[Chair Yoga with Sandra - Ep. 4]
[00:56:39]
FOUND SOME CALMNESS AND SERENITY HERE TODAY IN THIS
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FOR JOINING ME FOR YOUR YOGA PRACTICE TODAY. I HOPE YOU[00:56:43]
CLASS AND IF YOU DID, TAKE IT WITH YOU AS YOU GO THROUGH YOUR[00:56:26]
OURSELVES AND TOWARDS OTHERS NOW NAMASTE. THANK YOU SO MUCH[00:56:21]
TO REMIND US TO HAVE CLEAR AND LOVING INTENTIONS TOWARDS[00:56:00]
TOGETHER JOIN AND BRING YOUR THUMBS DOWN TOWARDS YOUR[00:55:54]
DOWN TO HEART CENTER. INHALE THE ARMS UP. YOUR PALMS[00:55:42]
BACK INTO OUR BODIES, LETTING OUR EYES GENTLY FLUTTER OPEN.[00:56:11]
YOUR HANDS TOWARDS YOUR LIPS TO REMIND US TO HAVE CLEAR AND[00:56:16]
LOVING COMMUNICATIONS BRING YOUR HANDS TO YOUR HEART CENTER[00:56:06]
FOREHEAD TO REMIND US TO HAVE CLEAR AND LOVING THOUGHTS BRING[00:55:49]
INHALE OUR ARMS UP OVERHEAD. BRING YOUR HANDS ALL THE WAY STARTING TO BRING SOME AWARENESS AND SOME MOVEMENT RELAX AND RELEASE. OTHERWISE, WE'RE GOING TO LIFT OUR HEADS TO. IF YOU WANT TO TAKE A FEW MORE MINUTES TO LET YOUR BODY TWIST NOT FORCING AND SLOWLY WALK YOUR BODY BACK TO THE CENTER WE'RE GOING TO THE LEFT SIDE THE CHAIR LENGTHEN THE SPINE AND LET YOUR LETTING THE BODY START TO SOFTEN YOUR CHAIR SO IF IT FEELS BETTER TO TOUCH THE BACK OF THE UP, WIGGLING OUR FINGERS, WIGGLING OUR TOES, JUST SETTLING INTO SOFTNESS SETTLING INTO STILLNESS, SETTLING INTO AND I INVITE YOU TO STAY IN SAVASANA AS LONG AS YOU WANT THINK ABOUT LETTING YOUR BODY RELEASE, RELAX, AND LET GO.CAN LET THE SHOULDERS ROLL FORWARD A LITTLE BIT. AND JUST TO CENTER AND WE'LL TAKE IT TO THE OTHER SIDE SO WALK THE FEET AND WE'LL SLOWLY COME BACK TO THE CENTER WALK THE FEET BACK OUR BODIES RESET RELEASE RELAX AND LET GO WE'RE GOING TO WALK CHAIR OR LET YOUR SHOULDERS ROUND FORWARD DOESN'T MATTER I TAKING ONE LAST LITTLE TWIST. AGAIN AND JUST ENJOYING THIS MOST IMPORTANT POSE OF OUR CLASS OUR SAVASANA WHERE WE LET GOING TO LET OUR EYES GENTLY FLUTTER CLOSE LET YOUR HEAD KEEPING SHOULDERS STACKED RIGHT OVER HIPS YOU CAN JUST RELAX IN SCOOP BACK A LITTLE BIT ON OUR CHAIR SO THIS TIME INSTEAD OF RELAX LETTING THE HEART RATE COME DOWN A LITTLE BIT MAYBE EYES CLOSE, OVER TOWARDS THE RIGHT SIDE OF YOUR MAT OR THE FLOOR IF YOU SERENITY.
DROP DOWN TOWARDS YOUR CHEST. IF YOU FEEL COMFORTABLE, YOU JUST WANT YOU TO FIND A COMFORTABLE POSITION AND WE'RE BODY TURN AND AGAIN JUST A SOFT TWIST STARTING TO LET THE BODY AND TAKE IT IN TOWARDS OUR CHEST ONE LAST TIME. RELEASE WE'RE GOING TO PLACE OUR HANDS LIGHTLY ON THE RIGHT SIDE OF FALL TOWARDS THE LEFT FOOT.
MM HMM. BREATHING, RELAXING, SLOWLY LIFT THE BODY BACK UP GOING TO TAKE THE UPPER BODY OVER TOWARDS THE RIGHT. MAYBE LINE WITH THAT BODY FOOT SCOOTING UP A LITTLE BIT ON CENTER WE GET ONE LAST LITTLE TWIST BEFORE WE TAKE OUR FINAL YOUR CHAIR INHALE THE ARMS UP BRING YOUR HANDS TO HEART DON'T HAVE A MAT PLACE YOUR HANDS LIGHTLY ON THE OUTSIDE THE CHAIR LENGTHENING UP THROUGH OUR SPINE AND JUST AND IF YOU DON'T LIKE GOING FROM SIDE TO SIDE LIKE I SAID NOTICE YOU PROBABLY FEEL A LITTLE DIFFERENT STRETCH HERE IN. STRETCHING OUT THROUGH THAT LOW BACK. LIFTING UP THE HEAD DIFFERENT TYPE OF STRETCH. DIFFERENT STRETCH FOR THE BODY SLOWLY LIFT THE UPPER BODY UP. LET'S TAKE THAT LEFT LEG OFF BEFORE, YOU CAN KEEP IT DOWN MIDDLE. SO, IT'S JUST A LITTLE KNEE AND WE'RE GOING TO FOLD OVER TOWARDS THE LEFT KNEE. SO, AND WE'LL TURN THE UPPER BODY OVER TOWARDS THIS LEFT FOOT AND THAT DOWN THERE. MAYBE SHAKE IT OUT. AND THEN BRING IT BACK IN ONCE AGAIN.
SLOWLY BRING IT BACK TO CENTER. WE'LL TAKE IT DOWN THE MIDDLE OUR LEGS OVER TOWARDS THE LEFT SIDE OF OUR MATS. WE'RE SLOWLY LIFTING THE UPPER BODY UP WE'LL TAKE THAT LEFT LEG OUT NOSE DOWN TOWARDS THE KNEE FOLD THIS FORWARD ON THIS LEFT SIDE AS I DO THE OTHER SIDE.
NOW, WE'RE GOING TO LIFT THE UPPER BODY UP AND WE'RE I ALWAYS FEEL MORE TIGHTNESS ON MY LEFT HIP SO I PROBABLY DON'T LEG INTO OR THE LEFT LEG IN TOWARDS YOUR CHEST DROPPING THE A STRETCH AND THEN GO AHEAD AND RELEASING THAT RIGHT FOOT DOWN.
RELEASE THAT RIGHT LEG. MAYBE STRETCH IT OUT A LITTLE BIT.
THAT'S PERFECTLY OKAY. WE'RE TRYING TO EVEN OUT OUR BODIES.
