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From YouTube: Exercise Buddy | Yoga
Description
In this episode of Exercise Buddy Erin Nichole Mooney takes us through a seated Yoga routine.
A
Hi
and
welcome
to
exercise
buddy.
The
seated
exercise
show
designed
to
help
you
improve
your
strength
and
flexibility
for
this
session.
You'll
need
a
chair
with
firm,
back
support
and
stable
legs.
A
standard,
kitchen
or
dining
room
chairs
should
work
quite
well
and
be
sure
to
check
with
your
doctor
before
starting
this
or
any
new
exercise
program.
I'll
be
leading
you
through
a
series
of
exercises,
but
you
should
feel
free
to
work
at
your
own
pace
if
anything
feels
too
fast
or
too
slow
simply
adjust
your
movements
to
achieve
the
level.
A
That's
right
for
you
today,
I'll
be
giving
you
a
yoga
class
for
this
class.
You
will
need
a
firm
chair
back
and
also
perhaps
blocks
you
can
get
these
in
various
sizes,
but
anything
to
elevate
your
feet
above
the
floor
slightly
will
help
to
bring
your
knees
in
alignment
with
your
hips,
so
two
blocks
and
or
a
blanket
so
we'll
begin
our
class
today
making
sure
that
our
bodies
are
in
proper
alignment.
You'll
want
to
sit
about
halfway
up
the
seat
of
your
chair
so
that
your
legs
are
a
little
bit
away
from
the
chair.
A
Knees
are
bent
to
90
degree
angles,
which
is
where
the
block
comes
in
handy.
So,
if
you
may,
or
your
legs,
maybe
a
little
bit
lower
than
the
seat
of
the
chair,
your
thighs,
not
parallel
to
the
floor,
you
can
fly
to
block
underneath
of
your
feet
to
elevate
and
bring
your
thighs
to
a
parallel
position.
So
the
feet
will
rest
onto
the
block.
Your
seat
is
forward.
Shoulders
are
parallel
to
the
floor,
and
your
neck
is
straight.
A
A
A
A
Let
your
eyes
open
now
we'll
move
into
the
eye
rolls
if
you
wear
glasses,
go
ahead
and
remove
those
and
put
them
off
to
the
side
of
your
chair
or
you
can
let
them
rest
on
to
the
neckline
of
your
shirt
with
the
shoulders
down
and
back.
Let
your
eyes
close
for
just
a
moment
and
really
press
all
of
the
muscles
to
the
center
of
your
face.
A
So
try
to
squinch
your
face
up
and
then
gently
release
so
all
of
the
muscles
tense,
and
then
they
release
let
your
eyes
open
again
and
start
to
look
up
towards
the
ceiling
stretch.
Your
eyes
is
high
towards
the
ceiling
as
you
can,
without
moving
the
head
move
your
eyeballs
to
the
right
side
of
the
room.
Look
as
far
to
the
right
as
you
can,
you
may
see
your
nose
in
your
peripheral
vision,
drop
your
eyes
now
to
the
floor.
A
Look
as
far
down
as
you
can
without
moving
the
head
and
then
look
to
the
left.
Stretching
your
eyes
as
far
to
the
edge
of
the
room
as
you
can
return
your
eyes
to
the
upward
position
and
we'll
make
our
circles
a
little
bit
faster
drop
your
eyes
to
the
right
to
the
floor,
the
nose
to
the
left
into
the
ceiling
a
few
more
times
going
at
a
pace
that
is
suitable
for
you,
so
that
you
can
hit
all
edges
of
your
peripheral
vision
without
moving
the
head.
A
This
may
be
a
challenge
for
the
eye
muscles.
Just
be
patient,
go
as
slow
as
you
need.
This
helps
to
improve
the
vision
and
the
strength
of
the
optical
nerves
when
you
reach
the
top
of
your
circle,
again,
reverse,
starting
with
the
left,
nice
and
slow.
Take
your
time
there
to
the
nose
to
the
right
and
up
again
picking
up
the
pace,
to
look
towards
the
left
down
to
the
floor,
to
the
right
and
up.
