Slow Down

GenX-Education

7/12/2024

Transcript

00:00We're going to start with our humming breath.

00:21So what sound does A B make?

00:26That's it.

00:27We're going to make more of like a soft, gentle hum and the way we're going to do that is

00:31by taking the breath in through the nose, keeping the mouth closed as we breathe out

00:35and making that soft, gentle hum.

00:37Okay?

00:38So inhale, reach your arms up.

00:40Good.

00:41Exhale, bring your hands down onto your knees.

00:43I want you to imagine that there's glue underneath your bottom, string to the top of your head

00:47helping you sit up nice and tall.

00:49Very good.

00:50Okay.

00:51Starting with our humming breath.

00:52So take a deep breath in through your nose.

01:07Very good.

01:08Two more times.

01:09Take a deep breath in.

01:20And last time, deep breath in.

01:32Very good.

01:33Inhale, reach your arms up.

01:34Exhale, you're going to bring your hands onto your belly and so you can slide back into

01:38your chair a little bit, but again, make sure that feet are flat on the floor and we're

01:43going to do balloon breath.

01:44So I want you to imagine as you breathe in that you're going to fill your belly so full

01:48of air that your belly is going to literally fall into your hands.

01:51And then as you breathe out, it's like you're deflating the balloon and you're pulling your

01:54belly back in towards your spine.

01:56So sitting up nice and tall, take a deep breath in.

02:01Deep breath out.

02:02Pull your belly back in.

02:04Very good.

02:05Two more times.

02:06Deep breath in.

02:08Deep breath out.

02:11Very good.

02:12Last time.

02:13Deep breath in.

02:16Deep breath out.

02:18Very good.

02:19Inhale, sit up nice and tall.

02:20Bring your palms together.

02:21Good.

02:22Exhale, you're going to bring your hands through the center.

02:24Bring your hands onto your knees.

02:25Let's start with neck circles, dropping your chin to your chest.

02:28Take a full deep inhale.

02:29Slowly as you exhale, drop your right ear towards your right shoulder.

02:32Exhale, bring your neck to center.

02:35Left ear towards left shoulder, chin back to the chest.

02:39And let's go the other way.

02:40Left ear towards left shoulder, neck to central.

02:44Good.

02:45Exhale, right ear, right shoulder.

02:47Chin back to the chest.

02:48Inhale, bring the neck back to neutral.

02:51Very good.

02:52So starting with our standing poses, let's come to mountain pose.

02:54You're going to use the side of the chair.

02:56Press into your feet.

02:57Inhale, you're going to come up to stand.

02:59Are mountains strong or are mountains weak?

03:02Strong.

03:03So the top of your head, feel the top of your head.

03:05That's like the peak of the mountain reaching up.

03:07You're going to lift up one leg and press it down.

03:10You're going to lift up your other leg and you're going to press it down.

03:13Touch your shoulders.

03:15Touch your ears.

03:16Touch your nose.

03:17Touch your eyes.

03:18Touch the top of your head.

03:19Bring your hands down to the side of your body.

03:21Inhale, lift your shoulders up towards your ears.

03:24Exhale, take your shoulders onto your back.

03:26Let your low ribs relax, standing strong and balanced in mountain pose.

03:30Take a deep breath in through your nose.

03:33Freely let the breath go out.

03:35Very good.

03:36Going towards downward facing dog.

03:38So stepping to the back of your chair.

03:42And what you want to make sure that we start with is remember that the chair is always

03:45here for your support.

03:47So bringing your hands onto your chair, what you are going to do is you're going to make

03:51like an L shape with your body.

03:53You're going to step your legs back and you're going to bring your hips back and bring your

03:59ears nice and parallel towards your arms.

04:01So if this feels really tight in your legs, you can always gently bend your knees and

04:07then find your breath here.

04:09Take a full deep breath in, full extended deep breath out.

04:16Very good.

04:17And then look up towards your fingers and slowly you're going to walk yourself back

04:22towards the back of your chair into mountain pose.

04:26Very good.

04:27Next pose that we're going to do is tree pose.

04:29So you're going to come stand to the right side of your chair, please.

04:35That's it.

04:36And then you're going to take your outside leg and it's going to be like a kickstand

04:39to your inside leg.

04:40So to support yourself, take your arm and you're going to bring your hand to the chair

04:46and then you're going to take your foot like a kickstand.

04:51That's it.

04:52And then your toes are like roots to a tree and what do roots to a tree do?

