we today typically what you would do is you would send your mind your energies to that part of the body that needs it the most so if you're in any given day maybe in the knees when you're are different ways you can do your seat and stretches especially when you're doing a breathing practice but also to make you aware when you're in a seated position the way i'm sitting my knees are not coming down all the way promise for the future i will bring the few props that i have the way i was trained on your body can be a prop so you utilize what you have your arms and legs you use whatever props you already have but sometimes we need a little extra logic if you were to stretch in space you'll be able to bring your feet behind the neck in no time at all so we're not in space right now we're not in the swimming pool either we're on the land so we're going to make the most of what we ask if i forget and as you get older and i want you to know that today the plan for today was to show you a few postures a few of those twists and stretches you can adapt sitting in a chair so i'm going to get up and that's where you have my little visitor behind me this fancy little fancy chair and i'm going to stand up and get on the chair just to show you my fancy bottle there just to show you that can do these stretches wherever you are seated standing in a wheelchair even if you're in a wheelchair if you're able to move you can adapt in stretches so don't feel shy just because you don't have your feel capabilities today you just make the most of what you have so while i'm sitting fortunately for me i'm not very tall i'm five foot two when i'm seated and i want to make sure about that my both my feet going to the ground nice and flat so i can bring my in that gives me more control of my upper body now the six simple actions of the small mind if you recall that forward phone twists to the left to the right and then you've got decides to stop with a side street and i actually love the side stretch because it's so simple so effective just sitting in the chair when you do that side stretch what you're really talking is about stretching the you can use the back of your chair so the back of the chit for the back of the chair in i would probably ideally i would have my legs to the side if there were no office to just make my day should hold on to the back on this side once again i'm in need to turn away from you but that's not because i'm upset with you i love you girls i love everyone was watching especially if you're watching and stretching with me right hand on the back of the chair left hand on the arm chair to your shoulders back open up your chest that's to enhance your love house and make sure you make the most of humanity remember i always like to say make the most of what you have come to terms with what you don't if you don't knees up the body has a little bit of room to come forward elbows or out one twist it was not really a twist but it's a kind of a spinal and elation that i like very much unfortunately that can be done very successfully in a chair but i'm going to try that i'm going to come down if you're not able to come down on the mat you might want to just understand that your spine can move like a wary even if you're sitting in the chair but here's what i'm trying to demonstrate to you and we'll see if we can adapt it to the chair because it's if you're a person who likes to meditate it would be good to know when you're meditating taking a breath through these different regions in fact let's try it out just in a few minutes we have about five to six  simple and then next segment i'm actually going to take you through a biofeedback of your whole body when you're lying down right now we have three full minutes let's do a simple chakra meditation to keep your feet  exhale th