Buncombe County Government, NC Exercise Classes, 29 Nov 2011

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From YouTube: A Healthy Life - Family Yoga

Description

Join Jolene Puffer, certified Yoga Instructor, as she provides 30 minutes of yoga for the family. Jolene and her family, husband, daughter and mother, show us that yoga is for everyone. Yoga is a physical and mental exercise. These basic movements release stress and also build stamina and balance.

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Hi and welcome to yoga for the whole family, I'm Jolene puffer and today with my mother, my husband and my daughter, we're going to enjoy a great yoga workout. Remember that flexibility is progressive, so take your time, learn the poses and enjoy the workout so beginning. Today, we're going to inhale in exhale, holding our palms together in prayer position. Remember that Yoga is about breathing and flexibility, not about being perfect you're, going to start to begin by shifting your weight forward and back through your feet, inhale and exhale. Just finding your Center relaxing the shoulders.

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Relaxing the feet begin to lift your arms over your head, inhale and exhale, as if someone's pulling on your fingertips, just lift through the rib cage and open the arms. Just a little bit inhale and exhale.

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Holding this position remember to breathe in breathe out looking back putting your head and neck on your shoulder, blades lift up stretching through your chin, feeling each rib opening up lifting nice and tall and strong we're going to begin to bring your hands back into prayer position, inhale and exhale.

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I'm going to shift the weight a little bit between the forward toes and the back of the heels just to find your Center inhale and exhale. You can also a circle just begin to find your balance.

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Breathing in and out shoulders are relaxed, knees are soft. You can wiggle your toes.

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Now shift your weight from side to side just a little bit finding your Center just finding that place, you're going to feel a little off-balance just go very slightly. You can keep your eyes closed or you can keep your eyes open, inhale and exhale nice strong breath, moving from side to side, finding your Center inhale and exhale.

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Three deep cleansing breaths in through the nose out through the mouth shoulders are down and back again lift up through your torso lifting the chest, squeezing the shoulder blades together, keeping the shoulders away open. Lifting the arms over the head again reach to the sky. Lay your head neck back on your shoulder, blades and begin to press your thumbs to the back of the room.

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Take deep breaths bring yourself back to Center. Just a little bow. We're going to do that again. Inhale and exhale thumbs go to the back of the room. Palms come together, just a little bow to stretch and then a flex, arms up, breathing the whole time inhale and exhale, and it's going to the back and back to the center inhale and exhale.

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And your tips are going up, we're going to lift inhale and exhale.

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Holding we're going to turn and look over the hand in the back keeping your hips forward. Knees are soft. Shoulders are strong, but not straight or locked. Inhale and exhale. Soft elbows go to the other side, inhale and exhale. Looking over the shoulder, blades don't strain the neck, just remember to stay nice and soft stretching and flexing inhale and exhale.

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Pushing your hipbones forward, you're, going to squeeze your glutes tighten through the chest. Bring your arms back to centre. Little bow inhale and exhale arms are going to go open, you'll, be looking over the hand in the back hip. Bones are forward, inhale and exhale, bring your hands back together, very slowly back to Center, open up to the other side, inhale and exhale.

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Remember to keep everything nice and soft blow inhale and exhale. The breathing is so crucial to the flexing.

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Make sure that you don't feel tension or uncomfortable should be stretching, but this should not hurt, inhale and exhale back to centre thumbs to the back of the room again pushing your hip bones forward, squeezing and bringing yourself back to centre with a little bow.

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Good inhale and exhale remember to breathe.

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We're going to open our poems in Mountain position and we're going to lift as we inhale and exhale sweep the arms bend the knees almost like you're, taking a big circle.

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Painting this on inhale and exhale big strong breath, inhale and exhale open the shoulders up wide palms come together, give yourself a little press in the middle, pushing your hip bones forward, just a little bit and back into heart, we're going to turn sideways as we do notice that your hips are a little tipped towards the back I'm going to put your hands on your quadriceps. So right there on the top of your thighs squeeze your shoulder. Blades together, keep your knees. Soft!

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You can see that sometimes our knees are bent more depending on how much tension squeeze your shoulder. Blades together, push your chest forward again. If it's too tight, just bend your knees, inhale and exhale bring your hands out in front open the palms up. Remember if you have shoulder issues, you don't have to fully extend and bend at the elbows sit and shift your weight back into your heels as you lift up, inhale and exhale pressing.

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The hip bones forward: leaning back swooping the hands again same position, squeeze the shoulder blades together sitting back in the heels deep breath, bring your arms out in front right next to your ears and then back up into forward position, pushing the hip bones forward and sweep the arms again the whole time, let's breathe, deep, let's inhale and exhale eyes are down shoulders. Are nice and loose arms are straight, elbows are not locked, bend your knees, lift and press your hip bones forward.

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Only go as far as your body will allow bring your hands back into heart positions.