BRINGING IT STRETCH IN THE HIP, LENGTHENING UP THROUGH YOUR SPINE, AND SOFTLY, LIGHTLY ON THE KNEE JUST TO FEEL A LITTLE BIT MORE GOING TO TURN THE UPPER BODY A LITTLE BIT TOWARDS THIS LEFT BREATHING, LETTING GO, RELAXING, FOLDING AS FAR OVER THE STRONG LEFT LEG AS YOU WANT TO GO AND WE'LL CROSS IT OVER. THIS TIME, WE'LL MAKE SURE WE FLEX TO THE LEFT AND WE'LL MAKE OUR LITTLE HIP CIRCLES GOING DOESN'T MATTER WHICH DIRECTION YOU GO IN BECAUSE WE YOU KNOW AND SLOWLY BRING IT BACK TO CENTER. ONE MORE TIME, TAKE IT PULLING THE TOES BACK TOWARDS YOUR NOSE. YOU'LL FEEL MORE OF THIS LEFT FOOT OR PROTECTING THIS LEFT KNEE, PRESSING DOWN TOWARDS THIS STRONG RIGHT TO GET SOME MOVEMENT AND LUBRICATION IN THOSE HIPS SO MAKE EM.
YOU CAN MAKE THESE CIRCLES AS BIG OR AS SMALL AS YOU WANT TO IMPORTANT. NOW, CHANGE THE DIRECTION OF YOUR CIRCLE.
WE ALWAYS GO IN BOTH DIRECTIONS SO JUST START WHICHEVER WAY IT FOUR STRETCH HIP STRETCH ON THE OTHER SIDE SO TAKING THE RIGHT FROM SIDE TO SIDE. MAYBE YOU LIKE JUST TAKING IT DOWN THE YOU AND JUST NOTICE THE DIFFERENCE IN THE STRETCH. NOTICE WHICH HANDS TO THE HEART AND WE'LL GET THAT SAME LITTLE FIGURE INHALE THE ARMS UP OVERHEAD. BRING THE ARMS TO GODDESS. COME THAT RIGHT LEG IN TOWARDS THE CHEST ONCE AGAIN AND THEN FEELS RIGHT FOR YOUR BODY. SLOWLY LIFT BACK UP. WE'LL TAKE BREATHING INTO THE SOFTNESS HERE. BREATHING INTO THE MUCH AS YOU CAN AND AGAIN MAKE SURE THAT YOU'RE FEELING THIS IN YOUR HIP AND NOT JUST MOVING YOUR LEG AROUND SO I WANT YOU FOOT. SO, TURN THE UPPER BODY A LITTLE BIT AND TAKE IT OVER FEELS RIGHT FOR YOU KEEPING THAT UPPER BODY LIFTED UP AS BODY RELEASE OVER THAT RIGHT KNEE. AGAIN, JUST TAKING THE I'M JUST GIVING YOU CUES AND SUGGESTIONS HERE. YOU DO WHAT CENTER. SO, JUST LISTEN TO WHAT YOUR BODY'S TAKE AND TELLING UP OFF YOUR CHAIR. PRESS THAT RIGHT HIP DOWN AS YOU FOLD OVER DOWN. SO, MAKE SURE THAT THAT RIGHT HIP DOESN'T START TO COME AND SLOWLY LIFT UP AGAIN AND WE'LL TAKE IT TOWARDS THE RIGHT FEELING THE STRETCH. YOU'RE GOING TO PROBABLY FEEL IT IN EXHALE. REACH YOUR ARMS ALL THE WAY OUT AND UP AND BRING YOUR HALFWAY. INHALE. EXHALE. BOIL AND SURRENDER. LIFT UP HALFWAY.
WAY IT FEELS BETTER FOR YOU. MAYBE YOU DON'T LIKE MOVING FOLD AS DEEP AS YOU WANT TO TAKE IT.
LEFT HIP AS YOU'RE PRESSING THAT LEFT HIP DOWN SO DON'T LET A LITTLE DIFFERENT STRETCH HERE YOU MIGHT FEEL IT A LITTLE BIT TENSION IN YOUR BODY THIS MORNING. MAYBE IT'S ALL THAT RIGHT FOOT. THIS TIME, WE'LL PRESS THAT RIGHT HIP THROUGH THIS. AND THEN WE'LL LIFT THE UPPER BODY BACK UP AND CONTINUE TO PRESS THAT LEFT HIP DOWN AND JUST LET YOUR UPPER GOING TO TURN THE UPPER BODY SO IT'S FACING THIS RIGHT KNEE AND THAT LEFT HIP COME UP OFF THE CHAIR MAKE SURE THAT YOU TENSION.
TENSION, AND MAYBE YOU'RE NOT FEELING ANY TIGHTNESS AND DON'T HOLD YOUR BREATH. MAKE SURE THAT YOU'RE BREATHING THE CENTER OF THE BACK THIS TIME.
TAKE IT TO CENTER ONCE AGAIN AND JUST NOTICE HOW YOU'RE MORE IN THIS LEFT SIDE OF THE BACK LITTLE BIT MORE IN THE THEN WE'RE GOING TO LEAN OVER TOWARDS THE RIGHT KNEE SO JUST THIS RIGHT FOOT FLEX WE WANT TO PROTECT OUR KNEES SO KEEP THAT UPPER BODY TOTALLY RELEASE. YOU CAN LET YOUR ARMS FLOAT DOWN TO YOUR BODY.
BREATHING INTO WHEREVER YOU'RE FEELING THE TIGHTNESS, THE THE STRETCH IN THAT RIGHT HIP. SO, DO WHAT FEELS RIGHT FOR MORE YOU FOLD OVER THAT LEG. THE MORE YOU'RE GOING TO FEEL EITHER SIDE OF THE BODY OR YOU CAN KEEP YOUR HANDS UP. SO RIGHT FOOT FLEX AS MUCH AS YOU CAN RIGHT HAND PRESSES GENTLY HIP LENGTHENING UP THROUGH YOUR SPINE AND THEN WE'RE GOING TO DOWN ON THE RIGHT KNEE JUST A LITTLE BIT OF A A LITTLE BIT OF AND THEN SLOWLY GOING TO LIFT THE UPPER BODY UP AND WE'RE SOFTNESS. JUST BREATHING INTO WHEREVER YOU NEED TO.
MORE LITTLE HIP CIRCLE AND THEN WE'LL DRAW THAT LEG BACK IN GOING TO CROSS IT OVER FOR THAT FIGURE FOUR STRETCH AGAIN JUST WE ALWAYS GO IN BOTH DIRECTIONS SO IT DOESN'T REALLY MATTER SOCKET SO YOU CAN FEEL THAT HIP MOVING. NOW, CHANGE THE SO, SOMETIMES HELPS JUST TO PUT YOUR HAND RIGHT IN THAT HIP YOU'RE GOING TO FEEL IN THAT RIGHT HIP. YOU CAN LET YOUR WHICHEVER WAY IT FEELS MORE COMFORTABLE FOR YOU. AGAIN THE TAKE THE BODY FORWARD THE MORE FORWARD YOU COME, THE MORE ONCE AGAIN PULL IT IN TOWARDS YOUR CHEST AND NOW WE'RE I'M CONTINUING TO STRETCH OUT THIS HIP YOU CAN ALWAYS CROSS YOUR ANKLES IF THAT FEELS BETTER FOR YOU OTHERWISE YOU PRESSURE THERE JUST TO FEEL A LITTLE BIT MORE OPENING IN THAT LUBRICATION IN THAT HIP, TRYING TO KEEP THE SPINE NICE AND LONG CAN BRING THE LEG UP ONTO THAT LEFT LEG WE'RE GOING TO KEEP DIRECTION OF YOUR CIRCLE HIPS. WE'RE GOING TO TAKE THAT RIGHT LEG OUT TO THE RIGHT SIDE OF OUR CHAIR AND WE'RE GOING TO MAKE LITTLE HIP CIRCLES. JUST HERE AND MAKING SURE THAT YOU'RE GETTING IN THERE AND ROLLING THAT HIP SOCKET AROUND AND NOT JUST MOVING THE LEG.
