Take a comfortable seat in your chair, feet resting on the floor. Take those hands and cover up the thumb and close the fingers down into chin Maya mudra resting the hands on the lap, either closing the eyes or keeping them open in a steady gaze and begin to find that breath. When you breathe in, the belly gently expands and when you breathe out, the belly slips back into the center. relaxing the eyes, the jaw the face. Then assume the cool air entering in the tips of the nostrils and the warm air on its way out to your upper lip. Maybe noticing the sound to the room, the sound of your own breath.

And finding that breath that is equal on the inhale an equal on the exhale. letting all extraneous thoughts float away. Turning to waking yourself back up and maybe rolling those shoulders up on the inhale and exhale, rolling them back and down a few times. Taking it inhale, rise up, exhale, write down your center. Inhale up, exhale out. cactus arms.

Great for posture rising up. Inhale. Exhale out cactus arms. One more time. Inhale, exhale. Good heading out the same way rising up, exhale down.

Inhaling and exhaling, turn the head to the right, gazing downward. When your shoulders ease away from your ears, take an inhale and then exhale over to the left, dropping the chin towards the shoulder and then coming back to center. Starting with a seated cat and cow, exhaling to round just a little bit and inhaling really emphasizing that opposite direction of rounding that arching position, which is so good for osteoporosis. exhaling, just a minimal rounding here. Inhaling, finding that space. coming a little bit forward in your chair and then starting some pelvic movement, you're gonna, almost like you're just rocking through from one side of the pelvis to the other, getting a little bit of movement in the spine heading a couple times one direction and then head the other direction.

And finding yourself right back in the center. Coming to stand and taking your chair in front of you, you're going to use it. Actually, we're gonna sit right back down my mistake. All right, we're gonna start an alternate arm leg lifts that reaching up strong through the belly. So sitting up tall, reaching through one leg and the opposite arm. You can always drop your leg a little bit lower to you don't have to have it as high as I did.

Shake off what you need to. Heading opposite side. So reaching through that leg, strong leg, reach to the arm, sitting nice and tall so that the trunk muscles are working here. And yes, smile. Shake off what you need to and now we'll go ahead and stand up a little prematurely last time. Okay, Sandy was about hip width apart, picking up those toes and see if you can balance and then separate them.

Bring them Back to the floor. Finding way to in both of your feet. Inhale rising. Exhale. Inhale, palms up. Exhale, palms down.

Inhale up, exhale over one side. Inhaling back to center. Exhaling opposite side. Inhale and exhale. do same thing other side. to face your chair and heel rising with those feet about hip width apart.

Exhale, flat back, knees bent, hands planted on the chair. The chair seems too low, bring it up with blocks. And stretching back into Downward Facing Dog knees can be been you'll see the back is flat there. This isn't Okay, as safe Forward Bend to do. Because the lumbar spine is not taking the brunt of the bend here more into the hip. bending the knees walking forward, nice flat back, exhale, rise up.

Shoulder roll. balance to the feet, inhale rising. Exhale, folding forward, flat back, hands to chair. Step back, downward facing dog. You can also do this at a kitchen counter. If the chair is too low or if you turn the chair around.

You can also use the back of the chair. Breathing here, relaxing the back of the neck. So if you refer to your head, find to find your ears would be in line with your shoulders. Exhale, flat back rising up. Inhale reaching. Exhale, write down your center nomis Karasin.

Full breath in and out. I'll take that chair, turn it around and have the back of the chair facing you. So we'll come into those hips squares, hips facing forward. The knee does not have to be in line with the mat. You could have the arms free reaching one arm forward, the other one back. If you need more support, feel free to hold on to the chair for some and just not gripping it with full force.

So you're just resting it they're coming back, lengthening the legs, dropping in, keep the length of the side ribs, resting that arm on the back of the chair. You could put a blanket there if it's too rough on your elbow, and reaching skyward as you reach out through that opposite arm. You don't have to go so far either you can Come on back out of it. Inhale reaching through that top arm just as much as you're reaching through that back leg and take your gaze downward if needed. Exhale rising back out. We'll keep that same body position, hips facing forward.

