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[00:00:09]

HI I'M SANDRA AND TODAY I WILL LEAD YOU THROUGH A 30-MINUTE FULL-BODY YOGA CLASS USING NOTHING BUT OUR CHAIR WE WILL BE STANDING A LITTLE BIT AT THE END BUT WE'LL STILL BE USING OUR CHAIR AND OUR OWN BODY WEIGHT SO REMEMBER TO ALWAYS LISTEN TO YOUR BODY DON'T EVER TRY TO FORCE YOUR BODY ANYTIME YOU TRY TO FORCE IT'S JUST GOING TO TIGHTEN UP ON YOU AND WE DON'T WANT THAT WE WANT TO FEEL LOOSE AND LIMBER AND STRONG AND WE'RE GOING TO WORK ON A LITTLE BIT OF BALANCING TODAY SO SO IMPORTANT THAT WE KEEP OUR BALANCE AS WE AGE SO WE'RE GOING TO START ROOTING OUR FEET DOWN ONTO OUR MAT OR THE FLOOR IF YOU DON'T HAVE A MAT MAKING SURE THAT THE FEET ARE ROOTED SO IF THEY DON'T REACH ALL THE WAY TO THE FLOOR PUT SOMETHING UNDER YOUR FEET ROOTING DOWN ONTO YOUR CHAIR MAYBE SCOOTING AROUND A LITTLE BIT TILL YOU FIND THAT PERFECTLY COMFORTABLE SPOT WHERE YOU'RE ABLE TO LET YOUR BODY RELAX LIKE LET YOUR SHOULDERS DROP DOWN AWAY FROM YOUR EARS LENGTHEN UP THROUGH YOUR SPINE SO TRY TO SIT AWAY FROM THE BACK OF THE CHAIR IF YOU CAN IF THAT'S IMPOSSIBLE THEN TRY TO USE THE CHAIR FOR A LITTLE BIT OF SUPPORT BUT TRY TO KEEP THAT SPINE NICE AND LONG SO IMPORTANT THAT POSTURE WE'RE GOING TO LET OUR EYES FLUTTER CLOSED WE'RE GOING TO LET OUR HANDS REST LIGHTLY ON TOP OF OUR THIGHS THIS TIME OF TIME LET'S PLACE THE PALMS DOWN AND JUST FEEL THE HANDS GENTLY ROOTING DOWN ONTO YOUR THIGHS AND JUST COME INTO THIS ROOM FORGETTING ABOUT EVERYTHING ELSE DON'T WORRY ABOUT YOUR TO-DO LIST ALL THAT STUFF'S GOING TO BE THERE AT THE END OF THIS CLASS SO GIVE YOURSELF PERMISSION TO TAKE THIS TIME TO TAKE CARE OF YOU IT'S SO IMPORTANT YOU CAN'T TAKE CARE OF THE ONES YOU LOVE IF YOU DON'T TAKE CARE OF YOU FIRST SO LETTING YOUR BODY RELAX FEELING THE FEET MOVING DOWN AND ROOTING DOWN INTO THE EARTH SOFTEN AROUND YOUR FACE SOFTEN YOUR JAW MUSCLES AND YOU CAN LET YOUR SHOULDERS JUST ROUND A LITTLE BIT NOW THAT YOUR BODY IS STARTING TO RELAX LET YOUR AWARENESS COME TO YOUR BREATH BREATHING IN AND OUT THROUGH YOUR NOSE IF YOU CAN THIS MORNING USING THAT DEEP CENTERING YOGA BREATH BREATHING IT IN AND OUT THROUGH THE NOSE HELPS TO KEEP HEAT IN YOUR BODY SO ANYTIME YOU START TO GET A LITTLE BIT OVERHEATED IT'S PERFECTLY FINE TO TAKE SOME EXHALE BREATHS OUT THROUGH YOUR MOUTH AND THEN TRY TO COME BACK TO THAT NOSTRIL BREATHING FEEL THE RISE AND FALL OF YOUR BELLY AS YOU INHALE AND EXHALE SETTING THE INTENTION FOR YOUR CLASS TODAY ON YOUR NEXT INHALE BREATH GO AHEAD AND LET YOUR EYES GENTLY FLUTTER OPENED WE'RE GOING TO DO A FEW BREATH EXERCISES LINKING UP OUR MOVEMENTS WITH OUR BREATH WE'RE GOING TO INHALE AND LIGHTLY JUST LET YOUR ARMS FLOAT OFF OF YOUR THIGHS JUST BRING THEM UP TO ABOUT CHEST TIGHT AND THEN EXHALE AND LET THE ARMS FLOAT DOWN WE'LL DO THAT A FEW MORE TIMES INHALING THE ARMS UP AND EXHALING THE ARMS DOWN INHALING UP AND EXHALING THE ARMS FLOAT DOWN INHALE THE ARMS UP AND EXHALE LET THE ARMS FLOAT AND WE'RE GOING TO TURN THE PALMS UP AND INHALE THE ARMS UP AND THEN WE'RE GOING TO TURN THE PALMS DOWN AND EXHALE THE PALMS DOWN LETTING THE

