 Hello, my name is Emily. Thank you for joining me for some gentle yoga today. We'll get started with some centering We'll move into some movements connecting our body and our breath We'll starting we'll start from the top and work our way down and then we'll work on some grounding exercises Finally, we'll finish off with a little balance pose and then The resting pose Shavasana So to get started make sure you're really comfortable So if you need some props go ahead and grab any props If you're on the smaller side and you'd like to sit back into your chair But then your legs aren't quite at a 90 degree angle feel free to either use blocks and place them under your feet to create that angle or If you'd like to use a rolled blanket or towel Feel free to do that for your legs or of course if you'd like to just sit forward in your chair So that you have a 90 degree angle That's great as well If you're on the taller side, and then you find that your knees are coming up You can always place a blanket under your hips to bring you up a little bit Also, if you like having a towel or something around your neck during Shavasana Or go ahead and grab a towel or a blanket as well If you also like to play music or have music playing during yoga, please feel free to put on a selection of your choice Now for yoga It's very important that you're doing what's best for your body So what I'm saying are merely suggestions And if it doesn't feel like it would feel good for you or if it doesn't feel safe for you Experiment with movements Within your range of comfort So let's come to a comfortable seated position Knees are shoulder width apart We're pretending they're on railroad tracks so they're parallel toes ankles knees parallel Take a moment to bring your attention to inside The room or the space you're in Notice any sounds and if you hear anything We'll just try to come back to your body and come back to your breath. Now. Let's bring a little length to the spine Pretending to push the crown of the head towards the sky and if your chin comes up Bring the chin down slightly If it feels comfortable Close your eyes Now bring your attention To your own breath Notice any thoughts? They may come into your mind Just acknowledge them and come back to your breath. Now on the next inhale Let's inhale for about a count of four We'll pause at the top Exhale for a count of four and pause at the bottom So what we're doing is square breathing Just making sure there are almost four sides of our breath our inhale pause if you start to feel short of breath Bring your breathing back to normal It's whatever is most comfortable and beneficial for you. Let's inhale together Inhale go ahead and give this a try moving at your own pace Evening out your inhales and exhales and if you can pause At the top of the breath and at the bottom of the breath. That's just perfect and go ahead and bring your breathing Back to normal and take a moment to focus on an intention Something you'd like to invite into your life for myself. I'd like to bring more grounding into my life. I Find that when I'm out and about Especially now I find that I feel unbalanced and a little unsettled And so I just want to connect my body to the earth Hold your intention in your mind's eye Take a deep breath out through your mouth and when you're comfortable gently Let's inhale floating hands up over the head Two more times inhale floating up. Last one On the next inhale I can grab this side of my chair with one hand and I'll inhale arm coming straight up over head As if I'm picking an apple Now imagine this apple is a tough one. They're trying to twist it off the stem And then on the exhale cross your arm over your body Inhale arm coming up over the head Shoulder down and grab that apple I'm twisting. I'm twisting and exhale drop in the basket last one inhaling up And exhaling Let's come back to center inhale here for my next inhale opposite side I can grab the chair with my hand inhale coming straight overhead shoulders down grabbing an apple And exhale Inhale and to your side inhaling here and exhale Releasing your hands. Let's inhale shoulders come up to your ears and exhale Let it release Inhale bringing your shoulders up And exhale release last one inhaling And exhaling Releasing now on the inhale. Let's find some length in our spine and exhale Bringing the chin to chest inhale rolling the chin to one shoulder And exhale coming center Inhale opposite side Coming center And exhale Gently shake the head Inhale chin coming down Here inhale Coming center And let's move down into our waist. So we'll inhale placing our hands on our knees And exhale here Now on the inhale roll my shoulders back creating arch And then on the exhale and push my hands forward bending through the back cat and cat So inhale if it feels good, you can move your hands with you Chin can come up and then exhale rounding the back Head connecting your body With your breath And moving at your own pace For a few more Inhale coming center And exhale Resetting Now on the inhale gently move our feet to the side Completely supported by the chair And then inhale gaining some length through our spine And exhale placing our hands on the back of the chair Again, this is a suggestion. So if it feels good You can give it a try. If not, you can just bring your left hand over to your right knee So preparing for our twist. We'll inhale Finding some length through the spine and exhale leading with the belly button Twisting over the side If it feels good bring your gaze to the back of the chair Inhale inhale And exhale here Let's reset inhale getting tall exhale finding the chair Inhale finding length exhale belly button first And then ending with your head and exhale Release inhale finding length Exhale find the chair And then twist with the belly button Exhale release And let's go ahead And work our way To the other side Inhale here and exhale bringing hands over to the chair Inhale finding length and exhale leading with the belly button And then ending with your head gazing Towards the corner or towards the back That's inhale finding length