Seated Side Bend / Crescent pose. Chair yoga Tutorial

Transcript

Hi, I'm Gudrun from GudVibes yoga and today 
we're going to be looking at side bends. So today we're going to be playing around with our   Edge and what I mean by that is to 
see how far we can bend to the side   without feeling as if we're going to fall off the 
chair or until we feel a little bit of discomfort   so we want to be comfortable in our chair.
We don't Bend to the side very often do we   so, it's a nice way to feel a stretch along the 
side here and to also build up some strength   so let's have a look at them. So, come to sit at the 
edge of your chair feet flat on the floor maybe   hip distance apart if your feet don't touch the 
floor then you can always put something underneath   them to give you a little bit more height while 
you're doing your side bends, just something to   um to have in mind is to not lift your one bottom 
when you're bending to the side so try to keep it   on your chair at all times. Okay so taking your 
right hand and holding the side of your chair   left arm comes up like this and if that feels 
too uncomfortable for your shoulders then try   bringing your arm up from the side 
and up okay so your left arm is up   inhale lengthen through um through your spine 
and exhale Bend towards your right so your gaze   is towards the ceiling or eye level taking in 
nice slow deep breaths. breathing in and out maybe giving a smile letting your 
nervous system know that it's okay. on your next exhale coming out of it okay 
just take a moment here to notice each side notice any Sensations that you may be feeling 
in your body let's do that on the left hand side   so left hand comes to the side of your 
chair your right arm comes up so either   forward and up or side and up whichever feels most 
comfortable for you okay keeping in mind to keep   that bottom on the chair so inhale lengthen 
up reach up and exhale Bend to your left gaze is up towards the ceiling or straight ahead. nice long deep breaths and then on your next exhale 
you can come out of it. okay now take a moment to notice each side. Maybe 
reaching the left side was easier or maybe the   right side was easier or maybe there's no 
difference at all just feel the sensations   let's try another way so you're not going to hold 
your chair this time you're just going to have it   dangling. So, your right hand will be down and then 
your left hand will come up so either sweeping   forwards and up or from the side and up okay then 
inhale lengthen through the spine so reach up and   and bend towards your right 
either looking up or straight ahead nice long slow deep breaths here and then on your next exhale coming up okay and take a moment to feel how that 
felt did it feel better holding the chair or   did it feel better without holding the chair 
does your side feel easier this time or not let's do that on the left side so left hand 
just dangles here and then right hand sweeps up lengthen through the spine so reach 
up inhale and exhale Bend to your left   so either looking up or straight ahead deep long slow breaths yeah one more forward and on my next exhale coming back up and just notice how each side is feeling 
was it easier holding the chair or not okay now let's try one other side Bend so 
this may be easier for you or harder for you   all right reach your arms out in front of you 
interlace your fingers and then bring your arms up   to the back of your head here if this 
already feels too much then you can   just do the side bends either holding 
the chair or without holding the chair  okay so your elbows are out on each side so inhale 
lengthen lift up and exhale bend to your right   so your right elbow is down and your 
left elbow is facing the ceiling. nice slow deep breaths here if it feels too uncomfortable you can come up 
a little bit or you can release all together one more full breath and then coming up and then shaking that 
out you may roll your shoulders out. take a moment to notice what was better. holding 
without holding or was this more challenging all right over to the left so arms out in front 
of you interlace your fingers and then bring   them behind your your head here okay inhale 
lifting up and exhale bending to your left slow long deep breaths here one more full breath and then on your next exhale coming out of it   taking a moment here to notice the 
sides to notice what was harder Was it comfortable, uncomfortable? so if you're not used to side bends this may have been 
hard for you so the more you do it the better and   easier it will become the more strength and 
flexibility you will gain. so, I hope   that this tutorial has helped you, give it a Like 
and if you haven't already, so   that you can stay tuned to my videos. Thank you 
for watching and I'll see you in the next video.