 My name is Emily and thank you for joining me this evening for some gentle yoga Tonight, we're going to be a little different. So instead of being in a chair We'll be on the floor for the joint freeing series by Wakanda Styles. So this particular series is It's meant to increase mobility and hopefully decrease pain by moving our joints Bringing some more snowbill fluid into our joints and just hoping to lubricate our joints. So there's Easier range of motion and mobility But before we get started, I do want to preface this with do what feels best for your body So if it feels best to be in a chair, go ahead and sit in a chair with your legs at a 90 degree angle bringing your seat forward if necessary and Also, if some of the movements that I suggest seem like they're not best for your body Please feel free to modify it or completely skip this pose because everything we do should be beneficial to our practice in our own bodies so If you feel like putting on some music, I'll invite you to put on some music or Grab a chair if you'd like to get a chair Please make sure it's one without arms that you can swing your arms freely So without further ado, we'll get into our joint freeing series I'll hold most poses. They're about 21 or about three breaths each if you hear me. Just inhaling. I'll be inhaling through my nose exhaling through my mouth and that will also be a reminder To you for your breathing, but also to help us count So the first pose we're getting into is Tandasana It's our stick pose. So we'll start with our ankles. Feel free to support your body by gently Pointing your fingers out so we'll start with bringing our toes up pointing to the sky and we'll inhale here and then exhale Inhale point. We'll be clapping our toes or feet basically So toes are together feet feet are relaxed and we'll inhale Feet together and on the exhale will bring the soles of our feet together Inhaling supporting your body if you'd like. Let's do some circles Inhaling bringing toes out will change opposite direction inhaling Circling in here. We'll bring our body straight finding some length with our spine And we'll inhale lifting the legs slightly exhale Bending the knee in so if it doesn't feel good to bring your leg off the floor perhaps Bringing it off slightly or keeping the heel on the floor and just bringing your knee up to whatever feels good for you So let's do three on each side inhale Coming down opposite foot now Inhale feet coming down For this one swinging one leg out to the side and then swinging it in so using our toes to guide us really getting up into our hip joint Feel free to support your body With your hands pointing with your fingers pointing back. Let's inhale swooping out toe pointing out Exhale Opposite side Exhale Exhale Onto your hands and knees into our tabletop position We'll move into our cat and cat pose for spine flexion and extension Let's do hands shoulder with the part knees shoulder with the part if you see that you're falling Pretend that you're pushing into the ground. So really strong through the arms here We'll inhale dropping the belly lifting the head Exhale opposite direction head Here we'll extend one leg out feel free to modify this as you'd like so perhaps Just bringing the toe out or perhaps Coming up about a parallel from keeping parallel to the floor So we're in an inhale extend keeping our shoulders Square and solid exhale curl Coming down Feel free to shake it out. It's feeling a little rough on the wrists there coming back into our cat Excuse me into our tabletop position shoulder with the part Opposite leg Inhale coming out Here We're going to bring we'll be in tabletop position but bringing our hands out a little further Bringing the knees together So inhale here And then dropping the waist. Let's see if this position for this angle is a little easier to see So hands under the shoulder my knees are together. I'll inhale squeezing my thighs and then exhale Flailing out to the side but in control so not completely loosey-goosey, right? So in a controlled smooth motion. So inhaling So if this feels good, I'll feel free to come back to your legs Sitting like this Consequently this position is also good for a congestion If not, feel free to just sit In whatever position feels good So getting into our wrists will inhale Hands coming up and so similar to what we did with our feet that will fail will bring our hands out And then exhaling together so inhale inhale and on the exhale bring your Bring your fingertips to your shoulders Inhaling let's leave our fingertips on the shoulders and we'll inhale opening inhale arms coming out Try to keep a 90 degree angle. So inhale here And then exhale Rotating down trying to keep that 90 degree angle and trying to relax those shoulders down See I'm having a difficult time with this shoulder Let's inhale up inhale swing the hands up, and then we'll exhale bringing our hands back exhale Relax if you're still on the knees, let's come into a seated position Then we're going to move into a cat cat pose, but just on the floor So we'll inhale opening the shoulders bringing the neck up And then exhale will close making it with a C with our body So let's start inhaling. Oh, we did center position So here, let's do a little flow, but we'll do some extension So placing one hand on the ground will inhale And then exhale the spinal twist that's inhale bringing some length through our spine And then very gently starting with our belly button Turn bringing the opposite hand the opposite knee Let's take our three breaths here Inhaling inhale and release Let's inhale finding some length And then exhale leaving with the belly button Let's take our three breaths here and have the fine length And then exhale Let's release And moving into the neck we'll inhale bringing the head back Coming to center And on the exhale dropping an ear To the shoulder Inhaling center Exhale and dropping to the opposite side Focus on those shoulders and find the little relaxation possible On this inhale coming center Exhale bringing your chin to your chest And then we'll inhale coming to one side And exhale Coming center Inhaling opposite side And exhale coming center Moving with your breath Let's inhale bringing our head up And exhale here So that was the joint freeing series by Mukunda Styles And again, it's to help bring a little more mobility to your joints and your body And hopefully easing some pain in your body too If it's something you can incorporate into your daily routine That would be absolutely fantastic All right, let's inhale together here Hands together at the top Bring your palms to your heart May you move with ease Peace and joy