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>> HI, MY NAME IS MELANIE SCHIELE-GADY,
AND WELCOME TO "YOGA TONE AND STRETCH."
WE'RE GOING TO GO AHEAD AND START IN OUR RELAXATION POSE,
SO GO AHEAD AND LOWER YOURSELF DOWN TO YOUR MATS,
EXTEND YOUR LEGS STRAIGHT OUT IN FRONT OF YOU,
AND BRING THOSE ARMS DOWN BY YOUR SIDE
WITH YOUR PALMS FACING UP TO THE SKY,
AND CLOSE THOSE EYES.
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LET'S TALK A FEW MINUTES ABOUT OUR BREATHING.
IN YOGA, WE BREATHE THROUGH OUR NOSE ONLY.
TAKING A DEEP BREATH IN THROUGH OUR NOSE,
AND EXHALING THROUGH OUR NOSE.
OUR BREATH IN YOGA HELPS TO RELAX OUR BODY AND OUR MIND,
AND AS WE GET FURTHER INTO OUR YOGA PRACTICE,
OUR BREATH WILL HELP US MOVE INTO OUR POSES DEEPER,
SO BREATHING IS VERY IMPORTANT.
AGAIN, MAINTAINING OUR BREATH THROUGH OUR NOSE ONLY.
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I WANT YOU TO FORGET ABOUT THE OUTSIDE WORLD
AND THE DISTRACTIONS
THAT'S IN YOUR LIFE AT THIS POINT.
I WANT YOU TO TAKE THIS TIME, BRING IN YOUR YOGA PRACTICE,
THINKING ABOUT YOUR YOGA PRACTICE,
LETTING GO OF THOSE DISTRACTIONS IN YOUR MIND, IN YOUR BODY.
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CONCENTRATE ON YOUR WHOLE BREATH,
TRACING YOUR BREATH THROUGH YOUR WHOLE BODY,
ESPECIALLY ON THE EXHALE.
YOU'RE FEELING YOUR BODY BECOME MORE RELAXED
OR RELEASING ANY TENSION
OR TIGHTNESS FROM OUR MUSCLES AND OUR JOINTS.
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THERE ARE NO JUDGMENTS,
NO EXPECTATIONS OR COMPARISONS IN OUR YOGA PRACTICE.
THIS TIME IS FOR YOU.
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GO AHEAD AND PULL BOTH KNEES INTO YOUR CHEST,
HUGGING BOTH KNEES TO YOUR CHEST.
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AND ROTATE BOTH FEET IN A CIRCLE.
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AND SWITCH DIRECTIONS.
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GOOD-- PULL THOSE KNEES A LITTLE BIT CLOSER.
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BRING THOSE HANDS DOWN TO THE FLOOR
AND SLOWLY BRING BOTH KNEES TO THE LEFT SIDE OF YOUR BODY,
AND COME BACK TO CENTER,
AND GO AHEAD AND CONTINUE THIS MOVEMENT,
GOING TO THE LEFT SIDE OF YOUR BODY ONLY...
AND BACK TO CENTER,
SHOULDERS STAY ATTACHED TO THE FLOOR,
OUR MOVEMENT IS SMOOTH, WE ARE BRINGING OUR FOCUS
TO OUR LOWER BACK
AS WE MOVE INTO THIS TWISTING AND ROTATIONAL MOVEMENT.
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CONTINUE YOUR INHALES AND EXHALES, FILLING THAT BODY,
BECOME MORE AT EASE.
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AND GO AHEAD AND COME BACK CENTER,
AND BRING OUR LEFT LEG STRAIGHT OUT,
RELEASING IT TO THE FLOOR, CROSSING OUR RIGHT LEG OVER,
AND MOVING INTO OUR LYING DOWN SPINAL TWIST POSITION,
SHOULDERS STAY ATTACHED TO THE FLOOR.
YOU'RE WELCOME TO PLACE THAT LEFT HAND ON THAT RIGHT LEG,
TRYING TO PRESS THAT LEG A LITTLE BIT CLOSER TO THE FLOOR,
GETTING A DEEPER STRETCH.
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GOOD, COME BACK CENTER,
PULLING BOTH KNEES BACK INTO YOUR CHEST.
