Yoga For Stress Relief : 15 Minutes x 15 Days! | Abi Carver | Skillshare

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Yoga For Stress Relief : 15 Minutes x 15 Days!

teacher avatar Abi Carver, Yoga For Peak Performance

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

16 Lessons (3h 48m)
    • 1. Join Our Class!

      3:20
    • 2. Natural Tranquilliser

      15:00
    • 3. State of Relaxation

      15:00
    • 4. Release of Tension

      15:00
    • 5. Stress Relief

      15:00
    • 6. Body Scan

      15:00
    • 7. Back Pain

      15:00
    • 8. Mental Clarity

      15:00
    • 9. Restorative Practice

      15:00
    • 10. Side-Stretching

      15:00
    • 11. Easeful Posture

      15:00
    • 12. Spinal Mobility

      15:00
    • 13. Relieving Tightness

      15:00
    • 14. Bending And Flexing

      15:00
    • 15. Healthy Spine

      15:00
    • 16. Twists And Turns

      15:00
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About This Class

Stress is the one of the biggest challenges that we face, both at work and in our private lives. It can manifest as depression, anxiety, anger, irritability, restlessness, feelings of overwhelm, a lack of motivation, or an inability to focus. We have difficulty sleeping or want to sleep too much. Our minds race and we find it impossible to feel at peace.

Unfortunately, the consequences of chronic stress may be even more serious. Excessive cortisol causes damage to our bodies, we become addicted to habits that harm us and make poor decisions.

I experienced a prolonged period of high stress that lasted over 10 years. My father died suddenly when I was 25, I was in an unhappy relationship during that time and I suffered serious eating disorders as a method of coping with the stress.

Thankfully, I can tell you that all that is in the past, in no small part because of a daily yoga practice that has been a bedrock of my life for over a decade.

Yoga For Stress Relief

“Learn to relax. Your body is precious, as it houses your mind and spirit. Inner peace begins with a relaxed body.” Norman Vincent Peale

It’s very hard to think your way out of a stressful state but you can influence your physiology to alter your psychology. In yoga, when we slow down our breathing, reduce our heart rate and release tension from tight muscles, our brain perceives a reduction in the threat level and turns down the stress response. We switch from sympathetic “fight or flight” mode, to a more peaceful state of "rest and digest", giving us some much needed clarity and the chance for restoration.

In This Course

In this 15-day stress relief course, I'll take you through 15 sequences that combine deep, diaphragmatic breathing, long, passive stretches and body awareness techniques to trigger your relaxation response and lower your levels of stress. The poses that I have chosen are restorative and should be accessible, even to beginners. With repeated practice, we can train the body to switch more quickly and efficiently from a state of perpetual crisis into one of calm and clarity.

Our Objectives

  • To quiet the mind.

  • Release muscular tension.

  • Reduce aches and pains.

  • Trigger the relaxation response.

  • Support the immune system.

  • Help you to sleep.

Your Teacher

Abi Carver, founder and instructor of Yoga 15, is a two-time 200-Hour Yoga Alliance Certified Yoga Teacher and National Academy of Sports Medicine Certified Personal Trainer. She is trained in Hatha, Power Yoga and Zenthai Flow.

Testimonials

“Makes relaxation concepts, benefits and total body relaxation readily accessible. really impressed. Love it.” Brent Fleming

“The first session delivered exactly on what it promised. My mind and body feel very relaxed. I look forward to the next session.” Florencio Garcia

“Just brilliant!” Anna Davey

"I keep rotating among 6 of Abi's 5x15 series and obviously am a fan. Excellent in all respects." Randolph Harper

"It is a real treasure and a gift this course. Abi is an instructor who transmits balance, serenity and focus. I am very happy and grateful for it." Claus Chargoy

"Very clear and well done." Camille Wei's

"Very different from the other courses I've done so far in that it is very calm and relaxing (which is what it's supposed to be!). I would recommend taking this course in the evenings before bed, or (if possible) mid-day to relief stress and calm down. I can also see this one being a good supplement to the other available courses." Anna-Sofia Myszka

Meet Your Teacher

Teacher Profile Image

Abi Carver

Yoga For Peak Performance

Teacher

I am a two-time Yoga Alliance Certified Yoga Instructor and NASM Certified Personal Trainer. 

I was born in England but now travel all over the world learning cutting-edge exercise, nutrition and health techniques to share with my online community. 

I combine my personal training experience with a deep love of yoga to create a unique style that focuses on optimising both the physical and mental aspects of the practice. I believe that yoga can teach us how to improve our balance, flexibility, mobility, strength and relaxation skills as well as fine-tuning our mental focus and relieving stress and pain. 

My mission is to bring a new simple, clear and efficient style of yoga to busy men and women—to seri... See full profile

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In October 2018, we updated our review system to improve the way we collect feedback. Below are the reviews written before that update.

