Chair Yoga Part II

Iryna Prakapchuck Author

05/14/2020 Added

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[00:00:08.597](light bouncy music)
[00:00:36.559]Namaste, hello everyone.
[00:00:39.408]Today we'll be doing the chair yoga part two.
[00:00:42.850]In which one you'll be focusing on the low body.
[00:00:45.940]We will do some movement and poses,
[00:00:48.100]yoga poses to strengthen the muscles of your legs,
[00:00:51.490]strengthen the glutes, hips,
[00:00:53.308]and also you'll be focusing on the stretches
[00:00:56.660]for our legs
[00:00:58.680]and mobility of the joints.
[00:01:02.321]Ankle joints, knees joints and hip joints
[00:01:04.550]and for today class you will need a couple blocks.
[00:01:07.910]You can substitute the yoga block with books
[00:01:11.890]and also you will need the strap
[00:01:14.630]and if you don't have yoga strap,
[00:01:16.540]you can use just regular belt or use the hand towel.
[00:01:22.000]So let's get started.
[00:01:24.240]And we will begin finding the Mountain Pose.
[00:01:27.300]So sit somewhere in the middle of the chair
[00:01:31.420]so you can move your legs side to side when you need.
[00:01:36.230]Have the feet, the soles of your feet
[00:01:39.080]down on the floor.
[00:01:40.780]If you have just your toes down on the floor,
[00:01:43.730]you may need to slide blocks
[00:01:46.449]underneath of your feet
[00:01:50.480]to elevate the ground.
[00:01:53.690]So we want to have our feet hips distant apart
[00:01:59.987]or even wider than your hips.
[00:02:02.110]They in the feet parallel to each other
[00:02:04.250]and then you have your knees
[00:02:05.610]over your ankles
[00:02:08.440]and your knees and your hips aligned.
[00:02:10.550]So all the joints align in this pose,
[00:02:13.110]in the mountain yoga pose.
[00:02:15.380]And then you sit nice and tall
[00:02:17.060]having your shoulders over your hips,
[00:02:19.210]you're not leaning back.
[00:02:20.430]Make sure that you're not leaning against
[00:02:22.127]the back of the chair.
[00:02:24.910]Lifting your chest, lifting your sternum up,
[00:02:28.520]and you can have your hands down on your hips,
[00:02:31.070]on your laps or you can have your hands
[00:02:33.530]in your heart center, in prayer position.
[00:02:36.570]Let just do few yoga breaths here
[00:02:38.920]to begin the class.
[00:02:40.240]So gentle, close your eyes if you like
[00:02:42.620]or keep your gaze soft
[00:02:46.040]and just bring your breath inside of your body,
[00:02:48.493]notice sensations in your body,
[00:02:51.665](mumbling)
[00:02:53.170]How do you feel today?
[00:02:58.330]Maybe notice your heart beating, maybe notice
[00:03:00.820]the sounds in your abdomen.
[00:03:05.630]Perhaps notice your breath,
[00:03:09.900]and then for next couple breaths,
[00:03:11.430]if you like say it with the mouth, with sound,
[00:03:14.639](sighing)
[00:03:19.610]Breathing in through the nose
[00:03:21.420]and exhale with sound 'ha'.
[00:03:30.047]And then continue with another few breaths,
[00:03:36.370]yoga breaths, breathe in through your nose,
[00:03:39.480]inhale through the nose and exhale through the nose.
[00:03:45.430]Breathing into your belly, expending your abdomen
[00:03:48.270]on inhale, now exhale sucking your belly
[00:03:52.900]toward the spine, exhale through the nose.
[00:03:59.260]And perhaps it create the intention for the class,
[00:04:02.230]and maybe it will be I'm strong.
[00:04:07.010]I am focused,
[00:04:10.070]I am calm.
[00:04:11.200]So whatever you are looking in this class,
[00:04:14.150]and for next feet press, repeat the intention
[00:04:16.920]on press and say I am mentally safe.
[00:04:21.381]And on breath out say your intention.
[00:04:27.560]And add a couple second breaths.
[00:04:38.854]Okay and you should have a cycle of breaths.