A
Continuing
a
few
more
times
trying
to
find
a
nice
pace
that
allows
you
to
look
at
all
edges
of
the
circle
really
allow
there
to
be
a
little
bit
of
a
stretch,
perhaps
a
little
bit
of
a
strain,
but
just
know
that
it's
your
muscle,
strengthening
the
next
time.
You
look
up
hold
that
position
and
look
straight
down
now
to
the
floor,
to
your
nose.
Look
straight
back
up
and
straight
back
down
close
the
eyes
and
vigorously
rub
the
palms
together,
create
heat
between
the
palms
and
then
cut
the
hands
around
the
eye.
A
And
then
dropping
the
chin
to
the
chest
and
returning
it
back
to
a
parallel
position
chain
parallel
to
the
floor,
shoulders
down
and
back
fewer
glasses.
You
can
now
return
them
to
your
face,
so
you
can
see
the
screen
hands
returning
to
the
knees
shoulders,
pulling
back,
bring
your
chest
forward
through
your
arms,
so
you're
kind
of
holding
onto
your
legs
for
support
and
leverage
here
now
push
your
ribcage
to
the
right
and
let
your
spine
round
back,
keep
holding
onto
your
legs
press
your
ribs
to
your
left,
bring
your
chest
forward.
A
Let
the
arms
pull
back
and
then
let
your
belly
and
your
chest
round
back
ribs
to
the
left
and
forward
to
the
right
and
back
good
one
more
circle
here
and
when
you
return
to
that
forward,
position
hold
and
reverse
inhaling
to
bring
your
chest
forward
and
exhaling
to
let
your
ribs
pull
back.
Try
to
take
your
time
here.
A
So
you
hit
all
edges
of
the
circle
and
when
you
return
to
that
forward,
position
stay
there
for
just
a
moment
and
then
push
your
ribs
back
so
moving
in
a
forward
and
back
position
or
a
range
of
motion.
Pull
the
chest
forward.
Exhale
push
your
chest
back,
inhale,
pull
forward.
Add
the
chin.
Look
up,
exhale,
pull
back
drop
chin
to
chest
once
more
here
good
and
by
returning
to
an
upright
position.
A
If
you've
wiggled
out
of
position
on
your
chair
make
sure
you
can
return
to
that,
more
forward
position,
we're
going
to
start
with
the
arms
so
lift
both
arms
overhead
start
to
rotate
the
palms
out
towards
the
edges
of
the
room
and
then
let
the
hands
fall
forward
or
back
comes
I
reach
the
arms
forward,
open
the
palms
and
let
them
come
back.
Take
your
time
here,
couple
more
and
start
to
add
the
breath
here
being
mindful
of
how
we're
moving.
A
So,
as
you
inhale
stretch
up
and
as
you
exhale,
let
the
arm
sink
back
twice
more
inhale
to
reach
up
as
tall
as
you
can
flip
the
palms
and
exhale
to
press
the
arms
down.
Last
time.
Here
inhale
reach
up
flip
the
palms
and
exhale
press
down.
Let
your
arms
continue
to
hang
by
your
sides
and
notice
the
way
the
shoulders
have
now
opened
up.
A
Keep
your
left
leg
where
it
is
and
cross
your
right
leg
over
it
good
bring
your
left
hand
over
your
right,
thigh
and
then
sit
tall,
feel
your
abdominal
muscles
pull
in
and
the
crown
of
your
head
pull
up
towards
the
ceiling
again
continuing
with
those
arm
circles,
this
time
bringing
them
back.
First
flip
the
palm
to
the
corner
of
the
room
and
then
bring
it
forward
good,
twice
more
inhale.
You
can
follow
your
fingers
with
your
gates,
reach
up
good,
and
then
this
right
hand
is
going
to
come
to
the
edge
of
your
chair.
A
Your
left
leg
over
right
hand
comes
over
the
left,
thigh
and
start
to
rotate
towards
the
left
side
of
the
room,
we'll
bring
the
arms
back
and
up
gut
inhale,
bring
that
arm
back
and
up
exhale
bring
it
forward.
