Hey everyone, I'm Cha Wilde, and today we're diving into a yoga session focused on stretching, breathing exercises, and mindfulness. Throughout this practice, we'll be connecting with our bodies, breath, and inner experiences. We'll also bring in elements of Internal Family Systems therapy, acknowledging and welcoming the different 'parts' within ourselves. Let’s focus on relaxation, self-awareness, and staying present in the moment.

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Opening and Side Stretches
To start, let's sit on our heels and do some side stretches. Reach one arm overhead and the other towards the floor, feeling the stretch in your hips, torso, back, ribs, armpits, and arms. This helps promote full-body awareness and connection.

00:02:01 -- Breathing Exercises
Now, let’s focus on deep breathing. Expand your rib cage and lungs as if your lungs are inflating like balloons. Visualize your intercostal muscles stretching with each breath, promoting relaxation and mindfulness.

00:02:50 -- Shoulder and Upper Back Stretches
Next, let's work on our shoulders and upper back. Lift your shoulders towards your ears, squeeze your shoulder blades together, then slide them down. These movements help target the shoulder muscles and upper back, encouraging relaxation.

00:04:46 -- Downward Dog and Dolphin Pose
We’re moving into downward dog and dolphin poses next. These involve weight-bearing on your arms and stretching the entire body. Focus on deep breathing and finding stability and stillness in each pose.

00:10:13 -- Child's Pose and Closing
Finally, we’ll conclude with child's pose and a brief meditation. Acknowledge the different 'parts' within yourself and create a welcoming space for them during this practice. Take a moment to thank these 'parts' for showing up and being present.

Let's approach this practice with openness and mindfulness, allowing ourselves to find peace in each moment. Namaste.

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