The Hi, welcome to yoga download.com. I'm Jackie Maru, and this is a short free class just to give you a little

break so you can recharge with yoga. If you like this class, try some of my other classes

available on Yoga Download.com. Let's go ahead and get started in a comfortable seated position

so you can sit on a blanket or a block. You can fold your blanket. If you're sitting

on a blanket and just sit on the edge of it, cross-legged, or really whatever is comfortable

for you. And take your hands and rest them on your knees. Sit tall. Close your eyes.

Close your eyes and just begin to notice your breathing

lengthen your inhale

and deepen them

and then lengthen your exhales

and complete them. We'll take this short time today just to tune inward and to recharge from the inside out.

Be kind to yourself today during this practice.

Adapted as you need to, to serve your highest intentions and to nurture your body.

And let this time be fully yours.

Open up your eyes and make your way to all fours on your yoga mat a tabletop position.

You can pad your knees if you need to with your folded blanket.

Spread your fingers wide and stack your shoulders above elbows and wrists and hips You can pad your knees if you need to with your folded blanket.

Spread your fingers wide and stack your shoulders above elbows and wrists and hips directly above knees.

Cat-cow breath. Tilt your tailbone up, look up and lengthen on your inhale.

And then tuck your tail round your spine and let your head and your neck fall.

And then on your own, we'll do this with the breath.

Inhale, lift and look up.

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