AND WE'RE GOING TO TAKE THE MOVEMENT TO THE RIGHT SIDE
BRINGING BOTH KNEES DOWN TO THE RIGHT,
AND COME BACK TO CENTER,
AND GO AHEAD AND CONTINUE THIS MOVEMENT, STAYING IN CONTROL,
MOVING THROUGH YOUR INHALES AND EXHALES,
BRINGING OUR FOCUS TO THAT LOWER BACK
AS WE ARE WARMING UP THAT LOWER BACK
AND WE'RE STRETCHING IT OUT,
GETTING IT READY FOR OUR MORE ADVANCED YOGA POSES.
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GOOD-- COME BACK CENTER, EXTEND OUR RIGHT LEG OUT,
RELEASING IT TO THE FLOOR,
CROSS OUR LEFT LEG OVER AND HOLD.
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GOOD-- COME BACK CENTER,
PULLING BOTH KNEES BACK INTO THE CHEST,
AND WE'RE GOING TO ROCK OURSELVES ALL THE WAY UP,
TAKING OURSELVES INTO OUR SEATED POSITION,
BRINGING THOSE HANDS HEART CENTER,
AND GO AHEAD AND JUST CLOSE YOUR EYES,
AND I WANT YOU TO CONCENTRATE ON YOUR BREATHING AT THIS POINT,
TAKING A DEEP BREATH IN THROUGH YOUR NOSE
AND EXHALING THROUGH YOUR NOSE.
AS YOU INHALE, YOU ARE FEELING YOUR BODY EXPAND,
AND AS YOU EXHALE,
YOU ARE RELEASING STRESS AND TENSION
FROM BOTH OUR BODY AND MIND.
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GOOD-- GO AHEAD AND OPEN UP THOSE EYES,
AND WE'RE GOING TO MOVE INTO DOWNWARD FACING DOG.
SWING THOSE FEET BEHIND US
AND PRESS INTO OUR DOWNWARD FACING DOG,
SPREADING OUT THOSE FINGERS,
DROPPING OUR HEAD IN BETWEEN OUR ARMS,
PRESSING THE WEIGHT OF OUR HEAD AND CHEST
BACK TOWARDS OUR LEGS,
AND WE'RE TRYING TO PRESS THOSE HEELS INTO THE FLOOR.
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SHIFT INTO PLANK POSITION AND HOLD.
AND WE'RE GOING TO CONTINUE THIS COMBINATION,
PRESSING BACK INTO DOWNWARD FACING DOG,
GETTING A LITTLE BIT DEEPER,
AND THEN SHIFT INTO PLANK.
BACK INTO DOWNWARD FACING DOG...
AND PLANK.
ONE MORE TIME-- DOWNWARD FACING DOG...
AND PLANK.
DOWNWARD FACING DOG AND HOLD.
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WALK OUR FEET TO OUR HANDS
AND HOLD OURSELVES IN OUR STANDING FORWARD FOLD,
HANDS ARE ON OUR SHINS OR THE FLOOR,
HEAD AND CHEST ARE TUCKED TOWARDS OUR LEGS.
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INHALE YOUR ARMS UP TO THE SKY,
EXHALE HANDS MOUNTAIN POSE,
MOVING INTO SIDE LATERAL FLEXION,
INHALE RIGHT ARM UP,
LOOK TO THE SKY, AND EXHALE OVERHEAD,
WALKING OUR LEFT HAND DOWN OUR LEG,
DEEPENING THE STRETCH THROUGH OUR SIDE ABDOMINALS,
OUR OBLIQUES.
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INHALE THAT RIGHT ARM UP,
EXHALE DOWN MOUNTAIN POSE.
OTHER SIDE-- INHALE LEFT ARM UP, EXHALE OVERHEAD.
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INHALE LEFT ARM UP, EXHALE DOWN MOUNTAIN POSE.
INHALE BOTH ARMS UP, SWAN DIVE DOWN, FORWARD FOLD.
LET'S ADD A CHEST EXPANSION TO THIS--
BRING OUR HANDS BEHIND OUR BACK
AND INTERLACE OUR FINGERS AND ALLOW OUR ARMS TO FALL OVERHEAD.
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AND RELEASE THOSE HANDS TO YOUR SHINS OR THE FLOOR,
BACK INTO OUR STANDING FORWARD FOLD.
