 Hi there. I'm Emily bringing you Light and Love from Burlington for Month. Today's yoga is yoga you can do anywhere while you're waiting. So perhaps you're at the bus stop, perhaps you're in a chair in the office. You can definitely change it to suit where you are or to suit what's best for your body. So let's get started in a comfortable seated position, perhaps in a chair, on the floor, on the ground. Let's roll the shoulders up and back, inhaling the hands together in front of your heart. Now we're going to imagine that there's light between the palms of your hands and inhaling through the nose will bring that light from the palms of the hands to the tips of the fingers. And then exhaling through the mouth will bring the light from the tips of the fingers back to your palms for a count of three, inhaling, inhaling, bringing our hands out onto either side, one palms up towards the sun. The opposite is down, turning your head towards the palm that's up, imagining that there's a ball of light that you're trying to catch. Inhaling through the nose, trying to extend towards it. Now on the exhale, changing the position of the hands, inhaling, exhaling, inhaling, exhaling, let's changing sides. So now let's put the palm up on the opposite side, palm down, inhaling towards the opposite hand, palms up going for the light, exhaling, changing positions of the palms, inhaling, inhaling one hand coming up towards the sky, bringing some space to your shoulders, perhaps gazing at your fingers, exhaling through the mouth, bring the hand up, inhale through the nose, extending the opposite hand towards the sky, your fingers, finding space with your shoulders, inhale both hands coming up, imagine there's a great ball of light between both palms, and then we want to also find space between our ears and our shoulders, perhaps you're gazing towards the sun at a 45 degree angle, or perhaps you drop your chin slightly, imagine this ball of sun in your hands, creating lots of energy, inhaling through the nose, exhaling through the mouth, inhale bringing our hands together, now for a slight twist, we can bring one elbow to the corresponding knee for a greater twist, you might want to take this elbow to the opposite knee, whatever feels good for your body, so we'll inhale here, pressing our palms together, finding some space gazing at the sun over the shoulder, let's inhale, again you can find the twist with the corresponding knee, or if you'd like to find more of a twist, the opposite knee will inhale here, pressing the palms together, gazing over the shoulder towards the sun, coming out of the twist, from here we can either lift one heel off the ground, or perhaps like to clasp your knee, or even bring your knee closer to your chest, so three different options, choose whichever feels best for your body, and then we'll work on rounding our back as we bring our head towards our knee, so we'll inhale, remember here, here, or here, exhale, relaxing the shoulders, bringing the head towards your knees, and finding some nice space with your back, so we're actually rounding our back, finding a little stretch there through the spine, holding it for a count of three, exhale, dropping the knee down, again on the opposite side, perhaps we're just lifting the heel, bringing our head down, perhaps you clasp the knee here, or bringing your knee even closer to your chest, so we'll choose what feels best for your body, we'll inhale, bring your knee up, exhale, bringing your forehead towards your knee, relaxing the shoulders, and finding a nice round back, so we're stretching out through the spine, exhale and foot down, let's push our weight back if you're sitting in a chair, we're going to inhale, finding length through the spine, and then exhale, rolling down, as far as whatever feels good for your body, but we're finding some space in our spine, and letting the head hang heavy, inhale coming up, shaking the shoulders out, inhale, rounding your shoulders up and back, palms coming forward, perhaps looking towards the sun at a 45 degree angle, or bringing your chin down slightly, let's inhale, bringing our palms together, just like we did at the beginning, pretend that there's light between your palms, and on the inhale, removing the light from our palms, radiating out towards the tips of our fingers, exhaling through the mouth, the light's going back through the fingers into the palm, come down onto your knees, thank you for joining me today for some yoga, bringing you light and love from Burlington, Vermont. Namaste.