to stay hello welcome to thirty eight yoga i'm andy gillot and i'll be your teacher today yoga is an ageless wellness practice that can be done by almost anyone no matter your age no matter your physical challenge if you have done yoga in the past maybe years ago or if you have never done yoga before thirty eight yoga is an opportunity to safely try yoga out in see how it feels my job as your teacher is to keep you safe to help you feel comfortable as we do the movements and poses  yoga and to help you enjoy all the many benefits of yoga including betty better posture better balance greater flexibility greater strength these things are so important to keeping us independent and mobile as we grow older yoga also helps relieve stress and anxiety and helps us fully relax so yoga can help us feel our best each day no matter what kind of medical condition we might be living with yoga is third it yoga is a journey through your comfort zone so it should never hurt you should never feel discomfort but what i hope you will feel are some healthy stretches and strengthening movements that you know you can tell when you're doing them they feel like they're good for you but they feel good when you do them at the same time ok yoga is meant to be done barefoot so if you are able i'm going to invite you now to take your shoes and socks off before we begin let's get our feet into the act year what do you need well i'm going to ask you to get a chair without  so just a folding chair kitchen chair a dining room chair and a sticky yoga mat so why do we want a sticky yoga mat so that our feet and hands stick to it and we feel stable and grounded on the mat yoga mats are available around town for about ten dollars if you don't have a man or can't get a man please don't let that stop you just go ahead and for for all of our standing poses and movements stand on your car but your floor wherever you are right now and for everything else just take a seat in your chair the benefits are the same l begin and where do we start by finding our tallest healthiest posture so i am going to invite you to bring your feet about hip with a part what do i mean by they are we've got some big ol hip bones right in here maybe you can feel them maybe you can it does not matter but if i took my hands and made a line down my legs it would hit about the middle of my feet so that's about it but the part wide you're really not comfortable in a standing position if you're too close oh by goodness i don't even know what to do with my knees here so this is just about right see how it feels outsides  parallel so your toes should not be turned out in that not a bold legged kind of thing but to straight ahead and we are going to stay at our knees on top of our ingles so not like this but like this and now i'm going to invite you to see what it feels like to put your whole foot in contact with the ground so let's come to the outsides of our feet like so that feels good doesn't it and gently bring the insides of our feet to the ground here's something fun let's lift our told us off the ground and then bring them into the grown and can you feel your whole foot on the ground let's grow long through our thighs and bringing the top very top of your thighs just slightly back you notice that gives you a little lift in the bottom of your belly makes you a little taller brings your spine into a good alignment getting along through your side body lifting your chest and bringing the top of your breast bone back just a little bit this is our breast bone so bringing it's kind of a rectangle bringing the very top of it back a little bit as you bring the bottoms of your shoulder blades in toward the front of your body it's a very gentle movement let me show you from the side so you can see just like so and guess what happens when you do that small movement your shoulders come back they stack over your hips your chest opens up you can breathe when your soldiers are forward in your slump like this guess what your and your lungs can't get as much air but when you have a tall healthy mountain steer you can breathe better let's stay act our ears over our shoulders and look straight out at the world life is so much more interesting when you're looking at the world nothing is happening down there so looking out starting with our tallest healthiest posture let's go yawned and stretched out our joints and her neck a little bit ok so going to take a look over your right shoulder and back to center take a look over your left shoulder back to center looking over your right shoulder back to center it does not matter how far you go just a little bit of movement it would feel very nice and your neck and back to center let's go ahead and bring our right ear a little closer to our rachel older and feel a nice strout on the left side of your neck and back to center bringing your left ear a little close thirty your left shoulder in back to center let us make some circles with our arms so let's bring our arms forward up oh but back go the other way let's bring our arms back out up forward and down and back out up forward and down one more time back out up forward and let's bring your arms over here touching your palms together and now bring your arms straight out at shoulder yourself a hug with your left arm top and opening was one more hug raider i'm on top you're worth it all putting your arms wide and finally one more hug with your left arm on top you deserve it and arms wide let's bring our paul mones up touch them together down through center this is our moving right along go ahead put your hands on your waist and we're going to do what