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MOVING THROUGH OUR SUN SALUTATIONS--
TAKE A STEP BACK WITH OUR RIGHT FOOT,
CRESCENT LUNGE POSE, EXTEND THOSE ARMS UP TO THE SKY,
DROP OUR HIPS, BOTH TOES ARE POINTING FORWARD,
OUR BACK HEEL IS UP OFF THE FLOOR,
DOWNWARD FACING DOG,
HANDS TO THE FLOOR, LEFT FOOT JUMPS BACK TO OUR RIGHT.
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SHIFTING OUR WEIGHT FORWARD, PLANK POSE.
NOW, WE'RE GOING TO COME DOWN TOWARDS THE FLOOR.
AS WE DO THIS, KEEP OUR ELBOWS TIGHT TO OUR BODIES,
SLOWLY LOWERING TO THE FLOOR.
THIS IS CALLED "CROCODILE,"
AND THEN WE'RE GOING TO SHIFT OUR WEIGHT
THROUGH AND UP, UPWARD FACING DOG,
LOOKING TO THE SKY, OPENING OUR CHEST TO THE SKY.
NOW, IF THIS IS *** YOUR LOWER BACK,
YOU'RE WELCOME TO BRING YOURSELF DOWN TO YOUR ELBOWS
AND HOLD HERE.
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DOWNWARD FACING DOG.
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RIGHT FOOT JUMPS ALL THE WAY UP TO OUR HANDS,
CRESCENT LUNGE POSE.
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FORWARD FOLD, HANDS TO THE FLOOR,
ROCK YOUR LEFT FOOT TO YOUR RIGHT FOOT,
AGAIN HANDS ARE ON THE SHINS OR THE FLOOR,
HEAD AND CHEST IS TUCKED TOWARDS YOUR LEGS.
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LOOKING FORWARD AND UP, MONKEY POSE.
INHALE YOUR ARMS UP TO THE SKY, EXHALE CHAIR POSE.
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INHALE YOUR ARMS UP, EXHALE FORWARD FOLD.
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TAKE A STEP BACK WITH OUR LEFT FOOT,
CRESCENT LUNGE POSE,
SHOOTING THOSE ARMS BACK UP TO THE SKY.
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DOWNWARD FACING DOG.
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PLANK POSITION.
CROCODILE.
UPWARD FACING DOG.
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DOWNWARD FACING DOG.
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BRING OUR LEFT FOOT ALL THE WAY UP TO OUR HANDS,
CRESCENT LUNGE POSE.
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FORWARD FOLD, HANDS TO THE FLOOR,
ROCK THAT RIGHT FOOT UP TO THE LEFT,
AGAIN HANDS ARE ON YOUR SHINS OR THE FLOOR,
HEAD AND CHEST TUCKED TOWARDS YOUR LEGS.
LOOKING FORWARD AND UP, MONKEY POSE,
FEELING THE ELONGATION OF YOUR SPINE,
YOUR UPPER BACK IS OPENING UP.
INHALE YOUR ARMS UP, SIT IT IN CHAIR POSE.
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INHALE THOSE ARMS UP, EXHALE FORWARD FOLD--
AWESOME WORK.
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TAKE A STEP BACK WITH OUR LEFT FOOT,
CRESCENT LUNGE POSE,
ARMS SHOOT UP TO THE SKY.
WE'RE GOING TO SHIFT OUR CHEST AND ARMS FORWARD,
EXTENDING OVER THAT FRONT LEG.
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BRING THOSE ARMS BACK UP,
TURN THAT BACK FOOT DOWN TO THE FLOOR,
MOVE INTO WARRIOR ONE, ARMS STAY UP TO THE SKY,
CHEST IS FORWARD, WE ARE REACHING UP TO THE SKY,
ELONGATING OUR BODY.
WARRIOR TWO, ARMS COME OUT TO THE SIDE,
LOOKED OUT OVER THAT RIGHT HAND,
DROP THOSE HIPS EVEN MORE, GETTING DEEPER INTO THAT LUNGE,
MAKING OUR WARRIOR STRONG.
EXTENDED ANGLE, DROP THAT RIGHT ELBOW TO THAT RIGHT KNEE,
LEFT HAND SHOOTS TO THE SKY.
NOW, YOU'RE WELCOME TO CHALLENGE YOURSELF IN THIS POSITION--
YOUR RIGHT HAND CAN GO TO THE FLOOR,
LEFT HAND THEN SHOOTS TO THE SKY,
OR IF YOU WANT TO TRY A BOUND ANGLE,
LEFT HAND CAN GO BEHIND YOUR BACK,
RIGHT ARM THROUGH YOUR LEGS, AND ROTATE BACK.
