Thank you. Hi, I'm Keith. I'm happy to see you on your mat today.

This class is called A Little Goes a Long Way, and similar to other short classes that myself and other teachers have on the site,

it will show you that you don't need an hour or more to reap the benefits from a yoga practice

and take time on your mat to create a shift in your day. So we will move, challenge yourself. You'll get a nice full

practice in a short amount of time. Let's get right into it. We're going to start in a mountain

pose with your big toes to touch, your hands at your heart, a little gap between your heels,

and three deep breaths, root your feet down, feel a lift in your chest,

and lengthen up through the crown of your head. And start to breathe into the center of your chest

and draw your awareness inwards for the next

20 or so minutes.

You get to take care of yourself with your yoga practice.

Choice to set any intention for your time on your mat.

Let's do one cleansing breath together.

Deep breath in through your nose.

And an open mouth sigh. Exhale out your mouth.

A few times with your arms.

Inhale, reach your arms out, up, overhead, palms touch.

Exhale, bring your hands down through the center of your chest.

A few moments to get grounded.

Do that one more time. Again, and this time, when you've reached the top, find a steeple grip with your thumbs

cross your pointer fingers extended.

Inhale, strengthen your legs, pull your low belly in and up.

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