WHICH WAY WE START. BREATHING. DON'T FORGET YOUR BREATH. ONE AND GETTING IN THERE AND MOVING THAT HIP AROUND, GETTING SOME LIFTING UP THE HEAD, STACKING THE SHOULDERS BACK UP OVER THE CHEST. WE'LL DROP THE NOSE DOWN TOWARDS THE KNEE JUST GETTING OVERHEAD. BRING THE HANDS TO YOUR HEART CENTER AND WE'LL EXTENDED ANKLE. BACK TO WARRIOR TWO. RIGHT ARMS GOING TO FLOAT WANT TO LEAN BACK SO AGAIN TAKE IT TO WHERE YOU FEEL YOUR EDGE AND THESE WARRIORS. INHALE THE ARMS UP OVERHEAD. BRING YOUR ALL THE WAY AROUND TO MEET THAT LEFT HAND. ARMS COME UP OPEN. WE'RE LIFTING AND STRETCHING. AND WE'LL SLOWLY THAT GREAT STRETCH IN THE LOW BACK.
NOT TO DROP THAT CHEST DOWN. YOU WANT TO KEEP THE CHEST THERE'S LOTS OF SPACE BETWEEN THE EARS AND THE SHOULDERS OPENING UP TO WARRIOR TWO FLIPPING THE LEFT PALM AND WE'RE NOT DRAWING THOSE SHOULDERS UP BY THE EARS SO FLIP AND REVERSE.
COME BACK TO WARRIOR TWO. FLIP THE PALM REVERSE. COME BACK TO WARRIOR TWO. EXTENDED ANGLE. ONE MORE TIME. WARRIOR TWO.
REVERSING THAT WARRIOR TAKING A LITTLE LEAN BACK AS MUCH AS YOU WHERE YOU'RE FEELING THE STRETCH COMING BACK TO WARRIOR BREATHING INTO THIS WARRIOR ONE BEAUTIFUL FIERCE WARRIORS I BODY LIFTING UP THE ARMS AND EVEN THOUGH THE ARMS ARE LIFTED ARMS UP OVERHEAD AND WE'LL JUST TAKE A MOMENT HERE TO NOTICE THE LEFT SIDE OF YOUR THE LEFT SIDE OF THE ROOM INHALING THE AGAIN IT'S A VERY ACTIVE POSE LOWER BODY IS PRESSING DOWN THE WAY YOU HAVE TO ADJUST THAT BACK FOOT A LITTLE BIT SO YOU CAN EXTEND IT WITH A SOFT BEND OR YOU CAN EXTEND IT ALL THE BACK LEG AS YOU NEED TO SO YOUR HIP POINTS ARE FACING TOWARDS KNOW YOU GUYS ARE LOOKING BEAUTIFUL IN YOUR WARRIOR POSES WHAT OUR BODY'S FEELING LIKE IN THIS BEAUTIFUL WARRIOR ONE POSE TOWARDS THE MIDDLE OR THE PINKY SIDE OF THAT FOOT EXTEND YOUR CAN TURN THOSE HIP POINTS TOWARDS THE LEFT SO ADJUST THAT EXTENDING SCOOTING WAY UP ON OUR CHAIR EXTENDING THE LEFT RIGHT LEG AGAIN YOU CAN KEEP IT BENT IF THAT FEELS BETTER YOU SAME LITTLE WARRIOR SERIES ON THE OTHER SIDE SO THIS TIME EVEN IF YOU NEED TO PULL THE RIGHT HIP BACK GO AHEAD AND DO UNTWIST OUT OF THAT WE'LL TAKE IT DIRECTLY TO THE OTHER SIDE HANDS TO HEART CENTER. DRAW THAT RIGHT LEG IN TOWARDS YOUR WALK BACK TO THE FRONT OF OUR MATS. LOT OF ACTIVE WORK THERE DRAW IT OVER THAT RIGHT EAR KEEP THE CHEST OPEN. SO, TRY RIGHT ARM EITHER STRAIGHT UP TOWARDS THE SKY OR MAYBE WE ALL THE WAY AROUND TO MEET OUR RIGHT HAND. WE'RE GOING TO OVERHEAD TWISTING THE UPPER BODY BRINGING LEFT ELBOW TO THE GODDESS. COMING HALF INHALE HELPING LIFTING UP HALFWAY BACK TO WARRIOR TWO. WE'RE GOING TO TAKE THIS LEFT HAND WANT TO PROTECT OUR KNEES SO KEEP THAT KNEE TRACKING OVER LEG KNEE AND ANKLE SHOULD LINE UP TOGETHER KNEE SHOULD BE THEY'RE BENT EVENLY IF YOU NEED TO PULL THAT LEFT HIP BACK GO OUTSIDE OF THE RIGHT KNEE CHECKING OUR MAKING SURE THAT LENGTHENING UP THROUGH YOUR SPINE LIFTING THE ARMS UP TWO EXTENDED ANGLE LEFT ARM REST LIGHTLY ON THAT LEFT THIGH WAIST WE'RE LIFTING UP SO LIFTING UP THE SIDES OF THE FREE FEET ARE PRESSING DOWN INTO THE EARTH AND FROM THE IS OUR BEAUTIFUL EXTENDED ANKLE POSE. COMING BACK TO WARRIOR LIGHTLY ON THE RIGHT THIGH LEFT ARM IS GOING TO COME RIGHT OVER THAT INHALE THE ARMS UP OVERHEAD BRING YOUR HANDS TO HEART CENTER WE'LL SCOOT UP A LITTLE BIT ON OUR CHAIR WE'LL GET THAT BREATHING INTO THIS TWIST AND SLOWLY COME OUT OF THE TWIST THAT FRONT KNEE TO FALL IN TOWARDS THE CENTER YOUR BODY WE TRACKING TOWARDS THE PINKY SIDE OF THAT FOOT SO YOU NEVER WANT SO RIGHT ELBOW TO THE OUTSIDE OF THE LEFT KNEE KNEES ARE BENT BRING THE HANDS UP OVERHEAD AND WE'RE BACK IN WARRIOR ONE JUST BACK TO WARRIOR TWO. FLIP THE PALMS REVERSE.
COMING BACK TO WARRIOR TWO, EXTENDED ANGLE.
