Gentle Chair Yoga

In this gentle chair yoga class, participants move through soothing stretches and movements that can help 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, beginners, or anyone who prefers a slower-paced practice. This class focuses on seated postures and mindfulness practices.

Transcript

All right, Welcome. Come and sit forward on your chairs. Right, Take a moment to kind of get some of that little excess cushioning out of the way so you can find evenness in both sits bones. Feet firmly planted on the floor. Parallel feet. Sit up nice and tall. Let's soften those shoulders. If you feel comfortable turning your palms up, Turn your palms up. Right, So grace is. . . Always falling. And surrounding us. We have to be open to grace. Using our breath. In our meditation. Allows us to open to grace. So we can receive the abundance. That comes with grace. Let's tap into that. If you're comfortable closing your eyes, You can close your eyes. Thank you. And if not, Bring your gaze down towards the floor and soften your gaze. I'm going to take this time to arrive. Just letting go of whatever brought you here. And whatever you have yet to do today. And then invite the breath into the body. Take a moment to notice. How do you feel today? How does your body feel? How does your mind feel? How are your emotions today? Just notice without any type of attachment to those thoughts. And then take a moment to scan your body. And just notice where your body is in space. Right, How does it feel? Are you leaning to one side or the other? Are you leaning forward or back? Just take a moment to notice. And now notice. Does your body want to move? So why don't we just. . . With your eyes closed, If that's comfortable for you, Or gaze low. Just bring your chin into your chest. Feel the stretch there. Notice what it feels like. And then very slowly, Just turn your head to the left. And then. Creating an arc with your head, Turn your head to the side. To the right. Sitting up nice and tall as you very slowly and mindfully Move your head. Noticing the sensations in the arc of this movement. I'm just noticing, What does it feel like? For the head and the neck. When you slowly do this. And the next time you come to one side, Stay there. And then see if you could find it. The sweet spot. Spot where you feel a stretch. But you're not at the edge of the stretch. Right, Just hold it there. And take a breath. Maybe you take a Durga Pranayama breath, Three-part breath. Maybe you take an Ujjayi breath. Right oceans breath. With your natural breath. Whatever that breath is. Just take it and see if you can soften and relax the areas of the neck, The side of the neck. You feel that sweet spot. And then when you feel ready to let that go, Bring your head back to center, Chin to chest. And then when you're ready, Roll your head over to the other side. And once again, Find the sweet spot on this side if there is one. You may have to move a little bit and reach a little bit, Whatever you need to do with your head to find. That delicious stretch. Just at the edge. And then pause. Soften the shoulders. And take a breath. And then as you're ready. Slowly bring your head back. To center chin to chest. And then lift the head back up and notice how much it weighs. And then open your mouth and stretch them out. Nice big stretch again. One more time. Which your face really tends to doubt. And then exhale. Soften the muscles of the face. So if you're comfortable closing your eyes, Keep your eyes closed for these next few minutes as we move through our warmup series. Just to really feel your body. Now you're gonna take your left shoulder and roll the left shoulder back. It's a slow movement. It's a meditation. And movement. And when you go around one more time, Take a moment to pause where you feel the stretch. Breathe. And then when you're ready, Roll that left shoulder forward. And again, These are slow and mindful movements. So that we can tap into. Where are we holding tension in the shoulder and arm? And we find where we're holding, We pause, We take a breath. And we allow the exhale to release. And then roll that left shoulder back one more time and then let your hands rest on your thigh. And just take a moment to notice how that left shoulder feels in comparison to the right. And now let's. . . Work on the right shoulder so very slow, Gently, Mindfully. Roll that right shoulder back. There's no right way, There's no wrong way. It's your way, What feels good to you. And as you're rolling the shoulder back, Maybe you find a sweet spot here to pause. And breathe. And release. And now roll the shoulder forward. Once again, Just easy and effortless breath. In this gentle movement. And then when you're ready. Find that sweet spot, Hold it there, Take a breath. And then roll the shoulder one more time all the way back. And let your hands rest on your thighs. And then take a moment to notice how does your head and shoulders feel. Coming into our sun breath. Keeping your eyes closed. Take the arms out and up, Reaching as far up as is comfortable for you and your body today. And then as you exhale, The breath brings those arms down as if they're floating through the air. And once