Focus - 2
Transcript
00:00Hi everyone, welcome to class.
00:22Let's start today with our sound breath.
00:24So remember, once you close your ears, you're not going to be able to hear me talk, right?
00:29So just look for the visual cue of me moving my arms away, focusing on breathing in and
00:34out through your nose.
00:35Really cover your ears.
00:36The more you cover, the more you're going to hear inside your body.
00:40Ready?
01:00And slowly release.
01:03Really nicely done, everyone.
01:05Take your hands now and find your rib cage for our feeling breath.
01:08So I like to bring my hands a little more forward so I can really get that idea of expanding
01:14away from one another and then coming back together.
01:17And then also, you have much less space when you stay really crunched.
01:20There's a lot less space for your lungs to move in.
01:24So by sitting up taller, maybe even scooting a little more forward, you suddenly have a
01:28lot more space.
01:30Good.
01:31You want to be above your belly button, right underneath your shirt line.
01:36Perfect.
01:37Now here we go.
01:38Three times.
01:39In and out.
01:43Very nice.
01:44In and out.
01:50Last one.
01:51In and out.
01:56Nice job, everyone.
01:57Release your hands.
01:59Let's get into our next circle.
02:00So drop your chin to your chest first and just let your head be heavy.
02:04Maybe some gentle movements side to side or up and down.
02:10Start to roll your left ear over to your left shoulder and then take your right hand and
02:16press it down a little bit.
02:17So we're going to create more of a stretch on this opposite side of our body.
02:21Yeah, nice.
02:24Bring your hand back.
02:26Gently drop your chin back to your chest and then rock it over to the other side.
02:31Same thing.
02:32Let's see how this side feels.
02:33Gentle press down and away.
02:37Beautiful.
02:40Bring back and come back towards the center.
02:43Sit up nice and tall.
02:44Good.
02:45We'll do one full circle to the left and one full circle to the right.
02:49Be careful as you come through the center, rather than cranking your neck back, we want
02:54to protect our neck.
02:56So we want to think about up and a lift and then over to the other side.
03:00Yes.
03:01Okay?
03:02So here we go.
03:03Drop your chin, rolling to the left, up through center, beautiful, over and back to the middle
03:13and then switch it out, over, up, over and down.
03:22Coming back through center, feeling tall.
03:24Good.
03:25Great job, everyone.