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Description
The My Brother’s Keeper Pittsburgh Wellness Series seeks to highlight and demonstrate wellness practices that can improve anyone’s health, sense of well-being, and mindfulness. We also aim to highlight community organizations and programs where people can learn more and get involved.
A
Hello
there
thank
you
for
checking
out
this
video.
My
name
is
josiah
gilliam
and
I
am
the
my
brothers
keeper
coordinator
in
the
mayor's
office
of
equity
and
our
theme
for
my
brother's
keeper.
This
year
is
wellness
and
we
decided
to
put
together
a
series
of
videos
in
partnership
with
various
community-based
organizations
and
wellness
and
fitness
experts
that
can
demonstrate
practices
that
we
can
incorporate
into
our
daily
lives
that
can
help
us
embody
wellness
and
mindfulness
in
our
day-to-day
existence.
A
B
Teacher
and
I'm
really
excited
to
have
some
time
to
practice
together
today.
This
is
real
life
everyone,
so
we
are
in
lawrenceville
at
our
studio
to
open
up
they're,
doing
a
lot
of
construction.
What
a
better
way
to
find
time
to
practice
kind
of
when
you
are
in
the
midst
of
a
stress
or
in
the
midst
of
anything
that
takes
you
out
of
your
normalcy,
we
get
a
little
agitated.
Sometimes
our
nervous
systems
react
in
a
way
that
need
us
to
bring
ourselves
to
a
centering
practice.
B
So
I
think
this
is
a
perfect
time
for
us
to
do
some
yoga
together
today,
we're
going
to
do
sun,
salutation
a
and
it's
a
series
of
yoga
postures
that
flow
together.
You
integrate
your
breath
with
the
movement
and
the
intention
is
to
get
your
heart
rate
up
a
little
bit
to
help
get
your
body
warm,
because
when
your
muscles
are
warm
and
your
joints
have
really
moved
to
their
full
range
of
motion,
you
can
really
support
yourself
through
exercise
and
through
doing
different
types
of
postures
in
the
practice.
A
B
I'm
the
expert
student,
so
josiah
was
going
to
come
to
the
front
edge
of
his
mat
and
face
me
and
I'm
going
to
stand
and
face
you
and
we're
going
to
start
with
what
we
call
mountain
pose.
Now
you
have
some
options
here.
My
feet
are
equally
distanced
apart.
If
that
supports
you,
we
call
that
equal
standing
position.
You
can
do
that
in
mountain,
pose.
We
really
work
to
bring
our
legs
together.
A
little
closer.
I'm
going
to
invite
you
to
wiggle
your
toes
a
bit,
so
my
feet
will
touch.
B
My
heels
will
separate
a
little
bit
and
the
intention
is
to
find
our
center.
So,
let's
stand
and
if
you
are
able
to
take
off
your
socks
and
shoes,
go
ahead
and
do
that,
let's
roll
our
shoulders
back
and
even
with
me
rolling
my
shoulders
back,
I
can
sense
into
my
body.
So
I'm
going
to
settle
my
shoulders
down.
I
feel
like
I'm
sticking
my
tailbone
out,
so
I'm
going
to
tuck
my
tailbone
in
and
kind
of
pull
my
belly
up.
Now
we
can
roll
the
shoulders
forward
as
well.
Remember.
B
Full
range
of
motion
is
what
we
want
good
and
then
let's
roll
them
back
and
settle
our
shoulder,
blades
down
close
to
our
spine
and,
let's
reach
towards
the
ground,
to
really
practice
your
hands
towards
the
ground
that
allows
your
shoulders
to
fall.
You're
gonna,
look
straight
ahead
and
find
something
to
focus
on
setting
your
focus
with
your
vision
will
really
help
with
your
balance.
B
I'm
going
to
draw
my
hands
down
to
my
heart
center
bend
my
knees
to
help
support
the
length
of
my
back
and
fold
over
with
a
nice
straight
back,
my
friends.
If
you
can
get
your
hands
to
the
ground
go
ahead.
Sometimes
it
requires
your
knees
to
bend.
That's
quite
okay!
Tuck
your
chin
relax
your
neck.
Let's
check
our
heads,
yes
or
no.
B
C
B
Because
your
neck
is
part
of
your
spine,
so
you
want
a
nice
long
spine.
Let's
take
an
inhale
in
right
here
and
as
you
exhale
go
ahead
and
draw
your
hands
back
to
the
ground.