Reach towards this guy as you create length through the size of the ribs. And coming into her version of triangle, Chico nathon. If you feel you can go lower, you're welcome to go to the bottom of the chair. Grab onto the back of the chair or the top of the chair. those legs should be a little bit bent. Exhale, rising up.

Stepping back together, feet wide. Take an inhale rising up, open the chest, clasping those hands another inhale, open. Exhale, release. will take the chair to the opposite side or you could just turn around. I didn't do that we'd be facing the other direction. So yes, noting that the hips are facing forward those hip bones, that front knee lining up over the front big toe.

And again, your legs don't have to be parallel to the mat. You can see mine are quite off because of my hip positioning or your two arms either reaching out from one another relaxing the shoulder blades or if you need a little bit more support, hold on to that chair. Reading here and this really strong power pose. Relax, shake out. hip bones stay facing forward for this one same leg position, side angle, or dropping the elbow onto the chair with a blanket if needed. Take an inhale rising up and over that bottom shoulder stays down and out of the ear.

Gonna take your gaze downward if that would feel better for your neck. Inhale and exhale, release, like stay in the same position so you don't have to maneuver them too much heading into triangle now reaching towards this guy, create length to both sides. Take that up, other hand down to the chair. I have really long arms so mine will go farther. You could be at the top of the chair. You can even go to the bottom of the chair.

Strong legs here. Take your gaze down if that would feel better. Exhale, rise up. Bring those feet back to parallel. Inhale, exhale, bring the hands back behind clapping them inhale chest open. Find that length in the back body and different body might want to block here on top of the chair in your face that chair take your right foot forward your left foot slightly back.

Keep the hips square towards the front of the chair. We're cutting into modified warrior one. Bringing the front knee in line with your front toe, back foot is lifted off the floor if possible. You could reach the arms up for a little more challenge or keep the hands resting on the chair for a little more support. Tip that back foot in a little bit. You can reach the heel to the ground, hips face square towards the front of the chair and you can come down to the top of the chair or to the back of the chair.

With a block on it, hand to the back sacred inhale open up that chest for coming into revolve triangle. You may reach that arm skyward but you don't have to. You could reach it out, or you could keep it right on your sacrum. Breathing here, reverse back, then that front knee rising up more you're one. Reaching a little bit farther back and she come back into that warrior one hovering the hands maybe for a little challenge if you're holding on. Anything you're doing is better than just sitting there right.

Come back. Now Miss Karasin full breath in and out. separate those legs again, your width of your legs is going to depend on you or legs. Not mine. Coming into warrior one front knee is in line with the front foot. You may reach those arms up for more challenge or rest them on the back of the chair hover for more support.

Breath is always present. Tip that back foot in just slightly so the heel can drop to the floor. Hips face square towards the front. Planting either on the bed of the chair a block on the chair or on the back of the chair, the chair back hand to the sacrum so you can see within that twist, the spine stays relatively long. You can reach that arm back skyward or keep it right on your sacrum, back the hand palm of the hand here choice Reverse back to center. Exhale, rise up.

Take that back foot back just a bit coming into your warrior one, either hands up or hands down. Strong power pose. Great for balance. sticking the feet back together, take a full breath in and out. namaskara reset to take that block between your thighs with your hips parallel. Coming into our chair version, the back stays flat, you can use the chair to hold on to or you can release the arms and have a little more challenge.

The depth of your squat will depend on the strength of your legs, your hips, your back, you can always rise up a little bit higher. Exhale, release. Okay, coming back to Ted Austin. I'm gonna head to our tree pose for a little bit of balance, you want to watch those tips, keep them level and keeping the hip bones facing forward. As you rotate that knee out to the side foot can stay on the floor, one hand on the chair, foot could slide up the leg or it could just stay right back down. You could reach one arm skyward one hand holding the chair you could alternatively bring both arms skyward and don't be afraid to have a little bit of handhold there.

Whatever you're doing again, it's better than just sitting They're rotate back to center, come back, shake off what you need to just turning the chair around or you could turn yourself around if you know what to do. The hips are gonna stay balanced. As we shift onto one foot, oftentimes that other hip wants to drop. So keep those hips balanced. standing leg is a little bit bent. And you can stay with your foot on the floor or you could slide the foot higher.

