Welcome to 20-minute yoga sessions from Yoga Download.com.

Welcome to Yoga Download.com's 20-minute podcasts. My name is Jackie Kassel Maru, and I will be guiding you through class today.

Please visit my blog at yoga does it.com and also visit yoga download.com if you'd like to download

any of my longer classes.

Today's yoga class is designed for either morning or midday, or really any time of the day,

that you feel you need a little burst of energy.

Let's go ahead and begin.

Just come to a comfortable, cross-legged, seated position on your yoga mat.

Close your eyes.

And just take a moment here to get yourself settled into your space to check in with

yourself.

Let go of any judgments of yourself or of anything and clear your mind of anything of anything that

might distract you for the next 20 minutes.

Just put it on a shelf and let it go.

Open yourself up to the possibility of transformation and of an energy shift.

Go ahead and come forward to a tabletop position on your yoga mat. So coming to your hands and your knees and stacking your shoulders right above your

elbows and right above your wrists. And we'll take from here as just some cat cow breaths so take a deep breath in fill your

lungs look up and tilt your tailbone up towards the ceiling and as you exhale tuck your chin in

towards your chest round your spine and scoop your tailbone under. Inhale, lift.

Reverse that action.

Lift the hips up.

Lift the head up.

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