AGAIN VERY ACTIVE POSE COMING BACK TO WARRIOR TWO WE'RE THE LOWER BODY DOWN AS WE'RE LIFTING UP FROM THE WAIST SO WARRIOR TWO. GAZE CAN BE OVER THE INDEX FINGER OF THIS RIGHT RIGHT AND WE'RE IN OUR BEAUTIFUL CHI WARRIOR ONE. JUST AHEAD AND DO THAT YOU WILL KEEP YOUR KNEES BENT EVENLY SLOWLY CENTER WE'RE GOING TO GET A TWIST ON THE RIGHT AND THE LEFT WHERE WE STARTED. BRING YOUR HANDS TO HEART CENTER AND WE'LL MAT. INHALING THE ARMS UP OVERHEAD. BRINGING YOUR ARMS TO ALL THE WAY OUT AND UP AND BRING YOUR HANDS TO HEART LENGTHEN OUT THROUGH YOUR SPINE EXHALE AND FOLD REACH YOUR ARMS BEFORE WE DO THE ELLA WARRIOR SERIES ON THE OTHER SIDE UNTWIST OUT OF THAT. BRING THE LEGS BACK TO THE FRONT OF YOUR GOING TO EXTEND OUR ANGLE SO THIS RIGHT ARM IS GOING TO REST GOING TO BE IN FRONT. LEFT ARM AND BACK. THIS IS OUR BEAUTIFUL WE'RE GOING TO OPEN UP TO WARRIOR TWO. SO, RIGHT ARM IS ADJUST THAT LEFT LEG AS YOU NEED TO. LENGTHEN UP THROUGH CENTER OF YOUR MAT OR FOR A LITTLE BIT MORE SENSATION. YOU CAN EXTEND IT BEHIND YOU EITHER WITH THE SOFT BEND OR WITH THE LEG.
TOWARDS THAT LEFT LEG LENGTHENING UP AGAIN PRESSING FLIP THE PALM ON THAT RIGHT HAND AND WE'RE GOING TO STRETCH TWO. FLIP YOUR PALMS AND REVERSE GOING TOWARDS THAT LONG SIDE STRETCH SO TAKE A WHERE IT FEELS COMFORTABLE FOR YOU. THIS OUR HEAD OR MAYBE WE CAN TAKE IT OVER INTO A LITTLE BIT OF A PRESSING DOWN. SO, IT'S A VERY ACTIVE POSE. LENGTHENING UP AND WE'RE GOING TO TURN OUR UPPER BODY TO THE RIGHT AND YOU DRESS IN A ONE. UPPER BODY IS LIFTING AS THE LOWER BODY IS ARE LINED UP TOGETHER. THIS LEFT LEG, YOU CAN EXTEND IT THE CHAIR. WE'RE GOING TO CHECK OUT OUR ALIGNMENT HERE. WE'RE WE'RE GOING TO SCOOT UP A LOT ON OUR CHAIR. JUST MAKE SURE HAND. WE'RE GOING TO REVERSE OUR WARRIOR. SO, WE'RE GOING TO YOUR SPINE SO THAT HIP POINTS ARE SHOULD BE FACING TO THE SPINE. INHALING YOUR ARMS UP OVERHEAD IF IT FEELS RIGHT AS MUCH AS YOU CAN. LENGTHENING UP THROUGH YOUR LIKE IN THIS CHAIR POSE, CHAIR AND WARRIOR ONE, BEER OF A THROUGH THE UPPER BODY PRESSING DOWN THROUGH THE LOWER BODY.
TAKING A MOMENT HERE TO FEEL WHAT OUR BODIES ARE FEELING COMFORTABLE AND AND THEN TURNING AND LOOKING TOWARDS THE THE BODY. WE'RE GOING TO SCOOT UP A LITTLE BIT ON OUR CHAIR.
MORNING. SO, WE'LL START OVER TO THE RIGHT. WE'RE GOING TO AND EXHALE RELEASE INHALE LIFT EXHALE, RELEASE. EXTEND YOUR ARMS UP TILL WE FEEL A NICE STRETCH IN THE BACK OF THE WE'RE GOING TO WORK ON OUR SEATED WARRIOR SERIES THIS FEEL A STRETCH AND THEN RELEASE THE ARMS DOWN WE'LL DO THAT TWO ARMS OUT AND LET YOUR ARMS FLOAT DOWN TO EITHER SIDE OF STRAIGHT LEG. WE'RE GOING TO PLACE OUR HANDS ON OUR WAIST WITH THE SOFT BEND. YOU CAN KEEP IT BENT RIGHT DOWN THE GOING TO MAKE SURE THAT THIS RIGHT KNEE AND THIS RIGHT ANKLE MIGHT HAVE TO ADJUST THIS LEFT LEG OF ITS BACK TO YOU'RE NOT GOING TO BE ABLE TO TURN YOUR UPPER BODY TO THE RIGHT. SO, MORE TIMES INHALE LIFT STRETCH TO THE BACK OF THE SHOULDERS EXTEND AND BEND EXTEND AND BEND EXTEND AND BEND ONE MORE TIME THE ELBOWS TOGETHER AND OPEN ONE MORE TIME BRING THE ELBOWS EXTEND THE ARMS OUT TO GODDESS ARMS. OPENING UP THE HEART AND YOUR HANDS ALL THE WAY DOWN TO HEART CENTER. WE'RE GOING TO THE ARMS FLOAT DOWN TO EITHER SIDE OF THE BODY. AGAIN, MAYBE BEND AND EXTEND BEND AND EXTEND BEND AND EXTEND BEND AND EXTEND THAT YOU'RE SECURE BACK THERE. I DON'T WANT ANYBODY COMING OFF BRING THAT RIGHT LEG OVER TO THE RIGHT SIDE OF OUR CHAIR.
EXTEND THE ARMS UP BEND THE ELBOWS OUT AND WE'RE GOING TO SHOULDERS YOU MIGHT HAVE TO REALLY LIFT THOSE ARMS UP TO KNOWS WHAT'S GOING ON YOUR BODY BETTER THAN YOU DO.
TOGETHER WE'RE GOING TO JOIN THE PALMS TOGETHER LIFT THE AND EXTEND. ONE MORE TIME. BEND IT IN. EXTEND BOTH ARMS AND LET TOGETHER AND OPEN BRING THE ELBOWS TOGETHER AND OPEN BRING BRING THE ELBOWS TOGETHER AND OPEN CLOSE BRING THE ELBOWS OPENING UP OUR CHEST INHALE THE ARMS UP AND BEND THE ELBOWS.
EXTEND AND BEND EXTEND AND BEND A DOWN AND BRING IT BACK UP, THAT'S PERFECTLY FINE. AGAIN, LEFT ARM AT SHOULDER HEIGHT IF YOU CAN. IF YOU NEED TO DROP ARM EXTENDED. KEEP IT NICE AND ACTIVE. PALM CAN FLOAT DOWN OR ON THOSE SHOULDERS A LITTLE BIT. PALMS DOWN AND PALMS UP SHOULDERS UP AND DOWN. INHALE THE ARMS UP OVERHEAD. BRING WE'RE GOING TO BEND THAT RIGHT ARM IN AND EXTEND. KEEP THAT PALMS DOWN. FLIP THE PALMS UP. JUST GETTING THERE AND WORKING THIS TIME. EXTEND BOTH ARMS. FLIP THE PALMS UP. FLIP THE YOU NEED TO SHAKE YOUR ARMS OUT A LITTLE BIT. ROLL THE ONE MORE TIME DOWN AND UP. NOW, WE'RE GOING TO KEEP THE LEFT MOVING AND LUBRICATED AS WE START TO AGE LITTLE BIT NOW, WE'LL DO THE SAME THING ON THE OTHER SIDE YOU NEED TO DROP IT DOWN FOR A COUPLE OF BREATHS AND THEN BRING IT BACK UP HANG IN THERE YOU GOT THIS JUST WORKING ON EXTEND AND BEND ONE MORE TIME EXTEND AND BEND BEND THE RIGHT LISTEN TO WHAT YOUR BODY IS TRYING TO TELL YOU. NOBODY THOSE ARMS AND SHOULDERS A LITTLE BIT EXTEND AND BEND PALMS DOWN AND PALMS UP WE WANT TO KEEP THOSE SHOULDERS PALM CAN BE UP WHICHEVER WAY IT FEELS MORE COMFORTABLE FOR YOU.
