Hello and welcome,
Lovely to meet you here today.
In today's session,
We are going to explore some ways how to get up more easy from your chair or if you are sitting on the floor,
Maybe playing with your grandchildren or for some other reasons.
Sometimes it's difficult to get up again.
So we can practice this.
And we can also build some strength.
I'm Mary McGilvey,
I'm a yoga teacher and a TV provider.
Well,
For today's session,
We obviously need a chair.
And first I would like to explore how it is to stand up.
And sit again.
And how that feels for you.
And it's good to pay attention to your knees and just notice.
How that feels.
So I invite you to come and stand up.
And then sit down again.
So now we will try to stand up with Engaging the pelvic floor.
Now engagement of the pelvic floor muscles is for many of us quite hard to think of,
But also It's sometimes difficult to figure out how to do that properly.
So I have a little trick for you.
If you put your feet in a V-shape.
So your heels are pointing towards each other.
Your sit bones.
We'll draw together.
And this tiny movement already.
.
.
Engages your pelvic floor.
So maybe you would like to try this with me?
So we bring our weight.
Towards our feet.
And we stand up.
So probably.
.
.
You've noticed a difference.
And that your knees are more protected and it's more easy to stand up.
With your pelvic floor engaged.
Now we point our toes.
Towards each other,
So our feet are in an A shape.
And we come and sit down again.
So let's do this two times more and just explore.
How this feels for you and if it makes it easier for you.
So we bring our weight to our feet.
Our feet are in a V-shape.
We engage the pelvic floor.
And we come up.
Then we bring our feet in an a-shape,
So the toes are pointing towards each other.
And we come down and sit again.
So this is.
.
.
Very effective way.
And especially if you're sitting on something which is a bit lower than this chair.
Turn your feet in an A shape.
And gone to shit.
Now we will prepare for strengthening our muscles,
So we will come to a wall sit.
We come to the wall.
And we make sure that our.
.
.
Knees are not passing the ankles,
So they're over the ankles.
And just put your back against the wall,
But don't push any part of your back,
Especially your low back,
Towards the wall.
And just hang out with me for About 60 seconds.
And if it's too much for you,
You can always move your body a little bit.
And what this does is it strengthens your life.
Thigh muscles.
You should be feeling a little bit of burning already.
That's okay,
But if anything hurts,
If your knees hurt,
Just come up a little bit higher.
So the pressure is getting off your knees.
But in this way you are strengthening your muscles.
Which is a good thing if you want to.
Get up more easily from floor or chair to standing.
Now we are going to walk our body a little bit up.
We bring our feet in.
Push yourself off the wall.
And go on to the next step.
We change the chair to another direction.
So we can hold on to the chair.
So now we're going to practice how to pick something up from the floor in an easy way.
So we make a big step with our hands.
Right leg.
We've been there.
Me.
Let me pick something up from the floor.
Engage your legs by drawing them towards the midline.
And bring the feet together.
Maybe you want to shake it out a little bit.
And we make a big step with it.
Left leg to do it once again.
With the other side,
So we draw our legs towards the midline We've been there.
Left knee,
Pick something up.
And feet together.
Maybe you want to.
Swing it out a little bit.
Let me place a chair just for support.
And you come and sit down on the mat,
So maybe you're playing with the grandchildren or there's some other reason that you were on the floor.
And of course you can use your hands.
To come up,
But it's good practice to.
.
.
Try and see if you can do it without using your hands.
And always,
You can always have a chair.
The neighborhood to find support.
So we are sitting on the floor,
We bring our Legs to one side.
We come up.
You're doing alright.
Leg.
Front of us,
Foot on the floor.
We took our left toes under,
And we come up.
And feet together.
And shake yourself out,
Shake your legs out.
And we do the same thing on the other side,
So we come up To sit again.
And now we're going to sit.
From the other direction.
Then we come on to our knees.
We're going to go left leg.
Forward.
We tuck the toes of our right leg under,
And of course,
You can.
Choose some padding or make always sure that there are some blankets or cushions in the neighborhood.
And then press yourself up.
And fit together.
So these were a few practices you can train yourself to come up more easy.
And especially the one I showed you with the.
.
.
Coming up from a chair.
If you turn that into a habit,
It's a simple way.
To get up from your chair and sit down again more easily.
So thank you for joining me in this short practice.
And I'm looking forward to see you.
In the next.
Session.
Namaste.