[00:04:41.500]And then blink your eyes open, you're welcome
[00:04:45.020]to have your hands in your heart region for
[00:04:47.750]next few moments or you can rest your hands
[00:04:50.920]on your laps, your choice.
[00:04:53.200]Next we are going to do the movement in our toes,
[00:04:56.330]so lift ten toes here, keeping the balls of your feet
[00:05:00.240]down on the blocks or on the floor.
[00:05:07.310]Notice that you're pinkies are still lifting
[00:05:13.620]so if it's helpful to look on your toes
[00:05:16.290]you can kinda lean a little forward to see if
[00:05:20.350]all ten toes are coming up.
[00:05:23.820]Or you can also gently close your eyes here,
[00:05:26.460]and bring your verges to your toes
[00:05:28.110]so you can feel the sensations of them down there.
[00:05:34.010]You can even like send the energy
[00:05:36.596]and focus in the pinky toes, you notice
[00:05:40.970]that they're coming up with every movement.
[00:05:46.430]Let's do another five, 10 times.
[00:05:50.030]Depends how fast you go.
[00:05:53.680]Keep the poles of your feet down on the mat,
[00:05:57.169]on the floor, good.
[00:06:01.350]And next you're going to leave the
[00:06:03.670]front of your feet, so come in on your heels
[00:06:06.180]and then the heels leave, come on the toes,
[00:06:08.880]and lift your heels and continue.
[00:06:12.030]Flexing your ankle joints.
[00:06:16.930]Continue this movement, remember you can bring
[00:06:19.180]your hands to your heart or keep them on your laps.
[00:06:26.300]Warming up the ankle joints.
[00:06:35.570]Keeping our joints healthy.
[00:06:43.770]Wonderful, another couple times.
[00:06:45.610]Continue to press here.
[00:06:49.941]Remember not to slouch, sit nice and tall here.
[00:06:54.260]One more and let's release.
[00:06:56.987]For next movement we are going to
[00:06:59.680]keep our right foot down on the block on the floor,
[00:07:02.800]and we're going to extend our left knee
[00:07:05.730]and lift your left leg as high as you can
[00:07:08.080]without leaning back, so you're keeping
[00:07:10.000]your torso perpendicular to the floor,
[00:07:11.930]still perpendicular to the floor.
[00:07:14.250]So you lift your leg as high as you can,
[00:07:17.200]and then start flexing and pointing your foot.
[00:07:24.320]Also notice if it's really easy to sit like this
[00:07:27.030]you probably slight back in your chair.
[00:07:31.120]So make sure that you're sitting in the middle of the chair
[00:07:34.170]or even closer to the edge of the chair.
[00:07:40.320]Nice.
[00:07:42.640]Let's do couple more movements like this.
[00:07:48.550]And let's release, stomp your feet.
[00:07:52.430]Extend your left knee and flex and point your left foot.
[00:07:59.805]Be easy on yourself if you hear the creaking sound
[00:08:02.590]in your joints, maybe start making the
[00:08:06.770]small range motion.
[00:08:10.900]You'll break into the ankle joint with every movement.
[00:08:18.610]Good.
[00:08:20.590]It's okay if you have your foot really close to
[00:08:24.347]the ground, engage your core, sitting tall here.
[00:08:32.290]So even you're working on the muscles
[00:08:35.540]of your lower body, of your legs,
[00:08:38.610]you're still working hard in your upper body.
[00:08:41.600]To keep the nice posture here.
[00:08:46.020]Let's do another couple times.
[00:08:47.310]And let's release, stomp your feet.
[00:08:49.271]Stomp, stomp, stomp.
[00:08:51.670]Great and let's continue with the
[00:08:53.640]another few stretches for our legs.
[00:08:56.910]Take a strap and place the strap on the balls of
[00:09:01.524]right foot, noting the arch of the foot.
[00:09:06.460]So you add in also stretching the back of the
[00:09:09.373]leg and your calf and your ankle.
[00:09:13.860]Pull the strap on each end with each hand.
[00:09:17.670]Sitting tall here, lift your leg as high as you can here
[00:09:22.810]without leaning back again.
