 Hello everyone, my name is Veronica and welcome to my class Move and Breathe with Purpose. I'm a former dancer and I taught Latin dances on a dancing festival all over the Europe. And this beautiful experience brought me to a point when I wanted to dive deeper into the science of human body and I started studying neurology and movement. So let's get started. Find a comfortable seat and you can have a crossed legs or even sit like this. Just find a comfortable seat and allow your spine to be tall. Relax your shoulders and relax your face. We will start with the basic moves with your thoracic spine which is this area of your chest and upper back and just move your chest up, lift through your chest bone and back. You can put your fingertips on the chest bone here and on your inhale lift through the chest bone, exhale back. And even if you're not really moving keep going and keep trying to move a bit more with every move. This is a message to your brain that we can work harder and what we're currently doing is not a big deal. Inhale, lift through your chest, exhale, chin to chest, slightly run your back, inhale, exhale, inhale. Try to go a little bit further, two more times, inhale. Keep going, I will try, I will show you the move from the side. So as we inhale we lift the chest through the chest bone but the body is not moving forward. On the inhale go back slightly, run your back, chin to chest. In a few more times, nice. Now place your hands on your belly and we will focus on the diaphragm breath. Diaphragm is a muscle that lies under your lungs and is the most responsible muscle for our breathing. So during the day you don't really think about it but if you really come to a moment when you need to quickly refresh your mind, refresh your body, this is exactly a breathing exercise you want to do. So place your hands on your belly, focus on that area and as you inhale let the belly come out, exhale. Gently engage the abdomen wall and draw it in and up towards the spine, inhale. You can close your eyes, inhale a few more times, relax your shoulders and focus your breath through your nostrils. Now place your hands on the lower ribs at the end of your rib cage and we will continue the same breathing rhythm. Just this time we will focus on expanding the rib cage to the front, to the back and to the side at the same time. So inhale, inhale. Feel how your rib cage is expanding to the sides, to the back and to the front and exhale. Everything is coming back to its original place. A few more times and last time release your arms, place your hands on your knees, lengthen your spine and relax your shoulders. We will continue the same breathing but this time we will focus on the rhythm. So we want to get the same length for inhales and for exhales. Again you can close your eyes, so you feel the sensation within your body even more and let's start together. Inhale, two, three, four, exhale, two, three, four, inhale, two, three, four, exhale, two, three, four, inhale, two, three, four, exhale, two, three, four. I'll let you continue on your own. Try to find your own rhythm within your body. It can be four, four, three, three or even five, five. Breathe through your nose, calmly and smoothly. Don't hold your breath. This is called squared breathing and this squared breathing injure the steady flow of oxygen in our body and so our muscles create sustainable energy. Open your eyes, come to all fours. We'll breathe the same way as we just did. Spread your fingers wide, align your arms, wrist under your shoulders and knees under your hips and as you inhale drop your belly, open your chest, gently look up, exhale, belly in, round your lower back, keep going, chin to chest. Inhale. We don't need to rush, we want to align our movement with our breath. Open your chest, exhale, round your back and stay here for now. Keep your back rounded, push through your hands and feel your inhale running all over your back to the lower spine, even to your hips and as you exhale it's coming all the way back along your spine. On your inhale feel how your rib cage is expanding to the sides, to the front and to the back. You can always close your eyes and observe through your closed eyes what's happening in your body. One more time and as you exhale release from the pose and sit down. Again you can cross your legs or find any comfortable seat, as you wish, along your spine to be tall and relax your shoulders. Now place the left hand on your right knee and inhale the other arm up, exhale over your head. Your sit bones are still on the ground and the top arm we're pulling back so we nicely open our chest, you can look up. Imagine that somebody is taking your hand and pulling you even more, one more inhale and as you exhale come back to the middle, switch your side, right hand on your left knee, inhale the left arm up, exhale over your head, breathing through the nose, one more inhale and exhale back to the middle. Place your hands on your thighs and now we will try to isolate the movement of our chest. So as we were moving the chest up and back now we will do the lateral moves. So let's move the chest to the side and other and relax your shoulders. We will combine the moves forward, back and to the side. So let's start up to the side, back to the other side and keep going and breathe, focus on the thoracic spine, the area of your chest and when you're going up forward then switch your side, move to the other side and one more circle and as you finish this round we will try to flow all these moves together so we go forward up to the side