welcome once again to what's going on my name is delores b doll and i am very happy to be able to introduce to you this morning jennifer parker from arlington center for healthy living she has been kind enough to bring with up two of her students judy nierenberg and and but not the who feel they have benefited  from instruction given by jennifer over time so  without going on about it myself i would like to introduce jennifer to you good morning jennifer good morning and thanks so much for inviting me to be on your show it's very nice to be here with you good so tell me how did you get into this wonderful practice of yoga and the idea of and structuring people well i began my own practice and in the year two thousand and i found it so beneficial for myself in terms of my physical how my mental health my spiritual how i decided that i loved it enough that i wanted to become an instructor so i began on my own i began as a student and then became a teacher and i love to be able to share it with other people great so so how do you how do you how do people contact you if they're interested in finding out more about what you have to offer and how to get your services well  can call me at seven eight one seven nine nine four one eight two or i have a web site yoga house calls dot com so you know go y o g a house h o u s e call c ages and abilities i have students who are in their ninety's i have students with multiple joint replacements students who have arthritis and all of those people find that getting coming to class or working with me helps them get around easier just easier to move around and i also help people who are recovering from something from a fall from surgery from cancer and they find that the recovery is a little bit quicker  easier when they're practicing yoga and i also help people who just want to feel more flexible maybe they don't have a particular illness or condition but they want to feel a little taller or they want to feel like they can get around a little bit better they want to be able to bend down and get the mail without having that be an issue so anybody who's looking to improve posture get stronger feel more flexible can benefit it's probably just doing of it i would think probably gives people already a sense of great just confidence and the movement if they're shown that they can actually do something that they thought maybe they couldn't do is this is t yes i'm glad you glad you mention that because a lot of people when they when they hear the word yoga they think about someone perhaps standing on their had or bent up in an odd configuration and so people are intimidated but in my classes it's very gentle it's very excessive will so it makes it all the benefits are available to you even if you are not  before i mean i had a lot of discomfort in my neck and shoulders i was also very concerned about losing some balance but i experience an improvement after doing gentle yoga i think yoga makes you be aware of your strengths and limitations physical part is wonderful but it's also the confidence and the calming part the spiritual part relaxation part that is very healing well so what is cheer yoga well terry yoga is a practice it's a modified yoga practice where you'll be doing movements from a seated position in your chair and if it's appropriate sometimes we stand behind the chair and use it as a balance aid so a chariot or practice has all the advantages and all the benefits of a practice that you might do on the floor it's just that you get to sit in your chair so it's great for anyone who either because it's impossible or just not advised for them to get down on the floor would be unsafe for them to do so but they want to have all the advantages of yoga is a great place to start it's also a great place to start if you maybe you don't have any diagnosed health condition but you're new to exercise and you've been meaning to try something and this is a great gentle beginner place to start  and do people still just continue doing it because they it makes them feel good or do they sort of gradually so to speak and then hopefully keep doing it themselves will get together among the pupils how do you encourage people to continue doing this very beneficial exercise well most people once they start are are believers in that it feels really good and you want to until you do you want to continue to feel good so it's most people respond want to feel that way and want to continue feeling that way but i also do have people who maybe they began in a chair and then there then you know over time their flexibility grows and they are able to get down onto the floor so that that's a possibility too so if you begin chair yoga you may eventually graduate to the floor if you want to think of it that way or you just continue to practice in a chair and then you go to the skating rink so this is a little excerpt from from what would be a longer session and we're just going to be working on neck and shoulders today and normally we would do the whole body so little tiny taste for you and if you're at home and  you're joining a long that's great just make sure that you have a sturdy chair and only do what's appropriate for you so it's important to be aware of what feels ok for you and leave anything out that doesn't feel appropriate so i'll be giving you instructions as we go along and the very first thing we'll do is check in on our posture or seated posture so you want to have your feet flat on the floor and out in front of you and you want to have a nice lifted chest your shoulders are relaxed down away from the ears and the crown of your head can reach up towards the ceiling so nice long neck and from here begin to let your breath get a little deeper and a little slower than usual so you're going to let breath come down right underneath your belly button so it's a bigger slower breast than usual  deep breaths so this nice deep breathing low allow more oxygen to get into your system and it comes to mind  so keep going with the deep breathing as we begin our movement so the first movement is going to be just to tilt your head to the left and we're going to leave it there for three breaths so three br with your head gently tilting l getting the side muscles of the neck a little bit of stretch good then when you've had your three breaths you going to let your head come back up and will move down and give our shoulders a little attention so you can let your arm be at your side left arm sorry you're going to be your your left arm inhale and lift your shoulder towards your ear and exhale relax that arm down towards the in hell lifting and now we're going to circle the shoulder so the shoulder comes forward up by the ear a little bit behind you and then back down so big breath as you let your