 Hello, my name is Emily. Thank you for joining me today for some yoga. Today's yoga is an anywhere yoga and it's just a short sequence to help you feel a little more grounded, a little more present and a little more aware. So let's come into a comfortable seated position either in a chair or on the ground. Now if you're in a chair just make sure that your seat is stable and that when you're seated your knees are about 90 degree angle and your feet are firmly on the ground. Let's come to a comfortable seated position, bringing the shoulders up and then around and down the spine, inhaling through the nose, bring your hands over your head, palms coming to your heart on the exhale. If it feels comfortable for you, gently close your eyes and let's take a few breaths together, inhaling through the nose and exhale through the mouth. We're count of three, gently open and dropping your hands to your side. Let's start by pushing our seat back and coming into the dasana pose. So this is the staff pose where your legs are straight. So perhaps you're holding on to your seat and your legs, your toes are touching the floor or your heels are touching the floor. So perhaps you push back into your seat, bringing your legs straight out. So if you're sitting on the ground, you'd be in this position and we'll inhale and then on the exhale we'll rotate our hips, bringing the soles of our feet together as far as what feels comfortable for you. So perhaps it's just rotating it slightly, perhaps all the way together. We'll just do what's best for your body. So inhale here, you're hopping the legs, relaxing the legs down, making sure your feet are firmly placed on the ground. Let's inhale, bringing one foot up and on the exhale, crossing over for pigeon pose. So perhaps right here looking for a stretch in the side. So one ankle crossed in front of the other or perhaps the ankle is crossed over the knee or perhaps pulling it closer to your hip, just making sure that you have room to move your ankles. But let's find some length through our spine and lean over the legs slightly, deepening the stretch if it feels good. Let's rotate our ankle. Cross it inside. If it's too much, feel free to back off. Release the leg down. Let's inhale, put the opposite side. Again, crossing at the ankle or at the knee or maybe closer to the hip, whatever's comfortable for you and your body. Let's inhale, finding length through the spine and exhaling, leaning slightly over your leg. Spine still nice and straight, so we're not slouching over it, finding more stretch to the side. And then let's focus on our breathing and our ankle. That's the direction. And exhaling, releasing the leg down. Feel free to shake your legs out from side to side. Bring our knees back to the middle, finding a nice stable position. Feet are firmly planted on the ground, helping us feel more grounded. Let's roll the hands back, lifting the arms, clenching the fists and going into our wrist circles. Direction. Drop our hands down, shake out the shoulders, shake out the wrists, rolling the shoulders up and back, palms facing forward. Feet are firmly planted in the ground. Your seat is stable, coming into the dasana or mountain pose. Let's find your right ear for a count of three, inhale through the nose and exhale through the mouth. So mountain pose, variation on the inhale. Let's bring our hands up over the head and gently dropping them down. Last variation. So with the same arm movement, we're going to also inhale, bringing our weight into our toes, lifting the heels. So on the count of three, one, two, three, inhaling up, coming up onto your toes, exhaling down. Gently just rocking back and forth, swaying your arms from side to side, back to center, rolling the shoulders up, back and down, inhaling, arms coming up, exhaling, palms come to heart. If you feel comfortable, feel free to gently close your eyes, breathing in through the nose, exhaling through the mouth for a count of three. If it feels good, gently bring your eyes open. Then you move throughout the week, feeling more present, more grounded, and more aware per muste.