Chair Yoga QiYoga

53:54

53:54

Chair Yoga QiYoga

by Alka Kaminer

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

9

QiYoga is an accessible form of movement that combines gentle yoga and mindful energy practices to support healing and restoration. Using a chair for support, it 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.

Yoga Chair Yoga Flexibility Balance Well Being Energy Anxiety Breathing Visualization Nervous System Body Awareness Energy Movement Anxiety Reduction Balance Improvement Visualization Technique Goddess Pose Self Hug

Meet your Teacher

Armonk, NY, USA

Meet your Teacher

Armonk, NY, USA

Transcript

If you have a block or a strap, Please make sure you have that for our class today. We're gonna need it because we are gonna work on building. Our legs strengthening our legs today just a heads up You'll drink a lot of water, Have some electrolyte. May be sore tomorrow so it's important to just really honor your body today as we go through this practice or something else i think that's it so we're going to start out actually by standing if you're choosing not to stand you can do all of this stuff sitting down so you choose what works for you i'm going to stand so that i can show you in a standing posture Again, You can do the standing or sitting as well. All right, So your feet. Little wider than your hips slight bend in the knees Right lengthen your spine. We're gonna take three breaths. Right. You can close your eyes if you feel comfortable doing that. Do that again. One more time. Good. Take a moment to notice how does your body feel? How does your feet feel on the ground? Do you feel any type of heaviness lightness discomfort density pain. Stiffness tension anything that you're feeling just notice it Great. If you're comfortable now, You can keep your eyes closed or have them gently open. And you're just going to start to shake your arms. Good and then lift the shoulders up and let them drop lift the shoulders up and let them drop lift the shoulders up and let them drop good and then just shake including the shoulders so maybe you make circles with your arms circle the other way just starting to really lubricate our arm joints, Our tendons and our arms and shoulders, Our wrists. Know flip your wrist open and close your fingers just shake Those arms. All right so now just kind of bounce With the knees soft, And again, You can do this sitting down, Just kind of bounce. Right and now we're going to alternate hips here shaking those hips out but let the shoulders and the arms get involved in this. Maybe the arms go up. Get the head to shake. You can stick your booty back. Turn the hips in circles. Just kind of shake it all out. If you feel good sitting down or standing still you can go ahead and do that but if you feel like lifting your feet and just kind of moving around and shaking please go ahead and do that Shaking is so good for your nervous system. It's great for your joints and your tendons, Bringing fluid. Awesome. And then just take a moment, Find stillness once again, Take a nice long deep breath in. Exhale it out. Again. Good. Slightly separate your feet slightly wider than your hips, Knees are bent. Now we're going to do that twisting motion that we did last week, Where you just kind of go from side to side. And again, You can be doing this sitting down as well. Just twisting the upper body. And now we're going to. Tap the top of our shoulders and the back of the kidney so that we're getting the lung and the kidney meridians here just kind of tapping and tapping to wake up the body. Good. And then we're going to slowly soften and come back to stillness. Great. And now we're just going to tap our arms. Just tap. Either with a flat palm or a gentle fist, Tap. Right. Get into the armpit. Tap the side of the body here. Right over to the back of that right side of your neck. And then just stop for a moment and notice. Breathe in. Can you feel energy moving on that whole right side? Alright, Other side. So tap. Up and down the arms. Shoulders armpit side of the chest the waist the ribcage Good, And then again, Let's just feel that energy moving. What does that feel like? Yeah for your hands to your chest and you're gonna tap the top of your chest go for your head here tap your head back of your head above the ears just tap forehead top of the cheeks tap Really, Really good for anxiety. Great for your nervous system, Great for fatigue. And then we're going to circle the belly. Gently circle the belly. Good and now we're going to tap back of our Low back here where the kidneys are, We're just going to tap. You can always rub if tapping doesn't work for you. Right. And now we're going to tap our buttocks. Get in there to the buttocks Good. And then bring your fist to the area where your legs and your pelvis meet, And we're going to tap right in