One
more
time
good
and
this
time
the
left
arm
rests
on
to
the
arm
of
the
or
the
edge
of
the
chair,
inhale
to
sit
tall
and
exhale.
A
The
twist
looking
over
your
left,
shoulder
inhale,
sit
tall
twist
on
the
exhale
and
release
both
legs
come
back
to
the
floor,
feet
firmly
supported
by
the
floor
or
the
blocks
we're
joining
the
hands
to
the
legs.
Let's
take
the
legs
wide
good
and
inhale
to
sit
tall
press
your
hands
into
your
thighs
and
then
start
to
fold
forward,
placing
the
elbows
onto
the
thighs
hands
to
the
block
or
the
floor,
or
just
let
your
arms
dangle
freely.
You
can
flip
the
palms
to
the
ceiling
or
you
can
grab
opposite
elbows.
A
Let
your
head
fall
forward,
counting
in
4
6,
5,
4,
3,
2,
1
and
exhaling.
First,
six,
five,
four
three
two
and
one
to
come
out
of
the
pose
gently,
replace
your
hands
back
onto
the
block
back
onto
the
legs
and
then
slowly
roll
up
and
releasing
your
shoulders
a
few
more
times.
Good
and
we'll
keep
our
legs
wide
here
from
moon
salutes.
So
bringing
the
arms
out
take
a
big
inhale,
reach
up
good
flip,
the
palms
towards
the
floor
and
exhale
push
down
twice:
more
inhale,
bring
it
up.
A
Exhale
press
down,
inhale
rise
up
stretch
to
the
fingers,
exhale
press
down
this
time,
inhale
rise
up
stretch
through
both
fingers
and
then
drop
your
right
hand
to
the
edge
of
the
chair
and
lean
towards
your
right.
Try
to
keep
that
left
side
body
really
long!
Inhale
reach
up
and
exhale
lean
inhale
coming
back
through
Center,
both
arms
reach
up
left
arm
comes
to
the
edge
of
the
chair
and
exhale
lean
towards
your
left,
inhaling
to
stretch
through
the
ribs
and
the
fingers
and
exhaling
to
lean
a
little
bit
further.
A
Taking
one
more
breath,
keep
your
neck
back
good,
chin,
parallel
good
and
then
inhaling
to
come
back
up
arms
to
the
center
of
your
chair.
Let's
bring
both
arms
out
to
be
parallel
with
the
floor
and
reach
through
the
edges
of
your
fingertips,
so
feel
the
shoulders
pressing
down
arms
elongating
here
you
may
want
to
use
your
block
or
you
may
want
to
use
the
floor
or
elec
left
hand
is
going
to
come
down
in
between
the
feet.
You
can
flip
the
block
to
a
higher
setting
if
need
be.
Right.
A
A
Arm
comes
up,
inhale,
look
to
the
fingers
and
exhale
twist
looking
up
get
the
neck
involved,
inhale
and
exhale
once
more
and
twist
good,
coming
back
up
arms
parallel
to
the
floor,
exhale,
let
them
come
down
we'll
do
that
same
sequence,
again,
inhale
reach
up
arms,
tall,
exhale,
right
arm
comes
down.
Left
arm,
extends
to
the
left
side
of
the
room.
Take
a
big
breath
and
bend
a
little
deeper
inhale
rise
back
up,
exhale
left
arm
comes
down
stretch
to
the
right.
Take
a
big
inhale.
A
Exhale
lean,
inhale
both
arms
up
and
return
them
parallel
to
the
floor
as
you,
exhale
left
arm
comes
to
the
floor
or
a
block
or
your
leg.
Right
arm
stretches
up.
Big
reach,
exhale
twist,
look
up
inhale
and
exhale
twist,
once
more
and
twist
arms
return
parallel
to
the
floor
stretch
through
the
fingers
and
then
bring
that
right
hand
down
to
your
block
or
the
leg
or
the
floor
left
arm
up.
