Hi friends,
Welcome to today's yoga class.
Today I have a chair yoga session for you.
So this is good for People with limited mobility or if you're in the middle of your work day and just want a simple stretch or you're traveling at the airport.
All you'll need is a chair and we'll just get started in a simple seated position.
So we'll start with just a couple of grounding breaths.
So option to close your eyes here and breathe in deeply through your nose.
Release out of your mouth.
Take that one more time.
Inhale fully.
Expanding the belly.
Exhale,
Release out of your mouth.
We'll start by releasing the neck,
So bringing your chin to the chest.
Find space in the back of the neck.
And then bring right ear to right shoulder.
And sweep head through center,
Bring left ear to left shoulder.
So simply moving back and forth through these half moons.
Releasing any tension that you may be holding on to in the neck.
If it feels okay,
You can take the head back and around or just choose to stay with these half moons.
And take another round in each direction.
Before landing back and center.
Moving into seated cat and cow.
So bring your feet so they're about hip distance apart,
Planning firmly on the ground.
Bring your hands to your knees.
And as you inhale,
We're going to draw the chest forward,
Gaze goes up.
And then as you exhale,
Round through the spine,
Tuck your chin into the chest.
Moving back and forth between these two movements.
And we'll take one more round in each direction.
Before meeting back with a neutral spine.
From here,
Find a seated twist.
So bring your left hand to your right knee.
The right hand can come behind you or just bring it to the side of the chair as you gaze over the right shoulder.
With every inhale,
Think about lengthening the spine a bit more.
And as you exhale,
See if you can twist a bit deeper.
Gently release,
Taking it on the other side.
So right hand comes to the knee,
Left hand can come to the chair behind you or to the side.
Okay it's over.
That left shoulder.
Again,
Lengthen as you breathe in.
See if you can twist just a bit deeper.
As you exhale.
And gently release back to center.
Drawing the right knee into the chest.
So give it a squeeze.
Lift it as high as what feels comfortable today.
Maybe find a couple of ankle circles with that right foot in one direction.
And then the other.
Moving into figure four,
So crossing that right ankle over the left knee.
Flexing through the foot and finding a hip opener through that right hip.
Option to stay lifted or you can start to hinge forward slightly to fill a deeper pool.
Just find whatever your body needs today.
And most importantly,
Remember to breathe.
And gently release.
Releasing the leg down,
You can maybe shake it out.
We'll take that on the other side.
So drawing the left knee into the chest,
Give it a squeeze.
You can find some ankle circles.
One direction and then the other.
Figure four,
Crossing the left ankle over the right knee.
Again,
Continue to flex through that foot to protect the knee and how to lift.
And start to hinge forward if that feels good.
Maybe just crossing the foot is enough in the body today.
But you'll start to feel that pull on the outside of the left leg.
In the left hip flexor.
And we'll just take a few more breaths here.
And when you're ready,
Gently lift up,
Returning to center,
Release.
Maybe shake it out.
And we'll close with one final cleansing breath.
So breathing in.
Breathing out.
