Slow Down
Transcript
00:00We're going to start with our humming breath.
00:21So what sound does A B make?
00:26That's it.
00:27We're going to make more of like a soft, gentle hum and the way we're going to do that is
00:31by taking the breath in through the nose, keeping the mouth closed as we breathe out
00:35and making that soft, gentle hum.
00:37Okay?
00:38So inhale, reach your arms up.
00:40Good.
00:41Exhale, bring your hands down onto your knees.
00:43I want you to imagine that there's glue underneath your bottom, string to the top of your head
00:47helping you sit up nice and tall.
00:49Very good.
00:50Okay.
00:51Starting with our humming breath.
00:52So take a deep breath in through your nose.
01:07Very good.
01:08Two more times.
01:09Take a deep breath in.
01:20And last time, deep breath in.
01:32Very good.
01:33Inhale, reach your arms up.
01:34Exhale, you're going to bring your hands onto your belly and so you can slide back into
01:38your chair a little bit, but again, make sure that feet are flat on the floor and we're
01:43going to do balloon breath.
01:44So I want you to imagine as you breathe in that you're going to fill your belly so full
01:48of air that your belly is going to literally fall into your hands.
01:51And then as you breathe out, it's like you're deflating the balloon and you're pulling your
01:54belly back in towards your spine.
01:56So sitting up nice and tall, take a deep breath in.
02:01Deep breath out.
02:02Pull your belly back in.
02:04Very good.
02:05Two more times.
02:06Deep breath in.
02:08Deep breath out.
02:11Very good.
02:12Last time.
02:13Deep breath in.
02:16Deep breath out.
02:18Very good.
02:19Inhale, sit up nice and tall.
02:20Bring your palms together.
02:21Good.
02:22Exhale, you're going to bring your hands through the center.
02:24Bring your hands onto your knees.
02:25Let's start with neck circles, dropping your chin to your chest.
02:28Take a full deep inhale.
02:29Slowly as you exhale, drop your right ear towards your right shoulder.
02:32Exhale, bring your neck to center.
02:35Left ear towards left shoulder, chin back to the chest.
02:39And let's go the other way.
02:40Left ear towards left shoulder, neck to central.
02:44Good.
02:45Exhale, right ear, right shoulder.
02:47Chin back to the chest.
02:48Inhale, bring the neck back to neutral.
02:51Very good.
02:52So starting with our standing poses, let's come to mountain pose.
02:54You're going to use the side of the chair.
02:56Press into your feet.
02:57Inhale, you're going to come up to stand.
02:59Are mountains strong or are mountains weak?
03:02Strong.
03:03So the top of your head, feel the top of your head.
03:05That's like the peak of the mountain reaching up.
03:07You're going to lift up one leg and press it down.
03:10You're going to lift up your other leg and you're going to press it down.
03:13Touch your shoulders.
03:15Touch your ears.
03:16Touch your nose.
03:17Touch your eyes.
03:18Touch the top of your head.
03:19Bring your hands down to the side of your body.
03:21Inhale, lift your shoulders up towards your ears.
03:24Exhale, take your shoulders onto your back.
03:26Let your low ribs relax, standing strong and balanced in mountain pose.
03:30Take a deep breath in through your nose.
03:33Freely let the breath go out.
03:35Very good.
03:36Going towards downward facing dog.
03:38So stepping to the back of your chair.
03:42And what you want to make sure that we start with is remember that the chair is always
03:45here for your support.
03:47So bringing your hands onto your chair, what you are going to do is you're going to make
03:51like an L shape with your body.
03:53You're going to step your legs back and you're going to bring your hips back and bring your
03:59ears nice and parallel towards your arms.
04:01So if this feels really tight in your legs, you can always gently bend your knees and
04:07then find your breath here.
04:09Take a full deep breath in, full extended deep breath out.
04:16Very good.
04:17And then look up towards your fingers and slowly you're going to walk yourself back
04:22towards the back of your chair into mountain pose.
04:26Very good.
04:27Next pose that we're going to do is tree pose.
04:29So you're going to come stand to the right side of your chair, please.
04:35That's it.
04:36And then you're going to take your outside leg and it's going to be like a kickstand
04:39to your inside leg.
04:40So to support yourself, take your arm and you're going to bring your hand to the chair
04:46and then you're going to take your foot like a kickstand.
04:51That's it.
04:52And then your toes are like roots to a tree and what do roots to a tree do?
