Original subtitles

Hello, my name is Thai and in this

sequence. We'll be focusing on circulation and also

body awareness for digestion and

also anxiety. So let's just

start by coming to a comfortable seat. So I'm on my

shins if that's not comfortable for you. Feel free to take a

different variation.

and to start by taking a deep in health

and exhale out the mouth.

again, big and healthy nose

and exhale just let it go.

One more time big inhale.

And clean it out release.

And we'll start today and tabletop position

hands in knees.

So honoring your body and where you are today, you may

arrive in the shape and fill the knees need extra

support. So feel free to add a blanket here to give

yourself a little more cushion for the knees.

Bringing awareness now to the breath. We'll start with

a simple movement called cat and cow. So on

your inhale You'll Think of lengthening the

belly towards the spine lifting

The Gaze.

And on the exhale think of drawing the belly button in

and up getting longer and the arms as if

you could push the floor away.

And just find your own Rhythm let your

breath set that tempo for your Symphony and

just find some movement here.

and notice if you can find a union between your

breath and your movement

You may acknowledge differences. So maybe the breath is

faster than the body or maybe the body wants to move faster than

the breath.

And again see where you can slow down.

And find that perfect union.

Let's take about three more rounds here.

Exploring how the breath and the

body feel today?

Releasing any judgment or any thoughts or expectation?

And just allow the breath to lead the way.

And then slowly start to quiet the movement.

Now think of neutralizing the spine, but

also lengthen the back of the neck we can reaching

the crown of the head forward.

grounding down through the left hand

will take the right arm up towards the sky. So

you just opening your wingspan gaze can

shift up towards the thumb?

And now three times with the breath will take the

hand and just reach it between your left wrist and

knee think of reaching through the window and extend.

This time we'll reach all the way through melting into

a Twist threading the needle you can bring your ear or

Temple to the mat.

You can do whatever you want with the left arm so you can

reach it long or maybe it wraps around

reaching for the top of your right thumb.

Coming back to the breath here breathing into the nose.

And exhale out the mouth.

two more inhale

and Excel

last one

now placing your left hand ground in

here unfurl. The right arm re

extend it up towards the sky.

And then come back to tabletop hands and

knees.

Now we'll extend the left leg back but we'll

tuck the toes on the mat. You can

rock forwards and backwards here. I like to do this to

get into the calf and the hamstrings.

Waking up the legs.

gentle stretcher

And now finding Stillness we'll spin the back heel in

and down and this time we'll lift the left arm up. We'll

come into a modified side plank with the shin

down.

So just notice where the balance is here. Maybe you

tuck the right toes under for additional support.

And just continue to reach now through the left fingertips.

Now let's challenge yourself and see if

we can take the same twisting actions here.

Taking the left hand high and on

the exhale now. We'll reach it between the window of the

right wrist and knee and re extend take

it up.

and exhale twist and reach

one more round

and reach through

this time re-extend pause here.

Bring awareness to your foundation right risk towards

the right knee getting lighter in the left foot. Maybe

a levitates floating away from

the floor any amount.

Option to stay here or if you're feeling a little playful. Maybe

you've been the knee reach back and find

a connection.

Wherever you are find a way to expand.

Become back to the breath.

Slowly reached in the arms and

legs and we'll come back to tabletop position hands

and knees taking cat and

cow between the sides just take a moment to rinse

the palate.

think of this as cleaning the paintbrush swirling

it in the water choosing a

different color to paint with

quieting the movement now, we'll prepare for the second side.

this time the right hand grounds left arm reaches

a

and again three times the breath read to

between the window of the right side.

and open up

and again reach it through.

and open up

This time reach it all the way through melting it

to your Twist Again. The temple can tell the floor. Maybe the

right arm extends, or maybe it wraps around.

Whatever fills right for you today.

Just come back to the breath.

Breathing with me three times inhaling the nose.

and exhale for one

and Haley

exhaling to

one more round

exhaling three

grounding out the right hand

open your wingspan yawning out

through the mouth.

And we come back to now your tabletop hands

and knees.

So now we'll extend the right leg back tucking the

toes.

Again, you can rock forwards and backwards.

breathe in here

acknowledging how this side feels and may need something different maybe more

attention maybe less judgment and

when you're ready, we'll spin the right heel in

and down right arm lifts up.

And again see where the balance is here and find that stability.

Always optional to tuck the toes for additional support but again

to see how this side feels.

And now three times the rest.

Will reach now the right hand between the window of the left wrist

and knee.

and re-extend

Again, reach it through.

and extend

on the exhale twist

and re-expand pausing here.

Getting lighter now on the right foot. Maybe it

floats away.

Take a moment.

And again any amount from the floor no judgment

of yourself.

Option just can't take a connection reaching for

the foot.

breathing Where You Are

coming back to the focus.

And when you had enough rextend the arms and legs and we

come back to your tabletop position.

One more time cat and cow between the thighs.

releasing any expectations or judgment

bringing awareness to your body

And again quieting the movement taking the

knees wider than the hips hips towards

heels. Take a child's pose.

Releasing the heart down surrendering the

heart to the mat third eye connects with the Earth.

Allowing the third eye the Asana chakra.

To roll from side to side maybe the eye is closed

and maybe the third eye opens.

bringing awareness Insight intellect

even imagination into your practice

and then slowly roll up to a

seat.

Taking a moment to seal your practice coming back

to the breath.

bringing one hand to the heart

and one hand to the abdomen.

And just take a moment to acknowledge the breath.

Showing gratitude for that Prana that life

giving energy within you.

And we'll close with three breaths taking a

deep inhale breathe into both hands.

And exhale out the mouth.

again, inhale

And exhale Let It Go.

And that brings us to the end of yoga for

circulation and awareness. Thank you so much

for tuning in. Again. My name is Thai. Have a

great day.