12 Mins Yoga Chair Yoga | Full Body Flexibility & Twist

Transcript

namaste welcome to your practice we're gonna go through full body gentle stretch sitting on our chair so as we sit up tall let's scoop ourselves forward towards the edge of the chair sit bones pressing feet pressing bring your feet really close together so knees together touch big toes in line knees in line with your ankles good check in and let's begin from here as we see bones pressing down lower belly drawn in and close your eyes roll your shoulders few rounds five four three two and one releasing your shoulders away from the ears go ahead gentle head roll one direction nice and slow other direction and now bring your head back to the center inner lacing your fingers and push your palms forward and up towards the sky sit bones pressing feet pressing inner thighs squeezing palms going up a little bit higher exhale arms down by your side side it out let's do it again interlacing your fingers and push your palms up high lengthening longer and this time as you exhale just releasing your fingers and squeezing your shoulder blades nice and strong fist good once more from here extending both arms up exhale strong fist and squeezing your shoulder blades very nice now releasing your hands down to your knees and we go take seated casing cows inhale gently push your belly forward hugging the elbows next to your torso push your chest and chin up exhale rounding your spine one more at a time pull the chin to the chest let's go twice more inhale seated cow exhale sit it cat one last round inhale exhale beautiful coming back to neutral spine now this time open your legs a little wider like really wider so your knees almost in line with your hips and your feet para feet facing towards the each outer side heels pressing your balls of your foot pressing arms out to t shape breathing as you exhale push your weight towards the right side releasing your right hand down on top of your thigh left hand goes over your head now you feel this beautiful side body stretch pressing your foot extending upper hand over your head a little bit longer inhale belly drawn in bring yourself back up arms out to t shape exhale opposite direction release extending right angles over your head let's go ahead three more just like this inhale exhale inhale exhale that's one each side twice more inhale exhale notice yourself feeling a little longer through your side body inhale and feel your inner thighs nicely stretch exhale we're adding a little more on our last round inhale come up and as you exhale lower to the right side bend your upper elbow and just hold on to the back of your neck with your palm dropping your head and neck heavy on top of your fingertips on your palm lifting of your chest forward see if you can turn your gaze up towards the sky slowly come up well done exhale lower to the other side once you complete your stretch through your side body now bend your upper elbow hold on to your neck and lifting up your chest maybe gazing up towards the sky carefully bring yourself up please arms out to t shape exhale hands down on top of your thighs lean forward and just bring your shoulders really close towards your ears so you feel your shoulder blades and your upper traps and your neck and you can go ahead head and neck heavy down gently rocking your head side to side very good and now pull your shoulders away from your ears creating lots of space in between your shoulders and ears exhale gentle twist gently push your inner thigh to the outer side using your right hand look over to your left shoulder inhale back to the center exhale to the other side inhale coming back to the center exhale bring your legs close together scoop yourself forward again towards the edge of your chair pull your right knee close up towards your chest if this is too much hold behind your knee and lifting up yourself up now let us circling the ankle nice and big other direction if you can feel your toes whether you're wearing shoes or a barefit see if you can wiggle wiggle wiggle your toes very nice and now from here we're lifting up a little bit higher and now carefully opening up to your left inner that right inner thigh and drop the ankle on top of your left eye hold on to your front leg lifting up to your chest hugging the elbows in and see if you can lean a little bit forward and down beautiful gentle stretch through your hips and glutes let's go ahead inhale come up exhale lean forward and down one last round inhale come up exhale lean forward and down from here send your right arm toward to your foot and just drop it down heavy and if this is too intense you can just hold on to your foot and stay up high if you have more space hook it lower down further and further and extending left hand up towards the sky three two and one very nice releasing your upper hand down bring yourself up and from here we are going to cross your legs completely so knee to knee in line together and hold on to your front leg lifting up to your chest big breath in exhale we carefully twist toward to the right side beautiful coming back to the center let's uncross your leg and go ahead shake it out moving on to the other side pull your left knee up if you could hold up to your shin lifting up to your chest circling your ankle few rounds another direction very good and as you're lifting up your chest up higher breathe in exhale that's carefully now from the knee it's coming from the hip joint carefully externally rotating your hip drop the ankle down notice your knee coming down a little closer in line with your ankle hold on to your front leg lifting up to your chest breathe in exhale hold release tension from your hips lower back and lean forward and down few rounds inhale come up move with your breath exhale carefully move mindfully move beautiful slowly come up please and now as you lean forward and down again you may hold on to your foot and going towards the foot direction if you have more space you can hook your arm down then glee down heavy you can stop if you have more space carefully twist and your right ankles up towards the sky stay a few breaths very nice slowly come down bring yourself up let's close your legs knee to knee touch together lifting up taller big breath in spine lengthen exhale less twist towards the left side you can hold on to the back of your chair or just wrap your hand around your back very nice coming back to the center and cross your leg and now together interlacing your fingers and push your palms up higher exhale as you scooping yourself forward pressing your feet kneel knee touch together lower your belly on top of your thighs and just resting your arms and head and neck heavy if you have more space wrap your hands around your legs and feel your shoulder blades really stretching nicely and if you can apply a little more cat spine so keep rounding your back and push your upper back up towards the sky you can feel this beautiful stretch in your shoulder blades drop the head and neck down we stay two and say one more releasing your hands roll yourself up one bottle at a time let's go inhale nice and big arms up exhale pray your hands down to your heart keep your eyes closed together take t full breath in again holding at the very top hold it zip it a little bit longer side it out blink your eyes open with a big smile thank you so much for taking this time with me hope this practice really brought you a little better sensation overall in your full body and have a wonderful rest of your day i'll see you again on the next class namaste you