[00:05:03]

PALMS FLOAT BACK TO YOUR THIGHS BIG INHALE LIFT EXHALE LET THE PALMS FLOAT INHALE LIFT EXHALE LET THE PUMPS FLOAT INHALE LIFT EXHALE PUMPS FLOAT ONE MORE TIME INHALE LIFT EXHALE THE PALMS FLAT DROP YOUR CHIN DOWN TOWARDS YOUR CHEST STRETCHING OUT THE BACK OF THE NECK WHERE WE TEND TO CARRY SO MUCH OF OUR TENSION PLACE YOUR RIGHT HAND ON THE BACK OF YOUR HEAD AND JUST A LITTLE TUG KNOT FORCING THE CHIN DOWN JUST FEEL THE WEIGHT OF THE HAND RESTING ON THE BACK OF YOUR HEAD RELEASE YOUR HAND BACK DOWN TOWARDS YOUR THIGH AND BRING YOUR HEAD BACK UP TO CENTER AND LOOK UP STRETCHING OUT THE FRONT OF YOUR NECK AND THEN BRING THE HEAD BACK TO CENTER AND ONCE AGAIN DROP THE CHIN DOWN TOWARDS THE CHEST TAKE THE LEFT HAND PLACE IT ON THE BACK OF YOUR HEAD AND AGAIN JUST A LITTLE BIT OF PRESSURE THERE NOT FORCING THE CHIN DOWN RELEASE THE LEFT HAND DOWN BRING YOUR HEAD BACK UP TO CENTER DROP YOUR RIGHT EAR OVER TOWARDS YOUR RIGHT SHOULDER SOFTENING DOWN THROUGH THIS LEFT SHOULDER AND THEN WE'LL TAKE OUR LEFT HAND OUT TO THE LEFT SIDE OF THE ROOM AND PRESS THE HAND AWAY LIKE YOU'RE TRYING TO PUSH SOMETHING AWAY FROM YOUR BODY CONTINUE TO DRAW RIGHT EAR TO RIGHT SHOULDER AND YOU'LL FIND A NICE STRETCH ALL THE WAY DOWN THE LEFT SIDE OF YOUR ARM MAKING A LITTLE FIST AND THEN OPENING IT BACK UP REALLY STRETCHING THROUGH THE FINGERS MAKE A NICE TIGHT FITS AND OPEN AND ONE MORE TIME MAKE A NICE TIGHT FIST AND OPEN THE HAND ONLY STRETCHING MAKE LOTS OF SPACE BETWEEN EACH ONE OF YOUR FINGERS AND THEN SLOWLY BRING YOUR HEAD BACK UP TO CENTER AND REPLACE THAT LEFT HAND BACK ONTO YOUR THIGH DRAW THE SHOULDER BLADES UP BY YOUR EARS AND LET THE SHOULDERS SOFTEN DOWN ONCE AGAIN INHALE LIFT THE SHOULDERS UP AND LET THE SHOULDERS SOFTEN ONE MORE TIME LIFT THE SHOULDERS UP AND LET THE SHOULDERS SOFTEN DOWN NOW LET'S GET THAT STRETCH ON THE OTHER SIDE DROP THE LEFT EAR OVER TOWARDS YOUR LEFT SHOULDER TAKE THE RIGHT HAND AND SEND IT AWAY FROM YOUR BODY JUST IMAGINE THAT YOU'RE TRYING TO PUSH SOMETHING AWAY AS YOU CONTINUE TO DROP LEFT EAR TO LEFT SHOULDER AND WE'LL MAKE A NICE TIGHT FIST AND OPEN MAKE A NICE TIGHT VEST AND OPEN YOU GUYS ARE LOOKING BEAUTIFUL HERE TODAY MAKE A NICE SLIGHT TIGHT FIST AND OPEN AND LET'S REPLACE THAT HAND AND BRING THE HEAD BACK UP TO CENTER INHALE THE ARMS UP OVERHEAD LET'S TAKE THE LEFT WRIST INTO THE RIGHT HAND SIDE STRETCH OVER TOWARDS THE RIGHT RELEASE STRETCHING ALL THE WAY DOWN THROUGH THE RIGHT SIDE THE LEFT SIDE OF THE BODY KEEPING THAT LEFT FOOT IN THAT LEFT HIP GLUED TO YOUR CHAIR IN YOUR MAT MAYBE LOOKING UP IF IT FEELS OKAY FOR YOUR NECK OTHERWISE JUST KEEP YOUR GAZE DOWN AND THEN BRING IT BACK TO CENTER AND LET'S SWITCH SIDES TAKE THE RIGHT WRIST INTO THE LEFT HAND SIDE STRETCH OVER AGAIN WE'LL KEEP THAT RIGHT FOOT AND RIGHT HIP GLUTES WE DON'T WANT TO COME OFF THE CHAIR WE WANT TO FEEL THIS GREAT STRETCH AND THEN SLOWLY BRING IT BACK TO CENTER LET THE HANDS RELEASE DOWN TO EITHER SIDE OF THE BODY LIFT THE ARMS UP AND WE'RE GOING TO DO A FEW LATERAL FLEXION SO DROPPING THE RIGHT ARM DOWN STRETCHING OVER TOWARDS THE RIGHT AND THEN AGAIN MOVING WITH YOUR