04:57Support the tree.

04:58So this is going to help you to stabilize.

05:00Bring one hand to your hip, the other hand to the chair and get tall.

05:03Top of your head's like the top of the tree, gorgeous.

05:06And then as you're ready, slow and steady, taking your outside arm up.

05:09Okay.

05:10So some of you may stay here with the chair.

05:13Some of you are going to take your other arm up, coming into full expression of tree pose,

05:18finding your balance, connect with your breath.

05:20Take a full deep breath in, deep breath out.

05:24Slowly, you're going to bring your hand down to the chair, hand down, step back to mountain

05:30and we're going to take it to the other side.

05:32So stepping to the other side of your chair, that's it.

05:37And then again, outside leg, so take your inside arm to the chair for stability.

05:42Outside leg is like a kickstand.

05:43Hand is on your hip.

05:45When you feel calm and balanced, take your outside arm up.

05:50Okay.

05:51So keep your hand on your chair if this helps support your balance.

05:54Feeling like you would like to move a little bit deeper, you can reach your other arm up.

05:59That's it.

06:00And connect back with your breath.

06:02Take a full deep breath in, full deep breath out.

06:06Very good.

06:07Taking the hand down, take your other hand down, step back.

06:12We're in mountain.

06:13Beautiful.

06:14Taking yourself back towards the front of your chair and then you're going to bring

06:17yourself back down to a seated position.

06:20Feet are nice and flat on the floor, sitting up nice and tall on your body.

06:23So we're going to move into a seated twist here.

06:25You're going to inhale, reach your arms up like you're giving me a double high five.

06:29That's it.

06:31Now you are going to take your right hand to your left knee and your left hand, it's

06:36like a backstroke all the way behind you.

06:38Bring your hand onto the chair.

06:40Good.

06:41Turning your palm to face out, take a full deep breath in, sit up tall.

06:44And then as you breathe out, twist and look over your shoulder towards that back thumb.

06:48Very good.

06:50And then inhale, we're going to come to center.

06:52Reach your arms up.

06:53And now you're going to take your left hand to your right knee.

06:56Inhale, reach your fingertips up.

06:59Feel like a backstroke behind you.

07:00Beautiful.

07:01Sit up nice and tall.

07:02Take a deep breath in.

07:04Deep breath out.

07:05Twist and look over your shoulder.

07:07Beautiful.

07:08Inhale.

07:09Come back to center.

07:10Reach your arms up.

07:11Good job.

07:12Give me that high five.

07:13Nice job.

07:14Bringing your hands back down towards your knees.

07:16So we're going to go into rainbow breathing here.

07:19And what shape is a rainbow?

07:21An arch.

07:22So we're going to make that arch or arch-like shape using our spine of our back.

07:26So hands are on your knees.

07:28And pressing firmly into your feet and your hands against your knees, you're going to

07:31inhale.

07:32Draw your shoulder blades together.

07:34And then you're going to exhale and it's like you're pushing your spine towards the chair

07:37behind you.

07:38Really round.

07:39That's it.

07:40And then inhale.

07:41Draw the shoulder blades together.

07:42Exhale.

07:43Round.

07:44Beautiful.

07:45Last time.

07:47Take a full deep breath in.

07:48Good.

07:49Deep breath out and round.

07:52Inhale.

07:53Coming back up.

07:54Nice tall spine.

07:55We're going to inhale.

07:56Reach our arms up.

07:57And we're going to take a forward fold here.

07:59Okay?

08:00So you're going to exhale.

08:01And maybe you're going to bring your legs together if that's more comfortable.

08:03Or your legs apart.

08:04And you're going to exhale and you're going to fold yourself right over your legs.

08:09And if you have a desk, you can always stack your arms and take a forward fold that way.

08:15Just let your head relax here like it's heavy like a coconut would hang from a palm tree.

08:22That's it.

08:24Take a full deep breath in.

08:26Deep breath out.

08:27And then slowly, you're going to bring your hands down towards your chair, chin to your

08:34chest.

08:35Slowly, we're going to come all the way back up to seated.

08:39Beautiful.

08:40Inhale.

08:41Reach your arms up.

08:42Let your palms press.

08:43Exhale.

08:44Bringing your hands down back towards your knees.

08:46Very good.

08:47And we're going to come all the way back up.

08:48Inhale.

08:49Reach your arms up.

08:50Exhale.

08:51Bringing your hands down back towards your knees.

08:52Very good.

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