again, With the next inhalation, The arms rise with the breath. You're riding the wave of the breath. And as soon as you want to exhale, The arms will float back down slowly, Gently. And we'll take one more sun breath here, Lifting the spine and the arms with our breath. And then exhaling, Lowering the arms softly down. And then just take a moment and notice. And then we're going to interlace the fingers in the front of our chest. Turn the palms away from us to round the shoulders, Bring the chin into the chest, Feeling the stretch in the upper back between the shoulder blades. And the inhale will allow the arms to rise up as if that's comfortable for you. Sitting up nice and tall, Maybe you bring the belly forward, Chest forward, Leaning back into your back bend. And then as you exhale, Open the arms nice and wide out to the sides. And if it feels comfortable, Interlace the hands behind your back. And then with the next breath, Reach the fingers towards the floor, Once again, Lifting the chin and the chest for a backbend. And then as you exhale, Allow the arms to come back and rest on your thighs. The next inhalation interlace the fingers, The front of the chest, Press the palms forward, Straightening the arms. Maybe you bring your chin into your chest to create space in the mid back. And then as you inhale, Lift the arms up. Lengthening the spine, Finding a little back bend, Engaging your core muscles. And then as you exhale, Open the arms out and down, Floating them down to back behind you, Interlacing the fingers and then reaching towards the floor as the chest lifts and the chin lifts. Opening up the front of the body. And then release the hands back to your thigh. Take a breath. One last time, Interlace the hands at the front of the chest. Take a nice big breath, Press the palms forward, Straightening the arms, Bringing your chin into your chest. Inhale, Lifts the arms up. Right? Stay inward so you can feel this. Exhale, Open the arms out to the sides, Reaching the arms back behind you if that's comfortable, Interlacing the fingers, Reaching the fingers towards the floor as the chest and the chin lift. And then relaxing the hands back on your thighs. Put your right hand on your hip. Once again, Eyes are closed as that left arm reaches out to the side and up alongside the ear, Or you bend the elbow and place the hand next to the shoulder. And then we're gonna lean towards the right side. Keep lengthening the spine. It doesn't matter what the pose looks like. That's the least important part. Inhale, Come back through center, Take the left hand to your hip, Your right arm is going to reach up first shoulder away from the ear. And then with the next breath, You're going to lean towards the left. What's important is how does this feel in your body? What do you feel in your body when you move in this way? Inhale, Come back to center, Right hand on your hip, Left arm reaches up. And you're going to lean over to the right. The next inhalation, The left arm reaches up to your hip and the right arm reaches straight up and you lead the left. Moving slowly. Moving with your breath. One more time to each side, Right hand comes to the hip, Left arm reaches up and over. And this time we're gonna pause. And take a breath. Find length between the hip and the armpit. Create space between the ribcage and the muscles. Breathing in. Turning the right ribcage out, And then turn your head to look towards the floor. Eyes can be closed if that feels good to you. And then inhale, Rise up. Left hand to your hip, Right hand, Arm reaches up. We're going to lean to the left. Once again, Take a breath here, Pause. Find breath, Breathing into that right lung, In between the space of the ribcage, Between the armpit and the hip. Turn that left ribcage up, And then turn your head to gaze down at the floor. Breathing in. Breathing out. Inhale, Come on up. Take a moment just to notice. Are you creating space with the breath for more breath? For the energy. Inhale, Take those arms out and up once again. You can always bend the elbows or bring the arms forward and take your right hand to your left. Thigh palm facing up, Left hand to the outside of the left chair or back behind you, Lift lengthen the spine, Turn the belly, The rib cage, The chest, Let your head be the last thing to turn and twist. And then the inhalation brings the arms forward or up. Taking your left hand to your right thigh, Your right hand behind your back, Lift, Lengthen the spine. Turn and twist to the other side. Here we go. That's our pose for right now. Inhaling, Lifting the arms up. Exhaling, We twist over to the left. Inhaling, We lift the arms up. Exhaling, We twist two to go. Other side. One more time, Inhale. Exhale to the left. Now stay here. What is your breath telling you right here? Can you focus on that breath? See if you can find ujjayi breath here. Breathing that ocean's breath to lengthen the spine, Creating a little bit more space. And then inhale, Come back through center. Take the arms up once again. And exhale, Move over to the other side. Once again, We're going to pause here and find the breath. And soften where we have tension, Relax and release the muscles. And then inhale, Take those