[00:10:03]

OWN BREATH PATTERN GOING AS FAST OR AS SLOW AS YOU WOULD LIKE TO GO THIS MORNING AS WE LIFT INHALING EXHALING INHALE AND EXHALE LET'S DO ONE MORE ON EITHER SIDES WE WANT TO KEEP OUR SIDES OR OUR BODY LENGTHEN OUT AND BALANCED AND ONE MORE ON THE OTHER SIDE AND THEN SLOWLY BRING IT BACK TO CENTER BRING THE ARMS OUT TO THE SHAPE OF THE TICK WE'RE GOING TO TAKE A TWIST OVER TOWARDS THE RIGHT PLACING THE LEFT HAND ON THE RIGHT LEG USING THAT RIGHT HAND EITHER ON THE SIDE OF THE CHAIR YOUR BACK THE BACK OF YOUR CHAIR LENGTHENING UP THROUGH YOUR SPINE AND THEN GENTLY TWISTING LOOKING OVER THAT RIGHT SHOULDER IF IT FEELS OKAY FOR YOUR NECK AND NOW WE'RE GOING TO STAY IN OUR TWIST AND WE'RE GOING TO TURN OUR HEAD OVER TOWARDS THE LEFT KEEP THAT LEFT SHOULDER DOWN SO DON'T LET THAT LEFT SHOULDER COME UP BY YOUR EAR AND STAY IN YOUR TWIST AND MAYBE LOOK OVER THAT LEFT SHOULDER AGAIN NOT FORCING ONLY IF IT FEELS RIGHT FOR YOUR NECK AND THEN WE'LL TURN OUR HEAD BACK TO THE RIGHT AND UNTWIST OUT OF THAT INHALE THE ARMS UP OVERHEAD BRING THE ARMS OUT TO A T WE'LL TAKE THAT TWIST OVER TOWARDS THE LEFT RIGHT HAND TO THE OUTSIDE OF THE LEFT LEG USE THIS LEFT HAND EITHER ON THE BACK OF THE CHAIR OR THE SIDE OF THE CHAIR LENGTHEN YOUR SPINE AND THEN WE'LL TAKE OUR TWIST AND AGAIN JUST DEEPEN THIS TWIST AS MUCH AS IT FEELS RIGHT FOR YOU KEEPING THAT SPINE LONG MAYBE LOOKING TOWARDS THAT LEFT ELBOW IF THAT'S A GOOD STRETCH FOR YOUR NECK IF NOT JUST SEND YOUR GAZE TO THE SIDE OF THE ROOM DON'T FORGET YOUR BREATH AND NOW WE'RE GOING TO STAY IN OUR TWIST AND WE'RE GOING TO TAKE THE HEAD OVER TOWARDS THE RIGHT AGAIN DON'T LET THAT SHOULDER COME UP BY YOUR EAR KEEP THAT SHOULDER SOFT AND JUST TWIST INTO THIS AS DEEP AS YOU WANT TO GO AGAIN NOT FORCING YOUR BODY AND THEN SLOWLY BRING YOUR HEAD BACK TO THE LEFT AND WE'LL UNTWIST OUT OF THAT TAKE THE RIGHT LEG IN TOWARDS YOUR CHEST LENGTHEN UP THROUGH THAT SPINE TAKING A MOMENT HERE NEVER STRETCH THAT LEG OUT YOU CAN KEEP A SOFT BEND IN THE KNEE IF THAT FEELS BETTER IF IT FEELS OKAY TO STRETCH IT OUT ALL THE WAY YOU CAN GO AHEAD AND STRETCH YOU CAN HOLD ON TO THAT LEG IT FEELS BETTER FOR YOU OR YOU CAN JUST LET THAT LEG FLOAT FOR A LITTLE BIT MORE SENSATION KEEP THE CORE ENGAGED HERE I'M GOING TO DRAW THE LEG IN AND PRESS THE LEG AWAY DRAW THE LEG IN TOWARDS YOUR CHEST AND PRESS THE LEG AWAY DRAW THE LEG IN TOWARDS YOUR CHEST AND PRESS IT AWAY DRAW IT IN AND PRESS IT AWAY ONE MORE TIME DRAW THAT LEG IN AND HOLD IT HOLD IT FOR THREE BREATHS INHALE BRING IT UP A LITTLE BIT AND MORE IF THAT FEELS COMFORTABLE FOR YOU ONE MORE BREATH AND EXTEND IT OUT AND GO AHEAD AND RELEASE IT DOWN MAYBE SHAKE THAT LEG OUT A LITTLE BIT AND WE'LL DO THAT SAME THING ON THE OTHER SIDE SO TAKING THE LEFT LEG IN TOWARDS THE CHEST LENGTHEN YOUR SPINE UP KEEP THAT BELLY BUTTON ENGAGED BELLY BUTTON TO SPINE ALL THE TIME NOW WE'RE GOING TO EXTEND THE LEG AND AGAIN YOU CAN LET IT FLOAT YOU CAN HOLD ON TO IT YOU CAN HOLD ON TO THE TOP OF THE PANTS SO WHATEVER FEELS MORE COMFORTABLE FOR YOU EXTEND THE LEG OUT AND NOW BRING THE LEG IN AND EXTEND THE LEG OUT TRY NOT TO LEAN BACK IN YOUR CHAIR SO WE DON'T WANT THIS

