Chair Yoga For Longevity

This QiYoga chair class combines gentle yoga and mindful energy practices with a focus on longevity. Chair yoga offers many of yoga’s restorative benefits while helping improve flexibility, strength, balance, and overall well-being. It is ideal for people of all ages and abilities, including those with physical limitations, mobility challenges, or anyone who prefers not to get on the floor.

Transcript

Come and find. Your seat. Evenness in both sit bones, Feet firmly planted on the floor, Sitting up nice and tall. Relaxing. The shoulders, Turning the palms face up, Elbows relaxed. And then give yourself permission to arrive. Just taking a mental note of what you're feeling in your body. Can you feel? Any stagnation. Or fluidity. Can you sense the congestion and the mucus? Or not. Either way, It's just important to be aware. And we're going to start out with our boxed breathing. Four-count breath in, Four-count breath hold, Four-count breath out, Four-count breath hold on the exhale. So take a natural breath in. Easy breath out. Inhale 2, 3, 4. Hold 2, 3, 4. Exhale 2, 3, 4. Four, Hold, Two, Three, Four. Inhale 2, 3. 4, Hold, 2, 3, 4, Exhale, 2, 3, 4, Hold, 2, 3, 4. 4. Inhale 2, 3, 4. Hold 2, 3, 4. Exhale 2, 3, 4. Hold 2, 3, 4. Breathe in, Hold, Exhale out. Hold. Natural breath in. Easy Breath Out. All right, We're going to lengthen this breath to a five count. But this time we're gonna do a five count. Inhale, Five count, Hold. Five count, Exhale. And a five count exhale hold. If the five count is too challenging today, Go back to your four count. Okay, Natural breath in. Easy breath out. Inhale 2, 3, 4, 5. Hold 2, 3, 4, 5. Exhale 2 3 4 5 Hold 2 3 4 5 Inhale 2 3 4 5 Hold 2 3 4 5 Exhale 2 3 4 5 Hold 2 3 4 5 two, Three, Four, Five. Hold two, Three, Four, Five. Hold two, Three, Four, Five. Breathe Hold that breath. Exhale slowly. Hold the exhale. Natural breath in. Easy breath out. And just take a moment to notice how you're feeling. Great, Bring your hands together at your heart center. Set an intention for your practice today. And then you're welcome to join me in chanting the sound of Aum. Begin our practice. Take a breath in. And release. Open your eyes. Take back in the light and the room. Bring your legs in front. Straight, You can always keep the knees slightly bent if that's better for you. Wiggle the toes around. They may feel stiff because it is cold outside here in the Northeast. Circle the ankles. Circle them the other way. Right, We're going to point the left foot, Flex the right. And then we're going to switch. And switch. And switch. And switch. And switch. Good. We're going to point both. Flex both. Point both Legs both. Good. Bend the right knee, Plant the foot flat on the floor. You're going to find the top of your kneecap on that left side. You're going to go to the outer edges of the kneecap. And what you're going to do is you're going to massage circling around the kneecap. So right where the kneecap meets. Those tendons. You know, Just massage all the way around. In one direction. And then you're going to massage in the other. You do that a couple of times. You may find an area that's a little sensitive. That's okay. Give a little bit more kindness and love. And then take your left palm on top of the kneecap, Take your right palm on top of left and gently circle around the kneecap. Good. And we're going to circle it the other way. Then you're going to slide your hands underneath the left thigh, Bend the left knee and sit up nice and tall. Option to take the foot up off the floor and we're just going to move the knee joint now. Okay, Great. Now bend and hold. Take your left hand on the top of the kneecap once again. You can keep your right hand underneath or if it's better to hold underneath both, Go ahead and do so. We're gonna circle around that hip joint. Moving. Good, And then we're going to circle the other way. And these can be small circles. These can be sliding just the foot in and out if that works better for you. Creating some lubrication in the joint. Plant the foot back down into your chair asana and just take a moment to notice how that side may feel in comparison. Take the right leg straight, Again, Slight bend in the knee. Find the kneecap and go to the edge of that, Right, Where the muscles are there, And we're just gonna massage. Right around. Try to kind of get in there, But be gentle with yourself. Massaging all the way around. And once you've gone around once Switch it around to the other side