Hello,
Friends.
Today I invite you to join me for some seated postures.
Yes,
Seated in a chair.
Gather a chair.
That's a steady chair.
It won't be wobbly or rolling around.
And position yourself comfortably on your chair.
Watching the body alignment we've talked about this in some of the other videos but remember You can either be seated all the way back using the back as support.
But what you want to do is watch the angles and posture for your body.
So shoulders stacked over hips.
End.
Your legs are hip width apart.
And knees are stacked over the ankles.
As we're in this aligned position,
You might want to pause before we begin.
For a brief meditation.
Allow yourself maybe a 60 second pause or so.
And as you pause and maybe meditate as you bring awareness.
To this present moment and practicing your seated asanas,
Your seated stretches.
Call attention to tightening these abdominal muscles because these exercises and asanas that we'll do will be working on core.
A little bit on the shoulders.
And quads and hips.
So let's wake up those shoulders first with just after your meditative time.
Begin with your shoulder rolls.
And I'm going back first and just.
.
.
Maybe start small and then maybe.
You're comfortable getting a little bit bigger.
You're just doing whatever feels really comfortable to you to wake up the shoulders.
Whichever way you started,
Reverse that.
I went back first,
So now I'm going to go forward.
It's not a race,
So just do it as.
.
.
At your own pace,
Just waking up the shoulders.
And again,
If you're feeling like you can go deeper into the shoulders.
Again,
Keeping that alignment.
Fall forward.
Keeping those shoulders stacked over those hips as you're going.
In the other direction,
Waking those shoulders.
And maybe alternate.
Left right left right And the other way.
Have some fun with this.
Okay,
Are your shoulders awake now?
So we're going to go to the legs and hips and then we'll add the shoulders.
Now that they're away,
We're going to add the shoulders in.
So what we'll do first is you can,
I'll start with my right leg.
And you're going to use these abdominal muscles as you close an imaginary door and hold.
As you're breathing.
Don't hold the breath.
Breathe naturally,
Hold for a count of three and down.
Now to the other side.
Now I want to offer an option for you to hold your chair if you would like or hold under your leg if you would like.
Up and close that imaginary door,
Your foot is flat.
If you wanna hold,
You can.
Or keep your hands gently on your thighs,
Holding for a count of three rounds of breaths.
And back down.
So I invite you to repeat that three times.
So let's assume we've repeated that.
Now we're going to add the arm.
So I'm going to kick that imaginary door with the right and my left arm is going to come up.
Here we go.
And we'll do this three times.
Hold for three breaths.
And down.
We're gonna go again now to the other side,
Kick.
Imaginary door.
The other arm is up.
Hold for three rounds of breath.
Down and I would repeat that three times also Now we're going to add one more piece to this.
Again,
We'll go to the right and we're going to kick that imaginary door.
Let's have the arms out almost in a star shape.
And you're going to touch the toe three times.
And down now go to the other side three times and down and do this two more times for your set of three.
And when you've completed that,
Will end with just some show.
Some spinal rolls and I'm just going slowly from one side.
And then I'll go to the other side.
And depending on how much time you have,
You could conclude this brief session.
With another mindful meditative pause.
And when you're ready,
You can return back to your day.
Thank you for connecting your inner light with me today.
Namaste.