[00:15:01]

WE WANT TO KEEP THE SPINE UP NICE AND LONG DRAW THE LEG IN AND EXTEND IT OUT DRAW THE LEG IN AND EXTEND IT DOWN DRAW THE LEG IN EXTEND IT OUT DRAW THE LEG AGAIN YOU GUYS ARE DOING BEAUTIFUL DRAW THE LEG IN EXTEND IT OUT DRAW IT LEG IN AND EXTEND IT OUT NOW WE'LL DRAW IT IN AND THIS TIME WE'RE GOING TO HOLD IT JUST FOR THREE BREATHS AND THEY CAN BE YOUR BREAST NOT MY BREATH AND ONE MORE YOU'VE GOT THIS AND THEN GO AHEAD AND RELEASE IT DOWN MAYBE SHAKE THAT LEG OUT A LITTLE BIT INHALE THE ARMS UP OVERHEAD BRING THE ARMS TO GODDESS LET'S TAKE A MINUTE HERE TO THINK ABOUT REALLY OPENING UP THE HEART AND OPENING UP THE CHEST THOSE SHOULDER BLADES ARE TOUCHING EACH OTHER AND BACK AND WE'RE GOING TO COME FORWARD BIG INHALE AND I'M GOING TO RELEASE DOWN TO OUR FIRST FORWARD FOLD THIS MORNING SO TAKE IT EASY MAYBE YOU WANT TO STAY UP A LITTLE BIT HIGHER MAYBE YOU WANT TO COME DOWN A LITTLE BIT SHAKING YOUR HEAD OUT YES AND NO ONCE AGAIN TRYING TO RELEASE ALL THAT TENSION IN OUR BODIES AND JUST LET IT FLOAT ONTO THE MAT WE DON'T WANT TO TAKE IT WITH US WHEN WE LEAVE HERE TODAY AND LENGTH UP AND LENGTHEN UP THROUGH YOUR SPINE YOU CAN EXTEND YOUR ARMS OR IF THAT'S NOT FEELING GOOD FOR YOU WHEN YOU LENGTHEN OUT THROUGH YOUR SPINE YOU CAN JUST KEEP YOUR HANDS ON YOUR SHINS SO WHICHEVER WAY IT WORKS BETTER FOR YOU I LIKE TO EXTEND MY ARMS BUT THAT'S JUST ME RELEASE IT BACK INTO THE FORWARD FOLD REACH THE ARMS OUT AND UP AND BRING THE HANDS ALL THE WAY TO HEART CENTER WE'RE GOING TO TAKE ANOTHER TWIST BUT THIS TIME WE'RE GOING TO CROSS THE RIGHT LEG ON TOP OF THE LEFT LEG LENGTHEN YOUR SPINE EXTEND THE ARMS OUT TO THE SHAPE OF THE T AND WE'RE GOING TO TWIST LEFT HAND TO THE OUTSIDE OF THE RIGHT LEG USE THAT RIGHT HAND FOR LEVERAGE WHEREVER IT FEELS RIGHT FOR YOU ON THE CHAIR AND TAKE THE TWIST LOOKING OVER THAT RIGHT SHOULDER IF IT WORKS FOR YOUR NECK TRY TO GO A LITTLE BIT DEEPER INTO YOUR TWIST WITH EACH EXHALE BREATH THAT YOU TAKE I'LL SLOWLY BRING IT BACK TO CENTER UNCROSS THE LEGS LET'S TAKE A SUN SALUTATION INHALE THE ARM IS UP OVERHEAD BRING THE ARMS TO GODDESS COME HALFWAY INHALE EXHALE FOLD IT DOWN AND SURRENDER LENGTHEN UP HALFWAY LIFT EXHALE AND FOLD REACH YOUR ARMS ALL THE WAY OUT AND UP AND BRING YOUR HANDS TO YOUR HEART AND WE'LL GET THAT SAME LITTLE TWIST ON THE OTHER SIDE WE WANT TO MAKE SURE THAT WE KEEP OUR BODY BALANCED SO WE'RE GOING TO CROSS RIGHT OVER LEFT THIS TIME ARMS OUT TO THE SHAPE OF THE T AND WE'RE GOING TO NO IT'S THE OTHER WAY IT'S LEFT OVER RIGHT BRING I ALWAYS GET THAT WRONG BRING THE ARMS OUT TO THE T AND TAKE OUR TWIST RIGHT HAND TO THE OUTSIDE OF THE LEFT LEG AND LOOK OVER THAT SHOULDER LENGTHEN UP THROUGH THE SPINE MAYBE LOOKING DEEPLY OVER THAT SHOULDER IF IT FEELS RIGHT FOR YOUR BODY AND THEN SLOWLY BRING IT BACK TO CENTER AND CROSS MAYBE SHAKE OUT THE LEGS INHALE THE ARMS UP OVERHEAD WE'RE GOING TO BRING THE ARMS TO GODDESS WE'RE GOING TO SCOOT UP A LITTLE BIT ON OUR CHAIR AND WE'RE GOING I'M GOING TO DO ELBOW TO KNEE SO WE'LL START WITH THE RIGHT ELBOW OVER TOWARDS THAT LEFT KNEE BRING IT OVER MAYBE TOUCH IT MAYBE NOT YOU WANT TO TRY TO BRING THE KNEE UP TO THE ELBOW AND NOT REACH DOWN IN ELBOW TO KNEE SO IT'S KNEE TO ELBOW TRY TO BRING THAT KNEE UP AS HIGH AS YOU CAN AND WE WON'T DO TOO MANY JUST ABOUT SIX ON EITHER SIDE

