Welcome.
Let's just do some simple neck rolls.
It feels so good.
Relax your body.
And drop your shoulders.
Keep circling.
Let your body relax.
Mmm.
Now we're gonna.
.
.
Stretch.
Neck to the side.
Be gentle with yourself.
And breathe Hmm.
And let's stretch the other side.
Take it to where it fills a little.
Release any pressure in the neck.
And back up open the chest Release.
Open.
And release.
Shoulder shrugs.
Lift up.
Release.
And release.
And roll the shoulders back.
And forward.
Make sure your spine is nice,
Long and tall and the crown reaches up.
Two.
I'll get into a little rounding movement here.
To one side nice and slow and the other side It's feeling very good,
Yes.
Switch from side.
To side.
Releasing lower back,
Tension and tightness.
Mmm.
Ooh,
Reach all the way over.
And stretch.
You want to keep the chest open.
And then turn all the way to the back.
Nice final twist.
Keeping your head parallel to the floor.
Other side.
Oh.
Great.
And.
.
.
Spinal twist.
Keep your chin up.
Parallel to the floor.
And then go ahead and open.
Your legs for the hip flexors.
Inhale.
And.
.
.
Exhale.
Two more.
Exhale.
Turn to the right leg,
Chest goes forward,
Shoulders back and down.
Reaching all the way to the foot if possible.
As you continue your breathing.
Open.
And other side.
Exhaling chest forward.
Reach to that left foot chest open spine nice Straight.
Back to center.
Side to side.
Side.
To side.
And up we go.
Open the chest.
And bring it forward as you exhale.
Only go down forward as far as you can.
As long as the chest is open,
Then the shoulders are back.
It doesn't matter how far you go.
Let your body tell you exactly what you need.
And inhale up.
And exhale.
Again we're going to do.
.
.
Rotations.
Lowering.
Releasing Let the lower back really really release.
Big.
Swirls.
Other side.
Hmm.
Continue.
Big one big swirls again really open up the chest And center.
Let your legs come up as you balance on your sits bones.
And open the right leg.
Fabulous for the hip flexors.
And.
.
.
Let's bring it to an exhale and down.
Other side,
Inhale.
Sit up nice tall and straight.
This is called balance.
Inhale forward.
And exhale backward.
This is our sitting cat,
Cal.
Nice.
Straight spine.
Open up the chest.
Open,
Open,
Open,
And breathe.
We're going to roll down on our spine.
Make contact with your mat.
Push the lower back.
Into the floor and straighten the Open the body Open.
And breathe.
Watch the breathing.
From the belly.
Flex the feet.
And hug yourself in.
Yes.
We're going to go to the left side,
Opening the chest,
Releasing the lower back.
And up we go flex those feet point the feet down Engage the thighs,
Soften the knees,
And to the other side.
Keep your arm parallel.
And release back to center straighten the legs flex those toes down again the thighs are engaged and lift up Lower slowly as you exhale.
I'll surrender.
Check your breathing.
And as we begin to end the practice,
We're just rolling on our side,
Keeping that straight spine.
To Lotus.
Namaste.
