Chair Yoga For Knee Care And Support

This chair yoga class is designed to support knee health through gentle, accessible movement. Using a chair for stability and support, participants will explore movements that help improve circulation, mobility, and flexibility while strengthening and stabilizing the muscles that support the knees.

The class focuses on creating space throughout the body to encourage ease of movement and reduce tension.

Transcript

So come sit forward on your chairs. All right, So our focus today is gonna be on. . . Our knees and the health of our knees. If you are contemplating knee replacement, This is a great thing for you know class to be in to be aware of. If you've already had knee replacement, This is a great class to be you know to have for rehab. So for prehab or rehab of your knees, I hope you benefit and enjoy this class. So a couple of things to keep your knees strong and healthy, Especially before or after surgery is really important to think about the entire line of your body, Right? So it's important for your ankles, Your calves, Your toes to be strong. Right, As well as having open hips. Right, So it's a whole full line because everything is connected. So we're gonna work on stabilizing, Increasing our circulation, Our mobility, Creating space. So that we can have healthy knees. A couple of suggestions from the Ayurveda world, Right, Is if you have any you know, Joint pain or any kind of swelling of the knees, Something that's suggested is lemongrass oil. To put on the knees. Frankincense oil. Or, And I love this one, Is castor oil. But with the castor oil, I know it smells, I know, I know. But with the castor oil, You put it on a flannel cloth. Put it on the area that's swollen, So the joint that's swollen. Wrap it in plastic, And then put a heating pad on top of it. Okay, And that will help decrease the swelling. Castor oil has huge, Huge benefits. For the body. So those are some suggestions. That you can use for swelling of the knees. All right. Let's get started. So sitting forward on our chairs, You want to make sure you have evenness on both sit bones. So move the extra cushioning so you can feel those sit bones. And take a moment and look down at your feet. Spread the toes. And notice, Are your feet parallel like railroad tracks? Now, If you've had any kind of injury of the feet where you've had a broken bone, Broken ankle, Right? Your feet may not, You may not be able to physically get them to be parallel and railroad tracks and that's okay. It's just something to be aware of. But if not, You want to try to have parallel feet. You want to have this pinky toe. In line with your heel. So most of us, The pinky toe comes like this to the heel, Right? Kind of like in this V. So what I would suggest is move the heel out just a little bit so that the pinky toe and the heel are in alignment. And once again, Look at your feet, Parallel feet. Sometimes we tend to go in toe or out toe, Right? Pigeon toe or bow like it right, We'd kind of do that with our toes. And when our feet do that, Right, That's going to impact the knees. Because if you turn your feet toes in, Look what happened to my knees, They tractioned in. And if I go out, Look what happens with the knees, They go out. Now, If you spend your life standing or walking a lot and you're walking a lot, Like this, Look at what's happening with the knees and then what's happening with the hips and the back. Right. And the same thing if you tend to go in, Same thing, Everything is kind of misaligned. Okay. Now again, If you've got your body is special in its own way. And if you've had broken bones, And that's the way it is, That is the way it is. But in general, We want to have railroad tracks or parallel feet. Edge of the pinky toe to the outer edge of the heel. Bring two fists in and that way you'll know that you are hip width distance apart and that your kneecap Right, That's this bone right here on the top. This is your kneecap. You want to have that kneecap tractioning right over that second and third toe. All right, Now when we stand up, Which we're gonna do, It's gonna be important to, You know, Look in the mirror after class and just see, Where are my knees tractioning? And if you've been walking like, You know, Pigeon toe or bull legged for many years, The knees may traction in or out. And that's something to be aware of and work on. The more you bring them back to parallel, The more it's gonna help bring the traction of the kneecap back over center. Okay, Now. With feet parallel, Lift all 10 toes up. Just the toes. And now notice, Is the big toe mound pressing down? Is the pinky toe mound pressing down? Are the two corners of the heels pressing down? Have you activated and lifted your arches and activated your thighs by just lifting all 10 toes up? And then relax the toes again. Okay, Now look down at your feet. Lift those 10 toes up again. Notice