Thank you. Hi, welcome. I'm Jackie Maru, and this is Stand Up and Stretch 2. This is a standing-only adaptable class that you could do any time of day that you just need to stretch.

Hopefully this class will help you find presence and help you get centered.

We will be balancing today on one foot, so if that's challenging for you,

feel free to stand near a wall or to hold onto a chair for extra help.

We'll begin standing with feet apart and arms by your side.

Turn your toes directly forward if you can and if not you can turn them out slightly,

whatever feels better for your body.

But close your eyes and just settle in.

Feel your feet against the ground.

Strengthen your legs, just engage them a bit.

And then lengthen through the sides of your body.

Lift the center of your chest up and just let your shoulders fall where they naturally want to go.

And lengthen through the top of your head.

Now take your hands right to your belly and begin to breathe into your hands so that on the

inhale you feel your belly inflate and on your exhale you'll feel it draw in.

So you feel the gentle expansion as you take in air.

And then you feel your belly, draw slightly in as you exhale.

Begin to breathe slower.

Make each inhale deep and each exhale long.

When we take the long exhale, we access the more calming side of the nervous system.

There's relief in our exhale, letting go in our exhale. So focus today on really allowing yourself to fully exhale.

Open up your eyes, release your hands down by your eyes.

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