You could reach one arm skyward you could reach to arm skyward. use as much support as you need and breathing as you find that big toe to balance in. Right back to your center. Shake off what you need to Find those headphones level to the front of the mat. So bending and coming into kind of a warrior to position and then coming in to our dash drops in a half moon pose. standing leg is a little bit bent.

You're welcome to come to the back of the chair to keep that arm down by your side if you'd like. Different options to try to make it more or less challenging. breath is ever present. easing back just as smoothly as you went in. Coming back now much Karasin full breath in and out here. Shifting that chair over to the other side if needed coming into your warrior to stand because the hips balance out.

You always notice my hip bones are staying more or less forward. That might be as far as you go today. If you want to go more reach that arm skyward watch that bottom elbow. It's not hyperextending lots of options for that top arm. More challenge as you reach actually I think this is a bit easier actually when you reach just for me, you try it be curious. Exhale, release back out smoothly as you went in.

Good Standing now must Karasin come to sit on the chair once more between those legs out Hands come back behind you and the size of the chair and He'll open a little bit of arching of the chest Watch out for peds head. This time, you could try to lift off up up off the chair, doing a modified bridge. This does take some arm strength. So if not do the initial version that we did, sitting on the chair. Kind of reverse tabletop using the chair. Good coming back down.

Inhale, open chest open. Coming into a seated twist here. Just very gentle so twist can be done safely. If you don't force anything. Breathing in Valley ribs, expand breathing Everything comes back to center. Reverse coming back out.

Just show that twist from the other side. sacrum, low back stays relatively neutral. The twist coming from your upper back shoulders. So just be gentle with this again, twist can be done safely. If you're doing it mindfully. Relax those shoulders jaw I face.

Exhale, reversing, coming back out. Bringing a knee to the chest. spine stays long. Hugging in. Finding your strap, you're gonna sit tall, reach through the heel as you draw through the strap at the mouth, the ball of your foot, just between ball and arch. Sitting tall, lengthening through the back of that leg.

Find your breath will take the leg out to the side. Same thing reaching through that inner side through the he'll find your breath Bring it all the way back into center. Take a moment to pause for breath. Switching to the next side reaching through the heels you draw the strap around the arch of the foot. He was pressing away toes are coming towards you sitting tall and only bending forward from the hips if it feels okay. And you can keep that spine relatively long.

Ticking that leg out to the side. Does he reach again through the heel finding like through the inner thigh this time? No straining. restrain is not needed. Next, we'll bring it on back to center. And we're going to prepare for our seated shove.

Awesome here you're welcome to lay down on the ground if you'd like. Or you can come to sit in the chair if getting down on the floor is too. Too much of a hassle right now. I'm gonna sit with the bolster behind me so that I have something to rest against. Just letting my arms relax. Placing the sandbag on my belly if that feels good and letting the legs just drop out wherever, wherever they want or you can keep them a little bit bent.

Allowing the eyes to close if that feels comfortable. Oh yeah. delving in here really relaxing. softening the space around the eyebrows. Relaxing that little space between your eyebrows as it softens, becomes broader. Relax the eyes and the eye sockets and the eyeballs.

The joints of the jaw allowing a little space between your teeth and relaxing your tongue. relaxing your shoulders and your shoulder blades down your arms to your hands and all of your fingers. Low back softens hips and groin. Just let them slop out to wherever they want to go without holding. No more gripping all the way down those thighs to your feet and all of your toes. Feeling the weight and the surface below you all the supports that you need.

The air and openness above you. Nowhere to be nothing to do for the next few moments. It's time and space is yours. starting to come out and awake in a bit. I'm letting go began to move the hands and feet a little bit, keeping the eyes restful. Try to move slowly bringing yourself back to upright.

When shall I bring the hips just a little bit back and forth maybe a knee to the chest coming to sit tall And either prayer or one hand covering the other. bowing to a place within you where you recognize gratitude and recognizing one more thing in your life which you can be grateful for today. You feel the beating of your heart, below your hand, send that gratitude out to one another and bring it right back to you where you'll keep it with you all day. Breathing in and breathing out. Namaste