[00:20:02]

AND FOUR AND FOUR KEEP THE ARMS NICE AND LONG CHEST OPEN AND FIVE AND FIVE AND ONE LAST ONE ON EITHER SIDE AND ONE MORE ON THE OTHER SIDE AND THEN BRING IT BACK TO CENTER ARM IS NICE AND WIDE EXTEND THE ARMS OUT TO A T AND LET'S DO A FEW LITTLE ARM CIRCLES STRETCHING OUT THROUGH THE ARMS AND YOU CAN MAKE THESE CIRCLES AS BIG OR AS SMALL AS YOU WANT TO MAKE THEM NOW THIS IS YOUR CLASS YOUR BODY DO WHAT BILL'S RIGHT FOR YOU AND NOW LET'S CHANGE THE DIRECTION OF OUR CIRCLES MAKING SURE THAT YOU'RE BREATHING NOT HOLDING YOUR BREATH ONE MORE LITTLE ARM CIRCLE AND THEN LET THE ARMS FLOAT DOWN TO EITHER SIDE OF THE BODY SCOOTING UP A LITTLE BIT ON YOUR CHAIR WE'RE GONNA STRETCH OUT THROUGH THE SHOULDERS AND STRETCH OUT BOTH OF THE HIPS SO WE'RE GOING TO COME INTO EAGLE SO LOTS OF OPTIONS HERE FOR YOUR EAGLE WE'RE GOING TO START WITH THE ARMS BRINGING THE ARMS OUT TO THE SHAPE OF THE TEE PALMS FACING DOWN WE'RE GOING TO CROSS THE RIGHT ARM ON TOP OF THE LEFT MAYBE BRINGING THE BACKS OF YOUR HANDS TO TOUCH MAYBE BRINGING YOUR PALMS TO TOUCH AND IF NEITHER ONE OF THOSE OPTIONS FEEL GOOD FOR YOU WE'RE GOING TO CROSS OUR ELBOWS AND JUST BRING OUR HANDS LIGHTLY ONTO OUR SHOULDERS YOU'RE STILL GETTING A GREAT STRETCH FOR THE BACK OF THE SHOULDERS SO WHICHEVER WAY IT FEELS BETTER FOR YOU THAT'S WHAT YOU NEED TO TAKE TODAY AND WE'RE GOING TO TAKE THE ELBOWS AWAY FROM THE BODY SO THE ELBOWS ARE NOT HUGGING IN TOWARDS OUR BODY TRY TO BRING THE ELBOWS AWAY WE'RE GOING TO LIFT THE ARMS UP JUST UNTIL WE FEEL THAT NICE STRETCH ACROSS THE BACK OF THE SHOULDERS AND THEN RELEASE THE ARMS DOWN LET'S DO THAT TWO MORE TIMES LIFTING UP THE ARMS AND THEN RELEASE KEEP YOUR SHOULDERS SOFT ONE MORE TIME AND THEN RELEASE AND NOW WE'RE GOING TO ADD OUR LEGS HERE IN THIS EQUAL STRETCH SO WE'VE GOT THE RIGHT ARM ON TOP WE'RE GOING TO BRING THE LEFT LEG ON TOP OF THE RIGHT LEG AND AGAIN YOU CAN ALWAYS JUST CROSS YOUR ANKLES THAT'S A BEAUTIFUL EAGLE SO YOU TAKE THE ONE THAT WORKS BEST FOR YOU OTHERWISE WE'RE GOING TO CROSS AND MAYBE WE'RE GOING TO TAKE THAT LEFT FOOT AND WRAP IT AROUND THAT RIGHT ANKLE AGAIN LOTS OF OPTIONS SO TAKE THE ONE THAT WORKS BEST FOR YOU WE'RE GOING TO DRAW OUR BELLY BUTTON IN TOWARDS OUR SPINE WE'RE GOING TO DROP THE ELBOWS DOWN TOWARDS THE KNEE INHALING LIFT AND EXHALE AND LOWER INHALE AND LIFT AND EXHALE AND LOWER INHALE AND LIFT EXHALE AND LOWER INHALE LIFT EXHALE LOWER LET'S DO ONE MORE INHALE LIFT IT UP AND EXHALE LOWER AND WE'RE GOING TO HOLD THIS ONE JUST FOR THREE BREATHS INHALE AND EXHALE GET A NICE STRETCH IN THE BACK SHOULDERS ARE STRETCHING HIPS ARE STRETCHING AND THEN GO AHEAD AND RELEASE IT UNCROSS THE ARMS SHAKE THE ARMS OUT IF YOU NEED TO A LITTLE BIT AND UNCROSS THE LEGS INHALE THE ARMS UP OVERHEAD BRING THE ARMS TO GODDESS COME HALFWAY INHALE EXHALE FOLD AND RELEASE LIFT UP HALFWAY LONG SPINE EXHALE AND FOLD REACH YOUR ARMS UP ALL THE WAY OUT AND UP AND BRING YOUR HANDS TO HEART CENTER NOW WE GET TO DO THAT EAGLE ON THE OTHER SIDE SO THIS TIME WE'LL BRING OUR ARMS OUT TO THE SHAPE OF THE TEE AND WE'LL CROSS LEFT ON TOP OF RIGHT MAYBE THE BACKS OF THE HANDS TOUCH MAYBE THE PALMS TOUCH MAYBE WE JUST GIVE OURSELVES A LITTLE HUG WE'RE STILL GETTING THAT NICE SHOULDER STRETCH SO WHICHEVER WAY WORKS BETTER FOR YOU THIS TIME THE RIGHT LEG IS GOING TO COME ON TOP OF THE LEFT AGAIN CROSS OVER ONCE MAYBE CROSS IT ANKLES OR WRAP THAT FOOT AROUND THE OPPOSITE LEG SO