ARM IN RELEASE THE ARMS LET THE ARMS FLOAT AND SHAKE IT OUT A SIDE OF YOUR HIP THAT'S PERFECTLY NORMAL ALWAYS FEEL A WANTS TO COME MAYBE ON THE OUTSIDE MAYBE ON THE MIDDLE EVEN TRY TO KEEP YOUR ARMS AT SHOULDER HEIGHT WE'RE GOING TO BEND THAT LEFT ARM KEEP THE RIGHT ARM STATIONARY SO THE PALMS UP AND FLIP THE PALMS DOWN TRY TO KEEP YOUR SHOULDERS WE'RE GOING TO TURN THE UPPER BODY TO THE LEFT AND WHENEVER ARM AND BEND EXTEND AND BEND EXTEND AND BEND EXTEND, AND TRY KEEP THAT RIGHT ARM VERY ACTIVE WE'RE GOING TO EXTEND THE LEFT HANDS ALL THE WAY DOWN TO HEART CENTER. EXTEND YOUR ARMS OUT TO GODDESS. COME HALFWAY. INHALE. EXHALE. FALL LIFTING UP BOTH OF YOUR ARMS ALL THE WAY OUT AND UP AND BRING YOUR HANDS TO HEART CENTER WE'LL GET THAT LITTLE TWIST ON THE OTHER SIDE MAYBE ON TOP JUST TAKE IT TO WHERE IT FEELS COMFORTABLE FOR TO EVEN OUT THE SIDES OF OUR BODIES ALWAYS DOING THE SAME DEEPENING THE TWIST IF YOU'D LIKE. AND THEN WE'LL SLOWLY THAT TWIST. INHALE THE ARMS UP OVERHEAD. BRING THE ARMS TO ON YOU. SO, JUST DO WHAT FEELS RIGHT FOR YOU.
KNEE. MAYBE IT COMES IN THE CENTER. JUST GO TO WHERE IT IF YOU TRY TO FORCE YOUR BODY, IT'S JUST GOING TO TIGHTEN UP UP THAT RIGHT ARM TOWARDS THE SKY. MAYBE GETTING THAT LITTLE BREATHING INTO THE TWIST. SLOWLY START TO AND COME OUT OF FEELS GOOD FOR YOU. AGAIN, WE DON'T TRY TO FORCE OUR BODIES.
THROUGH YOUR SPINE EXHALE AND FOLD WE'LL TAKE THE LEFT HAND AT THE WAIST. WE'RE GOING TO TAKE THAT LEFT ELBOW TO THE RIGHT ARM IS NOT GOING TO MOVE BUT IT'S VERY ACTIVE WE WANT TO AND RELEASE THAT ARM DOWN. ONCE AGAIN, LIFT UP HALFWAY.
LENGTHEN YOUR SPINE. EXHALE AND FOLD. REACHING YOUR ARMS ALL LENGTHENING THE ARM UP OPENING CHEST AND BREATHING RELEASE LEGS CENTERED DOWN THE FRONT OF YOUR MAT. WE'RE JUST TWISTING PULL THAT LEFT ARM BACK OPENING UP THE JUST BREATHING IT'S GOT A LOT GOING ON HERE USING THAT RIGHT HAND FOR LEVERAGE TO KEEP THAT RIGHT ARM UP SHOULDER HEIGHT IF YOU CAN IF COME OUT OF THAT. INHALE THE ARMS UP OVERHEAD. BRING THE BIT OF A NECK STRETCH BY LOOKING UP AT THOSE RIGHT THAT LEFT ARM DOWN LET'S COME UP HALFWAY LENGTHENING OUT YOU'RE READY WILL YOU TAKE THAT RIGHT ELBOW TO WHEREVER IT AGAIN TAKE IT TO WHEREVER IT FEELS COMFORTABLE FOR YOU OPEN THE SHAPE OF A T. FLIP THE PALMS UP AND THEN FLIP THE PALMS DOWN. FLIP THE PALMS UP AND FLIP THE PALMS DOWN THE JUST GRAB A HOLD OF THAT LEFT SHIN SO WHEREVER YOU FIND THAT TWISTING ON THE LEFT THE RIGHT. BREATHING INTO THE TWIST.
WE'RE TRYING TO OPEN UP THAT LEFT CHEST AS MUCH AS WE CAN SO WE'RE GOING TO PLACE THE RIGHT HAND TO THE OUTSIDE OF THAT INHALE THE ARMS UP OVERHEAD JOIN THE PALMS TOGETHER KEEPING LITTLE BIT MORE ON MY LEFT SIDE THAN I DO MY RIGHT WE'RE TRYING THE KNEES TRACKING STRAIGHT DOWN THE FRONT OF OUR MATS YOU AND YOU MIGHT FEEL A LITTLE DIFFERENT STRETCH ON EITHER BIT MORE IN A CHAIR SOME OF THESE EXERCISES ARE STILL BALANCING LUBRICATED WORK ON OUR BALANCE AND EVEN THOUGH WE'RE SITTING EXTEND BEND AND EXTEND I'M SO GLAD YOU GUYS ARE JOINING ME CHAIR TWIST HERE. INHALE THE ARMS UP OVERHEAD. BRING THE WE WANT TO FEEL STRETCH, SENSATION. WE WANT TO FEEL UP A LITTLE BIT ON OUR CHAIR. WE'RE GOING TO CHECK TAKE A BIT. HANG IN THERE. WE'RE GOING TO KEEP THAT LEG LIFTED.
INHALE THE ARMS UP OVERHEAD. BRING YOUR ARMS TO GODDESS.
EXTEND. BEND THE KNEE AND EXTEND THE KNEE. BEND AND FOR THIS YOGA CLASS THIS MORNING SO SO IMPORTANT THAT WE OUTSIDE OF THAT RIGHT KNEE. MAYBE IT COMES ON TOP OF THE TURNING OVER TOWARDS THE RIGHT. LEGS DON'T MOVE. SO, KEEP THE EXHALE ONE MORE. INHALE. EXHALE. SLOWLY RELEASE IT DOWN.
UP AND BRING YOUR HANDS TO HEART CENTER WE'LL TAKE THE HALFWAY. LENGTHEN OUT THROUGH YOUR SPINE. EXHALE AND REACH YOUR BODY. DEEPENING THE TWIST GOOD. SO, JUST TAKE THESE POSES TO WHERE IT FEELS RIGHT FOR THIS IS A YOGA CLASS SO WE AVOID PAIN AS MUCH AS WE CAN.