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GOOD-- RELEASING, PIVOT BACK TO THE FRONT,
TURN THAT BACK TOE SO IT'S FACING FORWARD,
CRESCENT LUNGE POSE.
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BRING THOSE HANDS DOWN HEART CENTER,
AND WE'RE GOING TO ADD A TWIST,
LEFT ELBOW DROPS TO THAT RIGHT KNEE.
IF YOU NEED MORE HELP, LEFT HAND CAN ALSO GO TO THE FLOOR,
RIGHT HAND CAN SHOOT TO THE SKY.
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DOWNWARD FACING DOG.
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PLANK POSITION,
CROCODILE,
UPWARD FACING DOG.
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DOWNWARD FACING DOG.
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LEFT FOOT JUMPS ALL THE WAY UP TO OUR HANDS,
CRESCENT LUNGE POSE.
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SHIFTING OUR CHEST AND ARMS FORWARD OVER THAT FRONT LEG.
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ARMS SHOOT BACK UP TO THE SKY, DROP THAT BACK HEEL,
WARRIOR ONE.
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WARRIOR TWO, ARMS COME OUT TO THE SIDE,
LOOKING OUT OVER THAT LEFT HAND,
DROP THOSE HIPS EVEN FURTHER IF YOU CAN.
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EXTENDED ANGLE--
LEFT ELBOW TO LEFT KNEE, RIGHT HAND TO THE SKY,
LEFT HAND TO THE FLOOR, RIGHT HAND TO THE SKY,
OR BOUNDED UP--
RIGHT HAND BEHIND YOUR BACK, LEFT ARM THROUGH YOUR LEGS.
WE ARE ALL ROTATING UP AGAINST OUR IMAGINARY WALL.
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NICE WORK.
BRING THOSE HANDS TO THE FLOOR.
TURN THAT BACK FOOT SO IT'S FACING FORWARD,
YOUR BACK HEEL IS OFF THE FLOOR, CRESCENT LUNGE POSE AGAIN.
BRING THOSE HANDS BACK HEART CENTER,
AND LET'S ADD OUR TWIST,
RIGHT ELBOW TO OUR LEFT KNEE, LEFT ELBOW TO THE SKY,
OR RIGHT HAND TO THE FLOOR, LEFT HAND TO THE SKY.
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DOWNWARD FACING DOG.
NICE WORK.
TAKE A DEEP BREATH IN AND EXHALE,
PRESSING INTO THIS A LITTLE BIT FURTHER.
PLANK POSITION,
CROCODILE,
UPWARD FACING DOG.
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DOWNWARD FACING DOG.
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BRING OUR RIGHT FOOT ALL THE WAY UP TO OUR HANDS,
DROP OUR BACK HEEL,
AND WE'RE GOING TO MOVE INTO REVERSE WORRIER,
LEFT HAND TO YOUR BACK LEG, RIGHT HAND SHOOTS TO THE SKY,
TURN THAT CHEST FORWARD, LOOK TO YOUR RIGHT HAND,
BEND THAT FRONT KNEE, AND DROP THOSE HIPS.
TRIANGLE POSE, STRAIGHTEN OUT THAT FRONT LEG,
RIGHT HAND COMES TO YOUR SHIN OR TO THE FLOOR,
LEFT HAND SHOOTS TO THE SKY, OPENING YOUR CHEST TO THE SKY,
WE'RE LOOKING TO THE SKY,
WE ARE GETTING OUR BACKSIDE UP AGAINST OUR IMAGINARY WALL.
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COME BACK CENTER, SHOOT THOSE ARMS UP TO THE SKY,
BRING THOSE HANDS BACK HEART CENTER,
ADDING A TWIST TO OUR WARRIOR, DROPPING OUR LEFT ELBOW.
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GOOD-- HANDS TO THE FLOOR,
TURN THAT BACK TOE SO IT'S FACING FORWARD,
WE ARE MOVING INTO PYRAMID POSE,
TRYING TO GET BOTH FEET ON THE SAME BEAM OR LINE,
DROPPING OUR HEAD AND CHEST DOWN TO THAT FRONT LEG,
SQUEEZING OUR INNER THIGHS TOGETHER TO CENTER THOSE HIPS.