there, That hip joint there. It's really important to tap there because we get a lot of energy stuck there from all of our sitting. Good, And then we're going to tap the outside of our hip. And we're going to tap down towards our knees, Keeping our back flat. And again, Only if you can reach with a flat back down towards your ankles will you reach down, Right? So the back is flat as you're doing this. You're not rounding your back. You can do this sitting in a chair. Get the tops of your thighs all the way down. Get the inner thighs. Get the backs of your legs. Backs of your knees. So important here. Calves. Good, And then come to stand. Take a breath here. And just notice the energy that's moving in the body. Beautiful. All right we're going to do our ocean breathing okay so again this can be done sitting down right first we're going to start with just the shifting of the body going forward and back right so as i mentioned right it looks like this it's just a shift forward and back You're just shifting your weight from the toes to the heels. This is really great for working balance as well. Shifting weight front and back. Right? We are not hinging. We're not leading with the chest. We're not leading with the chin, Right? We're keeping our body upright and we're just shifting our weight front and back. Beautiful. Okay. Now, Find stillness. We're going to do the arms, Right? So inhale, Arms go up. Exhale, They come down. Alright, Inhale, Arms go up. Exhale, Arms come down. Now notice I said arms. Right i didn't say inhale lift the shoulders up and bring the shoulders down, Right? We keep the shoulders where they are. Course they're going to move slightly because they are connected to your arms right but I want this to come from the arms imagining you've got these two big balloons that inflate And they lift the arms up. And as you exhale, They lift the arms down. Now, If you are going like this and flapping your arms, That means you're breathing like this. Yeah i want it to follow your breath So slow the breath down. All right, Exhale it down. If you were counting your breath, It would be like a four or five count breath in. Four or five count breath out. Now that you have that, We're going to put those two pieces together. So as you inhale, Right, You're going to lean forward and the arms are going to go up. And as you exhale, You're going to bring your back to the heels and arms come down. Right. So inhale. Exhale. Good. So lighten the side. Inhale. Exhale. Inhale Exhale. But inhale, Keeping the heels and the toes on the floor. Slowing the breath down. Imagining yourself on a beautiful ocean. In the glorious water It's clear. It's safe. You're up to your hips. And as a gentle wave comes, You move forward with the wave. And then you move back. Inhale moves you forward. And back. If you have any balance issues you can hold on with one hand. You can alternate. You don't have to move forward and back if you have anything going on with balance. You can just move the arms and breathe. That's important. Good and then bring your hands the front of your belly, Navel area. See if you can feel the energy there between the hands. Right and then as you inhale open the arms out and bring them back Good. Open the arms out. And bring them back. One more time. Open the arms out. And bring them back. Beautiful. All right, So now bring the palms in the front of your chest. Right. You're going to circle around. One hand just circling. I don't care which hand it is. Stay right in front of your chest right your breast muscle right there all right so i don't want the arm going this way i don't want the arm going up or too low just stay in the front of your chest right Beautiful. Let that hand come to stillness and let's take the other arm. Just circle around. Circle around. Good. Beautiful now let's see if we can do both at the same time so circle We want to move the energy around our chest and breast and upper torso. This is really good if you've got dense breasts or any fear of anything happening to your breasts, Your lymphs. Great. And then find stillness, Hands in the navel, Take a breath in. Slowly let it out. We're gonna expand again. And bring it back. And then again, Expand again. And bring it back. One more time. Inhale exhale good let's bring our hands to our heart right right to the center here and then again we're open and closed right so you've got this ball of energy and you're going to open and expand it to all your koshas all your levels here right your energetic your physical your mental your breath right just moving it in and expanding it beautiful now we're going to come to the third which is right where your head is and you're going to expand the energy out with your breath. Expand the energy out. One more time, Expand the energy out. Good. And then put the hands on the forehead and