[00:25:03]

WHICHEVER WAY IT FEELS BETTER FOR YOU TRY TO KEEP YOUR EAGLE LEG CENTERED RIGHT DOWN THE MIDDLE OF YOUR CHAIR OH WE FORGOT THAT SHOULDER LIFT SO LET'S LIFT UP FIRST AND THEN RELEASE IT DOWN LIFT IT UP AND RELEASE IT DOWN ONE MORE TIME LIFT UP THE SHOULDERS FEEL THAT NICE STRETCH AND THEN RELEASE IT DOWN AND NOW WE'RE GOING TO GET OUR EAGLE CRUNCHES SO DRAWING OVER THAT BELLY BELLY BUTTONS PULLED IN AND LIFT IT UP INHALE LOWER EXHALE RELEASE INHALE AND EXHALE INHALE JUST GOING DOWN AS MUCH AS IT FEELS COMFORTABLE FOR YOU INHALE LIFT IT UP AND EXHALE LOWER TWO MORE TIMES INHALE LIFT IT UP AND EXHALE LOWER ONE MORE TIME LIFT IT UP AND EXHALE LOWER THIS TIME WE'RE GONNA HOLD IT JUST FOR THREE BREATHS INHALE EXHALE ONE MORE INHALE TWO MORE INHALE AND EXHALE AND ONE MORE INHALE AND EXHALE GO AHEAD AND LIFT IT UP UNCROSS THE FINGERS OR THE ARMS LET'S TAKE A NICE BIG STRETCH AFTER HAVING THOSE ARMS IN THE EAGLE UNCROSS THE LEGS SCOOTING UP A LITTLE BIT ON YOUR CHAIR LET'S TAKE A COUPLE MORE SUN SALUTATIONS AND THEN WE'RE GOING TO COME TO STAND WORKING ON OUR BALANCE A LITTLE BIT INHALE THE ARMS UP OVERHEAD BRING YOUR ARMS TO GODDESS COME HALFWAY NICE LONG SPOT EXHALE AND LOWER LIFTING UP HALFWAY LIFT EXHALE AND FOLD REACH YOUR ARMS ALL THE WAY OUT AND UP AND BRING YOUR HANDS TO HEART CENTER INHALE ARMS TO GODDESS COME HALFWAY EXHALE FOLD BRING THE ARMS OUT TO THE SHAPE OF THE TIP HALF LIFT EXHALE FOLD REACH YOUR ARMS ALL THE WAY OUT AND UP AND BRING YOUR HANDS ALL THE WAY TO HEART CENTER AND WE'RE GOING TO COME TO THE BACK OF OUR CHAIR AND IF YOU DON'T LIKE TO STAND YOU CAN DO THE SAME THING SEATED WE'RE JUST GOING TO DO A CHAIR DOWN DOG AND WELL YOU PROBABLY WILL NEED TO BE STANDING A LITTLE BIT BUT YOU CAN USE THE SEAT OF YOUR CHAIR INSTEAD OF THE BACK OF YOUR CHAIR FOR YOUR DOWN DOG SO WE'LL COME TO STAND AND I'M GOING TO TURN MY CHAIR AROUND I'M GOING TO PLACE OUR HANDS LIGHTLY ON THE BACK OF THE CHAIR AND YOU CAN ALWAYS USE THE SEAT OF THE CHAIR COMING ONTO THE FRONT OF THE CHAIR TO TAKE YOUR DOWN DOG OR YOU CAN GO TO YOUR MAT AND TAKE YOUR DOWN DOG SO WE'RE GOING TO PLACE OUR HANDS LIGHTLY ON THE BACK OF THE CHAIR WE'RE GOING TO WALK OUR FEET OUT TO THE DISTANCE OF OUR ARMS SO IT'S GOING TO BE DIFFERENT FOR EVERYONE WALK YOUR FEET OUT AND THEN WE'RE GOING TO LET OUR TAILBONE DRIFT UP TOWARDS THE SKY AND LET OUR HEAD COME DOWN BETWEEN OUR ARMS YOU CAN KEEP A SOFT BEND IN YOUR KNEES IF THAT FEELS BETTER FOR YOU WE'RE GETTING A FULL BODY STRETCH YOU'RE NOT USING ANY EQUIPMENT JUST OUR OWN BODY WEIGHT AND MAYBE YOU WANT TO PEDAL YOUR FEET OUT BENDING ONE KNEE AND BENDING THE OPPOSITE KNEE MAKING SURE THAT YOU'RE BREATHING AND THEN WE'LL EXTEND EXTENDING BOTH LEGS AND GETTING THAT ONE LAST GREAT DOWN DOG STRETCH AND THEN SLOWLY START TO LIFT BACK UP WE'LL WALK OUR FEET BACK IN TOWARDS OUR CHAIR I'M GONNA TURN MY CHAIR AROUND HERE AND WE'RE GONNA STEP OVER TO THE LEFT SIDE OF THE CHAIR PLACING OUR HAND LIGHTLY ON THE CHAIR WE'RE JUST GONNA COME UP ONTO OUR TOES FIRST AND THEN RELEASE THE HEELS DOWN LIFT UP ON YOUR TOES AND RELEASE THE

[00:30:01]

