.330 land at the front of the mat here 00:18:25.330 --> 00:18:26.679 together drawing the navel in towards 00:18:26.679 --> 00:18:29.559 the spine and softening the knees for 00:18:29.559 --> 00:18:33.658 nice yummy forward fold uttanasana 00:18:34.110 --> 00:18:37.090 okay so feet are hip-width apart here or 00:18:37.090 --> 00:18:39.789 even wider hello it's morning time give 00:18:39.789 --> 00:18:41.950 yourself a little space be kind to your 00:18:41.950 --> 00:18:45.860 body let the head hang over maybe 00:18:45.860 --> 00:18:47.480 take the head a little bit yes a little 00:18:47.480 --> 00:18:49.730 bit no grab the elbows Rock a little 00:18:49.730 --> 00:18:51.350 side to side and same thing we did in 00:18:51.350 --> 00:18:53.059 sukhasan here my friends just let that 00:18:53.059 --> 00:18:55.070 ripple effect happen naturally really 00:18:55.070 --> 00:18:56.570 you don't need me to tell you what to do 00:18:56.570 --> 00:18:58.280 here you know you know what to do fine 00:18:58.280 --> 00:19:03.140 what the body needs and then when you 00:19:03.140 --> 00:19:05.840 feel satisfied let everything release 00:19:05.840 --> 00:19:07.910 press into your heels press into the 00:19:07.910 --> 00:19:09.590 front two corners of the feet ball joint 00:19:09.590 --> 00:19:11.270 of the big toe ball joint of the pinky 00:19:11.270 --> 00:19:13.820 toe and then as if I was drawing energy 00:19:13.820 --> 00:19:15.290 up from the arches of the feet I'm going 00:19:15.290 --> 00:19:17.630 to bend my knees scoot my tailbone in 00:19:17.630 --> 00:19:23.000 and roll it up nice and slow again we 00:19:23.000 --> 00:19:25.040 all have days ahead of us we probably 00:19:25.040 --> 00:19:27.290 have a busy day ahead of us so the 00:19:27.290 --> 00:19:29.230 tendency is going to be to rush here but 00:19:29.230 --> 00:19:32.150 please my friends take this time for 00:19:32.150 --> 00:19:34.820 yourself you deserve it slow down I'll 00:19:34.820 --> 00:19:38.120 slowly rise up and begin to loop the 00:19:38.120 --> 00:19:40.040 shoulders forward up and back and open 00:19:40.040 --> 00:19:44.660 up back to you back to you feet 00:19:44.660 --> 00:19:46.880 hip-width apart as they come into my 00:19:46.880 --> 00:19:49.070 best and most beautiful Tadasana because 00:19:49.070 --> 00:19:50.210 we're going to have the best and most 00:19:50.210 --> 00:19:54.890 beautiful day today nice fluid deep 00:19:54.890 --> 00:19:59.419 breaths taking a second to loop the 00:19:59.419 --> 00:20:01.130 shoulders one way than the other and 00:20:01.130 --> 00:20:03.470 then same thing maybe drawing a couple 00:20:03.470 --> 00:20:07.429 circles with the nose again you know I'm 00:20:07.429 --> 00:20:09.770 here to empower you so it's nice to have 00:20:09.770 --> 00:20:11.990 a guide in the video to follow but if 00:20:11.990 --> 00:20:14.480 any other expressive movements come out 00:20:14.480 --> 00:20:17.480 of these things in the morning get it do 00:20:17.480 --> 00:20:20.870 it your body will thank you your mind 00:20:20.870 --> 00:20:23.450 your heart everything will come together 00:20:23.450 --> 00:20:25.100 and integrate and your light will shine 00:20:25.100 --> 00:20:27.380 brighter and then people be like that 00:20:27.380 --> 00:20:30.919 person okay so from here I'm just going 00:20:30.919 --> 00:20:32.360 to open the palms spiral the shoulders 00:20:32.360 --> 00:20:35.390 here really opening the palms and inhale 00:20:35.390 --> 00:20:38.510 reach up palms come together and exhale 00:20:38.510 --> 00:20:42.169 float them down away from the hips I can 00:20:42.169 --> 00:20:44.120 begin to soften the knees as I inhale 00:20:44.120 --> 00:20:50.409 reach up and exhale float it down 00:20:50.570 --> 00:20:55.019 one more time inhale reach up this time 00:20:55.019 --> 00:20:56.850 take your right hand grab your left 00:20:56.850 --> 00:20:58.860 wrist think up and over as we go into a 00:20:58.860 --> 00:21:00.630 nice side body stretch here nice and 00:21:00.630 --> 00:21:04.529 easy nice and organic and then I switch 00:21:04.529 --> 00:21:05.159 again 00:21:05.159 --> 00:21:11.700 easy breezy nothing fancy one more time 00:21:11.700 --> 00:21:14.460 on each side think up and over it see 00:21:14.460 --> 00:21:21.960 how simple and then I inhale reach 00:21:21.960 --> 00:21:24.750 fingertips up and exhale opening the 00:21:24.750 --> 00:21:27.830 palms one last time