[SOUND] What are you gonna show us, today? Okay. Yoga is a practice in a system that brings all the things together, all the important things, our body, the breath and our mind. So, we're gonna start on the mat, on your hands and knees. Okay. So you wanna bring your wrist, shoulders with apart with your knees hip distance apart. Okay To do three of what we call cat cow. You can bring your knees a little wider. Okay. Okay. So as you inhale you're gonna lift your eyes up to the ceiling, and then lower your belly button arched to the back. It's called cow pose. Now take a deep breath in. And as you exhale, round the back and push into the mat as much as you can, lift your navel up to the ceiling. One more time, inhale lift your tailbone. We're tilting the pelvis, we're opening up the hips, the shoulders, and chest. As you exhale, round the back press into the mat. Feel the shoulder blades lift and spread. Now inhale again. Lift the eyes up to the ceiling. Lift your feet and tuck your toes underneath you and then as you exhale bring the hips up and back to your downward Facing dog. Good, this is very familiar posture for everyone that practices yoga. This is a wonderful introduction to building that upper body strength, and stretching out the entire body. So, go ahead and life your heels up, as you breath in, good. Feel your knee caps and your inner thighs lift, you're gonna use whole body and awaken every cell in your body, so lower your heels down Slowly shift your weight forward to plank which is like a push up position. You want your heels, your hips, and your shoulders to be in one mind. And think of lifting your navel up and holding that space. Exhale, lower your knees, and then you can lower yourself, all the way down to the mat, on the belly, good. Bring your forehead down to the mat. I just want to go through this really quickly. Point the toes all the way behind you. One of the best ways to find that alignment and that strength throughout the whole body is to have the support of the floor or the support of the wall. All right, so we're gonna engage the whole body. Lift your kneecaps off the mat. If you can bring your heels to touch, that's wonderful. If you have any back issues, bring your feet a little wider apart. Squeeze your outer hips and glutes towards each other and then lift your belly button off the matt. Even if it's not literally lifting, your forehead stays down, but just the belly button lifting. And feel, you notice how that lengthen out your lower back? All right now lift the forehead, your chin, and your chest. I was jumping ahead there. [LAUGH]. And then just try to empty the back fo your neck there. Keep it nice and long. No tension where we don't need it. Now take a deep breath in. Breath is the most important thing. Exhale lower to the mouth. And tuck your toes under as you breathe in. Anyone want to do plank? Anyone feeling strong? Exhale. Push up to your plank. Nice, strong women. And bring your hips and back to your downward facing. All right, now lift your right leg up towards the ceiling and then bring your right knee to your chest and step forward as softly as you can as far as you can in between your hands. Bring your left knee down to the mat, untuck your left toe and take your hands on top of your right thigh. Good. And again, feel your bellybutton draw in. So as we're in our deeper back bends, we want to create that support in the front body. And then bring the arms up to the ceiling, eyes looking up toward the ceiling. Nice balance. Even though we're not looking forward, we're grounding into the heels. Take a deep breath in and now exhale. Reach out as far as you can like someone's pulling you forward. Forward and then palms down to the mat. Straighten out your left leg. You can tuck the toes under and lift the knee and then sweep the arms forward and up. And your high lunge. Nice way to open up the hip flexor and find that balance and opening of the chest. Now straighten your right leg as you breathe in. [MUSIC] And then spin your left heel down to the mat. Nice. And then straighten out your right leg. Take your right arm forward, left arm back. Reach out as far as you can in front of your and then take your right hand down to your Shin and take your left shoulder over your right. This is one of the best postures for stretching out the lower back. We've got a side bend, we have got a twist. And you take a deep breath in and then exhale a little twist. And one more time And inhale, open both sides of the body extending. Exhale, empty the belly button and twist. Inhale, come back up to standing. Exhale, bend your right knee. And then cart-wheel your arms down to the mat. And go ahead and step back to your downward facing dog. Take a deep breath in through the nose and release all that work exhale through mouth. [SOUND] Lift your heels up as you breathe in. Exhale, bend the knees deeply. Bring your belly to the thighs, look forward and stick your buttocks up to the ceiling and-. Oh, I'm like, what are we doing? [LAUGH] And now look forward at your hands, tiptoe your feet or hop to your hands at the top of the mat, good. Bend the knees and just fold over the legs. Bend those knees. Just release the lower back. Shake out the head. Shake out the shoulders. Flutter your lips [SOUND]. Release this morning. All right, and then bring your chin to chest, and we're gonna roll up to standing for the count of three. Feel every vertebrae stock two, and then empty the shoulders down to one. That feels yummy. Isn't it yummy? It feels very yummy. Now you're also gonna teach us a little bit of meditation as well? Absolutely, yes, both go hand and hand. We're gonna take our blankets. And if you don't have blankets, you can have a pillow, you can sit on a chair. But one of the most immediate things you can focus on is your breath. Let's practice this. Sure. Take one hand two inches below the belly button, and one hand on top of your other knee. And sit up as tall as you are. And then go ahead and soften or close your eyes. Take a deep breath in, and a breath out. Quiet yourself enough to feel the energy flowing through your body. [MUSIC] You can feel the lungs expanding and contracting, filling and emptying. [MUSIC] And just focus on your belly expanding as if it was a balloon with air. And focus on that journey of the navel drawing back in towards your internal organs, towards the lower back. [MUSIC] You can bring your right hand to your knee. I'm going to give you both a block here. Okay. [MUSIC] Right you might not even need a block Elsa, I'm not sure. But sit up as tall as you can, lean back away from the legs. Lift the chest up lift eyes take a deep breath and exhale hinge forward from the hips. First bring your belly in between your thighs, your chest in between your knees, and then your forward towards your block. If your hips are very tight you can bring it on two or three blocks. Feel that your sit bones are grounded to the mat so it's to give that foundation first. Stay rooted, you can walk the arms out in front of you. Right, once you've got a little movement, you've got that restlessness out of you, you can come back to up sitting. [NOISE] And continue your mediation. Thank you so very much Grace for leading us through that practice. You're very welcome. And thank you so much Elsa for joining me.