shoulder do a slow motion circle here more and then make a gentle fist with your hand and let that risby kinda circle around so we circle the shoulder now we're going to circle the wrist so getting new movement in circulation into that part of the body and you want to be spinning taining your top postures maintaining those deep breaths that in let's do a few in the opposite direction so same wrist just a couple times the opposite way and then relaxing that hand take a nice deep  breath and then your left hand is going to reach up overhead and if this doesn't work for your shoulder just have your hand across your chest ok so you're going to reach high let's wiggle those fingers creating lots of length on the side of the body take a nice deep breath and then we're going to do a bend so you're going to be bending to the right here hands going to come up overhead take a big over and then let your arm lower to about shoulder height and then we're going to be rolling the arm front and back are twisting however you want to think about it nice deep breaths as you r your arm front and back  let's just do one more in each direction  and then relax and let that arm come down to your side just close your eyes for a moment and check in on the two sides of your body your two shoulders your two wrists two sides of the ribs two sides of your neck and just check in and see how how that little bit of movement affected your body and there's no right or wrong answer just noticing just take one more breath and then w do the other side and when you're ready will tilt you're going to be tilting to the right this time for three breat and then when you finish your head comes up and then we let the right shoulder get some movement so in the hal lift that shoulder up exhale let it all back down so very gently lifting  lowering the shoulder so new movement new circulation is going to get into that joint which sometimes is a little sore or can be a little st so let's just do one more one more up and one more down and then we're going to circle so forward back down with the shoulder nice that you the fall so this can release a lot of dismiss from the shoulders the simple movements  let's just do one more good and now will do the wrist so you make a gentle first and you simply let the wrist travel around in a circle sitting tall taking deep breaths taking good care of your wrist joint then we'll go the other way couple times in the opposite direction  and then releasing that will reach china now and again if this doesn't work for your shoulder put your hand across your chest retire wiggle the fingers  creating lanes on this side take a nice deep breath in and then you're going to be bending right so x so if you bend to the right you know in a lot of it i say it wrong and how up and then when you let your arm come down let it come to shoulder height for those front and back rolls or twists so the whole arm is rolling front and back nice deep breaths good and then let's relax and let that arm come down rest your hands on your legs take a breath and if you like close your eyes and just check in on how how you're feeling compared to just a few minutes ago thank you so that was like i said just a tiny taste we normally would have about an hour or so that was just a little bit to give you an idea of what it's like  with the posture with the breaths and with the the gentle stretches and movements and what it what it involves so if you want signs up with you how often do you come to the whole i usually recommend about once a week because that's you're going to make progress if on a weekly basis there's nothing wrong with doing it once a month it's just you won't feel the benefits quite as much so usually once a week having not done this before i could feel sort of the things on the right side of my body why not exercising the left and at the end of the whole exercise feels to roost and i don't have those another way to do it like if you can't reach you can put your hands here are if you can only reach with one arm you just do it with one arm so it's it's  perfect for and anybody so among the other thing to teach is not only do them but how to measure what you can do yes and not push yourself without going through the motion and therefore improving all the time right is what it sounds like absolutely it's important to begin wherever you are and not try and push yourself too far too fast and risk injury and then that setback so you want to be very careful and gentle as you as you start and as you continue could each one of you be kind enough to give me a brief story about what preceded your beginning think that's a typical thing as you get older and i had tried some other yoga classes but either the they were too hard for me this is this is what i love to hear i love to hear you know the wonderful results that people i work with get and their quality of life benefits and health benefits are are quite astounding  so jennifer what have i nodded off too about that you would like to have people know well i'd like people to know that if they wanted to get my help i it's something i'm very passionate about i love i would have never known i love to talk to people about how yoga can help them whatever their situation may be and so today we just had a little taste and if people would like to know more or those who would like to know more would like to get in touch with me i'm offering a free phone call with me a free consultation that i call yoga for a younger you and it's twenty minutes on the phone with me and it's totally private totally confidential and during that twenty minutes we'll talk about whatever health concern is most pressing for them or whatever whatever it is that that's concerning them usually it's something health related not always and then we'll talk about what they would most want to get out of a yoga program and then we talk about how they might start and what would work best for them so those who are interested can call that number seventy one seven nine nine four one hundred two and it's a great opportunity to talk about how they might get started with a very gentle and effective exercise program so it whether it's they want to work on flexibility posture or could even be anxiety because yoga has very calming properties as well so it's not just you fit your physical body but sometimes it's the emotional piece that people are really looking for so i love to talk to people about it and i've got ten of these sessions set aside for viewers of your show so i'd love to talk to anyone who's interested and wonderful i appreciate your coming today it's been a pleasure i've gained something i feel very soon so if you have any interest please go to the references that i mentioned on the screen and contact this lovely lady right here