i call hula hoops so just beginning to roll your  good just getting things loose a few times one way a few times the other and now let's go ahead and take a seat so whether you are using a day at a chair let us all come to sit in the chair and we're going to do something that is a very classic part of yoga in is called ikat cow spinal flow and what that means is it's meant to open all of the joints in the bones that run from our neck all the way down to our tail bone these twenty six bones are called or vertebrae and they have they all have joints and all the joints in our bodies need to be lubricated with the fluids inside our bodies to stay healthy and to keep us moving and the purpose of the yoga cat coul flow is to get our joints lubricated it's fun and easy so first our cat so as i breathe in i'm going to bring my belly forward lift my chest and look up as i breathe out i'm going to arched my bear and take a look at my belly button that's my angry cat i'm going to inhale bringing my belly forward lifting my chest looking up how breathing out a doing my back looking at my belly but let me show you from the side so you can see what it looks like inhaling how belly forward lifting  today we're going to do some forward bending forward bending in yoga is very important because it carries many benefits and two of them are that if you forward band with one leg in front of the other and we will be doing that you get a twofer so you are stretching the backs of your legs in here and also stretching the front of your body where your legs meet your body this is called our so else and it's a muscle that needs to be stretched because we sit a lot don't we and it's this muscles always being folded increased but our forward bending today you'll see that we'll get to stretch these so we're quite to do a little flow and we're going to start with our yoga warrior one there are three warrior poses in yoga and these are the very strong bold poses and they are called guess what warrior was a new worry or two and warrior three today we will start with warrior one and we're going to flow that into a one sided strout and then we're going to repeat our warrior one so let us begin and of course let's start in our tall healthy mountain posture i'm going to invite you to put your hands on your waist feel nice and stable and i hope that you are standing the long way on your mat like soul but i want to be able to look at you so i'm going to stand this way so let us begin by bringing your left foot back and notice that my left foot is out a little bit of an angle so i don't need to go too far back you decide if you feel like you're going to topple over come a little closer it's not how far you goal it's how you feel so here we are notice i'm nice an upright looking straight ahead at you bending your right knee stacking it over your right angle we're finding our yoga warrior one as you feel stable and knee let's go ahead we're going to fold from our right you have grease with our hands on our waist and just take a little bow right out over your right leg just a little bit feeling the stretch in the back of your right leg i know you do take a breath and rides let's go ahead bend our right knee again stack it over our right ankle let us find our yoga warrior one again feeling stable and as you're ready let's bring our arms overhead nascence drawing take a breath and try to relax and return your hands to your waist and step your left foot forward you notice that when we put our left foot back what we're really stretching are so else let us do the other side let's this time bring our right foot back one of the nice things about doing things first on one side then on the other is we get to experience the difference between the two sides of our bodies and we may think we're more or less the same but some things are easier on one side and more difficult on the other and vice versa so it's wonderful because yoga helps us become more sensitive to our bodies and  keeps us safer and healthier so noticed that my right foot is out at a little bit of an angle not too much but just a little bit so that i can face forward let's go ahead then your left knee stacking it over your left ankle notice i'm real upgrade i'm not bowing nice and tall that's the warrior in us as your ready bringing your arms over yoga warrior one take a breath relax your arms straighten your right knee we're going to fold like an envelope forward from our right our left hip crease i'm sorry take a bow right over your left leg you do not have to go very far i know you're feeling a stretch in the back of your left leg so you want to feel a nice stretch but not any pain relax take a breath and rise let's go ahead bending our left knee again stacking it over our left ankle we're going to find our warrior one again as you're ready bringing your arms overhead nice and wide nice and wide finding stability in comfort taking  relax in your arms straightening your left knee stepping your right foot forward to at is our forward bending flow let us find a seat so if you are using your chair and one invite you to take a seat if you are coming to the mat i am going to show you a safe comfortable way to come down to the mat from a standing position let me caution you it is harder to get up from the ground that it is to get down to the ground so if you have any hesitation about whether you can get up again once you're down i'm going to invite you to use the chair keep yourself safe for those that are coming to the mat here is a safe way to come down and up i'm going to stand about a foot in front of my chair my tall mountain posture my feet