A
Take
a
breath
and
rotate
inhale
rotate
twist
the
body
once
more
as
you
inhale,
both
arms
compare
allowed
to
the
floor
and
release
them
down
shake
out
your
shoulders
good,
bring
your
legs
back
to
their
neutral
position.
I
will
warm
up
the
arms
a
little
bit
more,
so
bring
the
arms
parallel
to
the
floor
good
and
let
the
wrist
be
really
loose.
So
let
your
finger
is
stangel,
pull
the
shoulders
up
together
and
then
down
and
feel
that
length
in
the
neck.
A
Now
we'll
begin
to
shake
the
arms
quite
vigorously,
keep
your
arms
straight,
but
let
your
wrists
just
flop
so
keep
shaking
building
a
little
bit
of
heat,
keep
going,
but
you'll
start
to
feel
a
little
bit
of
work
happening
on
the
lateral
muscles
that
run
down
the
sides
of
your
body.
You
also
feel
the
core
engage,
you'll
feel
the
breath
quicken.
This
is
to
help
bring
your
blood
rate
up
a
little
bit.
A
The
back
of
the
chair,
extend
your
left
leg
out
to
the
side
toes
pointing
towards
your
screen,
we're
going
to
turn
the
right
leg
out
towards
the
side,
and
it
will
rest
onto
your
block
if
needed
or
onto
the
floor.
If
that's
ok
for
your
body
continue
holding
on
to
the
chair
for
support,
look
at
your
left
toes
and
make
sure
they're
pointing
forward,
and
the
pinky
edge
of
your
foot
is
touching
the
floor.
Really
press
down
through
that
point
now
extend
both
arms.
Long
parallel
to
the
floor.
Look
over
your
right
fingertips!
A
A
Stay
here,
drop
your
left
hand
to
your
left,
thigh
flip
your
right
palm
to
the
ceiling
and
as
you
inhale,
let
the
arm
go
overhead
and
look
up
towards
the
ceiling.
Reverse
warrior,
take
a
big
inhale
into
the
ribs
exhale,
deepen
the
bend
and
then
inhale.
Come
back
up.
Arms
parallel
to
the
floor,
bring
your
right
forearm
to
your
right,
thigh!
Let
it
rest
there
and
then
your
left
arm
goes
straight
up.
Let
your
gaze
follow
your
fingers
and
feel
the
fingers
reaching
up
to
the
ceiling.
Big
breaths
here
inhale
and
exhale.
A
Good
in
return
back
to
that,
parallel
position
extend
your
arms
forward
and
then
let
the
arms
fall
to
the
chair.
Grab
on
for
support
drag
your
left
leg
in
first,
then,
your
right
leg
and
scoot
your
seat
off
to
the
other
side,
again
extend
your
right
leg
out
to
the
side
toes
pointing
towards
your
screen.
Your
left,
or
your
block,
may
want
to
come
on
the
left
side
of
your
chair.
A
That
foot
will
come
on
to
the
floor
or
to
the
block
good
right.
Pinkie
toes
touching
the
floor,
make
sure
that
that
is
happening
in
squeeze
the
muscles.
All
the
way
up
towards
your
hip
from
here
we'll
extend
the
left
arm
and
the
right
arm.
Parallel
to
the
floor,
gaze
will
come
over
your
left
middle
finger.
Take
three
breaths
here,
inhale
for
length
and
exhale
to
pull
your
abdominal
muscles
in
inhale.
Imagine
your
spine
growing
taller
towards
the
ceiling
and
exhale
pulling
the
muscles
in
towards
the
center
inhale
and
exhale.
A
Let
that
right
hand
come
to
your
right.
Thigh
left
palm
to
face
the
ceiling
as
you
inhale.
Reverse
your
warrior.
That
arm
comes
overhead
and
you
look
up
towards
the
ceiling
if
it's
comfortable
for
your
neck
take
one
big
breath
and
then
we
come
to
extended
side
angle,
arms
parallel
to
the
floor,
bend
your
left
elbow
place
it
on
to
your
left.
Thigh
right
arm
then
comes
up
and
look
to
your
fingers.