slowly bring it all back down to your belly. And just take a moment to notice how you're feeling. Great come back to your chairs. Going to take hold of your strap and your block come sit forward on your chair and you're going to place the block in the front of your left now if you are not using a block that's absolutely okay your foot can stay on the floor Okay, The height of the block is completely personal. Right it can be on the highest height the middle the lowest or once again you do not need to use a block you can just place it on your heel on the floor you're going to take your left heel and you're going to place it on the block at whatever height is comfortable for you. Okay, You're going to take your strap. And you're going to place the strap on the ball of your foot here. Want to make sure that our knee is not hyperextended, That we can see all five of our toes as much as possible. And we're going to lengthen the spine. And hinging from the hip crease, We're going to start to walk our hands a little further down, A little further down, A little further down. We're going to make sure that our. . . Core is engaged our spite our spine is nice and long You're going to start to feel this in the back of that leg, The hamstring, Maybe even the calf muscle. Take a nice long, Deep breath in here. Exhale it out. Really creating some space where there may be tightness and tension in the back of that leg. Once again, Take a breath in. And out. Sit up nice and tall. Take the strap into your left hand. We're going to lift the leg up off the block or the floor. We're going to take the leg out to the side and maybe the right arm lifts up to the side as well. Bring that leg back through center. We're going to switch the hand that's holding and the left arm comes open and maybe you bring your gaze to look at your hand. Then we're going to come back to center we're going to put the heel back down on the block Take a moment, Find your breath. Put the strap in both hands. Going to do something before we do this remove the strap i meant to do this in the beginning okay keeping the foot where it is i want you to put your hand on that thigh muscle right on top Now often I give this instruction where I say, Lift the thigh muscle from the kneecap up into the hip. I've been getting this question like Akka what does that mean right what does it mean to lift the thigh muscle right it's actually a contraction of that muscle right so if I just asked you to contract that muscle right you could just contract it and feel the tightness around that thigh muscle can everybody feel that thumbs up okay now instead of thinking about contraction which usually what happens is we this is what happens to the muscle we contract like this Okay. You're still doing that, But I want you to think about lifting. That muscle up so not only is it contracting but it's also expanding and lengthening Okay. As you contract you lift Now, As soon as you do that, That hip slightly moves back and your core engages. Do you feel that? Okay that muscle should be really really tight right now release it going to do that again right so inhale lift the muscle as you contract it feel your core engage but you got to keep breathing you can't hold your breath because you're holding the muscle then we relax and release okay so now you're going to take the strap back onto the ball of your foot. Take a breath here. Now you're going to contract that muscle right and lift the foot it doesn't have to go very far up off the chair now the strap is helping you because you're holding on to your leg but i want that to come from that thigh muscle okay you're gonna move your heel from side to side using the thigh muscle from one edge of the block to the other edge of the block if you're using it great now you're going to come to the center and you're going to circle the heel as if you were circling a nickel A nickel. A nickel. How many nickels is that? Four let's go the other way right let's count how many nickels do we have now that's eight nickels great put the heel down sit up nice and tall lean forward and then just tap that thigh muscle or stroke it. Right you should feel that right and when we're contracting that muscle we're bringing the muscle to the bone and that helps to support the bones of the body it also when we contract and release we're creating circulation there and that gives the bones oh let's produce more bones right so now we're going to do the same thing but this time i'm going to give you the option of not using your strap Okay, So if it was challenging with using the strap, Please stay with using the strap. If you want to try using the strap and then let it go later, That's also fine. Right so here we go we're gonna contract this muscle the leg lifts We're going to go from side to side. Side to side. Side to side. Side to side you can