a couple of times. And notice if you feel something anywhere. What does it feel like? And then plant the right palm over left. Sorry, Plant the right palm and then put the left one on top and gently circle around the new joint. Now let's go the other way. Great, Then slide your hands underneath the right thigh, Lift the foot up off the floor, And then extend and bend. Couple times here. And then plant the. . . Hand on top of the knee and again you can circle Right, You can move, Just open and close if that works better. And then make sure if you're circling, You circle the other way. Great, And then plant the foot back down into your chair asana. Take your feet back underneath you, Lift the heels. And really press down, Spreading all five of those toes to stretch out the muscles of your feet, Especially the soles of your feet. Plant the right foot flat, Take the top of the left foot and gently press it down. You may have cramping, This may be uncomfortable. It just means you need to stretch the top of the metatarsals, The top of the feet. So important. But not to the point of pain. We just want to Feel the sensation, Not increase any kind of pain in the body. Great. And then we're going to flatten the foot back and we're going to take the right foot back behind us. Gentle, Gentle, Gentle. Especially if you have arthritis in the toes, This can be quite painful. My toes are falling asleep. And then come on out. And again, Just open and close the knees. And then walk your feet out. Not not full wide but a little wide. Bring your hands at your thighs or your knees sit up nice and tall and we're going to circle the upper body. Good. And we're going to circle the other way. Great, And then lengthen your spine. We're going to bring the belly forward, Chest forward, Chin lifts. Lift, Lengthen the spine, Bring your chin into your chest, Gently pulling on your thighs or your knees. Inhale forward. Lift, Lengthen, Exhale. Again, Inhale. Lift, Lengthen, Exhale. And then sit up nice and tall. Walk your feet back into your chair asana. Take a hold of the sides of the chair and you're gonna lean over to the right. You can let your arm hang and circle it around. That feels good. Or if you need to hold on to the chair, Go ahead and do so. If you're circling, Circle the other way. And then slowly using the muscles on the side, Rise up. And we're going to go over to the left side. And again, Circle around. Notice the stretch you're feeling in your right side there. Circle the other way. Good, And then come on back up. All right, This time you're gonna hold on to your hips or the chair. You're gonna lean to the right. And this time, The left arm is going to come up to your waist. Maybe to the shoulders. Straight up. Alongside the ear, Keeping that left hip from rising up, Right? The tendency is to have it lift, Keep that hip down. Feel that side stretch. Breathe into that left lung. Good. Inhale, Come on up. Left hand on the chair or your hip. As you lean to the left, Slide the right arm up to the shoulder. Bring that right hip down some more. And then take that right arm up. Or alongside the ear for a deep stretch. Breathe into that right lung. And then inhale, Come on back up again. Bring both hands to your outside of your left thigh. Sit up nice and tall. Then slide that left hand to the side or the back of the chair. Lengthen the spine first. Let the belly, The ribcage and the chest and then the head turn and look over that left shoulder. Coming in for your twist. And then slowly on the inhale, Unwind, Bring your hands to the outside of your right thigh. Again, This may be the twist that you have today. Deepening it will be to take the right hand a little further back, Lengthen the spine, Belly, Ribcage, Chest, Head is the last thing to turn and twist. And then inhale, We come back through center. Beautiful. Take the arms all the way up. Right hand to left thigh left hand again to the outside of your hip or back behind you we twist Inhale, Rise up, Both arms reach up. Exhale over to the other side for our twist. Warming up the spine. And then we take the arms back up again. Exhale, Bend those elbows. Create a cleavage between the shoulder blades in the back. Bring the elbows and palms together if they can touch. And then open nice and wide. Right? Bring the hands and the elbows if they can touch. And then again, Open nice and wide. All right, Left elbow to left thigh, Option to take the arm straight. Come back to center, Over to the other side. Come back to center. Bring the