HEELS DOWN AND IF YOU WANT TO CHALLENGE YOUR BALANCE A LITTLE BIT AND TAKE YOUR HAND OFF THE CHAIR YOU CAN DO THAT OTHERWISE KEEP YOUR HAND RIGHT THERE ON THE CHAIR INHALE LIFT AND EXHALE LOWER INHALE LIFT THE TOES UP AND EXHALE LOWER ONE MORE TIME INHALE LIFT THE TOES UP AND RELEASE THE TOES DOWN NOW WE'RE GOING TO WORK ON OUR TREE POSE ONE OF THE BEST BALANCING POSES AND WE ALWAYS HOLD ON TO YOUR CHAIR SO YOU NEVER HAVE TO LET GO OF THE CHAIR IF YOU'RE NOT COMFORTABLE WE'LL START ROUTING THIS RIGHT LEG DOWN INTO THE FLOOR SO FEEL ALL FOUR CORNERS OF THAT RIGHT LEG ROOTING DOWN PULLING THE SPINE IN LIFTING UP THROUGH THE SPINE WE'RE GOING TO LIFT THE LEFT LEG UP AND YOU CAN STAY RIGHT HERE THIS IS A BEAUTIFUL TREE MAYBE MAKING A LITTLE KICKSTAND WITH THAT LEFT LEG AND PLACING IT RIGHT ON THE RIGHT SIDE OF THAT LEG THAT'S A BEAUTIFUL TREE MAYBE TESTING YOUR BALANCE A LITTLE BIT HERE AND IF YOU WANT TO GO A LITTLE BIT DEEPER WE'RE GOING TO PICK UP THAT RIGHT LEG MAKE SURE THAT IT'S NOT RESTING ON YOUR KNEE OR LEFT LEG WE'RE RIGGING INTO THE RIGHT LEG AND HERE'S OUR BEAUTIFUL TREE IT HELPS TO FIND A FOCAL POINT SOMETHING THAT'S NOT MOVING IF YOU LOOK AT ME AND I START TO WOBBLE AROUND THAT'S GOING TO CAUSE YOU TO WOBBLE AND MAYBE WE CAN LIFT ONE ARM UP MAYBE NOT MAYBE WE LIFT THE OTHER ARM UP AND AGAIN FIND THAT FOCAL POINT AND BREATHE AND WE'LL JUST STAY HERE JUST FOR A FEW BREATHS OOPS AND THEN WE'LL BRING THE HANDS ALL THE WAY DOWN TO OUR HEART CENTER AND WE'LL RELEASE THE LEG DOWN SHAKE THE LEGS OUT A LITTLE BIT AND THEN WE'LL COME OVER TO THE OTHER SIDE AND WE'LL GET THAT SAME LITTLE TREE ON THE OPPOSITE SIDE SO LET'S FIRST WE'LL CHALLENGE OUR BALANCE A LITTLE BIT BY COMING UP ONTO THE TOES AND RELEASING DOWN COME UP ONTO YOUR TOES AND RELEASE COME UP ONTO YOUR TOES AND RELEASE COME ON TO YOUR TOES AND RELEASE TWO MORE TIMES COME UP ONTO YOUR TOES AND RELEASE AND ONE MORE TIME COME UP ONTO YOUR TOES AND RELEASE IT DOWN NOW THIS TIME WE'RE GOING TO ROUTE THE LEFT LEG DOWN