 Hello Earth citizens! In this video I will show you a 10 minute routine to strengthen your lower body. This is great for people who sit down for long hours in the office or you sit at a computer even if you're not in the office, sit at a desk. This is very good because you need to get lower body circulation to be very healthy. If you're someone who's guilty of sitting down for a long time, young or old, please try this routine to strengthen your lower body. First, bring your feet a little bit wider than shoulder width apart. We will start with squats. When we do these squats, it's not traditional squats where you just go up and down like this. We're going to do a little bit more mindful squats while we hold the energy. So a little bit wider than shoulder width. Now focus on the bottom of your feet. Imagine you are gripping the earth with your toes. Your toes are like claws that grip the earth for stability. From there, bring your palms in front of you. We're going to make fists with our palms by slowly rolling in your fingers one knuckle at a time. Like you're folding your fingers in until you make a fist. When you roll your fingers into a fist like this, you will hold more energy. Now imagine you're holding an energy rope from here. Squat down and up. 30 times. Do your best as far down as possible and up. 2, 7, 8, and please breathe naturally. 1, 20. Last 10. Hip joints warm yet. Now to the right side. Left toe follows. Raise your left heel. Keep your back leg as straight as you can. Hands on your waist. Make your shoulders straight and bounce. Bounce into your hips. Feel the stretch here. 1, 2, 3, 7, 8. Lift your right heel. Keep your back leg straight. Bend your front leg. Wear your shoulders forward and bounce. Let's take a deep breath into your abdomen. Open your chest. Exhale. Again, deep breath in. We're going to do some stretching mixed with balancing. First, bring your right leg a little bit forward. Lift your left leg. Hold your knee and pull your knee in. You get a nice stretch in the back of your thigh while at the same time you're holding your balance with your right leg. By holding this balance, we're helping the right leg become stronger. Holding up your body weight. 10 seconds. 10, 9, 8, 7, 6, 5, 4, and draw. A little tricky to hold balance. Now sit. Left leg, right leg up. Pull the right knee in so you feel the stretch in your glutes and the back of your thighs. Hold your balance on your left leg. 10 seconds. 8, 7, 6. Great job. How'd you do? One leg easier than the other. Now same thing, balancing and stretching. Hold the balance on your right leg while placing your ankle on your right above your knee. Hold it up so you're holding your leg and now try to point your knee down so you're stretching like this. So you feel the stretch in your groin and your thigh. Stretch like this while balancing to strengthen your leg. 10 seconds. One, two, three, six, seven, eight. A little bit deeper. Now the other side. So hold this leg up. Bring this knee down. So you feel the stretch in your groin and your thigh. 10 seconds. Focus on your left leg, building strength and holding your balance on your left leg. One, two, deeper of a stretch and stop. Shake your legs out. Shake your torso. Shake, shake, shake. For an education-based class, please visit a local Body and Brain Yoga Studio near you.