[00:09:26.350]And also don't engage the muscles
[00:09:28.100]of your arms a lot here, try to engage the muscles
[00:09:31.460]of your abdomen, the lower abs, and also
[00:09:34.340]engaging the muscle on the front of your thigh.
[00:09:39.670]The hip flexer.
[00:09:41.650]So if you're working on the muscles of your legs,
[00:09:44.230]not too much in your arms.
[00:09:46.710]And noticing if your left knee falling to the side,
[00:09:49.710]make sure that your knee's staying over your ankle.
[00:09:53.900]The same here, don't bring your leg to the side.
[00:09:56.310]Keep it all the joints aligned.
[00:10:00.190]Nice, few breaths here.
[00:10:04.160]You perhaps noticed in the muscles of your legs
[00:10:08.480]start shaking so the muscle's working really hard here.
[00:10:14.360]And add a couple breaths, breathe through the discomfort.
[00:10:20.500]Good let's release, take the strap in your right hand
[00:10:24.300]and then allow your right leg,
[00:10:27.680]slide your right leg to the side.
[00:10:30.060]To the right side, and allow your left knee fall to the left
[00:10:33.490]here so you can come on the pinky side of your left foot.
[00:10:37.880]Here you can stay like this again.
[00:10:40.410]Pressing your chest up.
[00:10:43.650]And holding your foot with the strap.
[00:10:49.280]Or you can do a more restorative variation of this pose
[00:10:52.580]when you have the block underneath your heel here,
[00:10:56.309]underneath of your right heel or right ankle.
[00:10:59.660]So you're choice, whatever you're looking in this practice.
[00:11:07.570]So maybe you're focusing just on the hip
[00:11:10.020]opener, not so much on the strengthening of the
[00:11:13.410]muscles of your legs, so perhaps
[00:11:15.540]you like this variation better.
[00:11:18.740]If you're holding the strap here
[00:11:22.690]if your leg is hovering over the floor,
[00:11:26.480]remember to engage the muscles of your core and your leg
[00:11:30.370]not so much your arm.
[00:11:34.000]Another breath.
[00:11:40.350]Now we are going to bring our leg back
[00:11:42.310]to the center by focus on engaging the muscles
[00:11:45.010]inside of your thigh, inside of your leg,
[00:11:47.200]this adduction muscles.
[00:11:49.300]So bring your leg back to the center,
[00:11:51.940]release the strap and stomp your feet.
[00:11:54.780]Stomp your feet.
[00:11:56.270]Releases tension.
[00:11:58.520]You'll do another side, I slide the block.
[00:12:02.406]If you're using the block, do the same.
[00:12:06.361]So you have your right foot on the block
[00:12:09.219]slide another block to the side if you're using
[00:12:11.147]the block for your support to your left leg.
[00:12:14.900]Place the strap on the balls of your left foot
[00:12:20.190]and then extend your knee, relax your foot,
[00:12:23.260]sit nice and tall, continue breathing.
[00:12:29.370]Maybe have your elbows on the side of your body.
[00:12:35.830]Relaxing the muscles of your face,
[00:12:38.040]relaxing the muscles of your neck.
[00:12:49.170]Focusing on deep breaths.
[00:12:55.572]Two more breaths here, almost there.
[00:13:01.950]Good let's release, take the strap in your left hand,
[00:13:04.230]allow your right knee fall to the side,
[00:13:06.220]come on the pinky side of your right foot
[00:13:08.420]and engaging the muscles on the outside of your leg.
[00:13:12.500]This adduction muscles.
[00:13:16.040]Bring your leg to the side.
[00:13:19.830]And stay here or rest your ankle on the block.
[00:13:26.430]And sitting tall here.
[00:13:34.160]You're gonna have your right hand inside of your right thigh
[00:13:36.610]or right knee, you can add in a little pressure here
[00:13:39.480]inside of your leg to open your hips.
[00:13:49.960]Another couple breaths.
[00:13:57.960]Engaging the muscles, engaging your core.
[00:14:00.117]Move your leg back inside in the middle.
[00:14:04.240]You can even release the strap and do this movement
[00:14:06.403]without the strap and then stomp your feet.