A
We
take
three
breaths
here,
inhaling
for
light
through
the
arm
and
exhaling
to
bend
a
little
deeper,
keep
feeling
that
stretch
along
your
right
side,
leg
through
the
ribs
through
the
armpit
and
that
right
arm
you've,
one
more
breath,
inhale
and
exhale
returned
your
body
to
warrior
two
arms
long.
Looking
over
that
front
finger
and
then
let
the
hands
fall
to
your
chair
for
support,
drag
the
legs
together
and
return
to
the
center
of
your
chair.
Good
moving
on
to
Eagle
pose
you'll.
A
A
You
have
one
more
breath
here:
keep
your
shoulders
and
elbows
in
alignment
to
release
the
pose
unwind,
your
arms
extend
them
forward
and
then
drop
them
down
to
grab
the
chair
and
uncross
the
legs.
We
continue
on
to
the
other
side.
Left
leg
crosses
over
the
right.
Perhaps
the
toes
come
behind
the
ankle
and
then
the
arms
extend
forward
left
arm
under
the
right
bend
at
the
elbows
place.
A
The
backs
of
the
hands
together
or
the
palms,
if
that,
doesn't
work
hands
on
top
of
shoulders
from
here
we
take
about
three
breaths
noticing
how
the
shoulders
can
pull
apart
the
shoulder
blades,
creating
or
having
more
space,
rather
as
you
inhale,
and
then
you
occupy
that
space
as
you
exhale.
So
you
draw
everything
in
stretching
a
little
bit
taller
through
the
spine.
A
little
bit
higher
through
the
arms.
Take
one
more
breath
here.
A
To
release
the
pose,
extend
your
arms
forward,
unwinding
them
and
then
down
by
your
side
onto
the
chair,
uncross
your
legs
good,
let
your
knees,
kind
of
knock
from
side
to
side
notice.
Any
changes
in
the
hips
from
here
we'll
move
on
to
Pigeon
pose.
This
can
be
a
little
bit
intense
for
the
knees.
So
please
be
careful.
A
Keep
your
left
foot
on
to
the
floor
and
cross
your
right
ankle
over
the
left
knee
make
sure
your
ankle
is
on
the
knee
and
not
the
foot
good
from
here
sit
tall
and
you
may
want
to
hold
on
to
your
shin
for
support
so
pulling
your
chest
through
your
arms
spine
is
tall.
Arms
are
acting
as
leverage
on
your
leg.
A
If
you
feel
comfortable
here
stay
or
you
can
move
on
hinging
forward,
you'll
notice
the
deeper
stretch
in
that
right
outer
gluten,
perhaps
in
your
low
back
as
well,
so
keep
trying
to
extend,
as
you
inhale
feeling
the
spine
grow
longer
and
then
letting
your
belly
sink
in.
As
you
exhale,
perhaps
deepening
your
forward
fold.
A
Good
one
more
breath,
as
you
inhale
return
to
that
seated
position,
good,
let
your
knee
come
up
and
then
replace
the
foot
to
the
floor
or
your
block
notice
any
change
in
that
right,
hip
and
then
we
move
on
to
the
left
side
crossing
ankle
over
the
leg,
not
the
foot,
the
ankle
good
sitting
tall.
If
you
wish
you
can
stay
here
otherwise,
to
increase
the
stretch,
you
fold
forward
hinging
at
the
hips
trying
to
keep
your
spine
straight
rather
than
doing
this
and
hunching
forward.
A
We
want
to
keep
the
spine
very
long,
taking
about
three
more
breaths
here
and
imagining
or
visualizing
that
hip
is
expanding
in
the
socket
and
then
you've
created
space
without
expansion.
You
can
go
a
little
bit
deeper
into
your
stretch,
taking
one
more
breath
with
an
inhale
sitting
up
letting
that
knee
point
upwards
and
returning
it
to
the
floor.
