00:00:00.400 Let's begin. You can bring your feet

00:00:02.800 hipwidth apart. First, we're going to

00:00:05.279 inhale and lengthen the spine. Imagining

00:00:08.720 there's a rope above your head pulling

00:00:10.960 you

00:00:12.120 up. Really lengthen your spine. Lengthen

00:00:15.679 your hands, but remain your shoulders

00:00:21.480 down. And from here, with the exhale,

00:00:24.320 we're going to drop down. Have your

00:00:26.400 knees bent. Just hang heavy. and swing

00:00:30.400 side to side. You can grab your opposite

00:00:33.000 No text

00:00:34.360 elbows. Relax your

00:00:40.200 neck. Release your hands and roll slowly

00:00:44.000 up vertebra by vertebra. We're going to

00:00:46.399 do half sun salutation. So inhale

00:00:50.120 up. Exhale we fold forward.

00:00:54.800 Inhale. Bring your hands to your shins

00:00:57.600 and lengthen your

00:00:59.480 spine. Exhale. Come back to forward

00:01:02.440 fold. And inhale all the way back up.

00:01:05.920 Again, lengthen your spine as much as

00:01:07.920 you can. Exhale. Hands next to your

00:01:10.799 body. Let's do

00:01:13.720 again. Exhale

00:01:16.280 down. Inhale.

00:01:18.520 Lengthen. Exhale.

00:01:20.000 No text

00:01:20.920 Fold. Inhale all the way up. and lower

00:01:24.400 hands. Let's do one more time. This is

00:01:26.640 really good

00:01:30.920 movement. Lengthening spine.

00:01:34.759 Lower. And inhale all the way up. Hands

00:01:39.119 next to your body. Great. Then we're

00:01:41.119 going to do some twisting. You can keep

00:01:43.040 your feet still hipwidth apart. We're

00:01:45.360 going to do quite active twisting. So

00:01:47.200 inhale your hands to center. I'll

00:01:49.040 demonstrate first. So with the exhale,

00:01:51.040 we come to side. Inhale to middle.

00:01:53.200 Exhale to other side. And then you're

00:01:55.439 gonna tap your chest lightly when you

00:01:58.640 turn. So if I demonstrate, it's

00:02:06.360 inhale. Great. Let's do together. So

00:02:09.038 active twisting. Inhale. Exhale. Center.

00:02:12.560 Inhale. And exhale.

00:02:19.000 No text

00:02:32.720 Do both sides and inhale. Hands to the

00:02:37.560 side. Keep your breath in for a

00:02:40.599 moment and exhale. Lower your hands

00:02:44.280 down. Take few deep breaths. Keeping

00:02:47.040 your hands to

00:02:48.920 sides and feel the benefits for a few

00:02:55.959 twists improves your digestion, balances

00:02:59.760 your nervous system, improves even

00:03:04.360 digestion as

00:03:06.440 mentioned and decompresses the

00:03:09.879 spine. Great. Let's activate our sides a

00:03:13.280 bit. Inhale, hands up.

00:03:16.440 Exhale. Bring your body to the right.

00:03:18.959 Inhale center and to the

00:03:22.040 left. Go with your own breath. Exhaling

00:03:25.200 side. Inhaling

00:03:32.440 center. Do both sides one more

00:03:36.840 time. Inhale center and down. And let's

00:03:40.400 do some circle with with our shoulders.

00:03:42.720 so that you bring your elbows as close

00:03:46.000 No text

00:03:46.080 together in the front as possible and

00:03:48.560 down and back from the side. Inhale

00:03:52.040 front, exhale to side and

00:04:06.840 back. Do one more

00:04:09.400 round. Great. Inhale, hands up from the

00:04:13.400 side. Bring hands together. Exhale,

00:04:14.000 No text

00:04:16.320 hands to heart. Thanks for joining.

00:04:19.440 Namaste. Hope you feel a bit more

00:04:21.358 rejuvenated. Have a good day.