[00:14:10.744]So stomp your feet.
[00:14:14.549]We don't need this strap anymore so you can
[00:14:16.700]place the strap on the side.
[00:14:18.130]Stomp your feet, let's continue with march.
[00:14:22.050]So again if you're touching the ground,
[00:14:24.480]you don't have the blocks, but if you don't
[00:14:25.980]touch the ground, please slide these blocks,
[00:14:28.520]and start marching here.
[00:14:30.410]Hands can be on your legs or in your heart.
[00:14:35.320]And when you marching, notice how your
[00:14:38.540]joints are doing here, you still want to have
[00:14:41.433]all joints aligned, so keep your knee over your ankle
[00:14:46.420]and notice the difference compared to
[00:14:48.747]how you usually walk.
[00:14:54.583]Mostly keeping the knee and your ankle aligned
[00:14:57.010]so you don't have your feet behind your knees.
[00:15:01.140]Let's do those a couple times here,
[00:15:04.290]and next movement we are going to lift our hip
[00:15:07.390]and lift the knee and then switch.
[00:15:13.668]So now you can lean side to side.
[00:15:22.620]Awesome.
[00:15:23.453]Couple more time on each side.
[00:15:29.170]And next we are going to lift our knee and hip
[00:15:31.640]and stay here for one deep breath,
[00:15:33.710]maybe even two breaths, to balance it here.
[00:15:38.110]And then switch.
[00:15:45.650]Getting good.
[00:15:48.390]Any time adjust if you need, if you
[00:15:50.580]notice that you slide deep in your chair
[00:15:52.850]make sure that you are sitting in the middle of the chair.
[00:15:57.720]So really work on the muscles.
[00:16:00.690]Here, let's release.
[00:16:03.210]Awesome.
[00:16:05.280]For next movement we are going to do the number
[00:16:09.060]four pose and here depend on the
[00:16:13.010]mobility in your hips joints,
[00:16:15.460]how deep you can go to this pose, come to this pose.
[00:16:18.730]So if you had a surgery in the past
[00:16:21.320]like hip replacement or if you just want to be
[00:16:26.280]protective of your hip, you might need this blocks
[00:16:30.370]inside of your left foot.
[00:16:31.840]We will start with the right leg here and
[00:16:36.900]if you add in two blocks it'll be deeper hip opener.
[00:16:40.700]If you use just one block it will be very easy
[00:16:45.550]hip opener pose, and then we'll show you
[00:16:48.860]how to amplify this pose as well.
[00:16:51.340]So have that blocks inside of your left foot.
[00:16:55.270]Maybe have your hands in the next to your heart first
[00:17:00.440]and then when you're ready lift your right knee
[00:17:03.210]and bring your right knee to the chest here.
[00:17:07.140]And then here you can roll your ankle a few times.
[00:17:14.950]And reverse.
[00:17:18.730]And then place your pinky side of your right foot
[00:17:22.750]on the blocks, or on the block.
[00:17:27.020]And perhaps stay here in this easy hip opener
[00:17:31.110]if you like to come deep in this pose,
[00:17:33.180]you can place the ankle on top of your knee or your
[00:17:36.860]thigh and see here again you're sitting tall here,
[00:17:41.500]resting your hands inside of your,
[00:17:44.409]in the middle of your shin.
[00:17:47.259]And just if you're leaning to the right side,
[00:17:49.210]make sure you're pressing with your both hips equally.
[00:17:59.210]Couple breaths here.
[00:18:03.070]And next we're going to deepen our stretch,
[00:18:05.047]and next press out, lean forward.
[00:18:08.550]Keeping your back flat so
[00:18:10.710]maybe just tiny little movement like
[00:18:14.870]millimeter.
[00:18:17.220]Not big movement, but you feel deeper stretch
[00:18:19.943]with every breath in you're lengthening your spine,
[00:18:22.830]like you're reaching with your crown up to the sky
[00:18:26.100]with every exhale you fold in deeper.
[00:18:29.370]The same here, the same here.
[00:18:32.530]Hands on your knees and with every breath out
[00:18:35.000]you fold in forward.