how the arches lift. All four, Thanks, Wave at your feet. Good idea. Gotta give them love. All four corners of your feet have to be firmly planted on the floor. Now, Isometrically, So remember, It's isometric, So you're not actually moving. You're gonna bring the intention of bringing the heels back towards the chair. That's gonna activate the legs more and look we're not even moving and our thighs are fired up. And our legs are active, Our toes are lifted, All four corners of our feet are firmly planted on the floor, And then we're gonna relax the toes once again to relax the legs. Did you guys feel that? Okay, I hope so. All right, So now turn the palms face up, Elbows back, And let's align our ears over the shoulders and the shoulders over the hips. And now if you feel comfortable closing your eyes, Go ahead and close your eyes. And if not, Just bring your gaze down towards the floor and soften your gaze. We're gonna take three breaths. Inhaling through the nose, Exhaling through the mouth. Nice big sigh. Let's do it together. Inhale. Again. One more time. And then giving yourself permission to arrive. On your chairs. Thank you. We're going to start out today. With a breath technique called Shatali Breath. It's a cooling breath technique. So what you're going to do is as you inhale, You're going to purse your lips and imagine that you're sucking through a straw. And then you're gonna close your lips, Bring the tip of your tongue to the roof of the mouth and exhale through the nose. Again, Inhale, Purse those lips. Exhale through the nose. Inhale. Exhale. Continuing at your own pace. Come to your natural breath. Take a moment to notice that cooling energy. Notice if your shoulders elevated. Can you soften them again? Take another nice big cleansing breath. Bringing your awareness. To your feet. Relaxing the feet. The knees. And the hips soften. Relax the belly. Shoulders. Fingers. Inhale up the front of the body to the jaw and relax the jaw. Soften the muscles of your face. We're going to bring Ahimsa. Nonviolence to your practice first and foremost. When it potentially is. Yeah, It was. We have to start with ourselves. With loving kindness and compassion. It's important as we practice today to honor where you are today in this moment, What's happening with the body, The mind, The spirit. You need a little bit more challenge. You can sure enough do that in my class. But you can also take the time to take the edge and go back if you need to just rest. It's all available to you. To honoring yourself. Bring your hands together at your heart center. Setting an intention for your practice today. Then you're welcome to join me in chanting or listening to the sound of Aum to begin our practice. Take a breath in. Nooooo! Bye. Release your hands gently open up your eyes. Let's turn our head to the left. Come back center, Turn your head to the right. Sitting up nice and tall, Turn your head to the left. Come back to center, Turn your head to the right. Bring your head back to center. Bring your chin into your chest. Keep your spine nice and long. Feel the stretch down the back of your neck. Inhale, Sit up nice and tall and just lift the chin up as if you were trying to reach the chin to where the wall and the ceiling meet. So you're not letting your head hang in the back, You're just reaching the chin forward to feel that nice big stretch in the neck. Sitting up nice and tall, Bring your chin back into your chest. Lift the head back up through center. Bring your left ear to left shoulder. Feel the stretch down the entire right side. If you want to hang that right arm. You could circle it around really slow. In one direction. And then if you're ready to circle it the other way, Go ahead and circle it the other way. Good. Bring your hand back to center. Your center. And take a breath. Bring your right ear to right shoulder. Feel the stretch down the entire left side of your neck and top of the shoulder. Breathing slowly. Opportunity here to let your left arm just hang. Reaching the fingers towards the floor. And then if it feels okay to circle the arm around slowly. In one direction, Go ahead and do that. And then you can. Take your time and circle it the other way. Just notice what you're feeling and where you're feeling it. And then bring the arm and the hand back to your left thigh. Lift your head back through center. Bring your chin to your chest. Lift the head back up, Open up your mouth. And close again open. And close. Take the jaw from side to side. Take a breath. Let the arms hang alongside your hips. Lift the shoulders to your ears. That's when you wear shoulders as earrings, Let them go. Beautiful, Again, Lift up. Let's tap. Good, Let's roll the shoulders slowly back. So we're going through the joints of the body, Warming them up. Good, And now we're gonna circle the other way. And again, This is as slow as you need it to be. And we're