04:57Support the tree.
04:58So this is going to help you to stabilize.
05:00Bring one hand to your hip, the other hand to the chair and get tall.
05:03Top of your head's like the top of the tree, gorgeous.
05:06And then as you're ready, slow and steady, taking your outside arm up.
05:09Okay.
05:10So some of you may stay here with the chair.
05:13Some of you are going to take your other arm up, coming into full expression of tree pose,
05:18finding your balance, connect with your breath.
05:20Take a full deep breath in, deep breath out.
05:24Slowly, you're going to bring your hand down to the chair, hand down, step back to mountain
05:30and we're going to take it to the other side.
05:32So stepping to the other side of your chair, that's it.
05:37And then again, outside leg, so take your inside arm to the chair for stability.
05:42Outside leg is like a kickstand.
05:43Hand is on your hip.
05:45When you feel calm and balanced, take your outside arm up.
05:50Okay.
05:51So keep your hand on your chair if this helps support your balance.
05:54Feeling like you would like to move a little bit deeper, you can reach your other arm up.
05:59That's it.
06:00And connect back with your breath.
06:02Take a full deep breath in, full deep breath out.
06:06Very good.
06:07Taking the hand down, take your other hand down, step back.
06:12We're in mountain.
06:13Beautiful.
06:14Taking yourself back towards the front of your chair and then you're going to bring
06:17yourself back down to a seated position.
06:20Feet are nice and flat on the floor, sitting up nice and tall on your body.
06:23So we're going to move into a seated twist here.
06:25You're going to inhale, reach your arms up like you're giving me a double high five.
06:29That's it.
06:31Now you are going to take your right hand to your left knee and your left hand, it's
06:36like a backstroke all the way behind you.
06:38Bring your hand onto the chair.
06:40Good.
06:41Turning your palm to face out, take a full deep breath in, sit up tall.
06:44And then as you breathe out, twist and look over your shoulder towards that back thumb.
06:48Very good.
06:50And then inhale, we're going to come to center.
06:52Reach your arms up.
06:53And now you're going to take your left hand to your right knee.
06:56Inhale, reach your fingertips up.
06:59Feel like a backstroke behind you.
07:00Beautiful.
07:01Sit up nice and tall.
07:02Take a deep breath in.
07:04Deep breath out.
07:05Twist and look over your shoulder.
07:07Beautiful.
07:08Inhale.
07:09Come back to center.
07:10Reach your arms up.
07:11Good job.
07:12Give me that high five.
07:13Nice job.
07:14Bringing your hands back down towards your knees.
07:16So we're going to go into rainbow breathing here.
07:19And what shape is a rainbow?
07:21An arch.
07:22So we're going to make that arch or arch-like shape using our spine of our back.
07:26So hands are on your knees.
07:28And pressing firmly into your feet and your hands against your knees, you're going to
07:31inhale.
07:32Draw your shoulder blades together.
07:34And then you're going to exhale and it's like you're pushing your spine towards the chair
07:37behind you.
07:38Really round.
07:39That's it.
07:40And then inhale.
07:41Draw the shoulder blades together.
07:42Exhale.
07:43Round.
07:44Beautiful.
07:45Last time.
07:47Take a full deep breath in.
07:48Good.
07:49Deep breath out and round.
07:52Inhale.
07:53Coming back up.
07:54Nice tall spine.
07:55We're going to inhale.
07:56Reach our arms up.
07:57And we're going to take a forward fold here.
07:59Okay?
08:00So you're going to exhale.
08:01And maybe you're going to bring your legs together if that's more comfortable.
08:03Or your legs apart.
08:04And you're going to exhale and you're going to fold yourself right over your legs.
08:09And if you have a desk, you can always stack your arms and take a forward fold that way.
08:15Just let your head relax here like it's heavy like a coconut would hang from a palm tree.
08:22That's it.
08:24Take a full deep breath in.
08:26Deep breath out.
08:27And then slowly, you're going to bring your hands down towards your chair, chin to your
08:34chest.
08:35Slowly, we're going to come all the way back up to seated.
08:39Beautiful.
08:40Inhale.
08:41Reach your arms up.
08:42Let your palms press.
08:43Exhale.
08:44Bringing your hands down back towards your knees.
08:46Very good.
08:47And we're going to come all the way back up.
08:48Inhale.
08:49Reach your arms up.
08:50Exhale.
08:51Bringing your hands down back towards your knees.
08:52Very good.