[00:18:37.250]Inhale leaning back up, lengthen, exhale, fold forward.
[00:18:43.140]Let's do one more breath here.
[00:18:47.000]Good and then release, come back up.
[00:18:49.910]If you have your foot on the blocks,
[00:18:52.170]rest your left hand on the right knee
[00:18:54.760]and hold the chair, the back of the chair,
[00:18:57.273]with your right hand, twisting to the right.
[00:19:01.020]Be easy on yourself, gentle twist here.
[00:19:05.304]If it's your first twist of the day,
[00:19:08.130]so maybe more in your upper body
[00:19:11.242]fighting your lumbar spine and past cervical spine.
[00:19:19.860]Maybe look behind your back shoulder.
[00:19:24.000]If you have your ankle on top of your thigh,
[00:19:28.420]you can interlace your fingers over your knee and then
[00:19:33.000]turn your chest to the right so this same.
[00:19:37.940]Keeping your spine long here, prolongated.
[00:19:44.739]Couple breaths, you can close your eyes even
[00:19:47.450]so you can imagine the spine like a staircase
[00:19:50.950]spiral staircase.
[00:19:56.600]And let's release and twist.
[00:19:58.430]Release your leg, hugging it to the chest first,
[00:20:05.050]if your knee bothers you here in this pose,
[00:20:07.120]you can interlace your fingers behind your thigh
[00:20:09.340]maybe roll your ankle again here a few times.
[00:20:13.540]Making your ankle happy.
[00:20:15.980]Good let's release, stomp your feet if you need.
[00:20:19.130]And we'll do the other side with just your seat,
[00:20:22.180]find mountain pose if you need.
[00:20:23.890]Here the blocks inside of your right foot
[00:20:26.950]as many blocks as you need, you can use the blocks.
[00:20:31.000]And then bring your left knee to the chest.
[00:20:35.680]Roll your ankle, reverse.
[00:20:45.300]And then place your foot on the blocks,
[00:20:48.020]opening your knee to the left side,
[00:20:50.430]or place your ankle on the thigh.
[00:20:56.610]Sitting tall, don't arch your spine.
[00:21:00.740]If you noticing that you're arching your spine,
[00:21:03.760]press your pelvis forward.
[00:21:05.340]Kind of tuck your table under so you have your back flat
[00:21:08.810]specially your lumbar spine and lower back.
[00:21:13.540]Few breaths here lengthening your spine
[00:21:15.970]and your next breath out fold forward.
[00:21:20.770]Remember tiny little movement, bigger stretch.
[00:21:25.110]Inhale lengthen, exhale fold.
[00:21:28.480]Stay here or do this variation.
[00:21:31.630]And you have your foot on the blocks.
[00:21:34.830]And last time, sink down.
[00:21:39.620]And then release, come up, and twist.
[00:21:44.330]This twist or this twist.
[00:21:55.133]Another breath, enjoy the twist.
[00:21:57.857](mumbling)
[00:22:03.880]Let's release and twist,
[00:22:05.573]hugging it to the chest another time.
[00:22:08.520]Give it a big hug, roll your ankle, reverse.
[00:22:17.970]And release again stomp your feet.
[00:22:21.600]Since we have this couple blocks here,
[00:22:24.850]we will do the butterfly pose next.
[00:22:27.160]So place the pinky side of your feet on the blocks,
[00:22:30.920]so the soles of your feet together here.
[00:22:33.117]The more blocks you have, you can add even like
[00:22:36.660]a pile of books here, the deeper stretch will be here.
[00:22:40.317]Deeper hip opener here.
[00:22:42.587]And the blocks can be close to the chair
[00:22:45.190]or they can be far away.
[00:22:46.860]You can try both, they are both good just different
[00:22:50.410]stretches, some of them you will feel on your inner
[00:22:54.070]side of your thighs, some of them on the outer side
[00:22:56.850]of the thighs.
[00:22:57.717]Sitting tall again here, resting your hands on the knees
[00:23:01.210]or inner thighs, and on every exhale fold forward.
[00:23:05.730]Breathing in, lengthening your spine,
[00:23:07.530]sending your hip bones back,
[00:23:09.470]breathing out, coming on the front of your pelvis,
[00:23:12.330]sinking forward.