going to go back one last time. Excellent, Good. Inhale, Bring the arms forward, Shoulders back into the socket, Flip the palms up. And down, Up and hold. Bend the elbows, So hands to the shoulder. Keep those elbows lifted if you can. Broaden the collarbones. Beautiful. And then place the hands on the shoulder and let's circle the arms into angel wings. Up and back. Up and back. Good, Out to the side, Take the arms out. We're gonna just circle the palms facing up, Circle up. And let's circle the other way. Good, And then bring the arms forward again, Flip the palms of the fingers face down and take your other hand and gently press back. Feel the stretch in your forearm here. And then bring the back of the hand to face the computer and gently press this way. Notice if your shoulder went up, Lower that shoulder. Good. Take the same arms, The right arm across the body and take the left elbow underneath. See if you can square the shoulders and lift your hips. Spine nice and long. Lengthen the spine once again, Hinging from your hip crease, Come forward, Back is flat. Nice big breath into the back, Feeling the shoulder stretch. Inhale, Rise up. Take the left arm straight, Palm facing me. Take the fingers of your right hand, Gently press back. And again, Notice if the shoulder goes up. See if you could lower it down. Breathe into the sensation. Try to keep the elbow as straight as possible without hyperextending the joint. Take the fingers back down to the floor, The back of the hand faces me, And again, Lower the shoulder. Arm is as straight as possible. Gently pressing, Feeling that stretch. And take the left arm across the body, Right arm underneath. Soften the shoulder, Sit up nice and tall, Hinge forward from the hip crease, Feel that stretch. Breathing in. Breathing out. Good. Sit up nice and tall. And wiggle the fingers around. And then take your thumb to the base of your pinky. All four other fingers are straight up. So not to the fingertip, But to the base of the pinky. Good. We want to keep this thumb mound really nice and fleshy. As we age, It gets flatter, And then that's when arthritis sets in. So right here, Beautiful. And then wiggle the fingers again, Make a nice big tight fist as tight as you can, And then open. Make a nice big tight fist. And then open, And then just shake the arms out. Okay, Great. Put your hands on your thighs or on your knees. All right, Lift the chin as we did before, Gazing up at where the wall and the ceiling meet and bring your belly forward, Chest forward, Coming into a slight back bend here. We're going to lift, Lengthen the spine, And we're going to bring the chin into the chest. So inhale forward, Coming into our spinal movements. Cat-cow, Lift, Lengthen, Exhale. Move with your breath. And move from the sits bones, Right? So it's not just upper body, You gotta get your sits bones here. All right, Moving the fire at the base of your spine here. One more time, Inhale to come forward. Lift, Lengthen, Exhale to come back. Sit up nice and tall. Take your hands to your hips. You can always place them on the chair as an option, Right? Keep your head in alignment with your spine, Right? Tendency is to let the head reach. We don't want the head to go first. We want this to be an upper torso. Lead to the right. Press that left hip down. Imagine your upper body between two panes of glass. Beautiful, Come back to center. And we're going to go over to the other side. Right, Press down on that right hip, Feel the stretch on that whole right side. Don't let your head hang, Keep it up. Beautiful. Come on back through center. So you're going to either repeat that or you can take your hands off. And now lean to the right. Keeping that left hip down. Come back to center, Lean to the left. It's important to move the spine in all the directions. That's what keeps it healthy. Come back to center. Place your right hand on your hip or the chair. Take the left arm, Either half a cactus, Shoulder, Or straight up, And then you're going to lean again over to the right, Palm facing the floor, Soften the shoulder, Press the left foot down into the floor. Turn your right ribcage to the sky, Feel that stretch. Breathe into the left lung there. Inhale, Rise up. Left hand again to the chair or your hip, Right hand either half cactus Shoulder straight up. And then we're gonna lean over to the left side. Opening up that right shoulder, Left ribcage up, Press the right foot into the floor. Breathe. Inhale. Come on out. Walk your feet out just a little bit. Notice once again, Knees over ankles, Right? If your foot is out here. The alignment may be off. If your foot is in here, The alignment may be off. Just open up a little bit. Put your hands on the knees. We're gonna go over, Actually we're gonna go forward. To the right. And loop back. And left. So we're going clockwise in a circle around our hip joint here, Lubricating the joint of our