 Hello, my name is Emily. Thank you for joining me today for some gentle yoga. Today's yoga will be focusing on the hips. We'll be opening the hips and hopefully easing some tension throughout the hips in the lower back. Also today's yoga will be in a chair so I do recommend having a chair where you have a greater range of motion. Also while we're doing this you want to have both feet squarely on the ground and your knees in a 90 degree angle so perhaps that means coming forward in your chair just making sure that you're stable or it might mean rolling up a towel or a small blanket and putting it under your hips bringing your hips up and achieving that 90 degree angle. So before we get started it's important to note that this is your own practice so feel free to move in whatever feels best for your body. If something sounds like it doesn't it wouldn't be good for your body feel free to modify it or skip it all together. So let's get comfortable in our chairs. Feet are parallel, grounded on the floor, knees or shoulder width apart. Bring your attention into the room and now bring your attention to your breath. Let's inhale through the nose together looking the shoulders to get ears and exhaling. Inhale through the nose, exhale through the mouth. Now we'll move into some salutation to warm up. We'll inhale sweeping the hands up and on the exhale bringing the hands down, hinging up the hips, coming forward perhaps staying right here. If you'd like to take it a little further you can drop your hands towards the ground and bring your head down as far as what's feeling comfortable for you. Exhaling here, inhale bringing your head up and then exhale coming down. Let's inhale bring your hands up, exhale hinging up the hips, coming forward as far as what's comfortable for you. Hinging your head nice and relaxed and heavy. Inhaling the head comes up, exhaling coming down. Let's inhale here. Now on the exhale we'll roll slowly one vertebrae at a time, hands coming to a rest on your lap, head coming up last. So we'll inhale here, rolling shoulders back, hands coming towards the hips and then on the exhale hands come towards knees, bringing your back towards the back of the chair forming the seam of your body. Inhaling last one, inhaling coming to neutral position, exhaling right leg out. So perhaps you'd like to keep your toes on the ground or perhaps you'd like to lift your toes. We'll do whatever best for your body and let's make some big deep figure eights trying to get into your hip socket connecting with your breathing and let's relax that down and let's shake out our hips, bring the knees side to side. Inhale finding length through the spine, exhaling left leg comes out. So again perhaps your toes stay on the ground or perhaps they're up in the air. We're just trying for that figure eight motion getting into our hip socket and let's relax our foot down, feet are parallel on the floor, shaking out our knees from side to side. Now let's march our feet in place and we'll feel free to either march or heel toe your legs into goddess pose. So both legs are out to the side, right? We want to make sure we have about a 90 degree angle right here. We'll inhale and exhale here on the inhale bringing hands up into cactus pose and just picture sinking deeper and deeper into this pose. Let's slow for a little bit so we'll inhale dropping the elbow to our knee bring the arm up come into the corner of the room and then exhale inhale exhale last one inhale good now for the opposite side so we'll inhale dropping our elbow to our left knee right arm coming up and over then exhaling inhale last one let's toe heel our legs back together so that they're about shoulder width apart and let's just shake out our hips and our knees gently side to side and then coming into a neutral position we'll inhale extending through the spine and then exhale relaxing here so let's heel toe our legs back into the goddess position but this time we'll inhale and on the exhale straighten the leg perhaps you need to be more forward in your chair but making sure that you're stable we're moving into a warrior one this front leg well this is our front leg and we'll inhale here bringing our hands up and opening making sure your arms are about parallel to the ground finding some space between your shoulders and your ears we'll inhale exhale bringing the gaze over your fingers inhaling here now imagine there's a cord pulling each finger towards the opposite side of the wall we're engaged through the core and exhale relax let's straighten up that right leg ooh feel free to shake out if you need to all right inhaling finding some space and then exhaling straight in our left leg we'll inhale here bringing arms up and exhale arms coming over the right knee gaze comes over the fingers engaging through the core now imagine there's a cord pulling both fingers towards the opposite walls last inhale and exhale release we'll bring our knee up and then again feel free to shake your knees from side to side and feel free to march your knees back to the center or perhaps heel toe them back together knees are parallel shoulder width apart good let's inhale here to reset and then exhale lifting the right leg perhaps just bringing it over the left ankle if this feels good feel free to stay here looking for a stretch on the side if you'd like to take it a little deeper crossing the right ankle over the left knee we'll inhale here and then exhale finding a deeper stretch a little deeper let's inhale coming up and then exhale bringing your right leg down windshield wiping the legs out coming to center inhaling finding some length exhaling perhaps crossing your left ankle over your right ankle or break perhaps bringing in a little deeper with your left ankle place over your right knee whatever feels best for you we'll inhale finding some length and exhale finding that deeper expression on the inhale let's find some length in our spine and on the exhale release the legs and let's windshield light for them back and forth coming to a comfortable seated position let's bring our shoulders up to our ears inhaling through the nose and exhaling inhale floating the arms up bringing the hands together in the front of your heart may you move throughout this week with peace joy and ease namaste