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AWESOME-- WALK TO THE CENTER OF YOUR MAT.
WE'RE MOVING THROUGH OUR MOON SALUTATION,
TOES POINT SLIGHTLY OUT,
INHALE YOUR ARMS UP TO THE SKY, FIVE-POINTED STAR,
FINGERS ARE FLARED...
ELBOWS COME TO OUR SIDE, SQUAT IT DOWN,
MOON GODDESS, MOON GOD.
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PIVOT TO THE FRONT OF OUR MAT,
BACK INTO OUR CRESCENT LUNGE POSE.
PYRAMID POSE, HANDS TO THE FLOOR,
TRY TO STRAIGHTEN OUT BOTH LEGS,
DROP OUR HEAD AND CHEST TO THAT FRONT LEG AND HOLD.
WE'RE ALSO TRYING TO GET THOSE FEET ON THE SAME BEAM OR LINE,
BOTH TOES STAY POINTED FORWARD.
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BALANCING HALF-MOON,
WE'RE GOING TO BRING OUR LEFT LEG TO THE SKY.
FIND YOUR BALANCE FIRST.
IF THIS IS WHAT WORKS FOR YOU RIGHT HERE, STAY HERE.
IF YOU CAN, BRING YOUR LEFT HAND OFF YOUR MAT AND TO THE SKY,
WE'RE TRYING TO ROTATE UP AGAINST OUR IMAGINARY WALL.
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GOOD-- BRING THAT HAND DOWN,
MOVE INTO A STRADDLE POSITION WITH BOTH LEGS,
WALK TO THE CENTER, SQUAT IT DOWN,
BRING THOSE ELBOWS TO OUR THIGHS,
OUR HANDS HEART CENTER, PRAYER SQUAT.
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GOOD-- HANDS TO THE FLOOR, WALK TO THE FRONT,
DOWNWARD FACING DOG.
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PLANK POSITION,
CROCODILE,
UPWARD FACING DOG.
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DOWNWARD FACING DOG.
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BRING OUR LEFT FOOT ALL THE WAY UP TO OUR HANDS,
DROP THE BACK HEEL, REVERSE WARRIOR ON THIS SIDE,
RIGHT HAND TO OUR BACK LEG, LEFT HAND TO THE SKY.
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TURN THAT JUST FORWARD, DROP THOSE HIPS,
LOWERING YOUR LUNGE.
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TRIANGLE POSE, STRAIGHTEN OUT THAT FRONT LEG,
BRING THAT LEFT HAND TO YOUR SHIN OR TO THE FLOOR,
RIGHT HAND SHOOTS TO THE SKY,
OPENING YOUR CHEST TO THE SKY, LOOK TO THE SKY,
AND WE'RE THINKING ABOUT THAT IMAGINARY WALL AGAIN,
GETTING OUR BACKSIDE UP AGAINST THAT WALL.
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GOOD-- BRING IT BACK CENTER,
SHOOT THOSE ARMS TO THE SKY,
BRING THOSE HANDS DOWN HEART CENTER,
AND WE'RE ADDING A TWIST TO OUR WARRIOR,
RIGHT ELBOW TO THAT LEFT KNEE,
LEFT ELBOW TO THE SKY.
GOOD-- HANDS TO THE FLOOR, PYRAMID POSE,
TURN THAT BACK FOOT SO IT FACES FORWARD,
DROP OUR HEAD AND CHEST TO THE FRONT LEG.
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SQUEEZE THOSE INNER THIGHS TOGETHER TO CENTER THOSE HIPS.
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WALK YOURSELF TO THE CENTER OF YOUR MAT,
TOES ARE SLIGHTLY OUT, MOON SALUTATION,
INHALE YOUR ARMS UP, FIVE-POINTED STAR.
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ELBOWS COME TO OUR SIDE, SQUAT IT DOWN,
MOON GODDESS, MOON GOD.
PIVOT TO THE FRONT OF OUR MAT, CRESCENT LUNGE POSE.
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HANDS TO THE FLOOR, STRAIGHTEN OUT BOTH LEGS IF YOU CAN,
MOVING INTO OUR PYRAMID POSE AGAIN,
DROPPING OUR HEAD AND CHEST DOWN TO THAT FRONT LEG.
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GET YOUR FOCUS, AND WE'RE MOVING INTO OUR BALANCING HALF-MOON,
BRING THAT RIGHT LEG TO THE SKY, RIGHT HAND TO THE SKY.