A
Good
knock
your
knees
from
side
to
side
and
we'll
come
to
standing
for
the
next
portion
of
the
video,
so
stand
up,
using
whatever
support
that
you
need
notice
any
changes
in
your
hips
and
your
low
back
already
and
then
we'll
walk
to
the
left
side
of
the
chair
you
can
hold
on
to
the
chair.
With
your
right
hand,
your
left
hand
can
come
to
your
hip
for
supporter.
It
can
rest
by
your
side.
Whatever
feels
more
natural
to
you
will
begin
with
ankle
rolls
today.
A
So
moving
towards
your
chair
first
notice,
if
the
circles
are
smooth
or
jagged,
if
they're,
quick
or
quite
slow,
just
be
aware
of
the
way
that
your
body
is
moving
whatever
seems
to
catch.
Take
maybe
a
little
bit
more
time
there
breathe
into
the
areas
that
are
giving
you
some
trouble
one.
Your
toes
return
to
the
top
of
the
circle.
A
Big
toes
touching
will
work
with
a
little
bit
of
heel,
lifts
to
string,
chol,
strengthen
the
ankles
and
the
leg
muscles
so
lift
on
to
your
tippy
toes
as
high
as
you
can,
without
losing
the
balance
and
then
lower
back
down.
We'll
do
that
10
times
so
lift
up
and
lower
down,
lift
squeeze
the
muscles
and
lower
good
notice,
how
you're,
squeezing
the
thighs
and
the
glutes
try
to
let
the
movement
be
really
easy,
not
too
strenuous.
A
Last
three,
two
and
one
release
your
heels
down
and
we'll
take
tree
pose
to
stretch
out
that
hip
a
little
further.
This
time,
balancing
on
the
right
knee
pick
up
your
right
or
your
left
toes
turn
your
knee
out
to
the
side
and
press
your
anchor
your
heel
into
your
ankle
or
your
calf
muscle.
You
can
also
go
a
little
bit
higher
onto
the
leg
so
that
the
foot
is
fully
off
of
the
floor
only
on
the
calf
muscle
to
go
even
higher.
A
Notice
how
the
left
glute
is
working
and
the
thigh
muscles
pulling
back.
You
have
one
more
breath
here
to
release
the
pose,
bring
your
knee
back
in
and
replace
the
foot
to
the
floor.
Take
a
couple
of
bends
through
your
knees
to
stretch
the
Achilles
tendons,
the
calf
muscles
and
to
also
bring
your
hips
back
into
alignment
good
and
release
come
around
the
back
of
your
chair
and
we'll
come
to
the
opposite
side
again.
Continuing
with
our
ankle
rolls
your
right
hand
can
come
to
your
hip
or
release
to
your
side.
A
Whatever
is
comfortable
bring
your
left
foot
forward
point
through
the
toe
and
then
flex
points
and
flex.
Three
two
and
one
return
to
that
flexed
position.
Toes
up
turn
your
toes
to
the
left
and
then
start
your
circles
again
noticing
any
points
where
they
kind
of
where
the
movement
catches
a
little
bit
feels
preps
jagged
we're
notice.
A
If
it
feels
particularly
smooth
when
your
toes
are
in
an
upward
position
again,
you
can
reverse
noticing
how
the
movement
changes
on
the
other
side
return
your
toes
to
a
flexed
position
and
then
point
them
down
point
up
and
point
down
hold
that
bend
the
knee
and
tuck
the
toes
under
try
to
stretch
the
top
of
the
foot
applying
a
bit
of
pressure
here.
You
can
kind
of
pulse
into
that
pressure
or
you
can
just
make
it
a
constant
hold.
Four
three
two
and
one
gently:
releasing
both
feet
to
the
floor.
A
Big
toes
touching
and
we
continue
with
heel,
lifts,
ten,
more
so
squeeze
through
the
inner
thighs
and
the
glutes,
and
the
belly,
lift
your
heels
up
and
lower
down
for
nine
down
eight
seven
squeeze
through
the
calves,
six,
five,
four
three
good
2
and
1,
releasing
your
heels
down
and
we
take
tree
on
the
other
side.
Turning
that
right,
leg
out,
you
can
place
the
foot
onto
the
floor.
