bringing the feet out in front and lifting them a little bit or quite a bit maybe somewhere in between whatever's comfortable for your low back inhale to sit tall imagining your head is floating up toward the ceiling exhale to flex the feet toward you spread the toes wide inhale to point the feet curling the toes exhale flex inhale point exhale inhale and exhale back to center inhaling the soles of the feet out away from each other slightly exhale toward each other inhale out away exhale toward each other inhale exhale inhale back to neutral inhaling circling out exhaling circling in inhale exhale inhale and exhale pause placing the feet down keep breathing and ground the feet down sitting up tall feeling all the resulting sensations in the ankles and feet holding on to one of your legs straightening at the knee and lifting as much as you'd like so that your core is engaged sitting tall inhale sit a little taller exhale bend the knee and you can bring it in just a little bit or all the way in wherever your body allows inhale to lengthen out exhale to hug in inhale to lengthen out exhale to hug in releasing the foot down grounding down and reestablishing the posture holding on to the other leg inhaling to lift up exhale to hug in inhale lengthen exhale hug inhale lengthen exhale hug and releasing down grounding the foot down sitting tall feeling the knees bringing one leg up slightly and point the toe out inhale to rotate out slightly at the hip exhale to glide back in inhale gliding out exhale gliding and you can lift up a little if that is okay exhale come back in ground down other side inhale exhale inhale gliding out exhale gliding in inhale exhale rounding the foot down sitting tall pausing for a moment feeling the ball and socket joint at the hips inhale squeeze the thighs feel yourself lift get a little taller exhale release inhale squeezing around the thighs and the glutes of the butt muscles around the core exhale release one more time inhale feel the energy lifting exhale release sitting tall feeling the lower body and the resulting sensations [Music] as you bring your arms up inhale the hands come down exhale up inhale exhale inhale exhale turn the palms as if you are holding trays and inhale bring the hands out exhale the pinkies toward each other inhale out exhale toward each other inhale out exhale toward each other making gentle fists and inhale in one direction exhale the other inhale exhale inhale exhale palms turn out inhale sit tall exhale touch the shoulders inhale reach the arms out exhale touch the shoulders inhale exhale now beginning circles inhale out and around exhale toward each other as close as you can inhale out and around exhale inhale exhale and bring the hands out palms up making cactus arms inhale sit taller exhale palms down rotating inhale exhale inhale exhale inhale reach the arms up to wherever you can doesn't matter how high here here whatever works for you exhale bring the arms down inhale bring the arms up exhale down inhale up exhale down bringing the hands to the thighs and rub the thighs for a moment until you bring the hands down to the knees rub the knees a little bit holding on to the knees sitting tall holding on to either the arms of the chair or the side of the chair inhale to sit a little taller exhale lateral bend inhale up to center exhale to the other side inhale to center exhale inhale exhale inhale exhale inhale exhale inhale back up to center feel the resulting sensations with the next inhale sit a little bit taller exhale twisting to the side either holding the side of your chair or legs or the arm of the chair inhale come back to center exhale to the other side focus on the length in the spine inhale back to center exhale twisting inhale center exhale twist inhale center exhale twisting inhale center exhale twisting inhale back to center sit as tall as you can feeling the sensations around and alongside the spine shoulders back inhale lift the chin up slightly reaching the crown of the head up and back at a gentle diagonal exhale chin toward the chest inhale lifting opening at the heart center exhale chin toward the chest inhale to lift exhale chin toward the chest inhale back to neutral exhale one ear toward the shoulder inhale to center exhale other ear toward the shoulder inhale to center exhale inhale exhale inhale exhale inhale exhale inhale sitting up nice and tall feel space in between your vertebrae especially in the neck as the crown of the head reaches up take another deep breath in exhale turn looking over one shoulder to your comfort level inhale back to center exhale other side inhale back to center exhale turn inhale center exhale turn inhale center exhale turn see how far you can gently take this with the neck long inhale back to center exhale last side turn a little bit more if you can and inhale back to center release the shoulders back and down reestablish the posture grounding the feet down pressing the feet into the floor to feel yourself get a little bit taller allow the eyes to close and feel the sensations flowing throughout the body if you have any questions feel free to write them in the comments and make sure you click subscribe as i'll be sending more videos out like this soon [Music]