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TRYING TO ROTATE AROUND UP AGAINST OUR IMAGINARY WALL.
NICE WORK-- HAND TO THE FLOOR,
COME INTO A STRADDLE POSITION WITH BOTH FEET,
WALK TO THE CENTER, PRAYER SQUAT.
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DOWNWARD FACING DOG.
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PLANK POSITION,
CROCODILE,
UPWARD FACING DOG.
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DOWNWARD FACING DOG.
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GOOD-- BRING YOUR RIGHT KNEE TO YOUR MAT,
LEFT ARM SHOOTS TO THE SKY,
ROTATING AROUND, KNEELING SIDE PLANK.
EXTEND THAT LEFT LEG OUT-- IF YOU WANT TO,
TRY TO BRING IT OFF THE MAT, AND HOLD HERE.
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AND TURN AROUND BACK ONTO ALL FOURS,
PRESS YOUR ABDOMINALS INTO THE FLOOR, INTO COW,
BRING OUR WRISTS RIGHT UNDERNEATH OUR SHOULDERS...
PRESS INTO CAT, LOWER BACK GOES TO THE SKY, SUCKING IN OUR ABS.
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BACK DOWN INTO COW, OUR ARMS ARE STRAIGHT BUT NOT LOCKED...
AND INTO CAT, DROP THAT HEAD IN BETWEEN YOUR ARMS,
SUCK IN YOUR ABS, PRESS YOUR LOW BACK TO THE SKY.
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NICE WORK-- COME BACK NEUTRAL,
EXTEND YOUR RIGHT LEG STRAIGHT OUT,
ROTATE AROUND, SHOOTING THAT RIGHT ARM TO THE SKY...
AND IF YOU WANT TO CHALLENGE YOURSELF,
BRING THAT RIGHT FOOT OFF YOUR MAT.
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GOOD-- ROTATE BACK AROUND,
EQUALIZE YOUR WEIGHT BACK ON ALL FOURS,
WRISTS FALL UNDERNEATH YOUR SHOULDERS,
BACK INTO OUR COW POSITION,
ABS FALL INTO THE FLOOR,
YOUR HEAD IS A NATURAL EXTENSION OF YOUR SPINE...
AND INTO CAT, DROP THAT HEAD IN BETWEEN YOUR ARMS,
SUCK IN YOUR ABS...
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AND SHIFT YOUR WEIGHT BACK INTO CHILD'S POSE.
BRING OUR FOREHEAD TO THE MAT,
WALK OUR HANDS OUT AWAY FROM OUR HEAD,
AND DROP OUR ELBOWS INTO THE MAT AND HOLD HERE.
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GOOD-- NICE WORK, YOU GUYS.
BRING IT UP AND THEN WALK YOUR HANDS TO YOUR LEGS
AND STAND UP TALL.
BRING YOUR FISTS TO YOUR LOWER BACK,
SHRUG THOSE SHOULDERS AND ELBOWS TOGETHER.
THIS LOWER BACK EXERCISE IS CALLED "CAMEL."
IF YOU HAVE LOWER BACK ISSUES, GO AHEAD AND TRY IT,
BUT IF IT STARTS TO BE PAINFUL,
OF COURSE GO BACK INTO CHILD'S POSE.
SLOWLY LOWER YOURSELF BACK WHERE IT FEELS COMFORTABLE.
YOUR HEAD CAN STAY LOOKING FORWARD OR IT CAN DROP BACK.
NOW, IF YOU'D LIKE TO CHALLENGE YOURSELF EVEN MORE,
BRING YOUR HANDS TO YOUR HEELS AND HOLD HERE.
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GOOD-- SLOWLY BRING IT UP, CHILD'S POSE.
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GOOD-- BRING IT UP,
AND WE'RE GOING TO DO THAT ONE MORE TIME,
STARTING WITH OUR FISTS ON THAT LOWER BACK,
SHRUGGING THOSE SHOULDERS AND ELBOWS TOGETHER,
GO AHEAD AND LOWER YOURSELF BACK.
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GOOD-- BACK UP,
CHILD'S POSE ONE MORE TIME TO RELEASE THAT BACK.
