Morning Warm-up

Get ready to lie down on your back if you can. And as you come to lie down, you can either leave your legs straight, or if it's more comfortable, bend your knees, and put your feet flat on the floor, whatever you prefer. We're going to start to pay attention to all the different parts of your body, and see how they're feeling now. So we can compare that to after we do our exercises. When you do this scan, don't label anything as good or bad, just notice how they feel. Starting from your feet, your legs, pelvis, low back, arms, neck, and head. There's no right or wrong sensation, we're just taking note, so that we can compare how you feel now to how you feel after you go through the exercise routine. Supine deep breathing. As you're lying on your back, you'll bring your hands onto the bottom part of your ribs, where your diaphragm is, and you want to make sure that as you bring your arms into this position, your neck, and shoulders, and head still remain just relaxed, and feel easy and soft. We're starting to breathe more deeply into the body here. And so, as you inhale, you should feel the ribs expand out into your hands. And as you exhale, they just return to their natural resting position. And as you breathe in, you should feel also there's that expansion into your belly. Not because you're trying to push your belly muscles out, but just that it occurs naturally as your diaphragm moves, and as the ribs expand. Deep breathing is a really nice way to connect into the relaxing part of your nervous system, so that you can feel both calm, but also focused and alert. If you're having a hard time feeling the ribs move, try placing your hands in a slightly different location, and see if that helps. And as you continue to breathe deeply, notice the effect of your breath on the whole of your body. If you start to feel your arms and legs a little more relaxed, or perhaps even a little more awake and energized. Take a moment now to just do a few breaths on your own. (soft music) Supine flow. As you're lying on your back, you'll bend your knees with your feet on the floor, and then start to bring your arms out to the side, and up overhead. Like you're doing a snow angel in the snow. You'll keep your palms facing up, and we're just using this to start a warm up, and bring more blood flow into the arms and the shoulders. As your arms come overhead, they may not reach the floor anymore, and that's totally okay. You just want to move your arms through whatever range feels comfortable, and like you're starting to gently warm up and energize your shoulders. Next, we'll move to your spine. And you're gonna start to take your knees over to...