A
He'll
just
wrapping
around
the
ankle
foot,
all
the
way
up
on
the
calf
or
foot
to
the
inner
thigh
once
you've
found
your
positioning
that
hand
can
return
to
the
hip,
and
we
just
focus
on
the
breath
from
here.
If
you
want
to
test
yourself
on
the
second
side,
perhaps
you
try
lifting
that
hand
away
and
placing
it
back
down,
or
you
can
take
both
hands
away
and
hold
in
this
position.
A
You
have
about
two
more
breaths
here:
focus
on
pulling
that
left,
thigh
up
and
squeezing
through
the
right,
glute
and
thigh
one
more
breath
good
and
to
release
the
pose,
bring
your
knee
forward
and
replace
the
foot
to
the
floor.
Good
bend
through
the
knees,
a
couple
of
times
notice,
any
changes,
good
and
we'll
come
to
the
back
of
the
chair.
This
posture
is
to
help
stretch
through
the
armpits
in
through
the
front
of
the
chest.
A
So,
to
give
you
a
different
angle,
you
will
bring
your
hands
to
the
back
of
your
chair
and
walk
your
feet
back,
so
you
want
to
come
all
the
way
back
until
you
come
into
a
90-degree
bend
your
chest
parallel
to
the
floor
and
your
legs
parallel
to
the
back
of
your
chair,
grab
onto
the
chair
for
support
and
just
let
your
chest
fall
down
between
your
arms,
your
head
can
kind
of
dangle
or
your
ears
can
stay
in
line
with
your
ears.
Try
to
pull
your
arms
straight.
A
Your
kneecaps
are
lifting
towards
your
hips
for
support,
but
your
chest
is
bowing
towards
the
floor.
So
ideally
we
find
a
little
bit
of
a
sway
in
the
back,
and
this
helps
to
stretch
the
armpits.
The
front
of
the
chest
will
take
about
three
more
breaths
here,
so
try
to
let
your
chest
hang
heavy,
finding
a
little
bit
of
a
bowl
shape
or
a
banana
shape
in
your
back
good.
A
Two
more
breaths
here
inhale
deep
for
six
five,
four,
three,
two
one
exhale
six,
five,
four,
three,
two
one
inhale
six,
five,
four,
three,
two
one
exhale
six,
five,
four,
three:
two
one
to
break
the
pose
bend
your
knees
start
to
walk
forward
towards
your
chair
and
let
your
spine
kind
of
curl
in
and
up
chin
then
becoming
parallel
to
the
floor.
Again,
roll
your
shoulders
out
notice.
A
Any
changes
return
your
chair
back
to
its
original
position
if
it
moved
and
will
come
into
horse,
so
you'll
step
your
left
foot
out
and
your
right
foot
out
wider
than
your
chair,
your
hands
will
still
rest
at
the
back
of
the
chair
and
we'll
Bend
into
the
knees
as
deep
as
you
would
like
to
go.
If
you're
feeling
quite
stretching
strong
today,
you
can
drop
a
little
bit
lower
if
you
want
to
stay
a
little
bit
more
reserved
you
stay
higher
from
here.
A
We
just
work
on
squeezing
the
outer
glutes
pulling
the
inner
thighs
to
a
parallel
position
with
our
chairs
and
keeping
the
spine
upright,
so
avoid
letting
your
chest
hunch
forward,
but
rather
keep
yourself
very
tall
sinking
a
little
bit
deeper
if
it's
comfortable
for
you
will
remain
here
for
a
handful
of
breaths.
If
you
would
like
to
add
some
movement,
you
can
exhale
to
drop
your
hips
a
little
bit
lower
in
able
to
lift
them
a
little
higher
good.
A
Last
two
breaths
inhaling
up
exhaling
to
sink
down,
inhaling
to
rise
up
good
continue,
lifting
squeeze
through
the
legs,
pull
your
kneecaps
up
towards
your
hips
and
then
bend
the
knees
softly
to
heel,
toe
your
feet
back
in
together.