arms straight up once again, Or forward, And then exhale, Release the hands to your thighs. Take a moment, Notice. Gently open up the feet, Opening up the knees, Sitting forward on your chairs. Take a breath in. Take a breath out. Once again, Keeping those eyes closed if that feels comfortable for you. We're gonna lean to the left. And then we're going to come forward. And then we're going to lean to the right and we're going to come back. We're making these slow, Small circles with the upper body to lubricate our hip joints. But we're doing this mindfully. With our breath. No rush. Nowhere to be. Like here. Nowhere to go. But be in this present moment. And when the body feels the desire to go the other way, Circle. Other way. Taking the movements as you feel necessary for your body. Taking that circle one more time around the hips. And then when you come back to center, Just take a moment. Widen your feet a little bit more here if that's comfortable. And take your left shoulder to your right knee. Come on up. Take a breath, Inhale. Exhale over to the other side. Inhale up. Maybe you press your left hand to the inside of your left thigh as you bring that left shoulder to the right knee. Come on back to center. Over to the right side. Sorry, The left side. Good, Come on back to center. So this time, As you come over to whatever side you're on, You're gonna hold it here. Feel, Where do you feel this in your back? Maybe your hips. Can you take a nice big breath here? And release and relax the muscles of the back. Good, Inhale, Come on up. Let's go over to the other side. We're gonna pause here, Take a breath. Breathe where you feel the tension. Breathe where you feel the tightness. And then inhale. Come on out. Walk your feet back into your chair asana pose. Sitting forward on your chairs, Take the left leg straight on the floor. Interlace the hands onto your right thigh, Sitting up nice and tall. Again, If you're comfortable keeping your eyes closed, Try that. And see if you can tap into what's happening in the body so you can bring the breath in. Those areas. Now wiggle the toes around. Without looking at the toes, Are you able to move all five toes? Of that left foot. Find stillness with the toes and now point the foot. And flex. And point. And plus. And point. And point the holes. Can all five toes reach the floor so that you can feel the stretch in the ankle and the shin? Breathe into it. And then flex the ankle, Nice and deep, Pressing the heel out, Making sure you have a little movement in that knee, You're not hyperextending it. Now lift, Lengthen the spine and hinge forward. Bringing your chest forward, Hinging from your hip. Bring the left hip back a little bit. And this will deepen the hamstring stretch. Try not to have your head hang. See if even with eyes closed, Can you gaze forward? Feel the stretch in the back of that left leg. How does it feel? You take a Ujjayi breath and relax the muscles behind the thigh and the calf. And then interlace the hands behind the left thigh, Bend the left knee, Lift the foot up off the floor if that's comfortable. If not, Keep it there. And then here we go, Inhale, Straighten the legs. Exhale, Bend. Inhale, Straighten. Exhale, Bend. Inhale, Straighten. Exhale, Bend. Inhale, Straighten. Exhale, Bend. Put the foot down. Straighten the right leg, Heel is on the floor, Interlace the hands onto your left thigh, Sit up nice and tall. Once again, Take a moment, Take inventory of that right leg, How does it feel? Where is the tightness? Where is the tension? And let's start to wiggle those toes around. Trying to create space. For the breath. And then find stillness with the toes and point the foot. And black. And fly. And plot. Point. And flex and hold. Pressing the heel out, Keeping a slight bend in that right knee, Sit up nice and tall, And then hinge from the hip crease, Bring the heart forward, Bring that right hip back just a little bit to deepen the stretch. How does the stretch feel on this side? Is it the same? Is it different? Where can you soften? Are you breathing? Nice deep breaths here. And then interlace the hands underneath the right thigh. Bend the knee, Lift the foot up off the floor, Sitting up nice and tall. Inhale, Straighten away. Exhale, Bend. Inhale, Straighten. Exhale. Inhale. Straighten. Exhale. Inhale. Straightened. Tactile bend. Plant the foot on the floor. Walk your feet out once again. Sitting forward on your chairs. Take your left knee towards the floor. Get a nice little stretch here, Maybe in the thigh muscle, In the hip. Hold it right here and breathe into it. Relax the jaw. And then lift up that left knee. And let's bring the right knee towards the floor. Your upper body may turn to the left if that helps. Once again, Feel the stretch, Breathe into it. And then inhale, Come on back to center. Walk your feet back into your chair asana pose. Breathe in. Breathe out. Now gently open up your eyes if they've been closed this whole time and just take back in the room and the light where you're in. You're going to take the right knee over to the right side and come and sit on your chair at a 90 degree angle. We're going to go through our warrior series and I'm going to invite you. To