hips. Again, Move with your breath and move slowly as you need to. No need to rush. You know I'm good. Make sure you get it. A knife. Class today with lots of fun. Hard work. And let's go the other way. So let's go counterclockwise. But it's really important to warm the body up. And this gives us an opportunity to, Once again, Just notice what's happening. Where are we feeling things? And so we can honor the ahimsa, The nonviolence, To ourselves and be kind and compassionate. Good, And then we lengthen the spine, Sit up nice and tall, And bring yourself back into your chair asana pose. Bring your hands together at heart center, Press the palms together, Lift the elbows up, Thumbs pressed into the heart, Turn to the left. Come back to center. Turn to the right. And come back to center. Now, The next time you make this twist, Okay, Notice, Does the opposite knee trail in. Could you keep it out? It's okay if the knee comes forward. But does it track in? Could you keep the knees facing forward and your hips facing forward and just let the twist come from the upper body? So come back to center and let's go over to the other side. And then back to center, Beautiful. This time, Option to take the arms out, We'll bring the shoulder blades together at the back of the body, And now we're gonna turn to the left. Arms wide as possible. Come back to center. You could always do cactus arms if that's better for you. Go over to the right. And come back to center and release. All right, Take your left leg and your right leg straight. Let's wiggle those toes, Moving the joints of our toes, Right? All 10 toes, We want them to move, Right? Now squeeze the toes and spread them out. Squeeze the toes and spread them out. Squeeze the toes and spread them out. Awesome. Plant the right foot on the floor and Let's flex our ankles. So point and flex, Point and flex, Point and flex, And point and flex. Awesome. Bring your hand to the top of your kneecap. And come to the outside of the kneecap. Okay, Slight bend in the knee. You're gonna now massage around that kneecap. Okay, Be gentle with yourself, But you know, It's okay to get in there a little bit and really massage around the kneecap. And then once you've gone in one direction a couple of times, Let's go around again the other way. Good, And then place your left hand on your knee and the right hand on your knee, And then just very gently just circle it around. Giving it a little bit of love and make sure you circle it around the other way, Massaging around. Take your hand underneath that left thigh, Bend the knee. Now you could always keep the foot on the floor here or option to lift the foot up off the floor and we're gonna circle the ankle joint. And we're going to circle it the other way. And then here we go, We're gonna kick it out. And two. And three. And four. And we're going to plant the foot flat on the floor. Then we're gonna take the right leg straight. And then we're going to point and flex. And point and flex and point. And flex. And porn. Good. And then put our hands on that kneecap, Come around the outside of it, Right? Massaging around the outside of that kneecap. Go a couple of times in one direction. And then go around the other time. This is something you can do when you're sitting around right at your desk. Watching TV, Whatever you're doing, Just take a couple of minutes and really massage and give your knees a little bit of love. And then place your right hand on top of the knee and then your left hand, Again, Gently just circle. Good and circle the other way. And then interlace the hands underneath the right thigh, Engage your core, And again, Opt to lift the foot up off the floor. You don't wanna sink back into your chair. You wanna keep that spine nice and long and keep your core engaged. We're gonna circle the ankle joint. And we're going to circle it the other way. Good, And now we're gonna kick it out. Couple times, See more. Beautiful and put the foot down and then just open and close your knees. So once again, Look down at your feet. Parallel beads. Knees tracking over that second and third toe. If you lift all 10 toes up, Isometrically bring the heels towards the chair, You'll feel your arches lift. This is really good to do if you have flat arches or if your arches go in or pronate out, Because that's going to impact your knees. So you want to have arches. You do this two or three times a day when you're sitting around, Really help to build the muscles of your feet. And then spread the toes and place them flat on the floor. Slide your feet back. And lift the heels up. As high as you can. And again, Notice, Did your needs come in when that happened? Can you leave them and make them parallel? Are your feet sickling? Right, Are they doing all these funky things? Can you keep them straight up and really get the balls of the feet and the pinky toe pressing down? Awesome. Right foot goes