00:09the fourth chakra is the heart chakra balancing the fourth chakra opens us up to love
00:16sit comfortably place your hands on your heart listen to your breath listen to your
00:24heart beating in your hands roll your shoulders up back and down a couple of times stand on your
00:40knees place your hands on your sacrum direct your tailbone towards the floor take a deep inhale
00:49lift your heart up towards the sky lay down on your back bend your knees and place your feet hip
01:01-width
01:01apart lift your hips a little interlace your fingers behind your back roll one shoulder and
01:10then the other shoulder under your back lift your heart up and over your nose
01:20breathe and continue to lift your heart press your feet firmly down into the floor as your
01:27knees reach forward to come out of the pose release your fingers and roll down vertebrae
01:35by vertebrae and then enjoy this happiness in your heart
