Thank you for joining today.
Have a comfortable seat.
Close your eyes.
Hands on the knees.
Take few inhale and exhale.
And you inhale.
Observe how your chest is expanding.
And when you exhale,
Notice how your belly is moving.
Slowly open your eyes.
Inhale.
Both arms up.
Exhale,
Lean to the left side,
Left hand on the mat.
And look to the right and let's do some arm rotations.
Giving a good stretch to the right side body.
Minutes here to come back.
Inhale answer,
Exhale lean to the right side.
Look to the left side.
Some arm rotations with the left arm.
I'm so butch.
Side stretch to the left side.
And come back to neutral inhale right left hand on the right for me and for you.
Just to the right side.
Focus should be on that torso.
Tiny.
Towards the right side.
The head and neck should move automatically.
And release,
Exhale.
Do it on the other side inhale lengthen the spine X-ray to the left side.
And release.
Hands on the knee.
Let's do some forward.
Locations of electrodes.
Upper side of the body.
Try not to curve the back when you do this.
And in opposite direction.
Let's do some Sure,
Dan.
Locations.
And you do inhale Bring the shoulder back.
Squeezing the shoulder.
Inhale and exhale.
And in the opposite direction.
Back to neutral and then two table top position.
Hands under the shoulders.
Knee under the hips.
Inhale.
Loop straight to ribbon.
Cheers.
Exhale,
Lift your spine.
To the chest.
It's very good.
It's here.
Thank you.
Yeah.
You get it.
Okay.
Come back to neutral.
Let's do some playful movement.
To warm up our wrists.
When you inhale,
Just move to the back.
Side.
Exhale move to the left side Thank you.
Exhale pressing onto your wrist And come to neutral.
Lift the knee.
And untie the twos.
Press the hands forward and come to a rest.
Lower your chest down and come to a pose called downward facing dog.
You can keep slight bend in the knee.
Feel on your hamstring and widen the legs.
Take a couple of breaths in downward facing dog.
And then exhale slowly.
And come to a forward position.
Upper body hanging onto your legs.
Rolls your arms.
Right.
Just move side to side And in here.
Half lift.
And exhale forward,
Forward.
Inch in,
Kick the back,
All the way up.
Yeah.
And comes to the sides,
Hands come to the sides.
Inhale,
Arms back.
Exhale bend the knee.
And forward,
Forward.
Inhale half leg.
And peel.
Come to plank position.
Sort your hands,
Squeeze the roots.
Exhale,
Lean forward.
Bending the elbow.
Lower down gently onto the ground.
Hands under the shoulders.
Okay.
Lift your chest Using the short breaks towards each event.
And exhale to open.
Dumb praising dog.
And exhale.
So he spoke to the French.
Inhale half lift and exhale.
And inhale.
All the way.
The site.
Inhale up,
Up.
Exhale bend the knee Bring the left leg backwards.
Inhale,
Palms up.
Exhale.
Make a cactus arm,
Squeezing the shoulder blades to each other.
And say bye.
Nice.
And then.
.
.
Come to downward facing dog.
Then exhale,
Bring the left feet forward.
Mom,
It's done.
Next week's practice song.
It's like that,
Baby.
With inner ties towards each other for balance.
And come back to Dumb little crazy dog.
And Come to tabletop.
And then hips onto the heels.
And arms extended,
Forehead on the mat.
And we'll finish this practice.
In this position,
Reflecting back.
On how the body was moving.
Slowly taking it down.
I'm sure that you feel it.
Of natural rhythm.
Now let's practice moving your body.
And slowly Like.
Closing your eyes.
Bring the palms to the heart center.
Thank you.
Thank you for doing that.
You're glad to be.
Your mind and body for bonding and culture.
Thank you.
Thank you.