do the series the same way we did our warm-ups with your eyes closed. Sometimes we get so caught up in what something should look like. And we forget about how does it feel in our bodies. So I really want you to tap into how does it feel? Where am I feeling it? Where can I breathe? To allow the body to create more space. So in this warrior series, There are three. Positions that are possible. The first one is with the your feet on the floor and your side, Your knees open. 90 degree angle. The second variation is to take the left knee towards the floor. You can have your toes curled under, Or you can flatten the top of the feet if that's more comfortable. Now here, You want to have the knee either in alignment with the hip, Or in front if your hips are tight. You can place a block underneath the knee if you need that support. The third variation of the warrior series is you straighten the back leg. Now what's important here, A couple of things to keep in mind, Is that when you come into position three, You wanna try to lift the thigh up, But not crunch the low back here, Okay? So if your low back crunches, You need to engage your core and bring the tailbone down. And if this is hard to sustain, Please choose variation number one or two. The second thing to keep in mind in variation number three is that when I ask you to turn your torso towards the front of the body, It is really important to plant the foot flat and have the knee and the toes face forward. Okay, You can sit where the leg is more out to the side or forward as long as the toes and the knee faces forward. Because if your knee is facing down and you turn the upper body, You could hurt your knee, Okay? So it's really important if you're choosing this variation, That the leg is straight, Toes pointing forward, Knee pointing forward. All right, So on this side, I am going to demo in variation number one. Right? But it's important to choose the variation that works for you. You can always start in one variation and then change it. Right? Now turning your heart center towards your right knee. Interlace your hands onto your right thigh and sit up nice and tall. Also important, Be aware if your knees are collapsing in. Right, Come sit on the corner of the seat and see if that helps you keep a little bit more. Of an alignment. With your hips and your knees. Once again, If you are comfortable closing your eyes, You want to try this practice with eyes closed. Go ahead and do so. And if not, You can also keep your gaze low and soften your gaze. Right? Once again, Listen to my voice. And listen to what your body wants from you today. If I'm saying do one thing and you really feel like stretching in a different way because your body is asking you, Go ahead and do that and see how it feels. Okay, Inhale, Take the arms at shoulder height. Straighten them, And then bring the shoulder blades together at the back of the body. And you're going to reach forward with the arms and then back. So we're flossing. Reach forward. And back. Reach forward just with the arms and then back. Beautiful. And now as you inhale, Take the arms up alongside the ear. You can always bend the elbows or keep your arms forward. Exhale, Bring the arms to shoulder height straight in front of you. Inhale, Option to lift. Exhale, Bring them at shoulder height. If you're not lifting them up overhead, You can bring them all the way down and then lift them to shoulder height, Right? That also works. Okay, This time. No matter what variation you're in, You're either going to go all the way up. Or you're gonna keep them forward, Soften the shoulders, Find your warrior one pose. Press the feet into the floor, Lift the belly up, Soften the shoulders. Take a breath. Slowly turn your upper body towards your left knee. And then open up the arms into warrior two arms. Squeeze the shoulder blades together. Take a breath here, Notice what it feels like. Turn the palms face up, Inhale, Option to lift the arms up with your breath. And the exhale brings those arms down. Inhale, Lift the arms up. Exhale. We bring them down. One more time, Inhale, Lift the arms up. Exhale, We bring them down. Hold it here, Take the left hand to the back of your chair, Flip the right palm up. Inhale. Come back into your peaceful warrior. Stay here for a breath and feel the stretch softening the left shoulder. And then as you exhale, Come forward, Put your right elbow on your thigh, Your left hand on your hip, And turn that right ribcage up to the sky. Breathing in. Breathing out. Opportunity here to take the left hand to your shoulder. Or straight up. Or bring it alongside your ear. Just keep opening up that left shoulder to create more space in the front of the body. And breathe. Breathe into that left ribcage, The left lungs. Left waist, The left hip. And then inhale, Take the left arm straight up or at your shoulder or your hip and take the right arm to the inside of the right leg straight down towards the floor and turn your gaze towards your right toes. Breathing in. Breathing out. Nice deep breath here. And then the inhale lifts the arms back to warrior two. Palms go face up, Inhale, Rise up. Exhale, Turn the upper body towards your right knee, Bring the arms