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Transcripts

1. Join Our Class!: in each session in the Relax Ation series will go through some gentle stretching and mobility exercises to relieve tension and tightness throughout your body, I will demonstrate and talk you through all of the poses, but feel free to move in any way that feels comfortable and relaxing to you. Our bodies are all very different, so it's important to adapt the poses to meet your own individual needs rather than the other way around. My name is Abby Carver, and I'm the founder, an instructor of yoga. 15. I'm a two time yoga alliance, certified yoga teacher and National Academy of Sports Medicine. Qualified personal trainer. I'm trained in hatha Power Yoga and Zentai Flow, and I'm lucky enough to train and advice some of the world's elite performers, including international football stars, leading philosophers, authors, rock stars and extreme sports athletes alongside tens of thousands of students across my website, your 15 dot com and other platforms. This course is based on the tried and true principles of yoga 15 a comprehensive non spiritual program of yoga videos I designed to accelerate your performance and support your recovery. What makes this style of yoga difference is that It's not only about what you accomplished in your practice, but also about what your practice can help you to accomplish in other areas of your life. I have personally seen the immense power of yoga to support active men and women in their high pressure lifestyles. It's my mission to make this practice accessible to athletic motivated individuals who don't have the time to join an expensive yoga studio or commit toe one hour plus weekly yoga classes. I believe that the wide ranging benefits of yoga could be effectively access through short , consistent daily sessions when the objectives of the student and the content of the class of perfectly aligned in this course your practice for 15 minutes a day on just one aspect at a time, we might lick it, stretching your cars and hamstrings or opening up your hips. Alternatively, we could focus on a scale like balance, course, drink, focus or concentration. You'll find that each of the yoga 15 videos is highly specific and gives you a clear objective at the outset. This is quite a radical approach in yoga, where classes are typically given generic titles like Hatha Flow or Vanessa, which don't give away much information about the style content or what you can achieve with your time. 50 minutes is a chunk of time. Did I have found can easily be arranged around your schedule, whether you choose to practice before or after work, or if you're lucky enough to be able to break up your working day. All of us confined 15 minutes a day to allocate to body and mind maintenance. As productivity guru Tim Ferriss taught us. It's the small things don't consistently that other big things. 2. Natural Tranquilliser: come to a comfortable, cross legged position in the middle of your mat. If this position causes you any discomfort or you have difficulty maintaining a straight spine, you can raise your sitting bones up on the edge of a cushion. Let's begin our first relax ation sequence with a calming, breathing exercise. We're going to practice a simple technique in which your excel ations are twice as long as you're inhalations. Breathing in this way is a natural tranquilliser for the nervous system, triggering a state arrest. Full. Relax ation. Close your eyes, inhale sit up tool. Lengthen from the base of your spine all the way up to the top of your head. Exhale, let alone the air out. Let's begin. Seal your lips and inhale quietly through your nose with a counter for one to three fool, Hold your breath for the count of seven one to three full five six seven. Exhale for the count of eight to three for five six seven eight and again inhale to three for hold for the count of seven to three for five six seven. Excel for the count of eight to three Full five six seven Hey, continue for two more cycles. Counting in your head. Inhale slowly and quietly and allow you rebellion. Test to expand, hold, exhale. Let all the air out slowly and completely empty your lungs in hell. Relax your neck and shoulders is you. Allow your rib case to expand. Hold. Exhale slowly. Let all the air out for eight counts. Let your breath return to its natural rhythm and open your eyes. You can repeat this breathing exercise before bed to help you sleep in the middle of the night. If you're struggling with insomnia or during the day to calm your nerves, if your face to the stressful situation in each session in the Relax ation series will go through some gentle stretching and mobility exercises to relieve tension and tightness throughout your body, I will demonstrate and talk you through all of the poses. But feel free to move in any way that feels comfortable and relaxing to you. Our bodies are all very different, so it's important to adapt the poses to meet your own individual needs rather than the other way around. Switch your legs so that the other ankle is in front and sit up tall. Take a full breath in and slowly circle your arms out and up Look up, reach up and touch your palms together Xolo your hands back down by your sides Bring your chin to your chest in hell Circle your arms that end up Look up, Xar lower your hands back down by your sides Bring it into your chest last time, Inhale Circle your arms out, End up, stretch up excel Oh, your hands But down by your sides Bring out into your chest Stretch your arms out to the sides in how Bring your palms together, Tuck your chin and round your back Exhale, Draw your hands back and lift your chest in how Bring your palms together and round your spine. Exhale, sweep your hands back and open up your chest In helping your hands forward. Stretch your upper back and shoulders exhale, Draw your hands back and look up to this guy last time in how Bring your palms together. Exhale, Release the post. Sit up tall and bring your hands to the mat. Let's come into some gentle side bends in hell soup your left hand up. Exhale bend to the right in how come back to center. Exhale, bend to the right in how? Come back to center. Exhale, bend to the right and stay here for a few breaths. Reach your fingertips and draw your left shoulder back. Take one more full breath in Excel. Bring her left home back to the mat and switched sides in house. If you're right turned up, Excel, bend to the left in how Come back to center. Exhale bend to the left in how Come back to center. Exhale, bend to the left and hold. Breathe into the stretch in your right obliques. Enjoy your right shoulder back. Take one more full breath in Exhale. Bring your right town back to the math and sit up Tool for a twist. Place your left hand on your right. Me and your right fingertips on the map, too few inches behind you and how sit up. Tool. Exhale twist from the very base of your spine looking over your right shoulder in how lengthen Excel Twist in how lengthen Excel Joyal right shoulder back in How lengthen Excel Last rest. Let all the air out in how lengthen Excel Comeback Dissenter. Bring your right town to your left knee and place your left fingertips behind you in house . It's upto excel to us to the left. In her lengthen Excel, press into your right towns and twist from the base of your spine in her lengthen Excel Final tourists let all the air out last breath in Exhale Come back to center. Let's come down onto our backs for bridge pose. Bring the soles of your feet flat to the mat. Tip with the part inhale. Sit up tool. Excel ou upper body down to the mat. Bring your hands by your side palms facing down and walk your feet back until your fingertips graze your heels in how press into your feet and lift your hips all the way up. Check that your knees point straight ahead and do not roll out to the side or in towards each other. Your feet should be directly underneath your knees. Toes point straight ahead for your shoulders underneath you and lift all the way up to your edge and how Lift your hips up XLR slowly down to the mat in how lift your hips up. Excel our in how lift Exhale, uh, last time. Inhale lift up and hold come up to your tiptoes and bring the palms of your hands to your lower back fingertips. Point out to the sides. Lower your heels and rest and supported bridge prayers for a few slow and even breaths. Take one more full breath in Exhale. Come up to a tiptoes. Release your hands and no slowly down to the mat. Bring one hand to your belly and 100 or test walk your feet to the edges of the mat and dropped both knees to the right and the left. When screen wiping your knees a few times to release your lower back. Bring your knees but dissenter and hug them into your chest. Broken roll all the way up to seated For our final pose. Bring the soles of your feet together in the shape of a diamond and that your knees relax down towards the mat in house. Sit up. Tool, Excel, Fold forward and butterfly pose completely. Relax your upper body, arms, neck and head. Take one more full breath in. Exhale gently. Come back up, bring your knees together and praise the soles of your feet flat to the mat in house. It upto exile lower your upper body down to the mat and hug your knees into your chest. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder plays. Rest evenly on the ground. Close your eyes that's finished today. Sequence with a progressive muscle relaxation exercise that releases tension throughout your body. Breathe naturally throughout to all your attention to your feet. Call your toes in towards the soles of your feet, squeeze them tighter and release Ally oh, toes, feet and ankles to completely relax. Draw your toes back towards you. Flex your feet and squeeze your carves tions, quadriceps and hamstrings and release. Let all the tension from your legs dissolve into the mat. Bring your awareness to your sacrum, pelvis and hips. Allow them to relax and become heavy. Gently squeeze your glutes, your lower back and draw in your abdomen. Take a full breath in and release. Allow your belly dis often than your back to relax into the mat. Observe the sensation of your chest, rising and falling. Allow any tightness attention in your torso to soften and relax. Bring your awareness to your fingertips in house. Squeeze your hands into fists, lift your arms off the map and tighten your forearms, Biceps and triceps Excel. Release that your arms become heavy and sink into the mat. Put your shoulders up to your ears, squeeze them tighter and let go. Since a wave of relax ation flowing from your fingertips all the way up your arms to your shoulders, neck and head. Relax your forehead self in the corners of your eyes. Allow your eyelid to become heavy. Sink into a state of total relaxation. You have nothing to do and nowhere else to be. Start to bring gentle movement to your fingers and toes into lace your fingers and stretch your arms up overhead and open up your eyes when you already roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day 3. State of Relaxation: that's begin today. Sequence in child's pose. Come to all fours. Touch your big toes together and bring your knees a bit wider than hip width apart. Sit back on your heels and rest your forehead on the mat. Bring your arms by your sides. Palms face up plays your eyes. Allow the weight of your arms and shoulders to gently release tension across your upper back. Seal your lips and breathe quietly into your belly and lower back with each exhale. Relax more deeply and more completely. In this series, we aim to begin each sequence in a physically a mentally relaxed state. When your body is a ease, you'll find your muscles and much more receptive to stretching. And when your mind is quiet, you could bring your full attention to the sequence, developing a greater capacity for focus and concentration. Come up to all fours for a sequence to bring gentle movement into your spine. Bring your wrists underneath your shoulders and your hips right above your knees in hell. Drop your belly, art your spine and look up. Exhale round your spine, draw your abs in and tuck your chin in hell. Drop your belly. Draw your shoulders back and look up. Exhale around your spine, draw your abs and then stretch your upper back in how? Come back to center. Exhale. Drop your hips back to child's pose. Slide your hands forward and rest your forehead on the mat and again come back up to all fours in how Drop your belly, arch your spine and look up. Exhale around your back. Stretch your shoulders and drop your head in. How? Open up your chest, Stretch your abs and look up. Excel around your spine and draw your belly in in how Come back to center. Exhale, Drop your hips back to your heels. Slide your hands forward and rest your forehead on the map. Brock gently from side to side to loosen up your hips. Come back up to all fours to bring some lateral movement into your spine. In her look over your left shoulder to the back of your mat. Excel, come back to center. Inhale look over your right shoulder. Exhale. Come back to center in how Ben to the left. Each time deepening the stretch. Exhale. Come back to center in how been to the right Exhale. Come back to center last time in how left Exhale center in How right. Exhale center. Walk your hands out, push your hips halfway back towards your heels and continue to slide your palms forward is you. Drop your forehead onto the mat in puppy pose, reach to your fingertips and draw your hips back to fill a nice long stretches in the arms , shoulders, spine and naps. Stay here for a few slow breaths in and out through your nose, breach through your fingertips and draw your hips back. Last breath in exhale, drop your hips back to your heels and child's pose, keeping your arms outstretched in front of you. From here. We're going to come into a gentle downward dog. Come back up to all fours. Check that your hands and knees shoulder with the part palm slightly in front of your shoulders. Spread your fingers wide. Impress your hands evenly into the map. In this position, your risks. A stable. Tuck your toes. Lift your knees off the mat. Raise your hips up to this guy. Keep your knees bent to allow you to fully extend your spine. Spread your fingers and press evenly into both hands. Try to straighten your elbows and rotate your arms outward to fill a broadening across your upper back. Present your palms, tilt your pelvis up and allow us find to lengthen. Check that both knees point forward and allow your head to hang naturally between your arms . Seal your lips and stay here for a few slow, quiet breaths. We'll cut your feet to loosen up the backs of your legs and shake your head to release any tension in your neck and shoulders. Last breath in. Press nto palms and stretch your spine. Exhale dropped down onto all fours for a gentle twist called Thread the needle pose. Bring your left palm to the center of your mat. Inhale. See if your right hand up to this guy. Look up to your fingertips. Excel. Thread your right hand under your left arm palm facing up. Bring your head and shoulder to rest on the mat and stay here for a few breaths. You can bring the palm of your left hand to your sacrum or take hold of your right thigh to bind the pose and deepen district in your left shoulder and across your chest. Last in hell, draw your left shoulder back. X our Release the pose and come back up to all fours. Bring your right palm to the center of your mat in house. If your left hand up to this guy, look up. Exhale through your left hand under your right arm. Bring your head and shoulder to rest on the mat and completely relax here for a few breaths . Again, you can bring the palm of your hand, your lower back or take hold of your left eye to bind the pose. Taking care not to overstretch your top shoulder. Last in hell, draw your right shoulder back. Exhale, release the pose and come back up to all fours. Bring your knees together. Sit back on your heels. Rest your hands on your thighs and sit up. Tool for cow face pose. If this position is uncomfortable, you can place a cushion under your sitting bones. If you're more flexible, you can drop down in between your feet in here. Oppose. Keep your heels, placed your hips and point your terry straight back. This post stretches the triceps, shoulders and chest in her. Lift your left arm up alongside your ear. Exhale, bend your elbow and place your hand between your shoulder blades palm flat to your back soup. You'll right, turn behind you palms facing out and try to bring your fingertips together so they touch or grab on to each other. If you're unable to join your fingers, bring your right town to your top elbow and apply gentle pressure. Take a few slow breaths here, in and out through your nose. Joy often sit up tool and look straight ahead. Take one more full breath in Exhale. Release the pose and switch sides in how bring your right arm up alongside your ear. Exhale, bend your elbow and place the palm of your hand in between your shoulder blades. Soup your left hand behind your palm facing out and try to bring your fingertips together on your back. If your fingers don't touch, release your left hand and lightly pressed down on your top elbow. Lift your chin and take a few gentle breaths. Here, last breath. In Exhale, release the pose. Lean forward. Place your palms flat to the mat, soup your feet to the left and bring the soles of your feet flat to the map in house it up tool. Exhale lower yourself a slowly as you can down to the mat and how Go knees into your chest . Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter and full open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let's finish today Sequence with a calming body scan Meditation. Bring your attention to your left foot to your toes, the sole of your foot and to your heel. Move your attention up your ankle, your lower left leg and up to your knee. Scan your attention up your left thigh to your hit and noticed any sensations in this part of your body. Now bring your attention to your right foot. Feel your toes, the art of your foot and your right tail. Move your attention up to a lower right leg from your ankle up your car off Diani. Scan your attention up your right thigh. Oh, the way to your hip and notice any sensations here. Now bring your attention to your pelvis to the gentle carve at your lower back and all the way around your abdomen. Move your attention up to your chest. Notice the sensations caused by the movement of your breath. If you find your mind wandering gently, bring your attention back to the part of your body. Year observing. Now bring your attention to your hands. Do your fingers, palms and the backs of your hands. Notice any sensations in your wrist and forums. Move your attention up through your elbows to your upper arms. I've become aware of your shoulders in the back of your neck. Move your attention to your throat. End up to your face. Relax your jaw, lips, tongue, eyes and forehead. Scan from the top of your head all the way down to the tips of your toes. Sink into a state of total relax ation. You have nothing to do and nowhere else to be. Start to bring gentle movement to your fingers and toes into lace your fingers. Instruct your arms up overhead. Open your eyes when you already but onto your right side and gently bring yourself up to sitting. Now you can move back into your day 4. Release of Tension: Let's begin today sequence in mountain pose. Stand with your feet hip width apart in your toes, pointing forward. Roll your shoulders up, back and down and look straight ahead. Let your arms will by your sides. Palms facing inwards. Fingers off. Press into your feet and lengthen all the way up to the top of your head. Balance your weight, even leave from front to back inside to side. Relax your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Seal your lips, says we. Take a few deep breaths in and out through the nose. Inhale for the count of four to three for XO to day. Full pause. Feel the breath moving into your body to three for and out of your body to day. Full pause. Allow your belly and test to expand and contract. Take one more soft breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out the nose throughout. Open your eyes. Let's flow through a gentle sequence to release tension in your hips. You can bring your feet together, will keep them hit. Put the part if that feels more natural take a deep breath in circle your arms out and up. Look up. Exhale Swan, Dive down with a straight spine Bend your knees, Drop your head and bring your fingertips to the mat Inhale. Look up. Keep your arms out. End up, Come up Exhale Bring your hands but down by your sides and again in hell Circle your arms out, End up, Reach up Exhale, Swan, Dive down with a straight spine Bend your knees, Drop your head Fingertips Rest on the map in her Look forward Sweep your arms out, End up, come up Exhale Bring your hands but down by your sides Inhale soup your arms out, End up, reach up Exhales one dive down to forward Fold in how Look up Stretchers Bind forward Exhale, Step your left foot back, Drop your knee and release your back foot in low lunge, Inhale soup your arms out and up into crescent Lunge. Bring your palms together. Exhale, Bring your hands back down to the mat and step back to downward dog. We'll cut your feet a few times and shake your head. Inhale step your left foot forward for low lunge on the other side. Excel, drop your right knee and release your back foot. Inhale, sweep your arms that end up Look up Excel Bring your hands but down to the month Inhale, Tuck your back toes, step your right foot in between your hands and look up. Exhale, Fold in how micro Bend your knees Look up, Sweep your arms that end up, Come up, exhale Bring your hands back down by your sides. Inhale, Sweep your arms out, end up, stretch up excels one. Dive down into forward fold in her look up. Draw your shoulders back, exhales that your left foot back. Drop your knee and release your back foot in low lunge. Sync your hips and move gently from side to side to loosen up your hips in her Look up. Exhale, Shift your weight back to half monkey. Flex your right foot to feel a stretch in your right hamstring in hell. Come forward into Leyland's Look up. Exhale rock back toe half monkey. Square your hips with the mat in flex your right foot Inhale, Come forward into a lunge. Exhale last time, Brokeback toe, half monkey in hell come forward into a lunge exhale. Tuck your back toes, step back to plank dropped your knees and low all the way down to the mat in how pressing to your palms. Hug your elbows in close and lift up into cobra. Exhale, lower back down to the mud. Hand again. Inhale. Press into your palms and lift up into cobra. Draw your shoulders back. Exhale lower back down to the mat. Last time in how Lift up into cobra. Look up. Exhale lower back down. Breast your hips back towards your heels. Tuck your toes and lift up into downward dog. Inhale. Step your left foot in between your hands for low lunge on the other side, exhale, Drop your right knee and release your back foot in hell. Sink your hips and move gently from side to side to loosen up your hips in her Look up. Exhale, Shift your weight back to half monkey. Flex your left foot in hell. Come forward into lowlands. Look up! Exhale rock back toe, half monkey in how come forward into low lunge Excel Last time wrote back toe half monkey in How come forward into low lunge, exhale, tuck your back toes and step back to downward dog in how? Press into your palm. Stretch your spine. Exhale, step your right foot in between your hands. Drop your left knee and release your back foot. Pick up your left foot. Take hold of your left ankle with your right hand and walk your right foot out to the edge of your mouth. Drop your right shoulder back and look up to this guy. Interested Dragon, sync your hips and gently pull your left foot back towards you to deepen the stretch. Last breath in Exhale, Release your uncle. Walk your right foot in, bring your right town back down to the mat and step back to downward dog in how Press into your palms. Talked to a pelvis up exhales Step your left foot in between your hands. Drop your right knee and release your back foot. Pick up your right foot. Take hold of your right ankle with your left hand and walker left foot out to the edge of your mat. Draw your left shoulder back and look up to this guy. Drop your hips and gently pull your right foot back towards you to deepen the stretch in your right hip flexes last breath in Exhale. Release your uncle. Walk your foot in. Bring your left hand back down to the mat and step back to downward dog. Take a full breath in Exhale dropped down onto all fours for a final sequence to stretch the outsides of your hips sweet both feet to the right. Sit back and bring a right foot to the outside of your left thigh. Bring your left elbow outside your right knee and place your right fingertips behind you. On the mat in hell. Sit up. Tool, Excel Twist to the right as you stretch your right out a hit in How lengthen your spine. Exhale pressure left elbow against your right knee. Last breath in Exhale, Come back to center. Praise your hands behind you on the mat and lift up into downward dog. Bend your right knee interest to the left. Bend your left knee interest to the right. Move from side to side to increase mobility in your hip joints. Inhale. Come back to center. Press into your palms. Exhale, drop to your knees, sweep your feet to the left. Sit back and bring your left foot to the outside of your right. thigh for your right elbow outside your left knee and place your left fingertips behind you . Inhale. Sit up tool. Exhale twist to the left from the base of your spine. Inhale, lengthen, exhale. Draw your left shoulder back to increase the stretch. Last breath in Exhale, come back to center. Place your hands behind you on the mat and lift up into downward dog in how through your nose. Exhale dropped down onto all fours. Step your right foot in between your hands. Sweep your left foot to the right and sit back in the middle of your mom in House it up. Tool. Exhale lower yourself a slowly as you can down to the mat and hug your knees into your chest. Release your arms and legs and lie back in final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Farms facing up Shoulder blades rest evenly on the ground. Close your eyes that's finished Today. Sequence with a calming, diaphragmatic breathing exercise when we feel anxious or under chronic stress are breathing , becomes short and shallow. They're sends a message to our brain to trigger the fight or flight response, which may not be appropriate to your current situation. Conscious, barely breathing, dampens the fear response regions of the brain, increasing your sense of calm and reducing anxiety. Instead of feeling frozen, you're able to reflect and think with greater clarity. Repeat this breathing technique. Whenever you feel anxious and want to calm yourself down, interlace your fingers and bring your hands to your belly palms facing down, seal your lips and become aware of the natural rhythm of your breath. Notice how your abdomen naturally expands as you inhale and contracts as you exhale without forcing your breath. Try actively to expand your belly on the inhale and contract to abdomen on the exhale. Breathe into the palms of your hands and allow your belly to fall back to your spine As you exhale. Keep breathing in this way for a few more breaths. It should feel effortless and natural. Allow your breath to flow smoothly on both the inhalation on the X elation has the Abu's into your body and out of your body allow the inhalation to arise on its own. Under these tension, with every exhalation sink into a state of deep relaxation, you have nothing to do and no else to be. Start to bring gentle movement to your fingers and toes. Hug your knees into your chest and lengthen the back of your neck, your circles with your knees one way and the other. When you are ready, roll onto your right side and gently bring yourself up to sitting now you could move back into your day. 5. Stress Relief: come to a comfortable, cross legged position in the middle of your man, you can raise your hips up on the edge of a cushion. If you find this position uncomfortable, you'll find that just by spending time sitting cross legged it, your hips will gradually start to open As the hip joints rotate outwards. Today, we're going to begin with a breathing exercise called box Breathing. This technique is practised by Navy seals in their training to help them deal more capably with highly stressful events. Learning to focus on your breath helps declare the mind and increases your capacity for concentration. Close your eyes in house it up tool. Lengthen your spine and neck. Exhale, draw your shoulders back and let all the air out. Let's begin. Seal your lips and inhale through your nose for the counter. Five one to three for five. Hold your breath for the count of five. One to T. Four five. Exhale for the counter 51 to three. Cool five and hold the breath out for the count of 51 to three five. Let's repeat that three more times in how to three uh, five. Hold to three oh five Exhale to three for five. Pause to three. Cool. Five. Continue for two more cycles. Counting in your head in hell. Brief early and allow your belly and chest to expand. Hold, exhale. Let all the air out of your lungs and hold. That's time at your own pace. Let your breath return to its natural rhythm and open your eyes. You can repeat this breathing exercise before any event that requires you to feel calm, focused and clear headed. Let's start to bend and flex the spine in all directions to release tension in the neck. Shoulders upper and lower back. Switch your legs so that the other ankle is in front and sit upto. Take a full breath in. Sweep your arms out and up into lace your fingers index and middle fingers point up. Exhale bend to the right. Inhale. Come back to center. Stretch up excel, bend to the left, Inhale. Come back to center. Reach up. Exhale bend to the right in how come back to center. Stretch up Excel. Bend to the left in how come back to center last set. Excel bend to the right, deepen the stretch in how come back to center. Reach up, excel Bend to the left. Reach to your fingertips in how Come back to center Stretch up, excel Release your hands back down to the mat in hell Interlace your fingers Impress your palms away Exhale round your spine, tuck your chin and feel a gentle stretch across your upper back in her lift your hands up to this guy are just buying back. Exhale, lower your hands round your back and tuck your chin to your chest in her. Lift your hands back up. Draw your shoulders back. Exhale lower your hands and deepen the stretch across your upper back and shoulders. Last time in how Lift your hands up, aren't just buying back? Exhale, bring your hands back down round your spine and hold the stretch. Take smooth and even breaths. Last inhale exhale. Sit up tall and release your hands. Interlace your fingers behind your back and pull your hands away to fill a stretch across your chest in the front of your shoulders. Move gently from side to side to deepen the stretch and loosen up your lower back. Release your hands and sit upto bring your hands to your knees for seated cat cow in how Lift your chest, arch your back and look up. Exhale around your spy and drop your head and pull your belly in in how? Lift your chest. Look up to this guy. Exhale, Draw your abs in and tuck your chin to your chest once more in how lift your chest, art your back and look up. Exhale around your spine. Drop your head and pull your belly in in how? Come back to center. Exhale, release your hands. Let's come down onto our backs. For some reclining poses, bring the soles of your feet flat to the map in house it upto excel. Low your upper body slowly down to the mat and hug your knees into your chest. First, let's come into wind relieving pose. No your left leg to the mat and squeeze your right knee into your chest. Press your lower back into the mat and stay here for a few breaths. Moving anyway. That helps to release tension or tightness in your right hip. Squeeze your knee into your chest and engage your left leg on suicides. Take hold of your left knee and lower your right leg. Press your lower back into the mat and start to loosen up your left hip, Squeeze your knee into your chest and press your right leg into the map. Come back to center and lower your feet to the mat for knee down twist. Bring your hands out to the sides. Palms facing down. Straighten your right leg up to this guy. Impressed to your heel. Bring your right ankle to your left knee and drop the inside of your left ankle to them. Act gently lower your left knee down with the right foot still in place. Look to the left and stay here for a few gentle breaths. Last inhale Exhale. Come back to center and switch sides. Straighten your left leg up to this guy pressed to your hill. Bring your left ankle to your right. Me and drop the inside of your right ankle to the mat, though you're right. Me down. Look to the right and take a few slow and even brats. Here. Last breath in Exhale, Release the pose and hug your knees into your chest broken. Roll your way up to seated for head to knee pose. Straighten your left leg to the mat and place the soul of your right foot against your left inner thigh. Flex your left foot, impressed to your heels so that your entire left leg is in contact with the mat. Twist your torso to the left said that the center of your chest is in line with your straight leg in house it up. Tool. Exhale, Slide your hands forwards as faras is comfortable taking hold of your shin, ankle or heel. Keep your foot flexed and stay here for a few breaths with every inhalation. Lengthen your spine and with every exhalation for deeper into the stretch and bring your forehead closer. T ony, take one more full breath in excel carefully. Come back up and switch sides. Bring the soul of your left foot against your right in a thigh. Flex your right foot and twist to the right in house it upto exhale. Slide your hands forward As faras is comfortable. Flex your right foot and stay here for a few breaths with every inhalation. Lengthen your spine. I'm with every exhalation. Bring your forehead closer to your knee. Last breath in. Exhale gently. Come back up and bring both legs out in front of you in house it upto a point. Your toes exhale gently lower your upper body down to the mat and hug your knees into your chest. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let's release any remaining tension in your body. With a progressive muscle relaxation exercise, bring your attention to your legs. Tense all the muscles from the tips of your toes to your feet, ankles, lower legs, knees, thighs and hips. Squeeze your glutes. Take a full breath in and release. Allow your legs to become heavy and sink into the mat. Draw your attention to your arms. Make fists with your hands. Dig your fingers into your palms, tense your wrists, forearms, upper arms and shoulders. Take a full breath in and let everything go. Allow your arms to become heavy and melt into the mat. Bring your attention to your face. Squeeze your eyes tucked personal lips and scrunch up your nose. Take a deep breath in and release that all the muscles in your face often and relax. Become aware of your whole body since your breath moving in and out. Notice the gentle rise of your chest and the softening of your rib cage. Take a deep breath into your belly and a long, slow and complete exhale. Since a wave of relax ation flowing from your toes all the way up to the crown of your head sink into a state of total relaxation, you have nothing to do and nowhere else to be. Start to wriggle your fingers and toes, interlace your fingers, instruct your arms up overhead and open your eyes when you already brought onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 6. Body Scan: Let's begin today sequence in child's pose. Come to all fours. Touch your big toes together and bring your knees a bit wider than hip width apart. Sit back on your heels and rest your forehead on the map. Bring your arms by your sides. Palms face up, plays your eyes, Syria your lips and take a few slow, gentle and quiet breaths. Soften your belly and allow each breath to expand your lower back and rib cage as well as your abdomen. Leave a slight pause at the end of each X elation and you'll find that your next inhalation will follow effortlessly. Practicing conscious breathing in child's pose gives you the opportunity to breathe not only into your belly but also into the back of your torso, Relieving tension in the back and shoulders. Come up to all fours for a sequence to brings and gentle movement into your spine and hips . Spread your fingers, press into your palms and separate your knees to hit with the part. Let's start with a few hip rotations during cycles. One way and the other come back to center and bring your hands forward a few inches in how quietly through your nose. Exhale round your spine. Draw your abs in Tuckerton. Drop your hips back to your heels in her look up. Drop your belly in. Art your back. Look up. Exhale round your back, Drop your 10 and dropped back to child. Give your shoulders a good stretch in. How are just buying pushed through your hands and look up. Exhale round us buying. Draw your belly in and drop back to your heels in how slide forward, drop your belly and look up. Exhale around your back. Stretch your shoulders and drop back to child's pose twice more. Inhale pushed through your hands are just fine and look up, that's how Drop your head, tuck your chin and come back to child in house. Slide forward one more time. Exhale. Stretch your shoulders took Go jin and drop back onto your hills. Rest your fool head on the mat and bring your arms. Bio sides interlace your fingers behind your back. Draw your hands up to this guy and very gently rocked from side to side to stretch the fronts of your shoulders. Release your hands to the map and slowly come up to kneeling. Slide your hands forward. Tuck your toes and lift your hips up into downward dog. Walk out your feet to stretch the backs of your legs and shake your head to release any tension in your neck and shoulders. In help end journeys, press family into your palms and stretch your spine. Excel. Walk your hands all the way back to your feet for ragdoll. Keep your knees soft, Cross your arms, hold onto your elbows and completely relax your upper body its way gently from side to side . Let's go ahead. Drop towards the mat to release any tension in your neck and shoulders. Release your abdominals. Sink deeper into the pose and allow your torso to lengthen with each exhalation. Relax your toes and straighten your legs. If you'd like to. To come out of the pose, take a full breath in, soften your knees, bring your hands to your hips and come up to standing with a flat back Xar. Release your hands and draw your shoulders back. Inhale, sweep your arms that end up. Look up. Exhale swan. Dive down into forward. Fold with the straight spine. Bend your knees, bring your fingertips to the mat and walk your hands forward to downward dog. Drop to your knees and push your hips halfway back to poppy boys besides your fingertips forward and bring your forehead to the map. Thread your right hand under your left arm and let your head and shoulder rest on the mat. Come back up in such sides. Bring your right hand to the math and read your left hand under your right arm. That's your upper body completely. Relax. Last breath in Exhale. Come up tour fours. Walk your hands forward, tuck your toes and lift your hips up to downward dog. Let's come into pigeon pose. Step your left foot towards the middle of your mat in house people. Right leg up to this guy Benjani and let your right foot drop back. Press evenly into both hands and allow your right tip to fall open in how? Draw your right tip back. Exhale. Bring your right knee forward. Place it on the map behind your right wrist and position your left foot under your left hip . Drop your hip, release your back foot and slide it back. Look behind you to check that your left leg is straight. If your hips or not level. You can support your right hip on a cushion. Press into your fingertips in length in your spine. Walk your hands forward and come down onto your forearms. Breathe into this threat, junior right out to him. If you'd like to go deeper, cross your arms and rest your forehead on the map. Sink deeper into the pose with each breath in how Bring your hands back to the mat. Present your palms. Tokyo back Tae's Lift your hips up on breast back to downward dog. Step your right foot towards the middle of your mat in house people, right leg up to this guy. Bend your knee and drop your left foot back. Press evenly into both hands and allow the weight of your left foot to open up your hips in how Draw your left hit back. Exhale. Bring your left knee forward. Place it on the map behind your left dressed and position your right foot under your right hip. Release your back foot and slide it back that behind you detect that your back leg is straight, and if your hips are not level, you can move your cushion to the other side. Press into your fingertips in length in your spine. Walk your hands forward and come down onto your forearms. Relax into this direct, you know left out to him to get a deeper Cross your arms and rest your forehead on the map , allowing your upper body to completely release in how Bring your hands back to the mat. Press into your palms. Tuck your back toes, lift your hips up and press back to downward dog. Inhale, bend your knees and stretch your spine. Exhale. Drop down onto all fours sweet both feet to the left. Sit back and come to the middle of your mat to your feet. Tip with the part in house it up tool. Exhale lower slowly down to the mat and tell your knees into your chest. Release your arms and legs and my back and final resting pose. Let your feet come as wide as the matter before leben. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Plays your eyes that's finished today. Sequence with a calming bodies. GAM Meditation. Bring your attention to the top of your head to the back of your head, where it rests on the map. Draw your attention to your face to your forehead, eyes nos cheeks and now allow any tension in the muscles of your face to relax. Bring your attention to your throat and that if you notice any tension in your shoulders, allow it to soften and relax. Bring your attention to your left Children. Let your attention moved down your upper arm to your elbow, to your forum and him. Allow your fingers to soften and relax. Now bring your attention up to your right shoulder. Scan down your upper right, um, to your elbow for, um, Andi and fingers. Bring your attention to your upper back mid back to the gentle inward curve in your lower back into your sacrum. Continue to breathe slowly and quietly. If any thoughts, concerns or worries come into your mind, try to let them go and come back to scanning your body. Bring your attention to your chest. Scan down to your belly. Allow your abdomen to soften and relax. Bring your attention to your pelvis and to your left hip. Move your awareness down your leg to your thigh front and back. Diani cough, ankle foot and tears. Bring your attention back up to a right tip scanned on your right thigh, your knee cough, ankle foot and taze scandal the way back up your body from your toes to the top of your head. Sink into a state of total relaxation. You have nothing to do and know what else to be. Start to bring gentle movement to your fingers and toes into lace your fingers and stretch your arms up overhead. Open your eyes when you already well on to your right side and gently bring yourself up to sitting. Now you can move back into your day. 7. Back Pain: Let's begin today sequence in mountain pose. Stand with your feet hip width apart in your toes, pointing forward. Roll your shoulders up, back and down and look straight ahead. Let your arms for by your side palms facing inwards. Fingers soft. Press into your feet and lengthen all the way up to the top of your head. Balance your weight evenly from front to back and side to side. Relax your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Syria lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in, test to rise and fall. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Open your eyes. Let's flow through a gentle sequence to release tension in your lower back. You can bring your feet together or keep them hip with the part if you prefer. Take a full breath in and circle your arms out and up. Look up, reach up and touch your palms together. Exhale. Oh, your hands back down by your sides Bring your chin to your chest. Inhale Circle your arms out and up. Look up! Exhale Lower your hands but down by your sides Bring your chin to your chest Last time, Inhale, Circle your arms out and up. Stretch up. Exhale Lower your hands, but down by your sides Bring your chin to your chest. Moving on. This time in hell Circle your arms at end up. Look up! Exhale, Swan, Dive down with the straight spine. Bend your knees. Drop your head Fingertips Rest on the map in her Look up! Keep your arms out. End up. Come up. Exhale Bring your hands back down by your sides and again Inhale. Circle your arms out. End up. Breach up. Exhale, Swan. Dive down with the straight spine. Bend your knees. Drop your head Fingertips Rest on the map in how? Look up. Keep your arms out. End up. Come up. Exhale Bring your hands back down by your sides. Inhale. See if your arms that end up. Reach up. Exhale Swan. Dive down into forward fold in her look up structures find forward. Exhales step back to downward dog. Look at your feet a few times and shake your head. Take a deep breath in Exhale. Come forward into plank. Drop to your knees. Release your feet, hugger elbows to your sides and lower all the way down to the mat. Inhale, press into your palms and lift up into cobra. Exhale lower back down to the marked and again inhale. Press into your palms and lift up into cobra. Draw your shoulders back. Exhale lower back down to the mat. Last time, inhale, lift up into cobra. Look up, seal your lips and stay here for a few breaths. Draw your elbows to your sides, pull your shoulders away from your ears and lengthen your neck to create a smooth, even arc in your spine. Relax your lower spine. Lift your chest and be careful not to let your shoulders collapse around your ears. Last breath. In excel, lower back down to the maktoum pushback to child's pose. Bring your arms by your sides, palms face up and rest your forehead on the mat. Come up to all fours sweet, very feet to the left. Sit back and come to the middle of your mat to their feet. Tip with the part in house it upto excel low. Your upper body is slowly as possible to the mat for bridge pose. Bring your hands by your side palms facing down and walk your feet back until your fingertips graze your heels in how Press into your feet and lift your hips all the way up. Check that your knees point straight ahead and do not roll out to the side or in towards each other. Your feet should be directly underneath your knees. Toes point straight ahead. Roll your shoulders underneath you and lift all the way up to your edge in her. Lift your hips up, excel or slowly down to the map. Inhale, lift your hips up. Exhale lower in How left. Exhale lower last time in her. Lift your hips up and hold. Roll your shoulders underneath. You interlace your fingers, straighten your arms and press your little fingers into the mat. Seal your lips, lift your hips and hold the pose for a few breaths. Last breath. In Exhale, Release your arms out from under you and low slowly back down to the mat. Place one hand on your belly and one hand on your chest. What? Your feet to the edges of your mat and drop both knees to the right on the left windscreen , wiping your knees a few times to release your lower back. Bring your knees back to center and hug them into your chest. Broken roll all the way up. Dizzy did. For a counter pose, bring the soles of your feet together in the shape of a diamond and that your knees relax down towards the mat. Inhale. Sit up tool. Exhale. Fold forward into butterfly pose completely. Relax your upper body, arms, neck and head last breath in. Exhale gently. Come back up, bring on east together and place the soles of your feet flat to the mat in house it up. Tool Excel, lower your upper body down to the mat and hug your knees into your test. Let's finish with reclining spinal Twist To release your lower back. No your left leg to the map and squeeze your right knee into your chest. Stretch your right arm out to the side palm facing down. Put your right foot behind your left inner thigh and gently guide your right knee towards the floor in the opposite direction. Don't worry if it doesn't come all the way down, look to the right and let your entire body relax. Last breath in Exhale. Come back to center. I'll go left knee into your chest, and though you're right leg to the man, stretch your left arm out to the side. Put your left foot behind your right in a thigh and twist your left knee over towards the right. Look to the left and completely relax into the pose. Last inhale exhale. Come back to center how Go knees into your chest and gently rock from side to side. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter and full open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let's finish today. Sequence with a calming breathing exercise based on three part breath. Interlace your fingers and rest your hands on your belly. Palms facing down, Seal your lips and become aware of the natural rhythm of your breath. Observe the rise and fall of your abdomen with each inhalation and exhalation. Continue to breathe at your own pace and bring your palms to the sides of your rib cage. Breathe into your hands and observed the expansion and contraction of your chest when we are anxious are breath is more rapid and shallow and does not reach down into the abdomen. Unconscious chest breathing creates a heightened state of tension by triggering this dress response. Finally, bring your hands to your collarbones and observe how your breath feels that your upper chest in extremely stressful situations are breath becomes even more shallow or we involuntarily hold our breath. This can cause tension in the neck around the tops of the shoulders and across the upper back. Bring your hands back down to your belly in a full and healthy breath. We inhale into the abdomen, chest on collarbones and excel from the upper chest through the rib cage and down into the belly. This allows us to make use of our full lung capacity and releases tension in the body. Take a few full smooth and even breaths in and out through your nose. Sink into a state of deep relaxation. You have nothing to do and nowhere else to be. Start to bring gentle movement to your fingers and toes. Hug your knees into your chest and length in the back of your neck. Draw circles with your knees one way and the other. Stretch your hand through to take hold of the outsides of your feet. Bring your feet out of your knees and gently pull them down towards the mat and happy baby . Press your lower back into the mat, relax into the pose and rocked gently from side to side. Hug your knees into your chest when you already roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 8. Mental Clarity: come to a comfortable, cross legged position in the middle of your mat. We'll start today. Sequence with a breathing exercise called three part breath. This technique develops concentration and self awareness. Observing the movement of your breath teaches you to focus your mind and sustain attention without being distracted by repetitive, incessant thoughts. Bring your hands to your belly and close your eyes. Take a full breath in through your nose. Allow your spine to length. Um, exhale. Relax your shoulders and let all the air out. Let's begin Sealer lips and inhale deeply into your belly. Exhale, let all the air out and draw your navel back towards your spine. In hell. Allow your belly to expand against the palms of your hands. Exhale, Let all the air out in hell allow your belly to expand. Exhale, draw your navel back towards your spine. Bring your hands to your rib cage. Inhale, breathe deeply into your belly and up into your chest. Exhale. Let all the air out. Does he feel your rib cage? Contract in hell into your belly. Allow your rib cage to expand. Exhale, feel your ribs slide closer together as you let all the air out in how deep into abdomen. Let your chest rise up excel Fill your chest. Fall as you let all the air out. Bring your hands to your collarbones. Inhale into your belly, rib cage and upper