KEEP ACTIVE KEEP OUR JOINTS MOVING KEEP OUR JOINTS ACTIVATION YOU'RE GOING TO FEEL IN THAT LEG. BEND THE KNEE AND YOUR NOSE. YOU CAN FEEL THE ACTIVATION IN THE TOP OF THIS WHERE YOU'RE FEELING TIGHTNESS, WHERE YOU'RE FEELING SOME FINGERTIPS PULLING THAT RIGHT ARM BACK AND UP AND GO AHEAD HALFWAY LENGTHEN OUT THROUGH YOUR SPINE EXHALE AND THIS TIME NEXT TO YOUR LEFT FOOT. INHALE YOUR ARMS UP OVERHEAD. BRING LEFT LEG IN TOWARDS OUR CHEST TAKING THAT MOMENT JUST TO PULL PALM TO TOUCH. WE'RE GOING TO TURN THE UPPER BODY FIRST. SO, EXHALE AND FOLD. REACH BOTH OF YOUR ARMS ALL THE WAY OUT AND THE LEG IN LENGTHEN UP THROUGH YOUR SPINE AND NOW WE'LL DROP RIGHT ARM WE'RE GOING TO LIFT UP THAT LEFT ARM TO THE SKY THE WAY OUT AND UP. BRING YOUR HANDS TO HEART CENTER. SCOOTING WE'RE GOING TO LIFT UP HALFWAY AGAIN LENGTHENING THE SPINE LEFT ANKLE MAYBE ON TOP OF THE ANKLE OR THE FOOT OR MAYBE WE DO ALL THE WORK HERE. KEEP THAT LEG LIFTED. JUST FOR A COUPLE TIME. WE'LL PULL IT IN TOWARDS THE CHEST AND WE'RE JUST GOING TO KEEP THAT LEG UP. KEEP YOUR CORE ENGAGED. LET THE CORE KEEP THE CORE ENGAGED IF YOU CAN LIFT THAT LEG JUST A LITTLE IN TOWARDS YOUR CHEST EXTEND IT OUT AND BEND IT IN EXTEND AND THE RIGHT TRACK. YOU'RE RIGHT HERE WITH ME TODAY. STOPPING EXERCISES EVEN THOUGH WE'RE SITTING SO IMPORTANT. YOU'RE ON HIPS SO REMEMBERING THAT NICE LONG SPINE PRESSING BACK AND WE'LL RELEASE IT FORWARD COMING INTO OUR EXTEND AND BEND THAT THIGH STARTING TO TALK TO ME A LITTLE CHEST. FEELING THOSE SHOULDER BLADES TOUCH EACH OTHER IN THE OVER HIPS, EXTENDING THE LEG, PULLING THE TOES BACK TOWARDS AND TAKING A SIP OF WATER ANYTIME YOU NEED TO. ONE MORE.
INHALING, LIFTING THE UPPER BODY UP, STACKING SHOULDERS LET YOUR BODY RELEASE TO WHERE IT WANTS TO FIRST ONE TODAY BACK. LET'S COME HALFWAY WITH A LONG SPOT. SO THINK ABOUT LEFT THIGH. THE MORE YOU PULL THOSE TOES BACK, THE MORE OF AN NICE STRETCH IN THE BACK OF THAT LEG AND JUST BEND THE LEG FEEL THAT NICE STRETCH IN THE LOW BACK. IF YOU DROP YOUR CHIN LITTLE BIT MORE IN THAT LOW BACK. AGAIN, JUST BREATHING THE NOSE DOWN TOWARDS THAT LEFT KNEE AGAIN, JUST BREATHING INTO TENSION. TRY TO LET THAT TIGHTNESS AND TENSION GO.
PULL THOSE TOES BACK FOR TOWARDS OUR NOSE SO YOU FEEL A BEND IT IN AND EXTEND IT OUT. BEND IT IN. EXTEND IT OUT. BEND SLOWLY LIFT YOUR HEAD BACK UP WE'LL EXTEND THAT LEG OUT WE'LL INTO THIS STRETCH. ENJOYING THE STRETCH IN THE LOW BACK.
MORE IN TOWARDS YOUR CHEST INHALE. EXHALE. JUST ONE MORE YOUR ARMS TO GODDESS. OPENING UP YOUR HEART. OPEN UP YOUR SHOULDERS UP AND LET THE SHOULDERS SOFTEN DOWN. TAKE THE BREATH. INHALE. EXHALE. SLOWLY RELEASE THAT FOOT DOWN. MAYBE EITHER SIDE OF THE BODY SHRUG THE SHOULDERS UP BY THE EARS LOWER BODY DOWN AS WE'RE LIFTING THOSE ARMS UP TOWARDS FIRST FORWARD FOLD SO DON'T FORCE THIS FORWARD FOLD JUST HEAD LENGTHENING UP THROUGH THAT SPINE SIT BONES ARE LENGTHENING ALL THE WAY FROM THE WAIST TO THE CROWN OF THE AND LET THE SOFTEN. COUPLE MORE TIMES. STRETCH THE SHOULDERS UP UP BY THE EARS SO KEEP THOSE SHOULDERS SOFT PRESSING THE STRETCHING THROUGH THE ARMS WE'RE NOT DRAWING THE SHOULDERS SHOULDERS SOFT SO EVEN THOUGH WE'RE LIFTING THROUGH IT IN. EXTEND IT OUT. BEND IT IN. EXTEND IT OUT. ONE MORE RIGHT LEG IN TOWARDS YOUR CHEST. TAKING A MOMENT AND TO BEND EXTEND TRY TO KEEP YOUR SHOULDERS STACKED OVER YOUR SHAKE IT OUT A LITTLE BIT. PLACE THAT RIGHT FOOT RIGHT OF BREATHS, YOU GOT THIS. MAYBE PULL THAT LEG UP A LITTLE BIT DOWN TOWARDS YOUR KNEE, YOU'RE GOING TO FEEL THAT STRETCH A THE SKY RELEASE THE ARMS AND LET THE ARMS FLOAT DOWN TO IF THE MIND STARTS TO WONDER, BRING IT BACK TO THAT EXHALE LOWER. KEEPING THE FOCUS ON THE BREATH.
INHALE WHEN YOU LIFT AND EXHALE AS WE LOWER. INHALE LIFT AND WAIST ALL THE WAY TO THE FINGERTIPS BREATH BREATHING, INHALE WE'LL TAKE IT TO THE OTHER SIDE SAME THING ON THIS YOUR OWN BREATH PATTERN.
DOWN. TAKE A NICE, BIG STRETCH OVER TOWARDS THE RIGHT, KEEPING BRING THE PALMS TO TOUCH INTERLACE THE FINGERS AND SIDE GLUE THE RIGHT SIDE DOWN AS YOU LIFT UP FROM THE WAIST OVERHEAD. THIS TIME, WE'RE GOING TO DROP THAT RIGHT ARM OTHER SIDE AND WE'RE GOING TO FLOW WITH THIS. AGAIN, USING THINKING ABOUT MAKING AS MUCH LENGTH AS YOU CAN FROM YOUR STRETCHING, SMILING, LIFT THAT ARM UP AND WE'LL TAKE IT TO THE AND LET THE SHOULDERS SOFTEN. ONE MORE TIME, STRETCH THE STRETCH THE FINGERS UP TOWARDS THE CEILING TRY TO KEEP THE INTENTION. LET'S TAKE ONE MORE ON EITHER SIDE.
LENGTHENING FROM THE WAIST ALL THE WAY THROUGH THAT LEFT ARM LEFT SIDE OF THE BODY. SO, REALLY FOCUS ON PRESSING THE THIS LEFT HIP AND THIS LEFT FOOT GLUED TO THE CHAIR AND THE AND SLOWLY COME BACK UP TO CENTER. INHALE YOUR ARMS UP OR TENSION. TRY TO LET THAT TIGHTNESS AND TENSION GO.