flat. You're going to take the top of the left foot and you're going to bring it on the floor, Either underneath the chair, Just so I can show you what this looks like. And you're gonna gently press down. Now this may not feel good because your metatarsal muscles may be very tight because when was the last time you did this, Right? And we're going to switch over to the other side for the right foot. Top of the right foot down, Feel the stretch. Don't press too hard. You just want to feel the stretch. It goes all the way up into the ankle and the shin, Right? So important here. Okay, Great, And put the foot flat. Now, Take a hold of your block. Sit forward on your chair. And you're going to place the block between your thighs. And I bet you can't see my block. So I'll hold on one second. Is that better? All right, So. If you have a narrow body and you need the block to be like this, That's fine. But I want you just to notice, Right? This is too narrow for me, Right? Because it brings the knees in and no longer are my knees over my second and third toe. So for me, This is a better block. Position. Okay, But that's me, Right? You have to listen to what works for you. Really important to engage your core to protect the low back here. So here we go, We're going to squeeze the block with both our thighs. So just squeeze it and hold. Okay, And as you're holding, Notice, Is one side pressing harder than the other? Can you even it out? So both sides are pressing equally. Keep that core engaged, Tailbone down towards the chair. Keep lengthening your spine, Softening the shoulder. Relax the jaw. Strong grip for life here. Keep pressing the block. Don't hold your breath. Just because we're holding the pose does not mean we hold our breath. Okay, Great. Remove the block and shake it out. Place the block back between their thighs. Important, Not the knees. Right, The size. Sit up nice and tall, Engage the core. Take a nice big breath, Relax the body. All right, Starting with the left thigh. Press it in. And in. And in. And in. Add in. Add in. And in. And in whole. Right thigh, Press it in. And in. At end. And in. And in. Add in. And in. And in whole. Press the left thigh in a little bit more. Take your left foot up off the floor. You can always keep the big toe mound or the big toe on the floor if you need, Or the whole foot on the floor. Feel the thigh muscle fire up and engage. Keep your core engaged. You can always hold on to the chair if you need to, Or you can take your hands off up to you. What you want to do. We're strengthening the adductors, The inner thigh muscles, As well as our quad muscles, Right, Our thigh muscles here. Take a breath here. And then release the foot. Take the block out and shake it out. Place the block back between the thighs. Starting with the right thigh. We're going to go in. And hold. Left thigh, In, In, In, In. In, In, In, In hold. Press the right thigh even more in and hold. Take a breath here. Lift the foot up off the floor. Breathe. Flex the ankle. Try not to lean away from it. Set up nice and long. Keep your ears over the shoulders, Let the shoulders release. Maybe you have to find to cool the body down. And then lower, Shake it out. Okay, Block between the thighs. Squeeze the block in with both your thighs. Lift the left foot up off the floor. You stay right here if this was challenging enough for you. If not. . . Straighten the legs. Engage your core, Hold on to the chair if you need to. Point, Flex, Point. Blacks. Point, Flex and hold. Make sure you can see all five of those beautiful toes. Bend the knee, Plant the foot. Take a breath. Queeze the block! Lift the right foot up off the floor. Straighten that leg. Can you see all five toes? Point and flex. And point and flex. And point and flex and point and flex and hold. Bend the knee, Plant the foot. Open and close. Open the knees nice and wide. Okay, Bring the right elbow to your right thigh, Your left hand on your hip, Open up that left shoulder. Take a nice big breath here. Good, Come back through center, Left elbow on thigh, Right hand on your hip, Open up that right shoulder. Take a breath here. Come back through center. Hands on your thighs. Hinge forward, Pressing the knees out. You can put your hands on the block in front or just keep your hands on your knees and thighs. Keeping the knees wide, Gazing forward where the wall and the floor meet. Take a breath here. Good, Inhale, Rise up. Walk your feet and take a hold of your block. And come to stand. Okay, Just march it out. All right, Just take a moment, Shake the body. Just notice how everything's feeling where you may be feeling it. And you're going to take the block now and you're going to place it between your thighs. Now, If you have any balance issues today, It's important to please stand behind your chair or near a wall or a table. If you have anything going wrong with balance today. So look down at your