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GOOD-- COME ON UP, TAKE A SEAT,
SWING YOUR FEET TO THE FRONT OF YOUR MAT,
AND WE'RE GOING TO MOVE INTO OUR SEATED FORWARD FOLD,
INHALING YOUR ARMS UP TO THE SKY,
EXHALING REACHING FOR THOSE FEET.
WE ARE REACHING WITH OUR CHEST OR OUR HEART, OUR BACK IS FLAT.
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GOOD-- TO GO AHEAD AND COME UP, SEATED STRADDLE SPLITS,
EXTEND THOSE LEGS OUT INTO OUR STRADDLE, INHALE YOUR ARMS UP,
EXHALING REACH FOR THAT LEFT FOOT.
AGAIN, OUR REACH IS WITH OUR CHEST
OR OUR HEART TOWARDS THAT FOOT.
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GOOD-- WALK IT UP, INHALING YOUR ARMS UP,
EXHALE REACH FOR THE OTHER FOOT.
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AND THEN, WALK YOURSELF CENTER,
WALKING YOURSELF OUT A LITTLE BIT MORE IF YOU CAN.
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AND GO AHEAD AND COME BACK UP.
GO AHEAD AND BRING THOSE LEGS TOGETHER TO START, SEATED TWIST.
LET'S GO AHEAD AND CROSS THAT LEFT FOOT FIRST,
BRING OUR LEFT HAND BEHIND US,
RIGHT HAND CROSSES OVER,
AND THEN ROTATE AROUND AND LOOK OVER OUR BACK SHOULDER.
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NICE WORK, AND LET'S GO AHEAD AND SWITCH.
SO OUR RIGHT LEG CROSSES, RIGHT HAND BACK BEHIND US,
LEFT ARM COMES OVER.
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NICE WORK-- COME BACK CENTER.
GOOD-- GO AHEAD AND PLACE THOSE FEET ON THE GROUND.
WE'RE GOING TO SLOWLY LOWER OURSELF DOWN.
WE HAVE ONE MORE POSE TO GO THROUGH...
AND IT'S CALLED "BRIDGE" POSE.
WE'RE GOING TO LAY ON OUR BACKSIDE,
BRING OUR FEET FLAT ON YOUR MAT,
BRING OUR ARMS DOWN BY OUR SIDE,
WALK OUR HEELS IN TOWARDS OUR BUTT,
AND THEN PLANT OUR FEET FLAT,
TOES ARE GOING TO STAY POINTING FORWARD,
AND AGAIN, OUR LEGS ARE ABOUT--
ER, OUR FEET ARE ABOUT HIP-WIDTH DISTANCE APART.
FROM HERE, WE'RE GOING TO BRING OUR BUTT OFF THE FLOOR
AND PRESS OUR HIPS, ABDOMINALS, AND CHEST TO THE SKY.
IF YOU WOULD LIKE TO GO DEEPER INTO BRIDGE POSE,
BRING OUR HANDS UNDERNEATH US,
AND THEN SHIMMY OUR SHOULDERS UNDERNEATH OUR UPPER BACK.
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GOOD-- SLOWLY COME OUT OF THIS, VERTEBRAE BY VERTEBRAE,
AND PULL THOSE KNEES INTO THE CHEST.
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GO AHEAD AND CLOSE YOUR EYES.
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AND RELEASE YOUR BODY INTO OUR FINAL RELAXATION,
LEGS EXTEND STRAIGHT OUT IN FRONT,
ARMS ARE DOWN BY OUR SIDE.
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TAKING OURSELVES BACK TO OUR BREATH,
INHALING AND EXHALING THROUGH OUR NOSE,
CONCENTRATING ON OUR BREATH,
TRACING IT THROUGH OUR WHOLE BODY,
ALLOWING OUR BREATH TO RELAX US,
ENJOYING THIS TIME OF PEACEFULNESS,
A TIME WHERE THERE IS NO STRESS,
NO DISTRACTIONS, NO ASSIGNMENTS.
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GOOD.
GO AHEAD AND BRING BOTH KNEES INTO YOUR CHEST,
ROCK YOURSELF ALL THE WAY UP INTO YOUR SEATED POSITION
WITH THOSE HANDS HEART CENTER.
THANK YOU FOR JOINING US IN "YOGA TONE AND STRETCH."
I HOPE YOU HAVE A GOOD REST OF THE DAY.
NAMASTE...
MY SPIRIT HONORS YOUR SPIRIT.
HAVE A BLESSED DAY.
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