and back and we're actually doing circles with our rib cage one more time and then switch your side last time and come back to the middle. Now focus on your nose and start drawing circles with your nose. Don't focus on how it looks, try to draw a nice circle, relax your shoulders again, your spine is nice and tall and your face is relaxed. Finish your circle and switch your sides. It can look funny but that's fine, your spine will thank you later. Finish your circle and return back to the center line. We will continue with our circles with our shoulders and before we start our circling just lift your shoulders and drop them down. Let's do that again inhale your shoulders up and drop them down, nice. So I start with the circles to the back, breathe through your nose, same length for inhales and exhales, finish the round and switch the sides, relax your shoulders. Now lift your arms overhead like an image in your chest where you just woke up and you're stretching. Take a deep breath in, now let's stand up and find either chair or table like I have here, place your hands on the chair and stand a little bit farther and bend over. So you're pressing your hands to the table or to the chair and then you want to lower your chest down. This beautiful active stretch, shoulder opening, don't forget to breathe, press through your hands, spread your fingers wide. Engage your fingers, press down. One more inhale and on your exhale slowly release the pose. Come back to standing. Have your feet in your hips, they stand and just lift your knees. If you're sitting then I'll find you another option. If you're sitting and you can't really stand up for any reason, place your hands in front of you, drop your chin to chest and walk your fingers forward, keep your back rounded and breathe. Again breathe to your whole back, keep your arms and fingers active and for those who are standing we will do something a little bit different. So your feet are in your hips distance and lift the right knee. Keep the leg engaged, flex your foot, your arms are besides your body. From here open the right lift the leg to the side and push your hips forward. You can help yourself with your hands so you can push a little bit from the inner side and the other arm is on your sacrum and you push forward. Nice and breathe. One more inhale and on your exhale come back to the middle release your arms and do little circles from your hips. The movement is coming from the hips. If that helps you can have your hands on your waist or hips and now switch your side when you finish the circle and when you finish this circle switch to the other side. I will come back to those who are sitting so from here roll all the way back up and we will stretch our wrist so straighten your left arm let's start with the left one and open your palm towards me. Now put your fingers your palms on top of each other and press. Create a pressure between your hands between your palms. You can slide a little bit down on your fingers so you feel it even more. From here just roll your shoulders back. Stay here for a few breaths and then just switch your sides. Straighten your right arm press to your right fingers on your right hand and don't forget to roll your shoulders back and down. Nice and now come back to those who are standing. So when you finish your circles to both sides place your feet again in your hips distance and a little play with the balance. There is a part of the brain that is responsible for coordination and balance and it's actually taken information from what we see what we hear and from what we smell. So when you're tired or you've been listening to a colleague on a meeting and the meeting is really long or your eyes are tired from the screen you can choose one of these elements and give a brain a little bit different message. So close your eyes and start moving to the sides. Move your feet are still on the ground and you're just shifting your weight side to side and through your closed eyes remember just one object that was in front of you and send the message to your brain that this is not a big deal again. We can work harder and if this is okay you can either continue or you can come back to the middle and keep your eyes closed and just lift your heels and come back. Now lift your toes lift your heels. Second time is a little bit better nice and lift your toes keep going and for those who are sitting there is a variation maybe you already know that some doctors were doing this kind of examination close your eyes and focus on yourself where your body parts are in the space so I want to bring my finger on the top of the nose and back try the other hand now let's try different fingers so I went with a index and now I will try that with a little one awesome I would love to see you guys so come back to the standing so wherever you are you're sitting with standing now open your eyes make sure your your feet are rooted and just shake it out nobody really sees you now just shake it out everything move in your space don't really think about it take a deep breath in through your nose open your mouth and side it out one more time inhale awesome so that was the end that was the last thing we were doing together I want to thank you for practicing with me I know that some of the exercises maybe looked funny but they really work so you can use it whenever you need to refresh your mind and your body during the day and yeah I work for Redhead you can find me in a people team and if you have any question yeah feel free to reach out to me and enjoy the conference thank you