arms forward, Bend the elbows. Now hold it here and circle. Making these angel wings. Opening up the muscles of the chest. Beautiful, Excellent. And then come forward, Circle the wrist joint. Circle it the other way. And then make a fist nice and tight. And then open nice and wide, Spread those fingers. And then again, Make a fist nice and tight. Don't hold your breath. And then open nice, Big fingers. Beautiful. Wiggle them out. Bring your hands down, Turn your head to the left. Come back to center, Turn your head to the right. Come back to center, Head to the left. And then head to the right. Good. Come back to center. Interlace the hands in the front and see if you can place them back behind your head. Elbows can come in or keep them wide. Whatever's comfortable for you. Okay. Lower the shoulders, Sitting up nice and tall, Press your head into your hands and resist with the pressure of your hands. And then slowly bring your chin into your chest. You can feel a deep stretch in the back of the neck and the upper back. Now gently, Without lifting your head, Press the back of your head into your hands and resist with your hands. Take a breath here. Now turn towards your left. So your nose is coming towards your left armpit, The right elbow towards the floor, Left elbow up. Again, Resist with the back of your head and your hand. Good. Come back through center. We're going to turn over to the other side. Getting some deep neck stretches here. Good. Inhale, Come back to center, Back to the front, Chin to chest. And then inhale, Rise up with your head. And lower the arms. And then roll the shoulders back. Okay, Open up the mouth nice and wide, Ah, And again, Wah, One more time, Wah. Beautiful. Take a hold of your prop. And put it right there. Between your feet or slightly forward of your feet in the middle. If you don't have a block or a prop, You could use a stool, You could use a chair, You could also just use your knees. Sit up nice and tall. Inhale, Arms up. Exhale, Hands in front. Inhale, Open the arms, Bend the elbows. Exhale, Hinge forward. Inhale, Hands to knees, Rise up. Exhale, Keep your hands in your knees, Slide only if you feel like it towards your shins and then come back up to your knees and rise all the way up. Inhale, Arms out. Exhale, Hands to heart. Inhale, Open wide. Exhale, Hinge forward. Hands to your knees, Inhale, Rise. Exhale, We're going to slide. Option to keep your hands on your knees or put the hands on the block. Okay, Back is as flat as possible. Engage your core. Gaze it where the wall and the floor meet in front of you. Now take the block and move it slightly forward as far as is comfortable for you and then bring your chin into your chest and you're going to feel a big stretch in the back. Take another breath here. Keep your core engaged. Good, Take a hold of the block, Bring it back to your feet, Put your right hand on the block, Take your left hand to your hip, Opening up that left shoulder. And then bring that hand back down to the knee or the block and then take that right hand to your hip. And then release that hand back down to the block. Bring your hands to your knees, Inhale, Rise up. Arms up. Exhale down. Inhale, Open. Exhale, Hinge. Hands to the knees, Inhale, Rise. Exhale, Slide. Put your hands on your block or your knees. Left hand comes to the hip. Now let's make a big twist here. Take that left arm straight up. Bring your gaze to look at your fingertips. Breathe here. And then take that left hand to the block. Engage your core. Right hand comes to the hip or right arm goes straight up. Feel that stretch, Breathe into it. And then take that right hand to your knees or to the block. Inhale, Arms come forward and up. Exhale, Bend open, Turn to the left. Come on back. Turn to the right. Come on back. Left elbow to hip, Open up the arms. Come on back. Right elbow to hip. Open up the arms. And we come on back. Interlace the fingers, Reach the palms forward, Engage your core here. Chin to chest. Inhale, Rise up and sit up nice and tall and take a breath. Good, Inhale up. Exhale, Hands to heart. Inhale, Open. Hinge forward. Hands to knees, Come on up. Exhale, We slide. Inhale, Come halfway back up. Exhale, We slide. Right hand to your block, Left arm to hip or reach up. We're going to switch left hand to block, Right hand to hip or knee, Or straight up. Bring that right hand down, Take a hold of the block, Inhale, Rise up. And turn the block so that it's square. Horizontal. Okay, And it's close to your chest, Your elbows