Take
your
time
good
and
come
to
a
fully
standing
position,
walk
back
around
to
sit
in
your
chair
and
we'll
start
to
close
out
our
practice
with
a
full
body
stretch
and
then
inversions
and
twists
so
extend
your
legs.
Long
onto
the
floor.
Hands
can
rest
on
to
the
chair.
You
have
options
here.
A
You
can
stay
as
you
are
and
just
drop
your
chest
back.
Looking
up
so,
your
body
makes
a
diagonal
like
a
backward
slash
or
you
can
lift.
You
can
bend
your
knees
and
lift
your
hips
stay
here
or
walk
your
feet
forward
and
breathe
here
good.
We
have
one
big
breath
together
so
inhale
in
exhale
it
through
the
mouth.
A
If
you're
up,
walk
your
feet
back
return,
your
seat
to
the
chair
and
return
to
your
normal
position
will
continue
with
an
inversion,
so
you'll
walk
your
hands
or
your
chest
forward
and
your
hands
down
to
the
floor
from
here.
Just
let
your
head
fall
forward
between
the
legs.
If
you
want
to
let
your
hands
just
dangle
freely,
you
can
do
that
or
you
can
flip
your
palms
to
the
ceiling
and
let
the
backs
of
the
hands
rest
to
the
floor.
You
can
also
grab
opposite
elbows
and
let
your
head
hang
heavy.
A
From
here,
the
work
is
to
do
absolutely
nothing
so
try
to
just
let
your
body
melt
into
itself.
Let
the
crown
of
the
head
fall
towards
the
floor.
No
tension
in
the
neck
shake
your
head
from
left
to
right,
if
you're,
not
sure
whether
you're
holding
tension
and
then
find
a
bit
of
stillness
holding
here
for
just
a
few
breaths
feeling
the
belly
press
against
the
thighs
as
you
inhale
and
then
lift
away
as
you
exhale.
A
A
You
can
bring
your
hands
to
your
knees
for
support
and
your
chin
is
the
last
thing
to
come
back
up
parallel
to
the
floor,
pull
the
shoulders
up
together
and
down
we'll
end
with
a
twist
left
hand
crossing
over
right,
leg,
right
hand
grabbing
for
the
back
or
the
side
of
your
chair.
Bring
your
right
or
your
gaze
of
your
right.
Shoulder
inhale,
sit
taller
and
exhale
twist
pressing
your
left
hand
into
that
right.
A
Thigh
for
support,
then
come
back
through
Center
and
we
switch
sides
right
hand
to
the
outer
left
thigh
left
hand
to
the
back
or
side
of
your
chair
inhale
for
height
and
exhale
to
twist
to
get
your
neck
involved.
Try
to
press
your
right
hand
into
the
thigh
two
more
breaths
exhaling
two
twists
to
really
take
up
as
much
space
as
you
can
inhale,
sit
tall
release
the
pose
coming
back
to
your
centered
position
and
will
come
into
shavasana,
so
using
your
chair
as
support
slide
back
and
rest.
A
Your
back
on
to
the
back
of
your
chair.
Take
your
hands,
flip
them
up
to
the
ceiling
and
let
your
shoulders
just
melt
down
the
back.
Let
your
legs
relax
and
let
your
chin
fall
slightly
towards
your
chest.
If
your
eyes
have
not
closed
already
go
ahead
and
let
them
close
again
take
another
deep
inhale
big
through
the
nose.
Let
your
chest
rise
and
expand
and
then
sigh
it
out.
A
Good,
let
your
hands
fall
back
onto
the
thigh
palms
down
and
then
open
your
eyes
softly
and
return
to
a
comfortable
seated
position
spine
straight
extending
the
crown
of
the
head
towards
the
ceiling
great
job.
Thanks
for
joining
me
on
exercise.
Buddy
we'll
see
you
next
time
and
if
you
can't
wait
until
then,
you
can
watch
us
on
the
arlington
county
website
at
arlington.
Va
us
by
typing
the
words
exercise
buddy
in
the
search
box.
See
you
next
time.