feet, Lift the toes, Parallel feet, Spread them out, Engage your arches. Okay, When you do that, Do your knees hyperextend. Can you find a slight bend to your knees? Lift the belly up, Tailbone down. Soften the shoulders. Palms alongside your hips, Ears over your shoulders. Now squeeze the block, Engage your core. This is really good for core strength. Take a breath here, Keep the knees slightly bent. Now relax it out, Just kind of. Let it go. Okay, Once again. Lift all 10 toes, Get those arches activated, Feet parallel, Spread the toes. Okay, I'm gonna show you on profile what this looks like. You're gonna come into your chair pose. So we can do this with our hands on our shoulders, Slight bend in the knee. We want the hips to go back as the knees bend. The hips to go back as the knees bend. You want the tailbone down. So don't stick your butt out. You want the tailbone down. Keep squeezing the blocks. You can bring your hands at your heart center too. So coming into your chair pose. Hips down, Bend the knees, Squeeze the blocks. Breathe. Now turn the edges of your mouth up and smile at me. You're strong. You can do this. Look at that. Be healthy, Be happy, Be joyful, Do chair yoga. Take a breath. And come on up the stand and move the block and shake it out, Walk it out. Enough of the block for now. All right, Come stand behind your chair. All right, Now to stretch the thighs out, We're gonna do something called kick the butt. All right, So kick the butt. It's really important when you kick your butt that you bring the heel to your butt. So like this. Sometimes when there's a misalignment of the knee, Right? You could be doing this. Or this. Right, That means the hip is either too closed or too open, Or the knees are going in or out. So we want to try to practice kicking in the butt. The straight back. Now, If you're not able to reach your heel to your butt, That's okay. You can just do this. Start out right here. You can do this sitting in a chair. Right, If standing up is challenging today. So standing behind your chair, Hands on the chair, Sitting up nice and tall, You're gonna take that right leg and you're gonna kick your butt. Take care, Bye. Take the shoulders down. You feel it in your hamstrings, You feel it in your thighs. Good, And then let that go. Now let's do the other side. So kick your butt. Good, And then let that go. Shake it out. Alright, Parallel feet. You're going to lift the heels up nice and high. You're going to come halfway down. All the way down. Lift up nice and high. Halfway down, All the way down. Lift up nice and high. Halfway down, All the way down. Lift up, Hold it here. Now, If you want to play with your balance. You can take one hand off. And hold with one finger, Maybe the other hand off. Notice how your ankles weevil and wobble. Right, Press down with your tops of your toes, Sorry, The bottoms of your toes, The balls of your feet to find more stability, And then lower the feet and shake it out. Okay, Good. So one more exercise here to help strengthen the ankles. You're going to. Bend the right knee. You can always bend less if that's better for your knees today. You're going to take your left foot. You're going to lift up into a high heel. And then you're going to come halfway down. All the way down. So lift all the way up, High heel. Halfway down slowly. All the way down. Your calf must be on fire. Again, Lift up all the way. Halfway down. All the way down. One more time, Lift up all day. Halfway down. All the way down. And put the right foot down and shake it out. Other side. Bend the left knee. Lift the right heel up. Come halfway down. All the way down. Again, Lift high, High up. Halfway down, All the way down. Two more times, All the way up. Slow down. Last one all the way up. Slow down. Good. And we shake it out. Come to the front of your chair and come find your seat. Okay, Open up the knees and just. Circle around. And go the other way. Take a hold of your straps. Finding your chair asana pose, Take your left leg straight. Again, You wanna make sure you can see all five of those toes and that second and third toe is in alignment with your knee. You're gonna take the strap and place it on the ball of your left foot. Lengthen your spine and then hinge forward with your hip crease. Find that stretch in your hamstring. On the back of that left leg. You don't want to feel it in the back of the knee. There's no muscle there, It's all tendon and ligament. You want to keep that knee slightly bent. Now, Take a hold of the strap with both hands and as you inhale, Lift the leg up if it's coming up today. Take the strap into your left hand and open the leg out to the side. Make sure that right knee doesn't go in or out. Keep it in alignment. And you can take the other arm out. Flex the ankle, The left foot, Kick it out. Bring that leg back through center, Switch the hand that's holding, And then take your left