are bent. Now, I'd like you to try holding the block with the palms of your hand, Not with the fingers. This allows for more arm muscle engagement. If that's challenging, Then please go ahead and hold with your fingers. But pressing the palms together to hold the block will definitely help strengthen the arms. Sitting up nice and tall, Here we go. Arm comes forward. Arms come back. And back. And forward, And back. And forward. And back. Beautiful. We're going to come forward. We're going to turn to the left. Come back to center. Turn to the right. Come back to center. Keep pressing. The left. Come back to center. To the right. Come back to center. One more time. Relax. Center. Right? Center. Lower the block. Shake the arms out. Back to holding the block with the palms of your hand. Lift the block up, Come forward. Okay, Inhale, Arms reach up. And then to the knees. How high you go is up to your flexibility of the arms today. A couple more. And down. Last one. And down. Beautiful, And then release and shake the arms out. Okay, Now bring the block in the front of your chest and now you're going to hold the block with your fingers. Grasping the block, Sit up nice and tall. Arms come forward. You're going to take the block in your left hand. You're going to open the arm out to the side. You're gonna bring it back. And out to the other side. And bring it back. If this is challenging, Lower the block. Okay, It's okay to go low. We're working on proprioception, Asymmetrical cognitive health here, Right? You can go low. If you want to build more arm strength, We go a little higher. Right at shoulder height or lower. Keep the opposite arm in front. See how that works? And then we lower. And if you have a cork block or something heavy, I'm sure you're feeling this in your shoulders. If you're feeling it in your neck, That means you're going like this as you're trying to move. So move from your upper back muscles, Not your shoulder muscles. Okay, So bring the block forward. So we did this one, Right, Out. Back. Out. Back. Beautiful. Now you're going to take it out, Flip the palm up, Right arm goes out. Go up. And down. And up. And switch. And up. And switch. If going up is too challenging, Go in front. And switch. Beautiful, And then relax the arms. Take a breath. Arms come forward with the block. Hinge forward as if you're reaching towards me. Engage your core. Go up. Behind the legs and underneath. And come back up. Go same side four times. Try not to look down. See if you can do it without looking down and just feel where the block is in space. Reverse it. Good. One more time. We've reversed this movement. And then we come back to the center. Now sitting on the one-third front of your chair, You're going to take the block Behind your back. And bring it forward. Behind your back. And bring it forward. We're also working on the range of motion of the arms and shoulders. Right behind your back. And forward. See, Aren't you lucky my arms are working so well again? I've incorporated all of this arm work now. So you've reversed it. You're going the other way. One more. Good, And then put the block on your thigh and shake it out. So this last sequence with the block. I'm going to. Call it out. I'll say side to side, Over, Over, Under, Under, Back, Back. Okay, So I'm gonna call it out. You don't know where I'm gonna go. You're going to try to follow, And if not, You do you. It's all good. Okay, Just have a little bit of fun. Block in front. Bring it forward. To the left. Center to the right. Center, Down and up. Behind and up. And over. Front. And lower and back and front. And up. And switch front and lower and back. Behind and up. And over and front. And switch, And back, Behind, And lower, And back. Beautiful. Okay, Lower the block. And let's shake the arms out. Okay, Take the left arm out in front to the side and then bring it in front. Take the right elbow underneath and stretch. Breathe into this. You can always do a hug if that's better for your practice. Massage that shoulder back. Okay, Take the right arm out. Bring in front. Other arm underneath, Feel the stretch. Breathe into it, Sitting up nice and tall. Okay, Great. And then release and go ahead and circle around. Okay, Take a hold of your blocks. Walk your feet out. To a wide straddle. You're going to take your left leg, You're going to extend it out. Now, If this extension is challenging, You stay in the wide straddle. Okay, Otherwise, You straighten the leg. Toes point forward, Knee points forward. My leg is