hold on to the chair if that helps you're going to point and flex point and flex. Point and flat. Point and flex. Now you got a dime. You got a dime. Circle the dime. Circle the dime. Okay, Mine looks like a quarter, But it's okay. Circle it around. Circle it around. Circle it around. And then bend the knee and bring the. . . Thigh into the chest Oh, I hope you felt that. Yeah and then put the ankle on the opposite thigh right you can massage the thigh muscle out We'll stretch that quad muscle, I promise. Right flex the ankle of the foot that's on top right you can take the variation where you're on the floor or on a block or on the inside of your foot Alright, Sit up nice and tall. Hinge forward. Feel the stretch down that glute muscle. Breathe. Relax the shoulders and take another breath here. Good. Inhale, Rise up. Place that foot back on the floor and you're going to move the block over to the other side take a hold of your strap Place the right heel on top. Okay, Sit up nice and tall. And before we use the strap, Let's work on contracting this muscle, Right? Because we have two sides and one side may be different than the other. I want you to kind of get used to that contraction idea, Right? So here we go. We're going to contract the muscle and lift it up. Right? When I do that, My leg automatically lifts. I'm not using my hip flexor to lift my leg up. I'm using my thigh muscle. So here we go. Lift. And then release. One more time. Lift. Then release great take the strap place it on the ball of your Sit up nice and tall. Hinging from the hip you're going to come forward slight bend in that knee you want to deepen the stretch you can walk your hands a little further down Find length in the spine. Breathing in. And breathing out. Take another breath here. Good. And then inhale, Rise up. Take the strap into your right hand and we're gonna open the leg out to the side. Can take the left arm up if that feels good to you wiggle those fingers turn the edges of your mouth up smile good take that leg back through center switch the hand that's holding take the right arm back Feel that stretch. Good come back to center put the heel back down on the block right hands on either side sitting up nice and tall we're going to contract that thigh muscle once again now as you do this press the other foot into the floor and see if that helps you okay so here we go press and lift And you're going to go from right to left. Right to left. Right to left. Right to left. Back to center, Circle it around. Circle it around. It's a nickel. So we had eight nickels on one side. We're going to have eight nickels on the other side. How much money does that make? 80 cents maybe? Good all right put the heel back down sit up nice and tall and lean forward Take a stretch here. Okay. Now you have the option of removing the strap You can put the hands on either side of your chair if that helped to give you support. Again, It's about the contraction of this muscle. We go inhale lift by contracting that muscle we're going to go right to left Right to left. Right to left. Keep your core engaged. Smile. And we're going to point and flex. And point and flex. And point and flex. And point and flex and we're going to circle it around and circle it around you're almost there remember we want to make this is dimes now so how many dimes do we have now Right. Four dimes and four dimes is 80 cents. And now we have another 80 cents. Here's a dollar 60. Look at how much money we're making. And we're going to bend the knee and we're going to bring it into the chest. Good and then place the ankle. On the opposite thigh. Sit up nice and tall and hinge forward Again, Feel the stretch. Breathe through it. So most of my in-person clients told me they had to sleep and take naps after this class. So if you need that, Go ahead and take it. I'm giving you permission to nap this afternoon. Not that you need my permission. All right, Come on up. And release open up your knees and your feet sitting forward on your chairs And let's circle. Around the hip good and we're going to circle the other way we're gonna come to center we're gonna bring the belly and the chest forward the chin is gonna lift We're gonna lift lengthen the spine, Bring our chin to our chest. Do this again. Inhale lift lengthen exhale One more time. And lift lengthen exhale. Let's take the block, Place it between our feet in the middle. Sitting up nice and tall. Bring our hands to our heart center, Interlacing the fingers, Finding that Kali mudra the index fingers pointing. Inhale. We're going to lift up through the pelvic floor. Rise up. Arms are as straight as possible. Relax the shoulders. We're going to lean over to the right. Come back to center. We're gonna lean over to the left. Come back to center. We're going to bend and open the arms into cactus, Squeezing the