[00:23:13.560]And another breath here.
[00:23:17.980]Maybe for next few breaths you can round your shoulders
[00:23:20.870]round your back you can rest your hands on the blocks,
[00:23:23.890]here or on the feet or on the ankles.
[00:23:26.750]You can even massage the arches of your feet here.
[00:23:30.282]To activate the organs of digestion.
[00:23:34.350]Because we have a lot of pressure points
[00:23:36.680]on our arches of the feet that are
[00:23:40.510]connected to the abdominal organs.
[00:23:47.750]Good let's release, come back up.
[00:23:51.200]Now let's move this blocks to the side
[00:23:53.617]out of our way and next we are going to do a lunge pose.
[00:23:59.480]So turn to the left, having your left hip
[00:24:06.307]and left thigh on the chair.
[00:24:09.368]I need to adjust my blanket here.
[00:24:12.070]And then slide your right foot back.
[00:24:15.470]Extending your right hip over your right knee.
[00:24:18.940]Sometimes it's not available so it's okay
[00:24:21.300]if you have your knee in front of the hip.
[00:24:24.320]But if you can bring your foot back
[00:24:27.080]so you can have your hip and knee aligned here
[00:24:30.010]or so you can have your toes tucked,
[00:24:31.837]you add the stretch in your toes, you can untuck them.
[00:24:35.650]So again listen to your body
[00:24:37.850]if you cannot have your toes tucked,
[00:24:40.230]and you need to untuck them but it's still
[00:24:42.170]really intense stretch here on the front of your foot,
[00:24:47.160]you can just use the blanket here.
[00:24:49.550]Roll the blanket on one side and then place it
[00:24:55.030]on the foot on the blanket so you have this
[00:25:00.440]cushion for the ankle to support the ankle.
[00:25:03.690]And also release the pressure from your toes.
[00:25:06.640]So your choice here, so you can see like this.
[00:25:09.110]So you can tuck your toes under without the blanket.
[00:25:13.290]And notice your hips align here,
[00:25:17.132]hips are level here, so hips are facing the front
[00:25:22.730]of your knee, the front knee.
[00:25:24.720]Not facing to the side, so here we go.
[00:25:28.340]And maybe have your hands in your heart center.
[00:25:32.400]You can also have them in a goddess.
[00:25:35.960]Or you can extend them over your head.
[00:25:39.550]So your choice, even if you're focused on the lower
[00:25:43.440]body we still do a lot of movement and
[00:25:46.830]for our upper body to strengthen
[00:25:49.110]and yeah for balance and flexibility over there as well.
[00:25:53.543]Deep breaths here.
[00:26:01.350]Feeling the four corners of your left foot
[00:26:03.540]pressing into the against the floor.
[00:26:08.860]And then bring your arms to the goddess, so goal pose.
[00:26:13.066]So it looks like this.
[00:26:15.200]When you have your elbows and shoulders aligned,
[00:26:18.000]if it's not available and you have your elbows a little
[00:26:20.680]lower its okay.
[00:26:22.040]Don't lift your shoulders,
[00:26:24.210]we want to have our shoulders away from ears.
[00:26:27.680]And then next press out.
[00:26:29.680]Bring the palms together, maybe elbows together as well.
[00:26:32.970]And listen to your body don't go farther than
[00:26:35.470]it feels good in your body and then open.
[00:26:38.070]It is with your shoulder blades there.
[00:26:41.030]Exhale together rise and open.
[00:26:45.220]And another three times.
[00:26:47.967]Really breath.
[00:26:53.490]Last one.
[00:26:57.740]And let's release.
[00:26:59.470]Now turn your chest back toward the back of the
[00:27:02.060]chair and hold each side of the back of the chair
[00:27:06.910]with each hand so we're twisting here.
[00:27:11.100]Keep your shoulders away from ears.
[00:27:16.630]Couple breaths in the twist.
[00:27:21.840]Good let's release and twist.
[00:27:23.350]Now hold the back of the chair with your left hand.
[00:27:27.330]We are going to do the side stretch.