forward of my hip. I'm going to take the right foot, Walk it out to the side. Now I'm getting a very deep inner thigh stretch by doing this. I'm going to place the block on the inside of my right foot. And then I'm going to sit up nice and tall. Ears. Stacked over shoulders, Shoulders stacked over hips. Okay, So we're not sitting like this right now, Or we're not leaning back, We're just stacked right over. Now, Your left foot. Press the outer edge of the left foot into the floor, Lift the toes up. You should have fired up the leg just by engaging your foot. Lower the toes back down. Keep that engagement of pressing the left outer edge of the foot down and bring awareness to your right foot. Press your right foot into the floor, Finding openness in the thigh muscles. Lengthen up through the pelvic floor. Inhale, Arms reach out. Okay, And then turn and gaze over your right fingertips. This is your variation of warrior two pose. Take a breath here. Bring the shoulder blades together at the back of the body. Take another breath. You can always lower the arms. You can always bend the elbows. Flip the palms up. Inhale, Rise up. Exhale, Arms down. So nothing has shifted with the legs or the torso. It's just the arms are moving and then the arms are moving down. Right? You can always bring the arms forward if that's better for you than bringing them up. One last time, Arms come up. And then arms come back down. Stay here, Back in warrior two. Take the left arm down the left leg, Flip the right palm up, And we're gonna come back into our peaceful warrior. Again, Variations, Hand to hip or thigh to thigh. Shoulder or chest. Or you reach up. And over. Feel that nice, Deep stretch. Breathe into it. As you inhale, Come forward and let's start with the right elbow on the thigh, Left hand on our hip. Turn and gaze over that left shoulder. Inhale, Take the arm, Left arm straight up. Or alongside the ear. Don't forget about your left toes pressing down. Beautiful. Inhale, Left arm reaches up. You're going to now take that right hand, You're going to place it on the block. Breathe. Right, Many options here. Take which one works for you today. Beautiful. Inhale, Rise up. Bring your legs together back to the center and close your eyes and just take a moment. How does one side feel in comparison to the other? Good. Walk your feet back out again into your straddle, Taking the block to the outside of that left foot. Again, You can stay in this position. You do not have to straighten that right leg to join me, Whatever works for your practice today. Toes facing forward, Knee facing forward. Both thighs are open, Feeling that nice big hip stretch. Torso is lifted. Inhale, Arms come up. Shoulder height or lower, Gazing over those left fingertips. Take a breath in. Flip the palms up. Inhale, Lift the arms up. Exhale, Bring it down. Inhale, Lift up. Exhale, Bring it down. One last time, Inhale, Lift. Exhale, Bring it down. Right arm goes down that right leg, Left palm faces up, Taking the variation of Peaceful Warrior for your practice. Breathing in. Breathing out. Moving the water. Come forward, Left elbow on thigh, Right hand on hip. Press the outer edge of that right foot into the floor. And then take the variation of the side angle pose, Shoulder to shoulder. Straight up. Alongside the ear. Breathe through it. Bring that right arm back up straight. Left hand can come to the block if you so desire. Turning that left ribcage up, Feeling that side stretch. You can always keep the hand lower if that's better for you. And then inhale, Rise up. And then bring your legs back to the center. Center. Move the block. And just kind of shake the body out. Okay, Now we're gonna lift the heels and let them drop. Lift the heels, Let them drop. Okay, We're gonna do this a little faster. So lift and drop. Lift and drop. Great for the bones to lift and drop. Okay, Settle down, Take a breath, Lift the toes. Let them drop. Lift the toes, Let them drop. Lift the toes, Let them drop. We're going to do it a little faster. Lift the toes, Let them drop. Good, And then just shake it out. Bringing your hands in the front of your heart. Okay, Inhale, Open up nice and wide. Exhale. Bring it in. Good, Inhale, Open up nice and wide. Exhale, Bring it in. See if you can let your breath lead the movement. Inhale opens it up. Exhale brings it in. Good, Flip the palms facing down. OK, Now let the fingers come towards the floor as if you've got paintbrushes. OK, Inhale. Arms come up, Flip the palms open, Exhale. We