Remember
you
can
bend
your
knees
and
if
you
have
blocks
or
books,
you
can
put
your
hands
on
those
let's
go
ahead
and
set
back
into
a
plank.
B
We
often
call
this
crocodile
now
if
your
elbows
are
pointing
out
like
you're
gonna,
do
a
push-up
try
to
shift
them,
so
they
face
your
toes.
That's
some
movement
through
your
shoulders,
we're
standing
in
a
nice
plank
position.
If
you
feel
so,
you
want
some
support.
Let's
bring
our
knees
down,
you
can
come
to
tabletop
position
or
you
can
walk
those
knees
back
and
have
your
toes
up
so
we're
in
this
nice
little
crocodile
position
and
we're
gonna
make
our
way
down
so
bending
it
through
the
elbows.
Let's
come
down
chest
belly.
B
B
B
C
B
B
B
A
A
B
Lift
up
really
really
high
going
into
the
opposite
direction:
raising
the
heels
towards
the
sky,
tailbone
up,
really
decompressing
the
spine,
we'll
bend
the
knees
generously
and
now
look
forward
between
your
thumbs.
Josiah
say
like
that:
if
you're
a
tabletop,
you
can
do
the
same
thing
and
then
we're
going
to
step
our
feet
into
our
hands
so
from
downward
facing
dog.
We
could
take
little
steps.
We
could
take
big
steps
whatever
it
takes,
get
your
feet
inside
of
your
hands
fold
in
half
and
he'll.
B
B
Exhale
come
all
the
way
down
hands
toward
that
mat.
You
can
bend
the
knees
or
keep
them
straight.
Tuck,
the
chin.
Let
go
half
lift,
so
the
hands
are
on
the
shins
or
the
legs.
So
you
can
lengthen
and
straighten
exhale
fold
back
down,
step
back
to
that
tabletop
or
plank
you're,
a
yogi,
a
yoga
student.
So
it's
your
choice.
C
B
Down
rest,
your
legs
and
we're
going
to
come
into
king
cobra,
so
it's
a
big
heart
opener!
You
lift
the
chest
shoulder
blades
down
nice
long
neck.
Maybe
you
live
up
to
the
sky.
Maybe
you
look
forward
now.
Curl
the
toes
under
go
back
into
your
plank
or
remember.
Tabletop
is
an
option
and
then
downward
facing
dog.
B
We
bend
the
knees
as
we
hold
that
inhale
in
lengthen
that
spine
and
as
you
exhale
step,
tip
toe
hop
into
your
hands
fold
in
half,
inhale,
half
lift
exhale
fold
and
just
like
a
swan
you're
gonna
spread
your
wings
and
reverse
side
up
and
we're
gonna
flow
right
into
that
again.
Come
all
the
way
back
down
to
the
earth,
inhale,
half
lift
hands
to
the
floor
step
back
with
your
exhale.
B
Now
curl
your
toes
under
back
to
downward
facing
dog
all
right.
Let's
lift
up
high
bend
our
knees
and
let's
get
into
our
hands,
look
between
your
thumbs
step
step
fold
in
half,
inhale,
half
lift
exhale
fold,
reverse
sides
up
and
my
friends.
Let's
do
it
one
more
time:
it's
like
the
holy
trinity
right.
Let's
do
it
again
three
times
coming
down
knit
halfway
straight
back
straight
arm
straight
legs:
hands
down
if
you're
advanced,
you
can
hop
back
if
you're
not
advanced,
you
can
step
back.
B
You
can
have
straight
legs
or
knees
down
lower
halfway
king
of
cobra,
coming
up
for
your
plank
downward
facing
dog.
Let's
take
a
big
breath
in
here
and
open
the
mouth
and
just
shake
the
head.
Yes,
no
open
those
fingers
wide.
If
you
can
press
the
pads
of
your
fingertips
into
the
mat
and
allow
your
legs
to
sink
down,
and
let's
just
pay
attention
to
how
we
feel
now,
we'll
transition
back
to
standing,
we'll
lift
up
high
bender
knees.
Look
between
your
thumbs.
B
B
B
B
B
You
go
whenever
you
need
a
little
quick
increase
in
heart
rate,
a
little
blood
flow
increase.
You
want
to
increase
your
breathing
and
just
kind
of
get
out
of
your
mind
and
more
into
your
body.
A
sun
salutation
is
a
really
good
way
to
go
so
enjoy
sun
salad.
Do
it
as
much
as
you
can,
and
we
will
continue
and
show
you
different
variations
of
it
and
different
things
you
can
do
in
the
yoga
practice
with
us.