[00:27:29.423]Life your right arm up over your shoulder
[00:27:32.470]and then exhale lean toward the back of the chair.
[00:27:36.050]Nice side stretch, so perhaps you feel this stretch
[00:27:39.463]down from the knee
[00:27:41.410]up to the tips of your fingers on your right hand.
[00:27:51.047]Another breath.
[00:27:56.430]Good let's release.
[00:27:59.039]And you'll do the same movement on the other side.
[00:28:02.590]So turn around.
[00:28:04.830]You're facing the right side of the chair.
[00:28:07.220]Again if you need this blanket slide the blanket
[00:28:10.197]on your left ankle.
[00:28:13.260]Find alignment.
[00:28:14.990]Hips are facing the right side of the chair,
[00:28:18.170]hands in your heart, hands in goddess, or hands over
[00:28:21.430]your head.
[00:28:22.820]If you're extending your arms over your head
[00:28:25.590]relax your shoulders away from ears.
[00:28:27.890]You can even do this movement lifting your shoulders
[00:28:30.420]then shrinking your head inside the shoulders
[00:28:33.540]and then releasing down and notice where your
[00:28:36.610]shoulders should be.
[00:28:44.220]Another breath
[00:28:48.000]Arms to the goddess now.
[00:28:49.520]Press out palms together, elbows together.
[00:28:53.300]Inhale open.
[00:28:55.710]And continue another five times.
[00:28:58.283]Squeezing your shoulder blades.
[00:29:01.860]Stretch the chest and shoulders.
[00:29:08.550]And the last one.
[00:29:12.620]And then release, hands to your heart, twist to the right.
[00:29:17.200]Hold the chair, the back of the chair, with each hand.
[00:29:24.410]Shoulders away from ears, keeping your spine long here.
[00:29:37.095]And twist.
[00:29:37.928]Rest your right hand on the chair
[00:29:42.040]lift your left arm up and lean toward the back of the chair
[00:29:45.650]to the right.
[00:29:49.387]Maybe looking up here so you can see the ceiling.
[00:29:52.770]You know you're not cheating your face with your arm.
[00:29:58.890]Feel this nice opening in your left side.
[00:30:03.110]Creating space for your ribs.
[00:30:10.270]Wonderful let's release.
[00:30:12.170]Let's come back facing the front of the chair.
[00:30:18.530]Slide to the edge of your chair.
[00:30:21.243]We will do windshield wipes in moment here.
[00:30:24.080]So the closer you are to the edge of the chair
[00:30:26.300]then better twist you'll have.
[00:30:28.910]Hands in your heart maybe have feet distant
[00:30:32.020]maybe a little wider.
[00:30:33.070]And start moving your knees side to side
[00:30:35.690]in windshield wipes movement.
[00:30:40.940]I will do really small movement because my chair
[00:30:43.940]making loud sounds but you can do
[00:30:47.480]this movement a little bigger.
[00:30:49.390]You been coming on the pinky side of the feet
[00:30:52.730]and the side of the feet.
[00:30:57.160]Continue.
[00:30:59.740]Sitting tall.
[00:31:05.750]Maybe one more time to each side.
[00:31:07.540]Let's release again slide a little deeper to the chair.
[00:31:12.240]We will do few stretches for our ankles and toes.
[00:31:17.510]So here you can have you foot inside of the chair or you
[00:31:23.010]can slide to the right side of the chair and this
[00:31:29.775]stretch this way.
[00:31:32.370]So what are we doing, we are stretching the front
[00:31:35.750]of the foot here and the ankle.
[00:31:39.720]It look like this.
[00:31:43.660]And now tuck your toes under and press your heel back.
[00:31:51.740]If it's really intense stretch, breathe to this tight place.
[00:31:55.510]You can also close your eyes and just send the
[00:31:57.940]breaths to the toes.
[00:32:00.500]Or any places that you feel tightness.
[00:32:03.530]Good let's release we'll do the other side again.
[00:32:05.720]You can slide your foot underneath
[00:32:08.680]of the chair or like we did before
[00:32:11.440]come on the side of the chair.