shoulder blades together. We're going to lift our heels, Coming into our goddess pose, Keeping our elbows nice and back. Beautiful. Flatten the feet. We're going to take the right elbow to right thigh. Again, Hand can come to your hip or your shoulder or alongside your ear, Softening the shoulders, Turning that right ribcage up. Inhale rise up left elbow on thigh taking the variation with your right arm that works best for your practice today Beautiful. Then we're going to swing that arm down both elbows on thighs hinging from your hips gazing it with the wall and the floor meet your back is flat going to put your right hand on your right thigh and you're going to take your left arm up to the sky And then you're going to bring that hand to your left thigh and you're going to take that right arm. Up to the sky. And then you're going to bring that down. And you're going to press yourself up into a seated posture. And just take a moment to notice how you feel. Hands together at your heart center. Interlace Kali Mudra. Inhale, Lift, Lengthen. Exhale lean to the side Come on back with your breath. Lean to the other side. Come on back with your breath. Bend those elbows. Squeeze the shoulder blades together at the back of the body. Lift the heels, Finding your goddess pose. Pressing all 10 toes down. Flatten the feet. Left elbow this time. Finding the right arm where it needs to be for your practice today. Come on back through center, Right elbow, Left arm reaches. Beautiful come back to center both elbows on thighs Now, If this was challenging before or was taking you to your edge, You're going to stay right here. You're going to do your twists, Putting your hands on your knees. Otherwise you're going to put your right hand on the block and take the left arm straight up Good, And then bring the left hand on the block and take the right arm straight up. Great, And then take that right hand down, Put both hands on the block or keep them on your thigh, And you're gonna reach the block as far forward as you can, Sit bones back, Feeling the support. On your back Feeling the stretch. Letting your head be in alignment with your spine or tucking your chin in if that feels good. And then inhale. Take the block into your right hand. Put your left hand on your thigh. Take the block to the inside of your right foot. Plant your fingers or your hands on the block take the left arm up again you can place the hand on your thigh your shoulder or reach up beautiful take the left hand to the block bring that to your left inner foot. And then take that right arm up for a stretch. Come back to your center, Put the block in the middle, Both hands on your thighs, Rise up. Great. Bring your left knee in. You'll feel a stretch in the thigh. Come on back, Right knee in. Okay, Great. Alright. So now we're going to stretch our quad muscles, Those thigh muscles that you worked so hard. Right so the seated variation I'm going to show you the seated variation first but then we're going to stand and do it for anybody who wants to join me in standing but for the seed variation, You're gonna come to one side. If you need the support of a block, You're gonna take it. You're gonna put your knee on the block. You're gonna hold on with your hand to the back of the chair. Okay and then you're gonna reach back and you're gonna grab your foot if grabbing your foot is not accessible today just bring the foot to the heel or you can take your strap and you can put your foot into the strap. Right. And then lift. Foot towards your heel like so And when you're doing this, Remember what I said, Lift the thigh muscle up into your hip. Okay. Now, You can do that just with the foot on the floor in this position. Contract that muscle, Lift it up, And you're going to feel a whole stretch down the thigh and into that hip flexor, That muscle that gets really tight from sitting. Okay, So this is the seated variation. Know what we're going to see the variation on the other side and then I will show it to you standing up And then we can repeat it because quad stretch repeated is a good thing. So coming to the other side. Right and again you don't have to pick the foot up can hold it with a strap you can hold your you know your pant leg or you can hold your sock right there's many variations here but the most important thing is really about keeping the hips square and lifting and engaging that muscle just as we did when we're doing those leg lifts right we engage that thigh muscle so you're engaging that thigh muscle you're gonna feel your glute fire up as you feel the stretch in the front of that leg Great. And then relax and let it go. So now i'm going to do this standing up if you're not standing up with me you're just going to repeat one side and then the other when i you to do that all right so if you're standing up you're gonna take your strap