are about hip with a part and now i'm going to fold from my hip creases bending my knees and finding the seat of my chair just like this and i'm going to use my chair as my support i'm going to bring my right toes back right need down to the ground left  need comes down beside it now i can find my hands and knees and i want you to stay where you are in i'm just going to rotate so that you can see me walking your knees to the right in a no that makes you a little off center and bringing come into real sed on the outside of your left by and no to schoolyard gently sway your legs around like so we're going to do whether you are seated in your chair or on the man what they what is called a bent nee forward band bending the needle makes it easier to bend forward so that's why we do it that's a good reason so i'm going to invite you to bend your left knee if you are seated in your chair i want you to take a look at what we're doing on the floor and i will come up to the chair in a moment and show you how to do this pose while seated in your chair so bending your left knee and brain the sole of your left foot a little closer anywhere along your right foot it doesn't need to touch just anywhere close and now i'm going to invite you to stack your hands one on top of the other and just like we did when we stood up for old ing forward from your right hip crease just like this and i'm going to rise again and take a look noticed that i'm not going very far it's quite a stretch on the back of your right leg and i'm sure you're feeling it so be kind to yourself don't go very far don't you think open and lift your chest it's worth it to be a little more upright and breathe coming back straightening the left leg let's bend our right knee and go ahead and place the sole of your foot somewhere along the inside of your left leg facing straight stacking your palmo one we often make the mistake of trying to do too much or go too far this is enough and right i going to come from the man and demonstrate the same pose for those of you who are seated in your chair so to do that i'm going to retrace my steps so for those of you who are on the may out and when it's time to come up again at the end of our session today i'm going to invite you to bend your knees and bring your feet to the left like so notice that i'm supporting myself with my right paul i'm going to bring my left palm around next to my right palm and pressed through my palms until i can get to my knees then i'm going to walk my knees to the right notice how i mean retracing my journey i'm in a walk my knees forward to life i might share seed again let it support me i'm going to bring my left foot closer to the chair come up to my right toas come up to stand walk my right foot closer to the chair i'm still bent over in my forward fold and know very slowly i'm going to rise if you are seated in your chair let us do our bent  forward fold of course when we sit down in our chairs our knees are already bent so we're halfway there i'm going to invite you to just bring your left foot a little bit forward in sitting nice and tall in chair it can be comfortable when you're sitting tall and i'm now going to invite you to stack your paul one on top of the other on your left leg and just as we did when i was seated on the man folding from your left hip crease folding forward this is the journey through your comfort zone however far is comfortable for you nice stretch you probably feel i in the left part of your lower back and rise and bring your left foot next to your right foot let's bring our right foot ahead of our left foot and stacking your palms one on top of the other gently folding forward from your right  not too far it's a nice feeling isn't it it's a wonderful thing it does not have to hurt to do you good it should feel good to do good and ri for those on the mat whether you are seated in your chair or you may not we are coming to our final relaxation so please get comfortable in your chair if you are seated on the ma i'm going to invite you to stretch your legs out in front of you bring your feet close to the front of your me out so that you have plenty of room for your whole body i want you to come down to your back and we'll ease our way down so walking my palms back until my elbows find the man th en i'm going to come down to my bare my back this is the time when you don't need to look at me and just hear my voice i'm going to invite you to close your eyes whether you are lying on your back or sitting in your chair enjoying your br and we're going to do what is called an audible exhale in yoga and i'm going to show you what it is listen to me i'm going to breathe silently into my nose and when it's time for me to breath out i'm going to open my mouth and make this sound of here's what it sounds let's do it together inhaling silently through your nose breathing normally no in go ahead and rest your hands on your belly somewhere around your belly button in as you breeze enjoying the rise and fall of your belly just notice how your belly rises and falls as you breathe in and o enjoying complete relaxation for just a few seconds and then i will ring the bell beginning to wiggle your fingers and toes thinking about opening your eyes if you are lying on your bed bending your knee rolling to your right side bringing your left arm across your body brain your left paul next to your right shoulder and pressing yourself up to a seated position with your left arm let us touch our palms together at our breastbone thank you for joining me today for thirty eight yoga bells lightened you shines in me the light in me shines in you