Hi, guys.

My name is Joanne.

I'm here with my friend Zoe, and we're going to show you some yoga today.

Yoga is a great way to find strength inside your body and also to express yourself through poses and breath.

Yoga, y-o-g-a, stands for your own guided awareness.

And through yoga, you can learn to calm your mind, which helps you in school, with friends and with your parents.

Yoga can also help with your flexibility and with your strength, knowing how strong you are to lift into all these amazing poses.

All right, so are you ready?

You want to try some yoga today?

Let's get to it.

So we're going to start today in downward facing dog.

We're going to come up into a tabletop, tuck your toes under and just lift up.

Press the hands, pressing back and just kind of walk your dog.

Heel toe, walking your dog, and you're going to walk all the way to the top of your mat and just forward fold.

Hinge in your hips and just let your head fall towards the ground like it's really heavy.

Maybe grab your elbows or just kind of wobble, go back and forth, left to right.

It's like you're rocking in a chair.

Slowly release your arms and we're going to roll all the way up and reach your arms up towards the sky.

Big stretch and then exhale, forward fold all the way back down.

Plant the hands into your mat, spread your fingers wide and step your right foot back.

Come down on your right knee.

You're gonna sweep your arms up to the sky and then slowly bring your hands back down to the mat.

You're just going to pull your left hip back, maybe keep your hands down.

Yes, nice stretch.

And try to take your gaze right above the toe, looking forward breathe in your nose and then push the air back out through your nose.

Come back forward in your left knee, plant your hands.

Tuck your back toe under Lift the knee up.

Step back, down dog.

Big full breath in your nose.

Back out through your nose.

Really push the air out.

Inhale your leg up to a three legged dog.

Bend your knee.

You're going to open your knee up towards the sky.

Maybe shake your foot.

Ah, shake your foot.

Good job.

Come back to three legged dog.

Step all the way to the top of your mat.

Step your left foot to the right and forward fold.

Step your left foot back.

Come down on your left knee.

Raise your arms towards the sky.

Big full breath and breathing in your nose, out your nose.

On your exhale, bring your hands all the way down, spread the fingers wide and pull your hip back.

Nice!

Just breathe.

Breathing is so calming.

Come back forward.

Tuck your back toe unde Step back, downward facing dog.

Now we're coming to our peak pose today.

Peak pose is our main pose of our practice.

So we're going to walk all the way to the middle of our mat.

Big toes touch, spread your fingers wide You're going to bend your elbows slightly, take your knees and open up right above your elbows.

You're just going to lean forward, look past your fingertips, maybe lift one foot and maybe lift your other foot four crow pose.

Really push the ground away.

Lift both feet up and then slowly come back down.

Nice.

Let's squeeze our knees into our chest.

Nice little ball here.

And we will all the way back.

Nice.

Now just extend your legs out nice and straight.

Let your big toes just fall open.

In this movement, we're just laying here, focusing on our breath.

Try to not let thoughts come into your mind just kind of rest your mind.

Slowly squeeze your knees into your chest, squeeze them really tight and we're going to roll it all the way up.

Coming in to criss cross applesauce, inhale your arms up overhead and exhale your hands heart center.

Take one more breath, full inhale and open your mouth and let it go.

Thank you guys so much for joining me and Zoe today.

I hope you learned a little about yoga and you conquered your crow pose.

Hopefully you'll do some more yoga in the future and we'll see you later.