bring it towards the knees. Flip them the other way. Inhale, We lift it up. Exhale, We bring it down. You're going to go slow here, Right? Imagine you're going through mud. We want to clear the mud. So you gotta go slow at first. Here we go. Let the breath move the energy. One more time. Inhale up. Exhale down. And then rest and take a breath. Close your eyes. Okay, The healing sounds in Qigong. The first one is for the lungs. So placing your hands on your lungs. Just take a moment. To imagine the color white. The element is metal. The lungs hold sadness and grief. So with your eyes closed, Take a moment and take inventory of your lungs. Is there an area? Is there an imprint of sadness or grief? Left somewhere on your lungs. It's the first one that comes to you. That's the one that's the most vibrant. Right, The most alive, Just, And it may surprise you. Right? No judgment, No trying to get rid of it. Just be aware of it for now. Okay, Good. Now open your eyes. Bring your hands to what's called the dantian. It's below your belly button. It's an energy center. You're going to plant your palms face up right at the dantian. As you inhale, You're going to lift the arms up. Eyes have to stay open. Turn the palms out and then press away. That's the motion for the lung energy to release any sadness and grief. Okay, Now you may not be feeling sad or grief right now, But at some point in your life you may have and there are imprints left on the lungs from that. So we want to release it. Okay, The other thing is the sound. The sound for the lungs is the sound for the lungs. It's like a snake, But S. Okay, So. Are you going to come up? And then as you push out, You're going to go. And at the end of the arms, You're going to come back down to your dantian. You're going to repeat this three times. Okay, So let's do it together, Take a breath in. Exhale it out. Inhale, Lift up. Press out. Again, Inhale up. Exhale out. Beautiful. This third one is easy. You're still doing it, But you're doing it in silence. So in your mind, You're going to imagine you're releasing that S sound. So inhale up. And come all the way down. Beautiful. Now close your eyes. Check back in with the lungs. Is that imprint still there? Has it dissolved a little bit, Softened a little bit? Has it released? Just notice. Great. Gently open your eyes. The second healing sound is for our kidneys located at our back. So if you could reach back there, Put your hands on your kidneys. And if you can't, You can put them in front and just imagine that you're touching your kidneys. The color is blue. The element is water. Now sometimes the color can go from blue to black and that's okay. So the kidneys hold fear. So take a moment to take inventory. Now, If you only have one kidney, Energy still imprints. Okay, So just. Honor that. And notice. Is there any imprint of fear that's still alive for you? And it may have been from decades ago. Or lifetimes ago, You don't know. Or even just from today. Notice it. And then gently open up your eyes. The movement for this release, You bring your feet and your knees together. You bring your right hand on top of left. Okay, You're gonna reach forward, Bringing your hands. In front of your needs. Okay, I'm going to turn to the side so I can show you what's happening with my back. All right, So you're going to come forward like this. Right? Take a breath in. Now, As you breathe in, You see how my back inflated? So I'm here first. Taking a breath in. See how my back inflated? We want to inflate the back. We want to inflate the kidneys. And then we want to exhale the sound. Okay, So it's a C-H-W-O-O. So let's do that together. Feet and knees together. Right hand on top of left wrist. Gently press down so you're pressing towards the floor, Towards the earth. You're going to take a breath in. Good. Sit up nice and tall. All right, Two more times. Lean forward, Take a breath in. Sit up tall. Last time, It's in silence. So we come forward. Take a breath in. And then silently. Beautiful, And then we set up. Once again, Bring your hands to your kidneys. Close your eyes and just take a moment if there's been a shift. Good. Open your eyes. Now we come to the liver. So the liver is located on your right side. I'm not going to mirror you here. Okay. It's your right side. Like it's my right side, Your liver and your gallbladder. The color is green. The element is wood. Okay. And the sound here is the sound Like you're telling someone to be quiet. Okay. The movement, Again, Starts at the