hand back behind you. Feel that stretch. Take a breath. Come back to center. Bend the knee, Plant the ankle on the opposite thigh and remove your strap. Sit up nice and tall. Flex the ankle of the foot that's on top. Bring your heart forward, Not your chin. Bring your heart forward, Hinging from the hip crease, Not your waist. Nice big flat back, Feel the stretch in the piriformis muscle of that left glute. Take a breath here. Taking another breath. Okay, Inhale, Rise up. Bring that foot back down to the floor, Take a hold of your strap. The right leg goes straight. Take the strap, The ball of that right foot. Sit up nice and tall. Lengthen your spine, Engage your core. You can hinge forward if you wanna deepen that hamstring stretch. Weave. Find softness in this effort. And inhale, Sit up nice and tall, Take the leg up if you're bringing it up today. And take that leg all the way out to the side. Option, Take the other arm up. Breathe. Bring that leg back to center, Switch the strap, The hand that's holding the strap, And then take the right arm back. Maybe you gaze back. And then come back through center. Bend the knee, Plant the ankle on the opposite thigh. And again, There are variations of this pigeon pose, Right? You can bring it to the floor. Cut the side. In front of the ankle, On a block. Many, Many options there. You want to find evenness in both sit bones. If this knee is really high up, That means you're sitting really way back into that left sit bone. Lift the left sit bone up and come forward. That's gonna help lower the knee, And then you can come sit upright. Keep flexing the ankle of the foot that's on top. Option to bring the arms forward, Hinging from your hips. Take a breath here. And then inhale, Rise up. And we're gonna bring that foot back down. All right, Take a hold of your block. Place it between your feet. And bring the souls of your feet together. So we're gonna continue to work on opening up those hips. So you can put your hands anywhere you like that's comfortable. Okay, If you need to use a chair, Please go ahead and hold on to the chair. So we're gonna bring the knees in. All the way in, Flatten the foot, Feet, And then all the way out. All the way in. And all the way up. Good, This is really good to do laying on your back with a slight tilt in your pelvic floor. To help open up the hips. Now you're going to come halfway in. All the way in. Halfway out. All the way out. Good, Now you're gonna come a third of the way in. A third more. And all the way in. A third out. A third out. And all the way out. Quarter in, Engage the core. Order in. Quarter in more. A quarter in more. All the way in. A quarter out. A quarter out. A quarter out, All the way out. Take a breath here. Bring your hands. The inside of your thighs. Right now your hands are going to resist the closing. Okay, So as your legs come in, You wanna press gently. Please, No pain, No pain, Right? We don't want no pain, No gain. We want no pain, No pain. So gently we bring them in and we press gently out to resist. Okay, So here we go. Halfway in. Use this. All the way in. Resist. Bring the hands to the outside. Halfway out. Resist all the way out. Resist. Bringing the hands in. Third of the way in. Resist, Third the way in more. Resist, All the way in. Resist. Take it out, All the way out. Third of the way out. All the way out. Join them in. Order the way in, Engage the core, Press out. Again, Order the way in. Order the weigh-in. All the way in. Bringing the hands to the outside. Order out. Order out. Order out. All the way out. Feet to the floor. Take your left knee. Down. Feel that stretch. If you want to hold on to the back of the chair with your right hand, Take the left arm up for a nice big stretch. You can do that as well. You can lean towards the back of the chair. And then come on back. Let's switch over to the other side. Right knee towards the floor, Left hand on the back of the chair, Right arm can reach up. We lean back or over the back of the chair, Feel that stretch. Inhale, Come on up. And then go east. Put your feet on the block, Come sit back on your chairs. Inhale, Take the arms up. Exhale, Let it go. One more time, Inhale up. Exhale, Let it go. Bring the palms facing up, Slide the elbows back. If you are comfortable closing your eyes, Go ahead and close your eyes. Or soften your game. Take a moment to notice. How are you feeling? Scan your body. See if it can soften and relax any muscles that still may be holding tension. Find deep cleansing breaths. Take another breath in. And slowly let it out. Relax your jaw. And then with your next breath. Bringing your hands together at your heart center. And bowing in gratitude. You're welcome to join me in chanting or listening to the sound of Aum. Close your practice. Take a breath in. Shalom. My gratitude. And the light that shines within my heart. To yours. Namaste. Thanks so much, Everybody.