EARTH. I WANT YOU TO FEEL THAT STRETCH ALL THE WAY DOWN THE FOOT DOWN, PRESSING THE HIP DOWN INTO THE CHAIR AND BREATHING INTO WHEREVER YOU MIGHT BE FEELING SOME TIGHTNESS FEELS OKAY FOR YOUR NECK PRETTY BIG NECK STRETCH AND AGAIN MAYBE LOOKING TOWARDS THAT RIGHT SHOULDER ONLY IF IT SPINE AND GENTLY NICK. JUST BREATHING INTO THIS TWIST.
WE'RE GENTLY GOING TO LET OUR HEAD TURN. BREATHING INTO THIS LEFT INHALE THE ARMS UP AND DRAW BOTH OF YOUR ARMS ALL THE OPENING THE CHEST. INHALE. LIFT THE ARMS UP. TWIST IT TO THE CHAIR THE LEFT HAND ON THE OUTSIDE OF THAT RIGHT LEG WE'RE ON OUR CHAIR INHALING THE ARMS UP OVERHEAD WE'RE GOING TO TAKE INHALE ARMS UP TO THE INHALE ARMS UP GODDESS ARMS AND TO THE FINGERTIPS. ONLY IF THAT FEELS OKAY FOR YOUR NECK. IT'S A PRETTY BIG NECK STRETCH. INHALE THE ARMS UP OVERHEAD. BRING KNEES SO WE'RE JUST TWISTING AT THE WAIST. THE UPPER BODY STAYS INHALE ARMS UP. ARMS OUT TO GODDESS. OPEN THE HEART AND THE INHALE ARMS UP. GODDESS. ARMS UP AND TWIST IT TO THE RIGHT.
CHEST. INHALE THE ARMS UP AND TWIST IT TO THE LEFT. INHALE THE FRONT OF YOUR MAT AND WE'RE BREATHING. DON'T HOLD YOUR BACK. LOOKING BACK IF IT FEELS OKAY. KNEES STAY CENTERED DOWN BREATH. INHALE THE ARMS UP AND WE'RE GOING TO TAKE THIS INTO A THE OTHER SIDE. THIS TIME RIGHT ARM IN FRONT, LEFT ARM AND LET'S BRING THE ARMS OUT TO GODDESS OPENING UP THE HEART TOGETHER AND BACK AND THEN WE'RE GOING TO THAT OUT.
COMFORTABLE FOR YOU. SO GOOD JUST TO STRETCH OUT AND TWISTING FIRST. LEFT ARM BEHIND YOU. RIGHT ARM IN FRONT. PLACE BY YOUR EARS SO TRY TO KEEP THE SHOULDERS AS LEVEL AS YOU CAN ARMS UP AND WE'LL TAKE THAT TWIST TO THE OTHER SIDE.
UP OVERHEAD WHEN YOU TAKE A LITTLE TWIST OVER TOWARDS THE OPEN UP THE CHEST PULLING THOSE SHOULDERS BACK FEELING THOSE LENGTHEN THE BODY SOME CATS AND COWS HERE MOVING WITH YOUR OWN BREATH PATTERN.
HANDS DOWN HEART CENTER. BIG INHALE UP. EXHALE. BRING YOUR TO BRING A LITTLE BIT OF HEAT INTO THE BODY. DRAWING YOUR RIGHT SIDE OF THE BODY MAKING A FIST AND OPEN MAKE AS MUCH TIME WE'RE GOING TO PLACE OUR RIGHT HAND ON THE BACK OF THE TWIST TRYING TO KEEP YOUR SHOULDERS AS LEVEL AS YOU CAN GOING TO LEAN LENGTHEN UP THROUGH OUR SPINE AND THEN THAT TWIST AGAIN RIGHT ARM AND BACK LEFT ARM IN FRONT THIS YOU CAN DO THESE CATS AND COWS AS MANY TIMES A DAY AS IT FEELS JUST TAKING THESE CATS AND COWS A LITTLE BIT FASTER, A LITTLE SCOOT UP A LITTLE BIT IN OUR CHAIRS. WE'RE GOING TO TAKE BIT SLOWER THAN I'M GOING. JUST GOING WITH YOUR OWN PATTERN OF HANDS DOWN TO THE HEART. TURN THE PALMS DOWN AND PRESS YOUR WAY DOWN TO HEART CENTER WE'RE GOING TO SCOOT UP A LITTLE BIT ARMS UP. WE'LL DO THAT ONE TIME. EITHER SIDE. TWO GODDESS.
YOUR ARMS TO GODDESS. INHALE ARMS UP AND WE'LL TAKE IT TO SHOULDER BLADES TOUCH EACH OTHER AND BACK INHALE THE ARMS FROM YOUR BODY FEELING THE STRETCH ALL THE WAY DOWN THE HAND OUT TO THE LEFT SIDE OF YOUR CHAIR AND PRESS THAT HAND RIGHT RIGHT ARM BEHIND YOU LEFT ARM IN FRONT DON'T CHANGE YOUR OF YOUR FINGERS MAKE A FIST AND OPEN ONE MORE TIME A NICE TIGHT INHALE THE ARMS UP OVERHEAD AND DRAW YOUR HANDS DOWN TO HEART YOUR CHEST.
PALMS IN TOWARDS EACH OTHER. JUST GET A LITTLE BIT OF JOIN YOUR PALMS TOGETHER AND BRING YOUR HANDS ALL THE WAY TO THE LEFT HAND ON THE BACK OF THE CHAIR. PLACE THE RIGHT HAND LET'S TAKE ONE MORE COW CAT AND ONE MORE COW AND STACK THOSE TO THE OUTSIDE OF THAT LEFT LEG. LENGTHEN UP THROUGH YOUR OVERHEAD AND BRING YOUR HANDS TO HEART CENTER. INHALE THE YOUR HEAD BACK UP TO CENTER. INHALE YOUR ARMS UP OVERHEAD.
OPEN ONE MORE TIME A NICE TIGHT FIST AND THEN GO AHEAD AND OPEN. BRING THAT RIGHT HAND BACK ON TO YOUR LEG AND BRING DOWN AWAY FROM YOUR EARS. DROP YOUR CHIN DOWN TOWARDS YOUR THEN LET THE SHOULDERS RELEASE DOWN. ONE MORE TIME. BIG US BACK TO THIS MOMENT. CONTINUING WITH A FEW MORE AWAY. WE CAN BRING IT BACK TO THAT INTENTION. IT WILL BRING LOW BACK OPENING UP THE HEART AND THE SHOULDERS, THE CHEST.
WE'RE GOING TO LIFT UP THE CHIN, LIFT UP THE CHEST, FEEL LIKE YOU'RE OPENING THE CHEST, PRESSING THOSE SHOULDERS IN. SHOULDERS ROLL FORWARD AND WE'LL REVERSE THAT AND AGAIN, AND SLOWLY LET'S UNTWIST OUT OF THAT. INHALE YOUR ARMS UP TRY NOT TO LET THAT BACK SHOULDER ROPE AND COME UP WAY RIGHT. INHALE ARMS UP. GODDESS. INHALE ARMS UP. TWIST IT BACK.
LITTLE FLOW. BRING THE ARMS OUT TO GODDESS. OPENING THE HEART.
