• 3 months ago
Transcript
00:00Before we get started, let's make sure that we're finding a comfortable seat in our chair.
00:22So feet are flat on the floor and sitting up nice and tall on your body.
00:26So that metaphor of that there's glue on your bottom string to the top of your head, pulling
00:29you up nice and tall.
00:31Beautiful.
00:32So we're going to start today with our balloon breath.
00:34So bringing your hands onto your belly.
00:36On your inhalation, I want you to use all of your breath to fill your belly up full.
00:41And on your exhalation, I want you to let go of your breath like you're deflating your
00:44balloon.
00:45And we're going to do that for three rounds total.
00:47Okay, so sitting up nice and tall, take a full deep breath in.
00:50Exhale, full deep breath out.
00:54Very good.
00:55Two more times.
00:56Deep breath in.
00:57Fill your belly full.
00:58Beautiful.
00:59Exhale, pull back.
01:01One more.
01:02Full deep breath in.
01:03Exhale, pull back.
01:04Very good.
01:05Inhale.
01:06We're going to reach our arms up.
01:07Exhale.
01:08You're going to bring your hands down to your knees and we're going to do three rounds of
01:15humming breath.
01:16Deep breath in through your nose.
01:19Exhale.
01:21Very good.
01:24Two more times.
01:27Deep breath in.
01:30Last time.
01:33Sitting nice and tall.
01:36Deep breath in.
01:39Exhale.
01:42Deep breath in.
01:53Very good.
01:54Nice calming breath to help calm and focus ourselves.
01:57Sunshine arms with ocean breath.
01:58Take a deep breath in.
01:59Let your palms press.
02:00Nice, deep, audible exhale as you breathe out.
02:03Like a rolling ocean wave.
02:05Beautiful.
02:06Two more times.
02:07Deep breath in.
02:08Deep breath out.
02:11Last time.
02:12Deep breath in.
02:13Deep breath out.
02:16Great.
02:17Now that your lungs are warmed up, let's get into our bodies.
02:19Pressing into your feet, coming to stand in mountain pose.
02:22Lifting up your left and your right leg.
02:25Placing them down nice and firm.
02:27Let's touch our shoulders.
02:28Touch the top of our heads.
02:30Take your shoulders towards your ears.
02:32Exhale, rotate and roll your shoulders onto your back.
02:34Good.
02:35Let's take a full deep breath in through our nose.
02:38And then freely let the breath go out.
02:41Good.
02:42Blown palm.
02:43You're going to inhale.
02:44Reach your arms up.
02:45As you exhale, I would like you to take your right hand to your left wrist.
02:49You're going to take a full deep breath in.
02:52And as we exhale, we're going to lean towards the right.
02:55That's it.
02:56So like the palm frond.
02:58That's what we call a leaf.
03:00And then you're going to inhale.
03:01Come to center.
03:02And then we're going to exhale.
03:03Switch the other way.
03:04And then inhale.
03:05Find length.
03:06And then exhale to the other side.
03:08So nice side stretch here.
03:10Good.
03:11One more time either side.
03:12Inhale, reach up.
03:13Exhale.
03:15Inhale like the wind blows you to the side.
03:19Beautiful.
03:20Inhale, back to center.
03:22Last time.
03:23Deep exhale.
03:24Inhale and exhale.
03:26Beautiful.
03:27Inhale, coming back to center.
03:29Exhale, hands down, back to mountain.
03:32Moving into tree pose.
03:34So you are going to stand to the right side of your chair.
03:38You're going to bring your hand onto the chair.
03:40You're going to take your outside leg like a kickstand to your inside leg.
03:44That's it.
03:45So the backside of your knee, it's like it's pulling towards the wall behind you.
03:49And then bring your other hand to your hip.
03:52Using your eyes and your breath to help you focus.
03:54When you're ready, inhale, reach your outside arm up.
03:58Exhale.
03:59Maybe your hand's going to stay on the chair.
04:01You're going to inhale and reach your other arm up.
04:04Beautiful.
04:06Slow and steady.
04:08Taking the outside and the inside.
04:12Stepping back to mountain.
04:13And take yourself to the other side of the chair.
04:16Beautiful.
04:17So hand onto the chair.
04:19No problem.
04:20Hand onto your hip.
04:22And then again, taking your outside leg, it's like a kickstand.
04:27That's it.
04:28Getting tall.
04:29It goes like the roots to the tree.
04:31When you feel calm and balanced, inhale.
04:34Take that outside arm up.
04:36Good.
04:37As you're ready, other arm.
04:39Connect with your breath.
04:41Breathe in.
04:43Breathe out.
04:44Outside hand.
04:46Good.
04:48Step back.
04:49Beautiful.
04:50Coming back to mountain at the front of our chairs.
04:52That's it.
04:53And then all the way down to a seat.
04:56And next we are going to do helicopter arms.
04:59Okay, so have you ever seen a helicopter before?
05:02How it's armed?
05:03Yep, that's it.
05:04So your arms are going to reach out.
05:06You're going to take a full deep breath in.
05:07It's like you're drawing your shoulder blades together at your back.
05:10You're going to exhale.
05:11We're going to go towards the right.
05:13Good.
05:14That's it.
05:15And then inhale to center.
05:16It's kind of like...
05:19Yeah.
05:20And then you're going to exhale.
05:21Go the other way.
05:22Nice twist.
05:23Good.
05:24And then inhale back to center.
05:26Exhale.
05:29Inhale.
05:31Beautiful.
05:32Exhale.
05:33Nice.
05:34Inhale.
05:35Let's take it back to center.
05:36We're going to reach our arms up.
05:37Exhale.
05:38You're going to bring your hands down towards the chair behind you.
05:41If you have space on your chair,
05:43so this is just what I like to call yogi or yogini's choice,
05:46you can bring your hands to interlace behind your back.
05:49Okay?
05:50So what that looks like is bringing hands behind your back
05:53if you have the space.
05:54Otherwise, keeping your hands on the chair,
05:56we're going to find a little bit of a back bend here.
05:58So if the hands interlace,
05:59and then you're going to inhale,
06:00and you're going to reach the thumbs away from the back,
06:02or you're going to lean your chest forward.
06:05Feet are flat on the floor.
06:06Good.
06:07And then connect with your breath here.
06:09Take a full, deep breath in.
06:12Full, deep breath out.
06:14One more.
06:15Full, deep breath in.
06:17Deep breath out.
06:19Very good.
06:20Slowly releasing the hands.
06:22Inhale, we're going to reach the arms up.
06:24Exhale, we're going to forward fold.
06:26So bringing the feet more forward.
06:28And then slowly you're going to take yourself over your body.
06:32And let the head be heavy here.
06:35So you should be able to easily shake your head yes or no.
06:39That's it.
06:40And then connect with your breath.
06:41Take a full, deep breath in.
06:45Full, extended, deep breath out.
06:50And again, take a full, deep breath in.
06:54Full, deep breath out.
06:56And then slowly, remember the chin comes towards the chest.
06:59You can bring the hand onto the chair.
07:01Really come up slowly.
07:03The head is lost.
07:06That's it.
07:07And then inhale, let's reach the arms up.
07:10Exhale, bring your hands down.
07:13♪♪♪