dantian. You're going to inhale, Lift it up, Interlace the fingers, Lift up, And you're going to lean away from the liver. So you're going to lean to your left, Which for all of you should be in that direction. Yes. And breathe and feel. And say, Good, And then we come back down. Let's do this again. Inhale up. And then lean. Open the arms. And come back. Last time, Silently inhale up. Lean, Good, And then we come out. Excellent. And take a breath, Close your eyes and take a moment. Have you softened some of the imprint of that? Oh, Sorry, What is a liver hold? Anger. Forgot about that. So any anger. You feel it dissipating. OK, Now comes the heart. The heart is located on your left side, But the energetic heart is in the middle. So now close your eyes. The color is red. And this is where we hold aggression. Ego, So imagine, Is there a space in the heart where you've held this? Time for it to release. Right and the sound for the heart release is Like H-A. So open your eyes. Bringing your hands back to your dantian because the heart is physically located on the left side you're now going to lean to the right to open up that whole left side so inhale arms come up interlace the fingers as you lean and open up and down. Do this again, Inhale up. Lean. Away from the heart, You're leaning to your right. That's it, Gail. And then come on down one last time. Inhale, Right, Lean away from the heart to your right. And then come on down. Beautiful. And then again, Bring your awareness to your heart. Has there been a little bit of a release? OK, Then the spleen and pancreas located on your left side. Color is yellow. Element is earth. The element of heart was fire. The element of spleen and pancreas is earth. The emotion is worry. So think about a moment. If there's still an imprint of worry on your spleen and pancreas. Just one, There may be plenty, But just pick one that's the strongest. And the sound of this release is. It's an H-O. So now open your eyes, Starting back at the Dantian, You're gonna inhale, Open the arms, Come forward, And now imagine that your fingers are like these knives, And they're gonna go into the bottom of that floating ribcage, And you're gonna press in, And you're gonna go, Okay. To do it again. Come forward. Press in below that lower ribcage and go. Good. One more time. Silently this time. Come around. Press in. Beautiful. And just take a moment to notice. Have you been able to release any of that worry that you were stuck with? Now the last sound, Which basically completes all the sounds, Is what they call the triple warmer. For the pericardium. All right, And you're gonna straighten your legs, A slight bend in the knees, Option to lean back into the chair if that feels good or not, Up to you, But there's a slight lean back. You're going to inhale from the dantian arms are going to come up to the top of the head and you're going to bring the hands all the way down the body to your feet and when you get down to the bottom you're just going to like you know, Pretend you're taking any energy that you don't need and putting it back into the earth. Okay, And that's done three times. The sound here is It's an H-E, He, But it's a he. Let's do that together. Lean slightly back. From the dantian, Inhale up. Down the body. And then just take anything left out of the hands back to the earth. Then inhale, Rise up. All the way out. Back down, Shake it out. Last one silently. And again. Send it back to the earth as fertilizer. And then come and sit. Turn the palms up. Elbows bent. And close your eyes. Gently place the tip of your tongue at the roof of the mouth. Or behind your teeth, Your upper teeth. Let your jaw relax, Soften the muscles of your face. Relax the shoulders. Soften the back. Soften the front of the body. Relax the hips. Soften the muscles of the legs through the knees, Shins and calves to your ankles. All the way down to the soles of your feet. Imagine sending your energy all the way down to the center core of the earth. Knowing the earth is holding you. With strength and foundation. So that as we go into the spring season, From a place of fear. Foundation and groundedness and rootedness, We can lengthen and bloom into spring. Notice your breath. Relax the jaw just a little bit more. And then bring your hands together at your heart center. Bowing in gratitude. You're welcome to join me in chanting Aum to close our practice. Take a breath in. You with my gratitude. And the light that shines within my heart to yours. Namaste. Thanks, Everybody.