SOFTENING DOWN THROUGH THE RIGHT SHOULDER TAKING A MOMENT THROUGH THE HAND THE WRIST THE FINGERS CLOSE AND THE FIST AND LOOK OVER YOUR RIGHT SHOULDER LOOKING AT THOSE RIGHT CENTERED DOWN THE FRONT OF YOUR MAT. MAYBE TURN YOUR HEAD TO CENTER. PLACE YOUR HANDS LIGHTLY ON YOUR THIGHS. WE'LL BRING YOUR HEAD BACK UP TO CENTER. FLIP YOUR PALMS UP.
SHOULDERS BACK UP OVER THE HIPS INHALE THE ARMS UP OVERHEAD STRETCH IN THE WRIST AS YOU DRAW YOUR CHIN DOWN TOWARDS INTENTION FOR YOUR CLASS. SOMETIMES THAT HELPS TO KEEP YAWN HERE IF IT FEELS COMFORTABLE.
BREATH. THESE CATS AND COWS ARE SO GOOD FOR STRETCHING OUT THE THROUGH YOUR NOSE IF YOU CAN TODAY. BIG INHALES IN THROUGH WANT YOUR FEET TO ROOT DOWN DRAWING YOUR SHOULDERS UP BY THE EARS AND THEN LETTING YOUR DOWN. LEGS ARE PRESSING DOWN INTO THE EARTH. FEET ROOTED ALL OTHER SIDE SO LEFT EAR OVER TOWARDS THAT LEFT SHOULDER THE ARM THE LEFT SIDE OF THE NECK AND MAKE A FEW FIST TAKE A TIMES. REALLY PULL THOSE SHOULDERS UP BY THE EARS AND DRAWING THE CHIN DOWN TOWARDS YOUR CHEST. BELLY BUTTON PULLS TO START TO FEEL THE STRETCH TAKING YOUR RIGHT HAND AND AGAIN PRESSING AWAY LIKE YOU'RE TRYING TO MOVE SOMETHING AWAY SPACE BETWEEN EACH FINGER AS YOU CAN REALLY STRETCHING AND BRING YOUR HEAD BACK UP TO CENTER LET'S TAKE IT TO THE HEART CENTER. WE'LL DO THAT A FEW MORE TIMES. JUST STARTING FIST AND THEN RELEASE IT MAKING LOTS OF SPACE BETWEEN EACH ONE CEILING. CHIN UP TOWARDS THE CEILING. THIS TIME WE'RE BODY FEELING A NICE STRETCH ALL THE WAY DOWN THE LEFT SIDE OF RIGHT EAR OVER TOWARDS THE RIGHT SHOULDER. TAKE THE LEFT STEADY, DEEP BREATHING AWARENESS COME TO YOUR BREATH. TRYING TO BREATHE IN AND OUT SO MAKE SURE THAT YOUR FEET ARE TOUCHING YOUR MATTER IF YOU MUSCLES IN YOUR FACE RELAX AND LET GO. LET YOUR SHOULDERS MOVE FIST AND OPEN. PLACE THE LEFT HAND BACK ON YOUR AND LEFT LEG BACK UP TO CENTER. LET YOUR HEAD DRIFT UP TOWARDS THE THE NOSE. AND OUT THROUGH THE NOSE. SETTLING INTO THAT CHEST. FEELING A NICE STRETCH IN THE BACK OF THE NECK WHERE AWAY LIKE YOU'RE TRYING TO PRESS SOMETHING AWAY FROM YOUR INHALE. LIFT THE SHOULDERS UP AND LET SHOULDERS SOFTLY MOVE AND THEN SLOWLY BRINGING YOUR HEAD BACK TO CENTER. TAKE THE THROUGH YOUR MOUTH AND THEN, TRY TO COME BACK TO THAT YOGA ROUNDS OF BREATH. NOTICING YOUR BODY RELAXING A LITTLE BIT MORE DOWN AWAY FROM YOUR EARS. LET YOUR ARMS REST LIGHTLY ON TOP BODIES. SO, ANYTIME DOING OUR CLASS, IF YOU GET A LITTLE YOUR CHAIR TILL YOU FIND THAT PERFECTLY COMFORTABLE SPOT STRETCHING THROUGH THE FRONT OF THE NECK. MAYBE TAKING A BIG ON YOUR NEXT INHALE BREATH, LET YOUR EYES GENTLY FLUTTER OPEN.
BREATH. LETTING THE BODY START TO SETTLE LETTING ALL THE THROUGH YOUR NOSE IF YOU CAN THIS MORNING. WHEN BREATHE IN WE TEND TO CARRY SO MUCH TENSION IN OUR NECK AREA. SO, AS YOUR BODY STARTS TO RELEASE, RELAX, AND LET GO, LET YOUR NEED TO PUT A LITTLE BLOCK UNDER YOU OR SOME BOOKS I JUST LINKING OUR BREATH WITH MOVEMENTS, LINKING OUR WHERE YOU'RE ABLE TO LET YOUR SIT BONES ROOT COMFORTABLY DOWN TO SETTLE IN TO THAT DEEP YOGA BREATH, BREATHING IN AND OUT MOVEMENTS WITH OUR BREATH. SCOOT AROUND A LITTLE BIT IN ONTO THE CHAIR. LET YOUR EYES FLUTTER CLOSED AND JUST START JUST SCOOT IT UP A LITTLE BIT SO YOUR ARMS WON'T BE IN THE LISTENING TO YOUR BODY THIS MORNING. AND MAYBE SETTING AN OUR FOCUS. WE SET AN INTENTION AND OUR MIND STARTS TO WANDER OF YOUR THIGHS WITH YOUR PALMS DOWN OR YOUR PALMS UP WHICHEVER TRY TO LET THAT TENSION RELEASE AND LET GO. BRING YOUR HEAD WITH EVERY EXHALE BREATH THAT YOU TAKE.
SHOULDERS JUST RELEASE DOWN. LET'S DO THAT A COUPLE MORE FOUR CORNERS OF YOUR FEET ARE MAKING CONTACT WITH THE EARTH WAY SO YOU CAN MOVE YOUR ARMS AROUND. SO, WE'LL GO AHEAD AND THIS IS A YOGA CLASS SO WE'RE GOING TO FOCUS ON OUR BREATH, A CHAIR WITHOUT ARMS, THAT'S GREAT. IF YOUR CHAIR HAS ARMS, OVERHEATED, IT'S PERFECTLY OKAY TO TAKE SOME EXHALES OUT COMFORTABLE ON AND WE'LL ROOT OURSELVES DOWN ON OUR CHAIR.
WAY IT FEELS MORE COMFORTABLE
FOR YOU. SIT BONES ARE ROOTING GET STARTED. GRAB SOME WATER.
MAKE SURE YOU HAVE SOMETHING STABILITY AND STRENGTH WE'RE
GOING TO GO AHEAD AND GET AND OUT THROUGH OUR NOSE, IT
HELPS TO KEEP HEAT IN OUR HI MY NAME IS SANDRA THANK YOU
SO MUCH FOR JOINING ME FOR STARTED TODAY. ALL YOU NEED IS
A STURDY CHAIR. UM IF YOU HAVE CHAIR YOGA CLASS TODAY WE'RE
GOING TO WORK ON BUILDING SOME DAY AND SHARE IT WITH OTHERS.
THANK YOU.
* This transcript was compiled from uncorrected Closed Captioning.