ONTO OUR ONTO THE FLOOR ALL FOUR CORNERS OF THAT FOOT ARE ROOTED DOWN LIFTING UP THE RIGHT LEG WE CAN STAY RIGHT HERE WITH THE LEG LIFTED WE CAN MAKE THAT BEAUTIFUL LITTLE KICKSTAND MAYBE WE BRING THE LEG ON THE INSIDE OF THAT LEFT LEG AND THAT'S OUR BEAUTIFUL TREE AND EVEN THOUGH WE'RE HOLDING ON WE'RE STILL BALANCING ON ONE LEG AND THAT'S THE ONLY THING THAT MATTERS MAYBE WE LIFT ONE ARM UP MAYBE WE LIFT THE OTHER ARM AND AGAIN FIND THAT FOCAL POINT AND SEE I'M WOBBLING ALL OVER THE PLACE AND THAT'S OKAY SOME DAYS WE WOBBLE SOME DAYS WE HAVE OUR BALANCE SOME DAYS OUR BALANCE IS ALL OVER THE PLACE WE'RE JUST HUMAN RIGHT AND WE'RE BREATHING AND SLOWLY BRING THE HANDS DOWN RELEASE THAT LEG SHAKE IT OUT A LITTLE BIT AND WE'RE GOING TO COME TO OUR CHAIR FOR OUR FINAL SHAVASANA AND IF YOU'RE AT HOME SO YOU'RE WELCOME TO COME TO YOUR MAT IF YOU LIKE TO TAKE YOUR SAVASANA ON YOUR MAT SITTING UP NICE AND TALL IN OUR CHAIR ROOTING OUR FEET DOWN AGAIN ONTO THE FLOOR IF YOU'RE ON THE MAT JUST LET YOUR FEET FALL AWAY FROM EACH OTHER LET YOUR HEAD DRIFT DOWN TOWARDS YOUR CHIN AND AGAIN JUST FIND THAT COMFORTABLE PLACE WHERE YOU CAN START TO LET YOUR BODY RELEASE RELAX AND LET GO LET YOUR BREATH SLOW DOWN YOU DON'T HAVE TO BE ANYWHERE YOU DON'T HAVE TO DO ANYTHING ALL YOU HAVE TO DO IS JUST BE AND BREATHE

[00:36:03]

PLEASE TAKE AS MUCH TIME HERE IN SAVASANA AS YOU'D LIKE TODAY OTHERWISE WE'RE GOING TO START WIGGLING OUR FINGERS AND WIGGLING OUR TOES AROUND JUST BRINGING SOME AWARENESS BACK INTO OUR BODIES LIFTING THE HEAD UP AND LETTING THE EYES GENTLY FLUTTER OPEN INHALE THE ARMS UP OVERHEAD JOIN YOUR PALMS TOGETHER DRAW YOUR THUMBS DOWN TOWARDS YOUR FOREHEAD TO REMIND US TO HAVE CLEAR AND LOVING THOUGHTS BRING YOUR HANDS TOWARDS YOUR LIPS TO REMIND US TO HAVE CLEAR AND LOVING COMMUNICATIONS BRING YOUR HANDS TO YOUR HEART CENTER TO REMIND US TO HAVE CLEAR AND LOVING INTENTIONS TOWARDS OURSELVES AND TOWARDS OTHERS NAMASTE

* This transcript was compiled from uncorrected Closed Captioning.