down. To rest on your thighs. Take a breath here. And notice. Come back into your center, Your chair, Asana Bose. And just kind of check in with your body, Check in with your breath. How do you feel? How does your body feel? Now we're going to go over to the other side. So left knee opens out to the side. And this time I will demo in variation number two, And I will take a block and place it underneath my knee for practice. But you can repeat variation number one on this side, Right? Or do two or three. It all depends on where. You are today. Turning the heart towards the left thigh and knee, Sitting up nice and tall. Just taking a moment to notice where is our upper body in space. We're gonna inhale, Lift the arms again at shoulder height. Straightening them. And this time, We're gonna imagine we're holding a big tree, Hugging a big tree, So the arms are round. Okay, We're gonna inhale, Open the arms out, Lift the chest, Lift the chin. And as you exhale, Bring it back together. Fingertips touch, Hugging the tree. Inhale, Open the arms out. Exhale. We slowly bring it in. So follow your breath one more time here. Inhale. Exhale. And then with the next inhalation, Option to lift the arms straight up. Take a breath here. Let's find some movement here. Bringing the arms back to shoulder height. Inhale, Arms reach up. Exhale, We bring them down. Inhale, Arms reach up. Exhale, We bring them down. One more time, We're gonna hold it up this time. Inhale, Arms reach up. This time we're gonna turn the torso towards the center, Opening up the arms into warrior two arms. Again, If you took variation number three, Plant the foot, Toes and knee face forward, Gaze over your left finger. Squeeze the shoulder blades together. Turn the palms face up. Inhale. Arms reach up or forward. Exhale, Bring them down. Inhale, Arms reach high. Exhale, We bring them down. Inhale, Arms reach up. Exhale, We bring them down. Take the right hand to the back of the chair, Flip the left palm up. Inhale, Rise up and back into your peaceful warrior. Are the edges of your mouth up? You are the peaceful warrior. There should be joy in this pose. And then as you come forward, Bring your left elbow to your left thigh, Right hand to your hip. Turn that left rib cage up, Opening up that right shoulder. Take a breath in. Take a breath out. And if this is going well. Option here to take the hand to the shoulder. Or straight up. Or alongside the ear. Keep turning the left ribcage up. Keep finding areas. Hidden areas in the body where the breath needs to expand and create some space. Breathe in. Breathe out. Take the right arm straight up or on your shoulder or hip. Take the left arm, Open it to the inside of that left leg, Coming into a variation of your triangle pose, And then turn your head to look at your left toes. Where can you find breath here in the side body? And then inhale, Open the arms and rise up into your warrior two pose. Turn the palms face up, Lift the arms up with your breath. And then turn towards your left knee. And lower the arms. All the way down. And then bring yourself back. Into your body. See the posture here. Gently open up your eyes and see how you feel. All right, You're gonna take your block, Open up your knees a little bit, Take your block and place it in between your feet. Okay, Engage your core, Right? So lift the belly towards the heart. Tailbone towards the chest. Chair. Sit up nice and tall. Now hinge forward from your hip crease, Keeping your back flat, And if you can, Reach forward. Your fingertips towards the blocks, Towards the block, Both hands. Keeping your gaze forward. Take a breath here. Broaden the collarbones, Bring your chest forward. Now, If this is as far as you can go, Keeping your back flat, Then you stay right here. But if you want a deeper back stretch, You can hinge forward, Keep your back flat, And bring the block a little bit more forward. Keep your sit bones back. Now close your eyes, Tuck your chin in. And take a nice big breath into the back body. One more time. Nice big breath. Bring that block back towards your feet. Fingertips to the block, Rise up. Bring your hands to your thighs. Sitting up nice and tall. Walk your feet. Forward to each other. You're gonna take your right foot, You're either gonna place it on the block. Okay, On the outside, So you can even take the block and place it on the outside. Put your foot there. I want the knee to be open. If you feel anything with the knee here, Please don't do this. And then the other variation is to take the foot on the opposite side, Flexing the ankle here. Right, If you're feeling your glute muscle. Right, That could also be. Effecting your low back. So it's really important to just honor where you are and read through it. Now inhale, Lift the belly up. Exhale, Come forward. Inhale, Come on up. Exhale, Come forward. Inhale, Come on up. Exhale, Come forward and hold just to where you get to the edge of the stretch. You feel it in your piriformis muscle, In your glute muscle, In the center of the glute there. Flex the ankle, Lengthen the spine, Soften the shoulders. Remember, If this is too much, You back out. Try not to hang your head. Way through this. Perhaps the arms come forward