Exhale bringing your hands to your chair Inhale lengthening Exhale deepening Inhale here Exhale releasing last one Inhaling Exhale hands on chair Inhaling for length And exhaling You're going to twist your spine Inhaling here And exhale hands coming down Let's inhale making our way back towards center And exhale We're going to inhale a foot out heel on the ground or on the block If you have a blanket you'd like to show me it forward go ahead and do that now And let's work on some ankles So we'll inhale flexing and exhale pointing Inhale go ahead and connect your movement with your breath Go ahead and take some ankle circles in one direction This is the direction And release Let's inhale here And exhale sliding off the opposite foot Heels on the floor Grounding into the earth Inhale toes come up And exhale pointing the foot Go ahead and connect your movement with your breath And ankle circles to one side The opposite side So bringing our foot back in resetting The last one let's drop our hands And then we'll inhale bringing our fingers So basically out like this And then exhaling making a little fist So we're inhaling making a web exhaling fist And feel free to drop your arms by your side if that feels good So inhaling make some circles That's the direction I'd like to show you tree pose It's a very grounding pose if you will So you'll have one leg that will be your tree trunk Rooting into the ground And then the other leg comes out to the side So opening through the hip And then if it feels good You can extend your arms up in the air As if you had branches So there are different options for this And I'll show you the three options And then we can go ahead and get ready to do it So option one if you'd like to stay in your chair You can shimmy over to the side slightly And then open up through the hip And in this way we're emulating that open hip And then really imagine grounding through this foot So you might hear ground using the four corners of your feet So using both sides And then making sure that it feels like both sides of your heel as well Are into the ground If it feels good You pretend this is the tree and you would extend here If you'd like you can even use your chair And you can either kickstand here So we're grounding through this foot Making sure the four corners the front of our feet The back of our feet are equally grounded And we come into a kickstand You want to watch out for our hips Make sure they're square And then open through the hip here You can use the support of your chair You could even put your toes Excuse me you can put your foot on your cap You can come here So feel free to use the support of your chair Or if you even want more support from your chair You can get both hands right here Last option or third option Is if you're close to the wall You can even step back against the wall And have the wall for a little bit of support So this way you don't need it at first But if you feel like you're losing your balance You can always use the wall So let's prepare for both sides In whichever manner feels best for you All right So I'm going to start with my right foot As my trunk My heel is firmly rooted in the ground And lift my toes Opening them and dropping the toes So that both sides of my feet Are on the ground And then I'll lift my heel And bring it down So that it feels like my heel Is firmly in the ground Opening through the hip Here we go Finding your drishti Or a gaze spot Where you can look at and keep your focus Inhaling, grounding through that right leg Checking to make sure your hips are square And feel free To lift your branches This is where the drishti is very important Or your point of gaze To help you with your balance If you can imagine drawing your shoulders down Your back Hold it here for as long As so it's comfortable for you Feel free to move your body Shake your feet Give a little wiggle And then we'll come on to the other side So again we have three options One in the chair One another one Being supported by the chair The third option Being supported by the wall if you'd like So now moving over towards the other side Grounding down through my left leg Lifting my toes And slapping them on the floor So that both sides of the front of my foot Feel like they're firmly grounded Lifting my heel And slapping it down So that the heel feels like it's firmly grounded as well Let's bring that opening through the hip Now again if you're standing up Perhaps your foot is right at your ankle Or on your calf If you want to bring it up even higher You can even go over your knee Grounding through the left leg The right hip is open Finding your drishti Engaging through your core Inhaling hands coming up Your shoulders out if possible For as long as it feels comfortable for you Hands down So to end Let's go ahead and get ready for Shavasana Our final resting pose If you'd like to take Shavasana in the chair Feel free to push yourself back Get as comfortable as possible If you like having the support for your neck Go ahead and grab your props Your blanket, your towel Whatever feels good for you So feet are grounded Legs are parallel Let's go ahead and take it onto the floor Feel free to relax there as well Get any last movements Before we settle in for Shavasana Bring your eyes too close In your breath Inhale through your nose In the time to connect with your body Now let you relax here for a few moments Let's come back into the room Bring some movement to our body Through wiggling our toes Inhaling your fingers are still closed If you're on the floor Feel free to roll over onto your right side Bringing your left palm into the ground In front of your heart Your side We'll inhale here And on the exhale Push yourself up with your left hand Coming into a comfortable seated position And if you have a prop around your neck Feel free to put it away Sit up straight Bringing length to our spine Bringing the crown of our head to the sky We'll inhale hands up and over the head Exhale Bringing the palms of your heart Hands together in front of your heart center You feel grounded, balanced, and at peace