Original subtitles

Hello, my name is Thai and

in this sequence. We'll be focusing on yoga to

release tension, but also to bring focus in

Clarity. So we'll start in a comfortable seat with

the feet firmly planted on the floor and you

can just bring the hands to the top of the thighs you can let the eyes

soften or close and just bring awareness to

the breath but also the body and how it feels today.

Maybe something's tight. Maybe something's open

just acknowledge those Sensations without judgment

and just allow yourself to settle in

your breath.

We'll start by taking a deep in health of the nose.

And exhale out the mouth.

two more inhale

and exhale Let It Go.

one more

audible sigh

Slowly opening the eyes bringing awareness

back to your space, but also your body and notice

if anything get started to shift warm or

awaken.

And now we'll bring hands.

To the front of the thighs or the knees.

coming into cat and cow with the breath think of

using that knees as a handlebar to pull

the heart forward inhale think how pose

and on the exhale round the spine

change the Gaze if

shifting it in,

And how just for it and up maybe

you lift the Gaze and exhale draw it in.

three more

and exhale

two more

and exhale

one last round

and come back to Center neutralizing the

spine. You may have more awareness of how the

spine moves and the extensions.

And we come back to Cinder. So this length of

the spine length and through the neck and now we'll bring

the arms in front of us.

Moving with the breath on the inhale or reach the arms forward and

up.

And then exhale release the arms down again

sweep the arms forward reach it up.

And bring it down one more round or

reach it forward in a pause here.

Think of reaching the right hand higher than the left.

And now the left hand takes over.

And all right.

and left

come back to Center evening out the hands and

now we'll bring the right hand just to your

left leg and think of pushing it away as you

Crescent up and over anchoring through the

right hand reach and reach.

peeking under the arm

find a crescent.

Swimming the arm through the air revolve and twist. I'm using the

chair I support here as I take a Twist think

of keeping the knees over the ankles feet or

firmly planted and just revolve from

the heart and chest. So the upper body is twisting here.

Using your breath to find a deeper twist.

And then slowly unravel come back to Center this

time. We reach the arms forward and up

hands come through Heart Center this time drape

the body over the legs. Maybe

you reach for the floor or the toes.

releasing the head and neck

and roll after the spine come back to your

seat.

Stay in plant and through the left foot see if you

can come to ankle to knee bringing.

Your right ankle.

up to the left knee

Flex the foot try to keep the foot active

And again, we'll think cat and cow. So just three times this time

think of pulling the heart forward using your shin for

support and then exhale round.

And how length?

and exhale around

And how lengthen?

And round come back to Center

this time reaching the arms forward and

up hands come to Heart Center. See

if you can bring your arms to rest

on your leg. You can stay here opening through

the heart and chest or maybe you reach past your shin

releasing the head and neck

folding over your leg.

Slowly lifting the Gaze come back up to your seat.

releasing the foot down you can

Win show wiper the knees flutter the

legs shake it out between the sides and just

come back to where we started.

breathing here

and exhale it out.

Three times the breath will reach the arms forward in it.

Hands come down the Heart Center again reach

forward up inhale.

and exhale

around region forward and up

Hands come down the Heart Center last time reach up

pause here.

And now we'll reach the left hand higher.

and the right

left

And right come back to

Center this time the left hand finds the right

knee think of anchoring to push it away as you

reach up and over just yawn through the ribs find Space.

visualize breathing into the left

one the right ribs at space between

the ribs.

And our evolve into Twist Again, you can use the

chair for support gaze just

pests the shoulder.

breathe in here

think of using the inhale to grow taller and on

the exhale. Maybe you can find a little more space to twist.

And slowly unravel come back

to Center again and how

to reach the arms forward and up.

Hands come through Heart Center release and

heart over the legs again hands can

reach towards the toes or maybe you can bring the arms outside

of the legs and wrap them around the shoes of the

feet at least in the hip.

breathing here big inhale

and exhale

rolling after the spine come up to your

seat. And now we'll bring ankle to

knee left side. So left ankle finds

the right knee again think of trying to flex the

foot try to protect the knee here.

again, start by breathing

We'll come into cat and cow again so hands to the end

using that support. Just three times the rest pull

the heart forward and exhale.

and now

and exhale

one more time left

and exhale

neutralizing the spine sit tall

sit strong reaching the arms forward and

up.

Hands, come down the heart center. And again,

we fold forwards maybe just bring the hands and the arms

to rest on the leg or maybe you reach an extend past

the leg releasing the head and neck reaching beyond

the leg.

And then slowly roll up to the spine and release

the legs down.

And to close will come to a breath

practice pranayama bringing awareness to the breath and

how it works. We'll bring one hand to the

abdomen one hand to the heart and just

take a moment to acknowledge the breath.

Notice where it's settles nor work notice where it

goes.

And just notice if one hand gets more of the action, so

maybe the hand of the belly gets a little bit more action activity

and see if we can even that out bringing the

breath all the way up to the heart and chest.

And we'll close with the valoma breath a three-part

breath.

So think of filling the low belly first.

Expanding into the ribcage and up into the heart

and then you can release everything out. So we'll

do five rounds. If you feel restricted anytime. Feel free

to release the practice.

So we'll start by breathing in through the low belly continue

to breathe in with the expansion of

the ribs.

Up into the shoulders and exhale everything

out.

again, low belly fills Mid Valley expands

up into the heart.

And exhale Let It Go.

three more rounds inhale

and how

and how

and Let It Go.

two more inhale

inhale

and how exhale

last time low belly

mid belly Heart Center

And Let It Go.

closing with the final breath breathe into both hands

cleansing breath out the mouth Let It Go.

And thanks so much for moving and breathing with me. Again.

My name is Thai have an amazing day. Hope

to see you soon.