You're going to come and stand on the side of your chair. Okay now the leg that's on the outside right is what is the knee that goes to the chair the leg that's on the outside. The knee that goes on top of the chair. Okay? You're going to take a hold of your ankle or your foot or your sock or your pant leg. Or you're going to take your strap. You're going to put it around your. Leg, Your foot, And you can grab it this way as well. Right. So many variations, Whatever you are choosing. Take a hold. Without taking the knee off of the chair, Just lift that muscle up. And feel that stretch. And then relax it. And then lift it up. Then relax it great now if that felt okay I want you to take the knee off the chair look down I want to make sure that both knees are next to each other right I don't want the knee forward or out to the side or way back here right we want to try to get the knees to be in alignment to each other and then we're gonna press down their standing leg and we're gonna lift the muscle of that thigh up now you're working on your balance and you're strengthening the glute muscle on the other side as you're stretching the thighs you're also stretching your chest muscles here Beautiful. And then release. March it out. And walk over to the other side of the chair because now we're gonna put the other knee on top. You take a hold of your foot if you're gonna do that knee stays on the chair and you're going to lift that muscle up and then relax it. Lift that muscle up. And relax it one more time lift that muscle up and relax it then we're going to take the knee as an option off of The chair, Holding onto the chair if you need for balance. Then again lift the muscle up press the standing leg into the floor for support if you really want to play with balance you could take your hands off the chair That's optional. All of this helps to build bones. And now we're going to release and we're going to walk it out. Just walk it out, March it out. Great. Come back to your chair and find a seat. You're going to take your block For this next little series, You can cross at the ankle okay or place the block on the outside of your right foot Cross at the knee and let your foot rest on top of the block. OK, So you're crossing your knees and you're putting your foot on the block or you are crossing at the ankles. OK, I'm going to demo this side crossing at the ankles. So your left. Ankle is crossed or your left knee is on top of the right okay inhale open the arms nice and wide maybe you lift the chin lift the chest And then as you exhale, Bring the arms forward and you're going to take your. Left arm on top of the right. Give yourself a nice big hug here. This feels good stay just like this or if you want to deepen the stretch backs of the hands come together or they touch or you intertwine the wrists lower the shoulders no matter what you're doing lift the elbows up bring the hands away from your face All right, Here comes the movement. Inhale, Lift the elbows, Lift the chest. Exhale bring the chin into your chest inhale lift the elbows lift the chest Exhale, Bring it in. One more time. Inhale, Lift. Exhale. Bring it in. Sit up nice and tall, Unwind, Open the arms into cactus. Take that left leg, Lift it up off the floor, Engage your core. Take that leg straight, Point. Flex, Bend the knee, Hug it in, Take a hold of your shin or your knee. Good and then release. Check it out. Now take the block over to the other side. Again, You can cross at ankles, Or this time I'm gonna demo crossing knees over, Placing my foot on the block. The block doesn't have to be high, It can be low, If that's what you need for your body today. Sitting up nice and tall. Inhale lift the arms out Lift the chest. Exhale right elbow on top of left give yourself a hug Hold it right here if that feels good, Or the backs of the hands. Intertwining here. Shoulders down, Elbows lift. Hands away from the face. Inhale. Lift the chest, Lift the elbows. Exhale. Shin and your elbows tuck into the chest. Inhale. Exhale. One more time. Inhale. Exhale. Lift the elbows, Open the arms into your cactus. Take your foot up off, Let it hover. Beautiful. Engage that thigh muscle. Stretch that leg out, Point it. Flex it. Bend the knee. And then give yourself a nice big hug right here. Plant the foot. And open and close. All right. Roll the shoulders Great let's take our left ear to left shoulder. Bring our chin into our chest. Right ear to right shoulder lift up back through center open up the mouth Ah again. Ah, Beautiful. Nice, Long, Deep breath in, Arms out. Exhale it all the way down. Right so we're going to do one more pose here and there it's going to be in increments like we've been doing We haven't done this in a long time. You're going to take your block. You're going to place it on. The side of the chair. Let's do the right