chest. Exhale. Let the breath go from your chest rib Kate and abdomen and again inhale into your belly. Expand your rib cage. Fill your upper chest. Exhale all the air out Last time in hell. One continuous wave of breath all the way from your belly into your chest and up to your collarbones. Excel. Let all the air out from your up a jest rib cage and abdomen. Let your breath return to its natural rhythm and open your eyes. Let's start to release tension from the neck and shoulders. Roll your shoulders up, back and down a few times and drove them forward a few times in hell. Drop your right here to your right shoulder. Exhale, Drop your left here to your left shoulder in hell, Come back to the right. Feel a gentle stretch down the left side of your neck. Exhale returned to the left, stretched the right side of your neck. Come back to the right side. Bring your right town to your left ear and deep in the stretch, come back to the left side and apply gentle pressure on the other side of your head. Inhale, come back to center and sit upto. Exhale. Drop your head forward in hell. Drop your head back. Exhale forward in how back Exhale forward last time in how back and come back to center. Look from side to side in how look to the right excel looked to the left in hell, right? Exile left last time in how right Exhale left in Held your half circles to the right Exhale circle origin to the left in how right Exhale left last time in how right eggs are left inhale, come back to center and sit upto. Let's come down onto our backs for some reclining poses, bring the soles of your feet flat to the mat. Inhales it up. Tool Excel Lower your upper body slowly down to the mat and how go knees into your chest. First will come into reclining spinal tress to release tension in your lower back. No, your left leg to the mat and squeeze your right knee into your chest. Stretch your right amounts of the side palm facing down. Hook your right foot behind your left in a thigh and gently guide your right knee towards the floor in the opposite direction. Don't worry if it doesn't come all the way down, look to the right and let your entire body relax. Last breath in Exhale. Come back to center, hug your life knee into your chest and low your right leg to the mat. Stretch your left arm out of the side, put your left foot behind your right in a thigh and twist your left knee over towards the right. Look to the left and completely relax into the post last inhale exhale. Come back to center and talk your knees into your test. Let's stretch the outsides of your hips with a dead pigeon pose plays the soles of your feet that on the mat, bring your right ankle to rest on your left knee, fragile right down through the triangle between your legs and hold the back of your left thigh with both hands. Gently pull your left leg towards your chest and stay here for a few breaths. Relax your shoulders and press your lower back into the mat. You can increase the stretch by pressing your right elbow against your inner thigh. Last breath. In Exhale, release the person switch sides. Bring your left ankle to your right knee, thread your left hand through the triangle between your legs and gently pull your thigh towards your chest. Relax your shoulders and press your lower back into the mat. Last breath. In Exhale, release the pose and hug your knees into your tests broken. Roll your way up to seated for a spinal tress to ring out tension in your spine. Bring both legs out in front of you. Cross your right foot to the outside of your left eye and bring your left foot back to your right hip. If very feel sitting bones, do not rest evenly on the mat. Bring your left leg straight out in front of you in flex your foot. Place your right fingertips behind you and hug your left knee into your chest. Inhale sit up tool. Exhale to us to the right for a deeper stretch for your left elbow inside your right knee. Inhale, lengthen, excel twist from the base of your spine. Inhale lengthen, exhale, twist, Lengthen, untwist. Last breath in excel. Come back to center and switch sides. Bring both legs out in front of you and cross your left foot to the outside of your right thigh. If both sitting bones rest evenly on the mat, you can bring your right foot back to your left hip. Place your left fingertips behind you and hug your right knee into your chest in house it up. Tool. Excel to us to the left for a deeper stretch. Bring your right elbow inside your left knee in how lengthen, exhale, twist, inhale, lengthen, exhale, twist, lengthen and twist. Last breath in excel, come back to center and sit cross leg it. Let's bring your spine back into alignment with some gentle hip. Opening forward folds in house it upto. Press your hands into the mat, shift your hips back a few inches, exhale, walk your hands forward and relax your upper body over your legs. Take a few quiet, restorative breaths. Here, last breath in exhale. Come up slowly and switch legs. Inhale. Sit upto. Shift your hips back of urine tests. Exhale. Slide your hands forward and completely relax your upper body last breath in Excel. Come back up and bring your legs out in front of you in house it upto a point, your toes excel. Gently lower your upper body down to the mat and hug your knees into your chest. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter fall open. Relax your hands. Palms facing up shoulder blades dressed evenly on the ground. Close your eyes. Let's finish with a calming progressive muscle relaxation exercise. Bring your attention to your breath. Take slow, gentle, quiet breaths. Take a few moments just to observe your body, breathing in and out. Now bring your attention to your hands. Clench your fists and hold attention. For a few moments. Inhale. Squeeze as hard as you can and release tight in your arms. Draw your shoulders up by your ears. Inhale, hold attention and release. I feel a sense of relax ation spread from your shoulders down your upper arms, elbows, forearms and into your fingertips. Continue to take slow, gentle breaths, becoming more and more comfortable, more and more deeply relaxed. Next, bring your attention to your face. Squint your eyes. Wrinkle your nose and squeeze your lips together in hell. Titan and release. Allow all the muscles in your face and neck to relax tight in your stomach muscles as much as you can inhale, squeeze and hold and release. Finally, bring your attention to your legs. Put your toes back intense your ankles, carves knees and thighs in house, greasy old roots and release. Take slow, calming breaths, becoming more and more comfortable. More more Teas sink into a state of deep relaxation. You have nothing to do and nowhere else to be. Start to wriggle your fingers and toes, interlace your fingers and stretch your arms up overhead. Open your eyes when you already hold on to your right side and gently bring yourself up to sitting. Now you can move back into your day. 9. Restorative Practice: Let's begin today sequence and wide knee child's pose come up to our fourth. Bring your big toes together and separate your knees is why does the map slide your hands forward? Sit back on your heels and that your forehead rest on the map. Sway from side to side to loosen up your hips. Come to still knows for a few slow, quiet breaths in and out through your nose. Allow your belly to expand and drop as you inhale on contract As you exhale. Feel the back of your ribs inflate as you breathe in and fall as you breathe out. As well as being one of the most calming and restorative yoga poses, Child's pose gently stretches the lower back hips, thighs and ankles. It also relaxes this fine shoulders and neck. Come up to all fours for a sequence to bring gentle movement into your spine. Bring your knees it with the part in your hands just in front of your shoulders. Take a full breath in exhale round your back, draw your belly in and drop back to your heels. Inhale pushed through your hands are just by and drop your belly and look up exhale round your back, tuck your chin and dropped back to child's pose. Give your shoulders a good stretch in hell are to a spine pushed through your hands and look up. Exhale round your back, draw your belly in and drop back to your heels. Last time, inhale pushed forward through your hands. Drop your belly and look up. Exhale around your backs, direct your shoulders and drop back to child's pose. Take a full breath in Exhale. Come back to all fours, slide your hands forward, press your hips back and rest your forehead on the mat and puppy pose. Continue to breathe lightly in and out through your nose. Read through your fingertips and draw your hips back to stretch your arms, shoulders buying and abs. Take one more deep breath In Exhale, slide forward into Sphinx pose. Bring your forearms to the map. Draw your shoulders back and lengthen your neck. Inhale, straighten your arms and come up into cobra. Look up in how press into your palms. Exhale, lower back down. Bring your hands by your chest and press back to poppy pose. Take one more full breath in exhale, tuck your toes and lift your hips up into downward dog. Walk out your feet to loosen up the backs of your legs and shake your head to release any tension in your neck and shoulders in how Benjani's press into your palms and stretch your spine excel, Walk your hands all the way back to your feet for forward fold. Keep your knees bent, interlace your fingers behind your back and drop your hands over your head. Stay here for a few breaths, moving in any way that feels comfortable, deepening this dread to cross your chest and shoulders. Last breath. In Exhale, release your fingertips to the mat in how look forward. Sweep your arms that end up, Come up, exhale. Bring your hands back down by your sides. Let's come into some gentle side bends. Inhale. Sweep your arms out, end up, take hold of your left dressed with your right hand. Reach up. Exhale bend to the right. Inhale, Come back to center. Take hold of your right dressed stretch up. Exhale bend to the left. Inhale, Come back to center, switch hands. Reach up Excel. Bend to the right in hell. Come back to center, switch hands stretch up. Exhale bend to the left in how Come back to center. Bring your palms together. Exhale, release your hands back down by your sides. Let's come into a forward fold chair. Pose. Flow in how bend your knees. Hooper arms out and up into Chapo's Exhale. Fold forward. Straighten your legs as much as you can and relax your head and neck in hell. Bend your knees. Keep your arms out and up into Chapo's Exhale. Fold forward and let your upper body completely relax. Last time in how Benjani super arms out and up into chair. Exhale, Fold forward. Cross your arms, hold onto your elbows and relax in ragdoll. Sway gently from side to side to create some space in your pelvis and settle into stillness . Continue to breathe in and out through your owners. Be careful not to force. Distract in the backs of your legs. Bend your knees as much as you need to tow. Allow your spine to fully release. You'll find that your legs start to straight in overtime. Let your head drop towards the mat and relax any tension in your neck and shoulders. Sink deeper into the pose and allow your spine to lengthen with every exhalation. Last breath in Exhale, Release your fingertips to the math in how look up, exhale. Walk your hands forward and come to all fours in the middle of your mat and sit back on your heels. Let's finish with half reclining Hero pose. Bring your right foot flat to the mat and dropped down inside your left foot with your left heel next to your hips. Move your right foot out to the right as far as you need to to bring both sitting bones flat to them at in house it upto exhale. Place your hands behind you, fingertips facing forward and start to lean back. Come down. Justus Faras is comfortable to your hands, elbows or all the way down. If you're on the mat, do you can bring your arms up overhead and hold onto your elbows? Stay here for a few breaths, feeling the stretch in the front of your left thigh as well. Is that Europe's last inhale Exhale, release your arms, present your elbows and carefully lift yourself back up. Lean to the right. Bring your left foot to the map on your right foot. Back beside your hip. You can walk. You're left without a few inches if you need to, to bring both sitting bones flat to the man in house it up. Tool, Excel low yourself, Bacchus. Faras is comfortable. Bring your arms up overhead and hold onto your elbows too deep in the post. Breathe into the stretch in the front of you. All right, tip. Last inhale. Exhale. Release your arms. Present your elbows and carefully lift yourself back up. Bring the soles of your feet flat to the mat in front of you in house it up. Tool XLR slowly down to the map and hug your knees into your chest. Release your arms and legs and lie back in final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Close your eyes that's finished today. Sequence with a calming body scam. Meditation. Bring your attention to your breath. Take slow, quiet cleansing breaths. Allow your belly in Chester. Gently rise and full. Imagine breathing in comfort to relax ation on every in breath and letting go of tension with every exhalation. The only thing you need to do right now is to relax. Gently bring your attention to your feet to your toes, the arches of your feet, the tops of your feet and your heels. Allow your feet to become more comfortable on more deeply relaxed. Allow your attention to move slowly up to your lower legs to your knees. Guys, glutes and hips. Allow your legs to soften and completely let go. Grethe, Relax ation in and tension out. You may find that your mind starts to wonder if you're distracted by thoughts. Gently bring your attention back to scanning your body. Bring your attention to your lower back and to your belly. Feel the breath moving in and out. Let any tightness attention at your abdomen and lower back. Fall away. Bring your attention up to your chest and round your rib cage to your mid and upper back. Notice any sensations in your shoulders. If you feel any tension, let it go. Bring your attention to your arms. Scan from your shoulders to your elbows to your wrists, into the palms of your hands. Notice any sensations in your fingers and let all the joints in your hands completely relax . Bring your attention to your throat and neck to your face. Relax your jaw, tongue, cheeks, IHS Nos and Isaac. Finally, bring your attention to a whole body. Scan from your toes all the way up to the top of your head and all the way back down to your toes. Sink into a state of deep relaxation. You have nothing to do and nowhere else to be Gently begin to wiggle your fingers and toes . Stretch your arms up overhead and open your eyes. When you already bowling to your right side and gently bring yourself up to sitting Now you can move back into your day. 10. Side-Stretching: Let's begin today sequence in mountain pose, Stand with your feet hip width apart in your toes, pointing forward. Roll your shoulders up, back and down. Broaden across your collarbones and look straight ahead. Let your arms will by your sides. Palms facing inwards. Fingers soft. Press into your feet and lengthen all the way up to the top of your head. Balance your weight evenly from front to back and side to side. Relax your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out through your nose. Open your eyes. Let's loosen up the spine with the gentle side stretching routine side friends also stretched the muscles between your ribs, allowing your lungs to expand and facilitate more effective breathing. You can bring your feet together will keep them hip with the part. If that feels more comfortable inhales if your arms out end up, take hold of your left dressed with your right hand Reach up. Exhale Bend to the right. Inhale, Come back to center. Take hold of your right rest. Stretch up Excel Bend to the left in how? Come back to center. Switch hands. Reach up. Exhale Bend to the right in hell. Come back to center. Switch hands. Stretch up. Exhale Bend to the left. Inhale, Come back to center. Bring your palms together. Exhale Release your hands back down by your sides Moving on Inhale Circle your arms out. End up. Look up. Exhale Swan, Dive down with the straight spine. Bend your knees, Drop your head and bring your fingertips to the map in her Look up. Stretch your spine Forward exiles, step your left foot back, Drop your knee and release your back foot in low lunge. Inhale seeker arms out and up into crescent lunge. Bring your palms together. Exhale, bring your hands back down to the mapped and step back to downward dog. Well, count your feet a few times and shake your head. Inhale step your left foot forward for low lunge on the other side. Excel, Drop your right me and release your back foot. Inhale. Sweep your arms out, end up, look up Exile. Bring your hands back down to the mat. Inhale tuck. Kill back tears and step back to downward. Dog excels that your left foot forward. Drop your knee and release your back foot in low lunge. Sway from side to side to loosen up your hips. Inhale super arms out and up into crescent lunge, Excel. Drop your right fingertips to the mapped and bend to the right. Stay here for a few breaths, feeling a deep stretch down the left hand side of your body. Keep breaching through your fingertips. Take one more deep breath in exile. Bring your lifetime back down to the mat. Tuck your back toes and step back to plank. Drop to your knees and Lowell the way down to the mat in her left up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog in hell. Press