again as if you were hugging a tree. Keeping your upper body where it is, Inhale, Just take the arms out, Chest comes forward. Exhale, Bring the arms together as if you're hugging a tree. Inhale, Open the arms out, Chest forward, Lift the chin slightly. Exhale. Come forward to hug the tree. One last time, Inhale, Open the arms, Lift the heart, Lift the chin, Feel the stretch, Take a breath. Mmmmmmm. And then release the arms and take that leg off the floor. Your thigh and shake it out. All right, Now the other leg. So take the variation that works for you on this side, And this side may be different than the other. Right, Or you take it on top of your left thigh, Flexing the ankle. Sitting up nice and tall. So we start slow and easy first. We want to warm the body up for the posture. And again, There is no. There's no final way this posture needs to be. It's what's the way for you. To lighten the spine. Close your eyes, Come forward. Hinging from the hip crease. Inhale, Come on up. Exhale, Come on forward. Inhale, Come on up. Exhale, Come on forward. Hold it here. Lift the belly, Lengthen the spine. Feel the stretch. Take the arms, If this feels good to you, In that hugging a tree motion. And then as you inhale, Heart comes forward, Open the arms, Lift the chin. Exhale. Arms come towards, Hands come towards each other. Take a breath. Inhale, Lift the heart, Lift the chin. Exhale. Bring the hands to touch. One more time. Inhale, Open up, Hold it here. Find that nice deep stretch here. Breathe, Smile. Good. Inhale, Come on back. And take that leg down. And just wiggle it out. Take the left arm out to the side. Bring it through the center of your body. Take the right elbow underneath. Square the shoulders, Lift the elbows, Lengthen the spine, Come forward. Breathe into the back body here. Inhale, Rise up. Take the same left arm out to the side. Lift it up if that's good for you bend the elbow and bring the hand to the back of your upper back, The back of your head, The top of your head. Ever is comfortable for you, Press your head into your hand and maybe you take the right arm up and over and take a hold of your elbow. Right, Or your wrist or your hand. And then you release. Right, And just roll the shoulder, That left shoulder back. Take the right arm out to the side at shoulder height, And then bring it all the way across the front of the body, Taking the right arm underneath, Sorry, The left arm underneath the right. Square the shoulders, Lift the elbows up, And then gently hinging from your hips, Come forward. Breathe deep into the back body here. And then inhale, Rise up. Open the arm again out to the side. Bring it all the way up alongside the ear, Bend the elbow, Place the hand behind the ear. Upper back, Your head. Take a hold of your left arm. Placing the hand on your right elbow, Sitting up nice and tall. Take a breath. And then release. Roll the shoulder. Good, Roll both shoulders. Turn your gaze to the left. And slowly inhale through center, Turn your gaze to the right. And then come back to center, Take a breath. If you're comfortable. Closing your eyes, Close your eyes, Find that comfortable seat, Palms facing up. We're going to take three cleansing breaths here. Inhale through the nose. I want you to sigh out through the mouth. So here we go. Inhale. Grrrrrr! Again. Grrrr! One more time. Grrrr! Place your left hand on your belly, Your right hand on your chest. And find that Durga Pranayama, Be part practice. Inhale the belly, The rib cage, The chest. And slowly exhale from the chest. Down into the ribcage, Down into the belly. One more breath, Just like this. Pull the palms facing up. And now we're going to do. Brahmari breath or bees breath. You're going to take the tip of your tongue to the roof of the mouth. We're going to separate the teeth slightly. Keep your lips closed. You're gonna take a breath in through the nose, And as you exhale, You're going to make the sound, The buzzing sound. So it will sound like this. Bye bye. So like a buzz or a hum. But the important thing here is you want to get that tongue to the roof of the mouth, Right, And gently press it there. Let's do this again together. Thank you. Inhale through the nose. Thanks for watching! Again. Good morning. At your own pace, Continue. Mmmmm. Weeeeee! One more time. Bye. The muscles of your face, Your tongue, Your jaw, Relax and release. And your body. And if there are any other points of tension. See if you can soften and relax them. See if you can notice the space around your body. Can you let your muscles, Your bones. Soften into that space. So you become one with the space. Allow yourself to just go a little deeper. Finding that place where grace lies. Allowing it to shower you. Rained down on you. To heal your body. To nurture your spirit. And then with the next breath. Bring your hands together at your heart center. And just take a moment to notice. Is there a quality? Of this practice today that you would like to cultivate. Into your day. Out into the world. Take it with you. Sure. Shine your light. Then you're welcome to join me in chanting Aum. To close our practice today. Take a breath in. Roar! From the light within my heart. To yours. Bye-bye. Namaste