- Alright, my friends, let's begin

in a nice power stance today to boost our spirits,

boost our confidence.

Nice wide stance, just a little bit wider than

hip width apart, and then strap your boots on, just kidding,

but lift up through the front body, and ground through

the back body, so we're actively lifting up through

the chest, and actively relaxing, down anchoring down

through the fingertips, through the shoulder blades,

and then just check out where your pelvis is

in that as well, just have an awareness.

Okay, so maybe you lift up as if you had little headlights

on your hips maybe you lift up towards the sky, and then

just lengthen the tailbone down.

Just feel it out, no right or wrong here, just connecting

to the energy of the body as we stand up nice and tall.

And send some awareness out to all parts.

And then we're trying to walk off the mat in five minutes

and feel like we're one part again, one moving part.

So, we'll bend the knees and inhale, reach for the sky,

just spread your fingertips and really stretch the arms.

So really really reach energetically, all the way up,

and then exhale, float it down.

And see if you can take up even more space here,

bend the knees, inhale,

spread the fingertips, and exhale,

floating down.

Couple more times, inhale, nice fresh breath in,

feel your feet on the earth,

and exhale, let go of anything that's been bugging you

or bringing you down, just let it go.

And one more time, big inhale, reach up overhead fingertips

kiss, and then exhale, release again, allowing anything

that's not serving you, let it go, all right, and then we're

slowly begin to check in with the neck,

by nodding the head no.

And try to keep that lift in the heart,

that grounding through the back, and then yes, yes, I will

rise to my full potential.

Fabulous.

Bring the head back to center stillness,

hands come to the waistline,

and then we take this power pose a little bit further,

by looping the shoulders around and back, so we're literally

going to anchor the shoulder blades down the back body

you can have some fun with it, and then lift your toes

and press the feet away from the earth.

So you're trying to create this little rebound effect

with the feet.

And then take your thumbs to the back and then just play

with that pelvic tilt again, finding that lift up through

the front body, and then I think it's nice to use

the thumbs to kind of press down and find that length

through the back body, so we're balancing polarities here

using the body as a tool to feel it out.

Inhale, nice power pose here, draw the elbows back towards

each other, notice how this makes you feel.

Inhale, and then exhale, soft bend in the knees as you

take your heart forward, and slowly we're going to come

all the way down to Forward Fold,

but take your time, and again keep

bend in the knees, eventually the fingertips will reach

down towards the earth, whether they touch the ground or not

no big deal, and then we're going to turn the toes out

and we're just going to keep a soft bend in the knees

and swing side to side, stretching through the upper

back body, you can do figure eights with the fingertips,

I'd like to ask you to activate the breath here.

Little gorilla pose, strong in the legs, waking up

the feet, the calves,

the muscles of the thighs, the quads,

stretching through the hamstrings,

activating through the glutes,

and the lower back body, the upper back body,

and then finally let the weight of the head go,

as you swing and sway, side to side, one more breath,

here, you got it, stick with it, don't give up,

and then release, awesome.

Come back to center, you're going to walk the feet

right underneath you now, so it's one solid standing post

here, squeeze the legs together, bend the knees and roll it up.

And as you roll up, really feel your feet on the earth.

Draw energy up from the arches, the inner thighs,

lift up through the front body, ground through the back body,

and roll up, rise up strong, feel the blood flow.

Fresh.

Beautiful, and here we go, we're going to walk it out,

so keep the energy up here,

even if you're still feeling a little tired,

see if you can draw energy up from the

pelvic floor up through the midline even more.

So nice and slow, again, continuing to wake up through

the hamstrings, and we're going to touch opposite

fingertips to opposite toes, you can keep that knee

bent as much as you want, or if you're going for more

flexibility today, you'll try to keep length in the leg,

so this will be a little different for everyone.

So we're starting to wake up more muscles here.

Maybe get the heart rate going a little bit,

welcome a little heat, allow this to effect your breath,

and allow your breath to guide the movement.

So we're marrying the movement and the breath

in any way you see fit.

Just pay attention to your breath, basically.

Alright, then, even it out here,

and now we bend the knee

opposite elbow to opposite knee.

And you can work on a contraction in your abs here,

this is our last bit, so give it your all,

stand up nice and tall.

Ooh, my glutes are sore from something else,

I can feel it, nice.

All right, keep it going.

See if you can be light on your feet,

and keep your heart lifted.

Alright, beautiful, even it out.

And then release.

Open the palms, bring the feet together, inhale.

And exhale, Mountain Pose.

Nice work, inhale, draw the hands at your heart,

and exhale, bow the head,

mind intelligence, body intelligence, coming together.

Sweet bat the eyelashes open, and have an awesome day.

(upbeat music)