side first. Okay, You're going to take your left leg, You're going to bring it out to the side. So the toes point forward, The knee points forward. If you need to move that other leg because you need a little bit more space, Go ahead and just you adjust as you need to. Now, The foot that's on the floor, I want you to lift the pinky toe side up. So that you're coming to the instep of the foot right so it's not flat anymore it's lifted If this is not working for you today, Keep the foot down on the floor. Otherwise, You lift it. Right then you're going to take your hand to the block You're not going to rest on the block, Right? It's just a gentle weight. You're going to put your left hand on your hip. Open that left shoulder, Turning that right rib cage up. Press the inner edge of that left leg into the floor. So you have this nice, Long, Straight line from the heel to the top of your head. Now, If this is going well, Take the hand to the shoulder or straight up. Coming into your variation of a side plank. Now if you want to make this harder, Take your hand off of your block. Engage your core, Engage that side core. Take a breath here. Inhale rise up open the arms swing that left arm down right arm up for counter stretch and then inhale come on back up to center plant your foot sit up nice and tall take a breath okay same side we're going to make this a little more challenging But you don't have to. You can just repeat what we just did. Right? So here we go. We flex the foot. So that the inside of the foot is on the floor and the pinky side is lifted. We bring our hands to the block. Okay, You can put your other hand on your hip. I actually need to walk this foot in because you're going to press the right foot into the floor as you lift. Other leg up off the floor. So your left leg lifts up off the floor and then maybe the arm comes up, Maybe the other arm comes out, Coming into your side plank pose. Do you feel it? Oh come on up put the foot down swing back feel that stretch and then come on up. And bring your leg back in. Take a breath. Why do we do side plank? We do side plank because these are your stabilizing muscles for walking and balance. Right so it's really important to strengthen those muscles So bring the block on the other side. Take your right leg out to the side. Toes point forward, Knee points forward. Then turn the foot so that the pinky the big toe side is on the floor and the pinky side is lifted option to put your hand on the block right hand on your hip Now you want to make sure that your left hand isn't like out there and you're not going to have any balance or so far in that you can't really find your balance. It's got to be right under your shoulder here. Okay, And then take arm up. Foot still on the floor here on this one. You can also take the other hand off. If you want to really feel the muscles working on that side body. Beautiful. Inhale, Rise up. Right arm down, Left arm reaches up for a stretch. Take a breath. Good, Come back to your center and just notice how you're feeling. Once again, Turn the foot. Hand on the block right hand on your hip turning that left rib cage up press the left foot into the floor to lift the leg up off the floor and then take the variation that works for you maybe you release the hands maybe you don't Maybe you hold on to the chair if that works better for you. And then you rise up, Put the foot down, Swing back. And then come back to center. Bring your hands and feet together and just open and close. Sit up nice and tall. Belly forward, Chest forward, Lift, Lengthen. Shin into your chest. Sit up nice and tall. Interlace the fingers. Reach the arms forward. And again, Tuck your chin into your chest. Then inhale, Rise up with the arms, Exhale, Open wide, Turn the palms up, Slide the elbows back. Sit back if you need to to find comfort here. Take a nice long deep breath in, Sigh it out. Do this again. Close your eyes. If that feels comfortable for you. Just scan your body softening as you work your way up from the toes. To the knees. Soften the hips. And the belly. Relax your back. And the shoulders lifting up the front body, Soften your jaw. Muscles of your face. The way up to the crown of your head. Gently placing the tip of your tongue at the roof of the mouth or behind your teeth, Letting your jaw relax. Take a nice, Long, Deep breath in. Slowly bringing yourself back into this time and space Start to wiggle your fingers and your toes. And then gently bring your hands to your heart center, Bowing in gratitude. Just take a moment to notice how you're feeling. And if there's a quality of this practice you'd like to cultivate into your day. And welcome to join me in chanting Aum to close our practice. Take a breath in. With my gratitude and the light that shines within my heart to yours. I bow. Namaste. Thanks so much, Everybody.