evenly. Intubate palms. Exhale. Step your left foot forward, drop your knee and release your back foot in low lunge. Drop your hips and move gently from side to side. Inhale, sweep your arms out and up. Bring your palms together. Exhale, drop her left fingertips to the mat and bend to the left. Breathe into this direct on the right town side of your body. Last inhale reached through your fingertips. Excel, bring your right time back down to the mat. Tuck your back toes and step back to downward dog. Take a deep breath in Exhale. Step your right foot in between your hands. Turn your back hill down and circle your arms up into Warrior two. Line up your front to deal with the middle of your back foot and turn to face forwards in how reach to your fingertips. Exile. Keep your front knee bent and tip back into reverse. Warrior in house. Stretch your fingertips back. Exhale. Come back to warrior two in how. Straighten your front leg and circle both hands up to the sky. Exhale, bring a right turn down and reach your left hand up as you open into triangle pose. You can take hold of your shin ankle or bring your fingertips to the mat in her. Look up to this guy. Excel. Joy your left hip back in how? Reach up to your fingertips. Exhale. Bend your right knee. Bring your right forearm to your right thigh and circle your left hand down and across your body into extended side angle. Stay here for a few breaths, reaching through your fingertips to feel a deep stretched on the left hand side of your body. Last in how reached through your fingertips? Exhale, Circle your left hand back down to the mat and step back to downward dog for the other side . Take a deep breath in excels. Step your left foot in between your hands. Turn your back hill down and circle your arms up into Warrior two. Line up your front to deal with the middle of your back foot and turn to face forwards in how reach to your fingertips. Exile. Keep your front knee bent and tip back into reverse Warrior in how stretched back through your fingertips. Exhale. Come back up to warrior two. Inhale, Straighten your front leg and circle both hands up to the sky. Exhale, bring your left hand down and reach your right. Turned up is you open into triangle pose. You can take hold of your shin ankle or bring your fingertips to the mat in how Look up to this guy. Exhale Joyal right shoulder back in. How? Reach out through your fingertips. Exhale, bend your left knee and rest your left forearm on your front knee. Roll your right shoulder back and circle your right arm down and across your body. Last inhale reached through your fingertips. Exhale, circle your right town back down to the mat and step back to downward dog. Inhale through your nose. Exhale, Jump down onto all fours. Step your right foot in between your hands. Sweep your left foot to the right and sit back in the middle of your mat in house it up. Tool Excel Lower yourself slowly down to the mat, untucked your knees into your chest. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let's finish today Sequence with a short breathing meditation at the end of a yoga session when your body is relaxed and still the conditions are ideal to cultivate focus and mental clarity. Rest your hands lightly on your belly. Palms facing down. Bring your attention to the movement of your breath at your abdomen. Follow each breath as it comes in and out of your body. You do not need to control the breath in any way. Just keep your attention on the rising and falling of your abdomen. Notice how your belly expands with every inhale and collapses with every exhale. This sensation of rising and falling is the object of our meditation. Your breath is your anchor. Try to concentrate on it to the exclusion of everything else. If you find that your mind has wandered off on his lost in thoughts, gently bring your attention back to the sensation of your breath at the palms of your hands . When thoughts arise, try to resist following them and remained focused on the sensation of your breath. Just keep bringing your attention back to your breath. Allow your mind to come to rest naturally rather than trying to suppress your thoughts. The idea of meditation is to rest the mind, even if only for a short time and to give it a break from the incessant flow of distracting , repetitive thoughts. So much of the stress intention we experience comes from our thoughts. Practicing relaxing yoga poses and calming breathing techniques for 15 minutes each day can help to reduce this dress by cultivating a calm and spacious feeling in the mind and a sense of mental clarity. Sink into a state of deep relaxation. You have nothing to do and nowhere else to be. Start to bring gentle movement to your fingers and toes. Put your arms up overhead and take hold of opposite elbows. Move your feet and your upper body to the right and feel a nice stretch down the left hand side of your body and switch sides. Come back to center and hug your knees into your chest and rock from side to side, giving yourself a gentle back massage. When you are ready, ball onto your right side and gently bring yourself up to sitting. Now you could move back into your day 11. Easeful Posture: come to a comfortable, cross legged position in the middle of your mat. We'll begin today. Sequence with a full 78 breath in which your ex elation zehr twice A. So long as you're inhalations. First, bring your attention to your posture. Sit up straight, observing the natural curves in your spine. Relax your shoulders and look straight ahead. Dysfunctional breathing patterns such a shallow chest breathing affect our posture. Justus. Poor posture impacts the effectiveness of our respiratory system. Incorrect posture. Alignment can cause back and neck pain as well as other muscle and joint imbalances. Seal your lips and inhale through your nose. Exhale, let alone the air out. Let's begin in how quietly for the counter for one to three for hold for seven one to three for five six seven. Exhale for eight to three for five six seven eight and again inhale to three for hold for seven to okay, well, five six seven. Exhale for eight to okay for five six seven A. Continue for two more cycles. Inhale slowly and quietly and allow your belly ingest to expand. Hold excel. Let all the air out in how Relax your neck and shoulders and allow your rib case to expand . Hold. Exhale slowly and quietly let all the air out. Let your breath return to its natural rhythm. Switch your legs so that the other ankle is in front and sit up tall. Let's start to release any tightness or tension in the body with some gentle mobility exercises. Interlace your fingers and begin to circle your wrists a few times to the right, on to the left. Now let's move on to the elbows. Bring very founds out in front of you and make gentle fists. Joe cycles outwards and the other way. Roll your shoulders up, back and down a few times and drove them forward a few times. Finally, bring your hands to your knees and your circles with your hips one way and the other come to center and sit up tall that stretch the sides of our bodies in revolved head to knee pose. Bring your right leg out wide. Flex your right foot. Impress the soul of your left foot against your right in a thigh. Inhale. Sit up tool. Exhale. Bring your right elbow and forearm inside your right leg. Palm facing up inhales it. Your left arm up and over. Exhale, relax into the pose. Keep your right foot flexed and be careful not to let your left shoulder full forward. Take one more full breath in Exhale. Come back to center and switch sides. Bring your left leg out wide and place the soul of your right foot against your left in a thigh. Inhale Sit up tool ex hoping your left forearm inside your left leg in hell Soup your right arm up a nova. Exhale, relax into the stretch. Flex your left foot and try not to let your right shoulder collapse. Take one more deep breath in Exhale. Come back up to center and bring the soles of your feet flat to the mat. Let's come down onto our backs for some reclining poses. Inhale. Sit up tool Excel. Lower your upper body slowly down to the mat. Bring your shins parallel with the mat and stretched very thin. Arms out in a T. Take a deep breath in exhale. Drop your knees to the right in how come back to center. Exhale. Drop your knees to the left. Inhale, come back to center Excel, Drop your knees to the right in how Come back to center. Exhale. Drop your knees to the left in how Come back to center. Exhale, Drop your knees to the right. Look to the left and stay here for a few breaths in how Come back to center excel. Drop your knees to the left. Look to the right and relax into the pose in how come back to center and hug your knees into your chest. Let's come into wind relieving pose to stretch your lower back and hips. No your left leg to the mat and squeeze your right knee into your chest. Press your lower back into the mat and stay here for a few breaths. Move in any way that helps to release tension or tightness in your right tip. Squeeze only into your chest and press your left leg into the mat and switch sides. Take hold of your left knee and lower your right leg. Press your lower back into the mat and start to loosen up your left hip. Press your right leg into the mat and squeeze your knee into your chest. Release the pose and hug both knees into your chest. Let's continue to open up the hips and happy baby. Keep your feet together, open your knees and stretch your hands through to take hold of the outsides of your feet. Bring your feet out of your knees and gently pull them down towards the mat. Flex your feet and stay here for a few deep breaths. Was your lower back into the match to feel a gentle stretch in your groin? Relax into the pose and rocked gently from side to side. Bring the soles of your feet together. Keep your knees bent. Low your feet to the mat and let your knees full open in the shape of a diamond. Reach both arms overhead and take hold of opposite elbows. Relax into reclining butterfly. Release your arms and legs and lie back in final resting pose. Let your feet come as wide as the matter and four open. Relax your hands by your sides. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Allow your body and mind to settle. There is nothing to do. Just soften and relax into the mat. Bring your palms to your belly. Allow your breath to become slow, quiet and effortless. Notice the gentle rise and fall of your abdomen. Allow the natural rhythm of your breath to calm your nervous system. Notice how your body breeds itself. Your breaths become smoother and more peaceful. Has your body becomes more comfortable and more relaxed? If you notice your mind wandering gently, bring your attention back to the movement of your breath. You don't have to try to suppress your thoughts. Just resist the temptation to follow them as they spin off into plans, worries or memories. Let yourself be here now. There is no need to think about yesterday. Yes, the day is gone, and there is no need to worry about tomorrow. There is no way of knowing what tomorrow will bring. Just follow the natural flow of your breath. Notice the calming effect it has on your body and on your mind has he lies still and silent . Following the movement of your breath, Bring your awareness back to your postural alignment to the effortless sense of balance and symmetry in your body. Your feet fall out to the sides, completely relaxed. Your hips are level side to side in front to back. Follow the natural curve of your spine from your sacrum all the way up to the back of your head. Your shoulder blades rest evenly on the mat and your arms for naturally by your sides, palms and fingers off. Try to be conscious of your alignment throughout the day. Balance your weight evenly from front to back and side to side and allow your breath to flow smoothly and slowly, releasing any tightness or tension in your upper body. Sink into a state of deep relaxation. You have nothing to do and nowhere else to be. Gently open your eyes and allows a movement to come back into your body. Hug your knees into your chest and rock from side to side to give yourself a gentle bat massage. When you are ready, rolling to your right side and gently bring yourself up to sitting. Now you can move back into your day. 12. Spinal Mobility: Let's begin in half. Tortures pose. Come to kneeling in the middle of your mat. Inhale, Sweep your arms out, end up, bring your palms together and cross your thumbs. Exhale, hinge forward from your hips and bring your little fingers and forehead to the mat. Take slow, smooth and even breaths. Here. Relax your neck and shoulders and stretch your fingertips. Forwards Relax. Ation is a yoga skill, much like flexibility, strength or balance that could be mastered through deep and consistent practice. You may not experience total blissful relaxation after every session, but by setting aside the Time Meets day, you prime your body and mind to make it easier to drop into a peaceful state when you most need it. In today sequence, focus on the relationship between the flow of your breath on the movement of your spine. Increasing spinal mobility, releases tension in the upper body and enhances overall supple nous and ease of motion. Come up to all fours. Bring your hands just in front of your shoulders and separate your knees to hip with the part in how quietly through your nose exhale around your back. Draw your abs in tuck your chin and drop your hips back to your heels. Inhale pushed through your hands aren't your spine and look up. Exhale around your back. Tuck your chin and dropped back to child's pose. Give your shoulders a good stretch. Inhale pushed through your hands aren't your spine and look up. Exhale around your back. Draw your belly in and sit back on your heels. Inhale slide for drop your belly and look up. Exhale around your back. Draw your belly in and sit back on your heels. Last time. Inhale pushed through your hands. Arch your spine and look up. Exhale, drop your head, tuck your tin and drop back onto your heels. Come forward. Tuck your tears and lift your hips up into downward dog. Walk out your feet to loosen up the backs of your legs and shake your head to release any tension in your neck and shoulders. Inhale row forward into plank Excel. Drop to your knees. Pin your elbows to your sides and Lowell the way down to the mat. Inhale, press into your palms and come up into cobra. Draw your shoulders back. Exhale lower back down, press your hips back and lift up into downward dog. Bend your knees as much as you need to and again, inhale row forward into plank. Exhale, drop to your knees and Lowell the way down to the mat. Inhale, press into your palms and come up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back and lift up into downward dog. Try small in how president your palms excel. Roll forward into blank, dropped your knees and Lowell the way down to the mat in how Come up into Cobra X, our low back down. Press your hips back and lift up into downward dog. Last time. Inhale. Present your palms. Stretch us fine excel. Roll forward into blank, dropped your knees and Lowell the way down to the mat in how Lift up into Cobra. Exhale lower back down. Press your hips back and lift up into downward dog in how come up to a tip toe. Stretch your feet, excel. Press your heels but down towards the matter and fully extend your spine and again inhale. Come up to a tip toe, stretch your feet, exile. Lower your heels and press evenly into both palms in how bring her left foot towards the middle of your mat. Soup your right leg up to this guy. Exhale, bend your knee and drop your right foot back. Allow your hips to fall open in how? Draw your right tip back. Exhale. Bring your right foot back to the mat. Inhales it. Go left leg up to this guy. Exhale, bend your knee and drop your left foot back. Open up your hex in how to draw your left it back. Exhale. Bring your left foot back to the mat in how Present your palms. Stretch us fine. Exhale dropped down onto all fours and sit back on your heels. Bring your focus back to the relationship between the flow of your breath and the movement of your spine with some gentle side. Bends and twists. Inhale. Sweep your arms out, end up, take hold of your left. Rest with your right hand. Reach up. Exhale bend to the right. Inhale, Come back to center. Take hold of your right wrist. Stretch up. Exhale bend to the left. Inhale, Come back to center. Switch hands. Reach up. Exhale bend to the right. Inhale, come back to center. Switch hands stretch up. Exhale Bend to the left in how Come back to center. Reach up, Excel. Release your hands back down by your sides. Bring your left hand to your right knee in hell. Twist to the right. Excel just to the left and again in hell to us to the right. Exhale to us to the life. Come back to center and sit up tall. Lift your hips up and bring your knees hip width apart. For a back bend known as camel pose, press your shins in the tops of your feet. Family into the mat. Bring the palms of your hands to your lower back fingertips. Point down. Broaden across your chest and squeeze your shoulder blades together. Lean back into a gentle back. Bend the ec straight ahead and tuck your chin to your chest. If this is enough of a stretch fuel spine, stay here for a few breaths. You don't need to go any deeper to get great benefits from the pose. If your spine is more flexible, dropped back a few more inches and take hold of your heels. Look up to this guy and be careful not to strain your neck. Open your chest and press into the soles of your feet with your hands to keep your lower spine long, Stay here for a few more breaths. Inhale lift or just excel. Bring your hands to your lower back and slowly come up. Sit back on your heels. Place your hands on the mat and come into wide knee child's pose to rest your spine. Bring your big taste together and separate your knees is why does the math side your hands forward? Sit back on your heels and at your forehead. Rest. Seal your lips and take a long, slow, smooth and even breaths into your abdomen and lower back. Take one more deep breath in Exhale. Come up to all fours. Soup your feet to the left. Sit back and bring the soles of your feet flat to the map. In how set up Toll Excel, Lower yourself slowly down to the mat. How go needs into your chest and rock from side to side, Giving yourself a gentle back massage. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up shoulder blades rest evenly on the ground. Close your eyes that's finished today. Sequence with a relaxing body scam Meditation. Bring your attention to your right fingers to the palm of your right hand to the back of your hand wrist for, um, elbow up, Um, and shoulder. Scan your attention down the right side of your rib cage to your waist. Right Tip. I I me lower leg ankle you top of your foot sole of your foot and into your right toes. Now bring your attention to the left side of your body. Become aware of your left fingers to the palm of your left hand to the back of your hand. Rest for, um, elbow at the um, and shoulder scanned on the left side of your torso to your waist left hip. I I me lower leg ankle. He'll top of your foot sold of your foot and into your toes. Now bring your attention to the back of your body to the back of your head, the curve of the back of your neck, across your shoulder blades. Trace Daniels. Find from your upper back to your mid back, lower back sacrum and to your buttocks. Scan all the way down the backs of your legs to your heels. Now move your attention to the front of your body from the top of your head to your forehead, eyes, nos, cheekbones, upper lip, lower lip gin and Joe Trace down your neck to your collarbones, Jess, abdomen, hips and all the way down the front of your legs, to the tops of your feet and into your toes. Become aware of your whole body and of your breath, moving in and out. Scan from your feet to your head and from your head back down to your feet. Allow your body to feel heavy. I feel that your body is becoming heavier and heavier. Sink into a state of deep relaxation. You have nothing to do and no else to be. Notice how your body feels and how your mind feels. Open your eyes and allow that sense of calm relaxation to stay with you. Stretch your arms up overhead and move in any way that feels comfortable. Hug your knees into your chest when you already well on to your right side and gently bring yourself up to sitting. Now you can move back into your day 13. Relieving Tightness: Let's begin today sequence of mount Impose. Stand with your feet hip width apart in your toes, pointing forward. Roll your shoulders up, back and down. Broaden across your collarbones and look straight ahead. Let your arms for by your sides palms facing inwards. Fingers soft. Press into your feet and lengthen all the way up to the top of your head. Balance your weight evenly from front to back and side to side. Relax your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your Bellion test to expand and contract. Take one more deep breath in and out. Let your breath return to its not over them and continue to breathe in and out through your nose. Open your eyes. Let's flow through a sequence designed to release tightness, especially in the hips and hamstrings. You can bring your feet together will keep them hit. Put the part if you prefer. Take a deep breath in Circle your arms out and up. Look up, Excel Swan, Dive down with a straight spine. Bend your knees, drop your head and bring your fingertips to the map in how look up, Draw your shoulders back. Exhale, step your left foot back to runner's lunge. Bring your palms flat to them at inhales. It will write. Turned up to this guy. Open up your chest. Exhale. Bring your right. Turn down and walk your hands to the back of your mat for side. Lunge in how Walk your hands to the top of your mat and come up to your fingertips. Exhale, straighten your front leg and bring your forehead towards your knee. Square your hips with the mat. Inhale, Come forward to Runner's lunge. Press back through your left heel. Excel, straighten your front leg and flex your right foot in her. Walk your hands forward to run his lines. Look up. Exhale, straighten your front leg and fold forward. Last time. Inhale. Come forward to run his land. Exhale step back to plank in how press bacterial hills exhale. Drop to your knees and Lowell the way down to the mat in how press into your palms and lift up into Cobra eggs are lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Bring your right foot towards the middle of your mat in hell. Super left leg up to this guy. Open up your hips, exhale Benjani and draw big circles into your belly out around to make space in the hips. On the other way, inhale super like backup point your toes. Exhale. Step your left foot, then your right foot in between your hands in how look up exhale. Fold in how Look up Michael Benjani's If your arms that end up, come up, exhale Bring your hands back down by your sides. Inhale, Sweep your arms out, end up, reach up, excels one. Dive down into forward fold in how look up stretch was fined forward excels that feel right foot back this time. Bring your palms that to the map, inhales people left hand up to this guy. Press your right hand into the mat. Exhale, bring your left hand down and walked to the back of your mat for sidelined in hell. Walk your hands to the top of your mat. Look up, Exhale, straighten your front leg and bring your forehead towards your knee. Flex your left foot in how come forward to run his land, sink into the stretch in your groin. Exhale, Straighten your front leg to stretch your left hamstring in her. Walk your hands forward to run his lines. Look up. Exhale, straighten your front leg and fold forward last time. Inhale. Come forward to Runner's Lunge. Excel Step back to plank in how lift your chin, exhale, Drop to your knees and noel the way down to the mat. Inhale lift up into Cobra. Draw your shoulders back. Excel lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Bring your left foot towards the middle of your Matt in hell Soup your right leg up to this guy. Open up your hips, excel Benjani and draw big circles into your belly out and round. On the other way, inhale super like backup. Point your toes. Exhale. Step your right foot than your left foot in between your hands and how Look up. Exhale. Fold in how look up micro Benjani's If your arms that end up, come up, Exhale bring your hands back down by your sides. Inhale soup, your arms out, End up, stretch up. Excels one. Dive down into Ford Fold in how Look up, Draw your shoulders back Excel, step back to downward dog Inhale soup your left leg out to this guy Exhale, bend your knee and drop your left foot Back in hell, Allow your hips to fall open Excels that your left foot in between your hands Inhale. See if your left hand up to this guy Exhale, Bring your left hand down and walk your hands to the back of your mat for sidelined. Inhale flexor Left foot Excel. Walk your hands to the top of your mount in how lift Norton Press back through your right tail. Excel Step back to downward dog inhales people right leg up to this guy. Excel Benjani and drop your right foot back in. How? Open up your hips, Excel. Step your right foot in between your hands in house. You go right towns up to this guy. Excel. Bring your right turn down and walk your hands to the back of the mat for side lunge in hell. Flex your right foot Excel walk your hands to the top of your mat in her Look up. Press back to your left heel, exhales Step back to downward dog. Take a deep breath in Exhale dropped down onto all fours. Step your right foot in between your hands, soup your left foot to the right and sit back in the middle of your man in house it up. Tool eggs are lower slowly down to the mat and hug your knees into your chest. Let's finish with dead Pigeon pose. To stretch the outsides of your hips. Place the soles of your feet flat on the mat. Bring your right ankle to rest on your left knee. Thread your right town through the triangle between your legs and hold the back of your left thigh with both hands. Gently pull your left leg towards your chest and stay here for a few breaths. Relax your shoulders. Impress your lower back into the mat. You could increase the stretch by pressing your right elbow against her inner thigh. Last breath. In Excel, Release the pose and switch sides. Bring your left ankle to your right knee. Thread your left hand through the triangle between your legs and gently pull your thigh towards your chest. Relax your shoulders and press your lower back into the match. Last breath In Exhale, release the pose and hug your knees into your chest. Release your arms and legs and lie back in final resting. Pose that your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let's finish today sequence with a few minutes of calming diaphragmatic breathing. This simple breathing technique is incredibly therapeutic. It releases mental and physical stress, calms the mind and quickly induces a state of relaxation. Rest your hands lightly on your belly, palms facing down. Become aware of the natural rhythm of your breath. Allow your belly to expand as you inhale. Under tractors, you excel. Your breath should feel effortless and natural. Breathe into the palms of your hands and allow your belly to soften. As you excel. Take long, quiet, slow inhales and allow your body to completely relaxes. You excel. Fill your abdomen rising and your lower rib cage expands your lungs. Fill with air. Exhale through your nose slowly and quietly, allowing your lungs to completely empty. Finish each breath by gently contracting your abdomen and expelling the last bit of air. Pause and wait for the next spontaneous inhalation. Consciously, relax any tension in your jaw. Right neck and shoulders sink into a state of deep relaxation. You have nothing to do and nowhere else to be. Start to bring some gentle movement into your fingers and toes. Bring your hands up over your head and stretch from your toes all the way up to your finger ticks. Reach, stretch and move in any way that feels good. Open your eyes when you already brought onto your right side and gently bring yourself up to sitting now you could move back into your day. 14. Bending And Flexing: we'll start today. Sequence in a comfortable cross like a position with a few rounds of box or four square breathing. To establish a relaxed state, believe tension and settle any nerves. Rest your hands in your lap and close your eyes. Inhale. Sit up tall, lengthen the back of your neck and lift the top of your head up to this guy. Exhale, relax your shoulders and let all the air out through your nose. Let's begin. Seal your lips and inhale through your nose for the counter. 51 to three for five. Hold for five to three for five. Exhale for five to three for five and hold your breath out for five to three five. Let's repeat that three more times. Inhale to three. Cool. Five. Hold to three five. Exhale to three for five. Pause to three. Cool. Five. Continue for two more cycles. Inhale briefly and allow your belly and chest to expand. Hold, excel or the air out your lungs and told last time at your own pace. Bet your breath. Return to its natural rhythm and open your eyes. Let's bend, flex and twist your spine to release any tension and increase up illness in your upper body . Switch your legs so that the other ankle is in front and sit up tall. Take a full breath in soup, your arms out and up into lace your fingers. Impress your palms up to the sky. Exhale, bend to the right in how Come back to center. Stretch up. Exhale bend to the left. Inhale, Come back to center, reach up and again exhale bend to the right in how Come back to center. Stretch up. Exhale bend to the left in how Come back to center. Reach up. Exhale Bring your hands down in front of you round your spine, tucked cochin and press your palms away in hell. Lift your hands up to this guy. Arch your spine back excel Oh, your hands around your back and tuck your chin to your chest. Inhale, lift your hands up, Troy, your shoulders back. Look up, Excel lower your hands and deepen the stretch across your upper back and shoulders. Last time, inhale. Lift your hands up. Art your spine back. Look up, excel. Bring your hands back down round your spine and hold the stretch for a few slow breaths. Last inhale exhales it up, told and release your hands, interlace your fingers behind your back and pull your hands away to feel a stretch across your chest on the fronts of your shoulders. Move gently from side to side to deepen the stretch and loosen up your lower back. Release your hands and sit up tall. Let's finish our seated sequence with a twist. Place your left hand on your right knee and your right fingertips on the map, too few inches behind you. Inhale, sit upto excel. Twist from the base of your spine to the right in How lengthened Excel joy. All right, shoulder back. Inhale, lengthen, exhale Last twist Let all the air out last breath in Excel Come back to center, bring your right town to your left knee and place your left fingertips behind you. Inhale. Sit up tall Excel Twist to the left in how lengthen Excel. Press into your right hand and twist from the base of your spine in how lengthened Excel Final twist. Let all the air out last breath in Exhale come back to center that's come down onto our backs for reclining hand to toe pose. Bring the soles of your feet flat to the mat in house it up. Tool eggs are lower your upper body slowly down to the mat. Bring your right knee into your chest. Straighten your leg up to this guy first through your heel and walk your hands up your leg to take hold of the back of your thigh calf, uncle or big toe. Flex your foot or pull on your toe to increase the stretch in your right calf and hamstring . Last inhale gently Pull your leg in towards you Excel. Benjani released the pose and switch sides. Return your right foot to the mapped and hug your left knee into your chest. Straighten your left leg up to this guy post to your heel and walk your hands up your leg to take hold of the back of your thigh calf, uncle or big toe. Breathe into the stretch, pulling your leg closer on every exhalation. Take one more deep breath in Excel Benjani and release the pose broken. Roll up to seated for another hamstring stretch. Straighten your left leg to the mat and place the soul of your right foot against your left inner thigh. Flexor left foot and pressed to your heel so that your entire left leg is in contact with the map. Twist your torso to the left said that the center of your chest is in line with your straight leg in house. It upto excel. Slide your hands forwards as faras is comfortable taking hold of your shin, ankle or heel. Keep your foot flexed and stay here for a few breaths with every inhalation. Lengthen your spine and with every exhalation, bring your forehead closer to your knee. Take one more full breath in excel carefully Come back up in such sides. Bring the soul of your left foot against your right in a guy. Flex your right foot and twist to the right. Inhale, sit upto excel. Slide your hands forwards as far as is comfortable. Flex your right foot and stay here for a few breaths with every inhalation. Lengthen your spine and with every exhalation full deeper into the stretch, lost breath in. Exhale gently. Come back up and bring both legs out in front of you. Let's bring your spying back into alignment. In our final Perry's folded butterfly, bring the soles of your feet together in the shape of a diamond and let your knees relax down towards the mat. Inhale, sit upto excel, Fold forward and completely relax your upper body, arms, neck and head. Last breath in. Exhale gently. Come back up. Bring your knees together and place the soles of your feet flat to the mat in house it up. Tool. Excel low your upper body down to the mat and hug your knees into your chest. Release your arms and legs and lie back and final resting. Pose that your feet come is why does the matter and fall open? Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes said that even they don't need to move. Let a profound sense of relax ations deep into your body. Imagine all your muscles softening and all your bones becoming heavier every part of your body becoming more and more comfortable, more and more relaxed. Notice the peaceful rhythm of your breath, the effortless inhalations on the soothing exhalations. Take slow, quiet cleansing breaths and does he excel. Let go of any tension. Allow your body to soften and become heavy, sinking deeper and deeper into them. Notice how your body feels just lying here breathing. Enjoy these moments of quiet relaxation when your body is still it is easier for your mind to settle. Even so you may find that your mind slips away and gets caught up in thoughts. If you notice a thought, let it go and bring your attention back to your breath. Try not to follow the thought into a story. Just feel the natural rhythm of your breath, releasing thoughts and coming back to your breath, Slowly quieting the mind. Concentration is the ability to focus the mind on something without internal destruction. When your mind is active, it can be hard to concentrate. Your attention may be drawn to distracting thoughts in breath meditation. You learn to reduce repetitive and incessant thoughts and take back control of your mind. Just gently follow your breath. Slow, gentle and silent. There is nowhere else your mind needs to be right now. You do not need to control your breath. Merely observe the sensations in your body. If you find your mind wandering off into a running commentary, just draw your attention back to your breath. Sink into a state of deep relaxation. You have nothing to do and nowhere else to be. Allow some movement to come back into your body. Wiggle your fingers and toes. Slowly open up your eyes, hug your knees into your chest and rock from side to side. When you are ready more long to your right side and gently bring yourself up to sitting now you could move back into your day. 15. Healthy Spine: Let's begin today sequence in puppy pose. Come up to all fours. Walk your hands out, push your hips halfway back towards your heels and continue to slide your palms forward as you drop your forehead onto the map, reached through your fingertips and draw your hips back to fill a nice long stretch in the arms, shoulders, spine and abs. Take slow, quiet breaths in and out through your nose in how reached through your fingertips. Draw your hips back. Excel all the air out. Leave a slight pause at the end of each exhalation and allow your next inhalation to follow effortlessly. Stay in the pose for a few more breaths. The primary focus of today sequence will be stretching and strengthening the spine and increasing its range of motion through a series of gentle back bends. Take one more deep breath in Exhale. Come back up to all fours. Spread your fingers. Impress into your palms for some hip rotations to loosen up your lower spine. Draw circles one way on the other. Let's start to bring movement up this bind with cat cow in hell diving between your hands, arch your spine and look up. Exhale round your back, drop your head and draw your belly in. Inhale. Die through your hands are just buying and look up. Exhale around your back, Tuck coach into your chest. Enjoy or abs in inhale diving between your hands aren't your spine and look up. Excel round your back, Drop your head and draw your belly in last time in how Bend your elbows, arch your spine and look up. Exhale round your back. Tuck your chin to your chest. Enjoy your abs in inhale. Come back to center. Exhale. Walk your hands forward, tuck your toes and lift up into downward dog. Walk out your feet to loosen up the backs of your legs and shake your head to release any tension in your neck and shoulders in how Benjani's press into your palms and stretch your spine. Exhale around your upper back and ripple forward into plank. Drop to your knees and Lowell the way down to the mat for a balancing back bending locust pose Variation. Look up and lift your chest a few inches off the mat. Bend your right knee, lift your left leg all the way up on point. Your toes gently rest your left knee on the sole of your right foot. Hold the pose for a few breaths, being careful not to over arch your spine. Take one more deep breath in Excel. Release the pose and bring both feet to the mat. Look up and lift your chest. Bend your left knee, lift your right leg up and point your toes. Rest. You'll write me on the sole of your left foot. Draw your shoulders back. Can hold the pose for a few breaths. Take one more deep breath in Excel. Release the pose and bring both feet to the mat. Press your hits back. Tuck Kyoto's and lift up into downward dog in hell. Go forward into plank exhales. Keep your left hand up to this guy, stuck your feet and come into side plank on your right hand in how reach up to your fingertips excels that your left foot back toe wild thing in her. Lift your hips up. Exhale. Relax your head and neck in how reach back out. Just fine. Exhale. Come back to blank. Drop to your knees and Lowell the way down to the mat. Inhale into lace your hands behind your back and lift your chest in snake pose. Excel Joyal shoulders back in her. Lift your chest and look up. Exhale, release the pose. Bring your hands to the mat. Press your hips back, tuck your toes and lift up into downward dog in how. Row forward into plank. Excel common. Decide blank on your left hand in how beat your right hand up to this guy excels that feel right foot back to wild thing in how press your hips up Excel are just buying back in how reach to your fingertips. Exhale, Come back to plank. Drop to your knees and lower all the way down to the mat. Inhale into lace your hands behind your back and lift your chest. In snake pose. Exhale. Draw your shoulders back in how Lift your chest and look up. Exhale. Release the pose. Bring your hands to the mat. Impress your hips back to child's pose. Rest your forehead on the mat. Come up to all fours. Tuck your toes and lift your hips up into downward dog. Walk out your feet in how come up to tiptoe structural feet. Exhale. Press your heels but down towards the Mactan Felix than just fine and again inhale. Come up to a tiptoe. Stretch your feet, excel lower your heels and press evenly into both palms. Let's finish today sequence with the gentle hip opener pigeon pose. Step your left foot towards the middle of your mat in house people. Right leg up to this guy Benjani and let your right foot drop back. Press evenly into both hands and allow your right tip to fall open in how? Draw your right tip back. Exhale. Bring your right knee forward. Place it on the map behind your right wrist and position your left foot under your left hip . Drop your hip, release your back foot and slide it back. Look behind you to check that your left leg is straight. If your hips are not level, you can support your right hip on a cushion. Press into your fingertips in length in your spine. Walk your hands forward and come down onto your forearms. Breathe into this dress junior right out to him. If you'd like to go deeper, cross your arms and rest your forehead on the map. Sink deeper into the pose with each breath inhale. Bring your hands back to the mat. Press into your palms. Tokyo Back Tae's Lift your hips up on breast back to downward dog. Step your right foot towards the middle of your mat in house. If your left leg of this guy Benjani and drop your left foot back, Press evenly into both hands and allow the weight of your left foot to open up your hips in how Draw your left hit back. Exhale. Bring your left knee forward. Place it on the map behind your left dressed and position your right foot under your right hip. Release your back foot and slide it back. But behind you detect that your back leg is straight, and if your hips are not level, you can move your cushion to the other side. Press into your fingertips in length in your spine. Walk your hands forward and come down onto your forearms. Relax into this direct to know left out to him. To get a deeper, cross your arms and rest your forehead on the map, allowing your upper body to completely release in how bring your hands back to the mat, press into your palms, tuck your back toes, lift your hips up, Impress back to downward dog inhale. Bend your knees and stretch your spine. Exhale. Drop down onto all fours. Sweet both feet to the left. Sit back and come to the middle of your mat with your feet. Tip with the part in house it up tool. Exhale lower slowly down to the mat and tell your knees into your chest. Release your arms and legs and my back and final resting pose. Let your feet come as wide as the matter before leben. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Plays your eyes. Let's finish the day sequence with a restorative body scan. Meditation to release tension deep in your breath and quiet in your mind. First, bring your attention to all the parts of your body that are in touch with the mat to your heels. Cobb's the backs of your thighs, glutes, upper back shoulders, a palms, forums, knuckles and the curve of the back of your head. Now bring your attention to the front of your body, softened the muscles in your face. Smooth away any tension in your forehead. Relax your eyelids, cheeks, jaw and now allow the feeding of relax ation to move down your neck and across the tops of your shoulders. Relax your upper arms, elbows, forums, wrists and hands. Relax the palms of your hands, your thumbs and your fingers. Bring your attention up to your chest. Soften your rib cage and see if you consent your heart beating. Bring your attention to your belly. Feel the breath moving in and out. Let any tightness or attention that your abdomen fall away. Relax your hips, guys. Knees, shin's ankles, the tops of your feet and your toes. Sensory Full of relax ation flow from your toes all the way up to the top of your head like a wave and all the way back down to your toes. Allow any remaining sensations of tension or tightness to fall away. Sink into a state of deep relaxation. You have nothing to do and nowhere else to be that to bring some movement into your body. Sent Lee. Wiggle your fingers and toes. Stretch your arms up overhead, point your toes move from side to side. Stretching goes fine from your sacrum all the way out to the back of your neck and open up your eyes. Hug your knees into your chest and what gently from side to side when you already bought onto your right side and gently bring yourself up to sitting Now you can move back into your day. 16. Twists And Turns: Let's begin our final sequence in mountain pose. Stand with your feet hip width apart in your terrorist pointing forward. Roll your shoulders up, back and down. Broaden across your collarbones and look straight ahead that your arms full by your sides, palms facing inwards. Fingers soft. Press into your feet and lengthen all the way up to the top of your head. Balance your weight evenly from front to back and side to side. Relax your jaw and the muscles in your face. Close your eyes. Bring your attention to your breath. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your bellion chest to expand and couldn't track. Take one more deep breath in and out that your breath returned to its natural rhythm and continue to breathe in and out through your nose. Open your eyes. Let's ring out tension throughout the body with a gentle, twisting sequence. Take a deep breath in circle your arms out and up. Look up, exhales one dive down into Ford fold. Inhale look up Stretch was fined forward Excel. Step your left foot back, drop your knee and release your back foot in low lunge. Inhale. Sweep your arms out and up into crescent lunge. Bring your palms together. Exhale, bring her left forearm to your front thigh and twist to the right in how Draw your right shoulder back excel. Bring your hands back down to the mat in hell. Tuck your back toes and step your right foot back to plank. Exhale, drop to your knees and lower all the way down to the mat. Inhale, press into your palms and lift up into cobra. Exhale, lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale, step your left foot forward for low lunge on the other side. Exhale, drop your right knee and release your back foot. Inhale, see your arms that end up Look up. Exhale. Bring your right forearm to your front thigh. Interest to the left in how Draw your left shoulder back Excel. Bring your hands back down to the mat in how look up, exhale, Step back to downward dog. Bring your left foot towards the middle of your mat. in her. Lift your right leg up to this guy. Exhale, step your right foot in between your hands. Inhale, See pill right Turned up Twist to the right Excel. Bring your right Turn down, Swivel both feet to the left and walk your hands around to a wide leg forward. Fold for a twist. Bring your right palm directly underneath your chest in house. Keep your left arm up to this guy and look up to your thumb. Try to keep your hips level and hold here for a few breaths, simultaneously twisting and stretching your spine. Last breath in Excel, low your left hand and switch sides. Bring your left palm directly underneath your chest. Inhale soup your right arm up to this guy. Look up at your thumb and be careful not to let your left shoulder collapse. Last breath in Exhale. Bring your right time back down to the mat. Swivel both feet to the right. Walk your hands to the top of your mat for runner's lunge and step back to downward dog. Bring your right foot towards the middle of your mat in her lift your left leg up to this guy Excel, Step your left foot in between your hands in hell, seek or left hand up, Look up to your fingertips. Exhale, bring your left hand down. Swivel both feet to the right and walk your hands round toe wide leg forward fold. Bring your right hand your left Genoa ankle inhale. See if your left arm up to this guy and look up to your thumb. Last breath. In Excel, low your left hand and switch sides. Bring your left hand to your right shin or ankle in house people right up to this guy. Last inhale excel. Bring your right time back down to the mat, civil both feet to the left and walk your hands to the top of your mat for runner's lunge. Step back to Downward Dog and dropped down onto all fours. Sweet both feet to the right. Sit back and bring your right foot to the outside of your left thigh. Place your right fingertips behind your right tip and bring your left elbow outside your right knee in house it up. Tool, Excel Twist from the base of your spine to the right. Take one more deep breath in Exhale. Come back to center raise your hands behind you on the mat and lift your hips up into downward dog. Bring your left palm to the middle of your mat. Take hold of your left calf or ankle and look up to this guy and revolved Downward dog. Release the pose and come back to center. Bring your right palm to the middle of your mat. Take hold of your right car for ankle and look up. Come back to center in hell. Press evenly Intubate hands exhale. Drop to your knees. Soup your feet to the left. Sit back and bring your left foot to the outside of your right thigh. Place your left fingertips behind you and bring your right elbow outside your left knee in house, it upto excel addressed to the laugh. Last breath in Exhale contractors and praise your hands behind you on the mat and lift up into downward dog. Walk your hands back to your feet. He'll tell your feet to the I deserve yamat. Bend your knees and come down into a squat. Bring your upper body in between your thighs and touch your palms together in her. Lengthen your spine Excel. Press your triceps against the insides of your knees to open up your hips. Bring your right down to the mat for our final twist. Inhale, See pure left hand up to this guy. Look up to your fingertips. Exile, Bring your left hand down and switch sides in house people right turned up. Reach up. Excel low your right town brought down to the month. Bring your hands behind you. Come to seated in the middle of your mat. Inhale, Stretch out your legs. Point your toes. Excel lower your upper body slowly down to the mat for final resting. Pose that your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Plays your eyes. Congratulations on completing the relax ation challenge for some people. The most difficult challenge in the entire studio. 15. Siri's. You can cycle back through the sequences to refine your relax ation skills or choose one of the other disciplines to master. Let's finish with a calming bodies. GAM meditation. To refresh your body and mind, bring your awareness to the soles of your feet to the bottoms of your toes. The bulls of your feet, the full length of your footprints and your heels. Bring your awareness to the tops of your feet that your feet become heavy and sink into the mat. Allow the feeling of relaxation to spread to your ankles. Front, back and sides. Let your ankles completely relax and sink into the map. Since the feeling of relaxation spread to your carves and to your shins. Allow your lower legs to soften and relax. Become aware of your knees, your kneecaps and the backs of your knees. Allow your knees to completely relax. If you notice that your mind is wondered, very gently, bring it back to scanning your body. Allow the feeling of relaxation to spread to your thighs to your hamstrings. Hip joints and glutes allow this whole area to completely relax. Bring your awareness to your abdomen. Let it soften and relax. Become aware of your belly expanding and contracting. Notice the natural and effortless rhythm of your breath. Relax your rib, cage the muscles between your ribs and let go of any sensations of tension at your chest. Notice the natural rise and fall of your rib cage. If your mind slips away into thoughts gently bring it back to scanning your body. Bring your awareness to your shoulders and let them relax. Let go of any tightness or tension in your shoulders. Bring your awareness to your upper arms elbows. Forums wrists on the tips of your fingers. Allow your palms to relax and the tops of your hands. Let your arms and hands completely relax and sink into the mat. Bring your awareness back up to your neck, front and back and to your throat. Relax your upper back and allow the feeling of relaxation to spread to your mid back, lower back and sacrum. Allow your whole back to soften and relax. Relax your jaw, gin lips, tongue. Allow your cheeks to relax and your nose. Soften the edges of your eyes and smooth your brow that the relax ation spread over the top of your head to the back of your neck, all the way down your spine on the backs of your legs to your feet. Sink into a state of total and complete relaxation. Know that you can return to the sensation whenever you need to stay in final resting. Pose for as long as you can