[00:32:13.290]So now you have the top of your foot on the chair,
[00:32:17.703]on the floor.
[00:32:23.296]A little of a nice stretch for the round of the foot
[00:32:25.660]for the ankle.
[00:32:30.180]Let's release tuck your toes under.
[00:32:33.820]Stretching the toes.
[00:32:35.580]Make sure that all five toes are tucked,
[00:32:38.320]so make sure that the pinky also feels some love from you.
[00:32:52.950]Good let's release.
[00:32:54.670]We will do a few movements here in the floor.
[00:32:59.950]We call it sun salutations in our chair yoga.
[00:33:03.970]So for this movement
[00:33:05.570]you are again find mountain pose first,
[00:33:08.210]so if you know what it is, that you need to adjust
[00:33:10.320]where you sit, you might want to have your feet
[00:33:13.840]a little wider than your hips.
[00:33:16.840]So it's perhaps like shoulder distance apart
[00:33:19.695]so you have space for your abdomen.
[00:33:21.630]Okay facing each other
[00:33:25.630]and then rest your arms on your side.
[00:33:27.550]So next breath retrace your arms over your head
[00:33:30.480]and next breath out bring your arms to the goddess.
[00:33:33.150]On breath out sink down halfway down, you're havin
[00:33:37.200]your back flat and then come back up.
[00:33:40.120]One more time halfway down.
[00:33:43.490]And then rest your hands on your knees.
[00:33:45.250]Slide to the floor, abdomen in between your knees.
[00:33:49.080]In between your thighs.
[00:33:50.333]Inhale rise back up exhale fold forward.
[00:33:54.740]Have your right hand on your right ankle
[00:33:56.910]or shin and whenever you can reach here
[00:33:59.500]and retrace your left arm over your head, twisting.
[00:34:03.310]And let's release.
[00:34:05.629]And then twist to your other side.
[00:34:07.213]Beautiful, let's release.
[00:34:09.277]And now arms to the side, rise back up.
[00:34:13.020]Hands to the prayer position.
[00:34:15.684]This flows, inhale arms over your head.
[00:34:19.957]Exhale to the goddess, halfway down back flat,
[00:34:23.960]and back up notice your elbows and shoulders
[00:34:26.480]still align, halfway down, hands on your knees.
[00:34:29.770]Slide to the floor now you can round your back.
[00:34:32.960]And breathe in.
[00:34:34.230]Rise back up, breathe out, the fourth fold.
[00:34:37.490]Breathe in, twist.
[00:34:40.270]Exhale, nice.
[00:34:42.160]And twist.
[00:34:44.370]And release.
[00:34:45.840]Scoop the air, rise up, hands to your heart to the prayer
[00:34:50.260]position, let's do one more.
[00:34:53.180]Deep breaths.
[00:34:54.490]Exhale to the goddess, halfway down back up,
[00:34:59.450]hands on your knees, slide to the fourth fold
[00:35:03.290]and back up, one last time to the fourth fold,
[00:35:07.572]last twist and release and twist and release.
[00:35:14.120]And then scoop the air, rise up, excellent.
[00:35:18.180]Release hands to your heart.
[00:35:20.850]Let's stay here with our hands in our heart region,
[00:35:25.280]pressing the thumbs to the sternum.
[00:35:27.970]Gently closing eyes, a few more breaths.
[00:35:32.300]To reconnect back to ourselves.
[00:35:34.800]Noticing the sensations in the body
[00:35:36.840]or after the practice noticing the difference
[00:35:40.110]in your body.
[00:35:41.660]Noticing the difference in sensations, feelings.
[00:35:49.431]I like this difference, maybe no.
[00:35:52.380]Maybe you need to change something for next yoga practice.
[00:35:59.930]Perhaps reconnecting to the intentions
[00:36:02.680]that you created in the beginning of class.
[00:36:05.170]Was it helpful?
[00:36:09.620]There's a couple deep yoga breaths here.
[00:36:13.004](mumbling)
[00:36:20.770]and blink your eyes open.
[00:36:22.650]Thank you very much for joining me in yoga today,
[00:36:26.851]have a lovely day, namaste.

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Chair Yoga Part II

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