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Inhale sweep the arms up palms together, big swing, just like you're, going to dive into a pool, bring your palms down by your side. Shoulder blades squeeze together, eyes are down. Headlights are coming out of your head, sweep the arms up sit back into what we know is chair, pose.

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Your palms down holding in that position inhale and exhale hold deep breaths inhale and exhale push your hip bones forward, lean back and look back again sweep into what we call airplane palms are down. Shoulders are squeezed. Arms are right next to your side, but you look like get wings reaching up in the chair, pose pulling in from the belly. Shifting your weight into the heels inhale.

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And exhale all.

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The way back, pushing your hip bones forward. Remember your chair doesn't have to look perfect. Just do your very best inhale and exhale.

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Taking a moment we're going to just shift our weight and ship through the front you're going to sweep the arms up again and exhale as you go into what we call airplane pose sweeping the arms up into chair pose just what we hit finish. We're going to do it again, inhale and exhale.

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Holding for three deep breaths bring your palms together, we're going to take the elbow over the outside of the knee and look pass the hands towards the back. This is twisting chair, so we're twisting our body remember not to create tension. Maybe you don't touch your knees. That's okay, to just press your palms together and bring yourself back into Center, pushing the hip bones over the lean back and look back, and sometimes we stumble a little bit. Remember.

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It's all good, inhale and exhale eyes down into airplane we're going to shift our weight into chair, pose sitting back in our heels, be able to lift your toes, bringing your palms together, as you do you're going to shift over to the other side, bring your elbow somewhere close to your knee.

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Looking over your shoulder, pass the hands, inhale and exhale. It's crucial. You don't hold your breath so breathe the whole time.

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Inhale and exhale back in the center lift your hands, pushing your hipbones forwards. Nice deep breath.

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Inhale and exhale bring your hands back behind you interlacing your fingers, pressing down keeping your palms up as you're interlacing. Your fingers, squeezing your shoulder blades together, creating distance between your chin and your chest. Look up nice deep breath, lift through your jaw to stretch through the neck, inhale and exhale release the hands sweep the arms palms together. Going down.

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Arms are going to go all the way to the floor. This time, I'm going to bend your knees. If you find there's tension on your legs, maybe it's too tight for your hamstrings just bend your knees drop your head and neck relax through the shoulder. Blades relax through the spine, shake the shoulders out just relax.

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Remember to inhale and exhale the whole time forward, hole nice, deep, breaths, steep as you can get just holding in this position, I think each vertebrae relaxed again shaking the shoulders out a head and neck carry a lot of tension in our head or neck in our back. It just relaxed.

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We're going to put our fingertips up in front and we're going to lift one arm up. Bending the knee at the hand, that's in front straightening, the one that you're lifting straightening the leg and lifting the arm look over the shoulder.

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Inhale and exhale always okay to bend your knees, be very, very careful, inhale and exhale. If you have shoulder issues, you can bring your arm down to the side does not have to be fully extended, always remember that yoga is supposed to create flexion and not tension.

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Inhale and exhale shaking the shoulders out relaxing putting your hands on your elbows lengthen a little bit more through the spine and shift your weight from side to side, making sure you're fully relaxed you're going to inhale and exhale. Slowly rolling one vertebrae up at a time palms into prayer position and hold.

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We're going to inhale and exhale and begin some standing poses the extending our back leg, remember just to modify and we'll show you modifications, you're going to inhale and exhale step, one leg behind you now, if you want to modify you can drop your knee down and you'll, see that so it's okay!

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This is a runner's stretch, we're just going to hold not our breath with just the pose for a moment inhaling and exhaling.

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This is a great way to modify. If you have children just drop one knee down and be someone with issues with their knees. It's okay! You can roll up the back of your mat. Now everyone will place their knee down. Lift your arms up over your head palms, go together, stretching as you push forward, keeping the knee behind the toes, remember to just press a little bit, squeezing the glutes and just pressing forward arching the back, bringing your hands in prayer position and bringing your hands down on either side of your foot.

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Holding back in that runner stretch, we're gonna gently, bring that foot back together with the other foot, taking a soft Bend and rolling the palms up, pushing the hip bones forward, lean back and look back, we're going to swan dive again all the way down, stepping the other leg back, just hold, breathing just getting stable, remember to drop your knees you need to. This is a great pose good stretch for the hips dropping the knee you're going to bring your hands up over your head.

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Looking back, leaning back only go as far as you feel like you can get a good, deep breath and stretch too far hands on either side you're going to come back up into that runner stretch just hold for a moment.

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Very good we're going to step that back leg forward and we're going to just very slowly come up one arm at a time pressing forward through the hip bones, leaning back, look back.

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It's a great stretch for those of us sit over desks all day. Long bring your palms back together in prayer position, lifting up nice big swan dive.

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All the way down this time, we're going to step one leg back, we're going to turn that back foot sideways, we're going to line up the heels the front and back heel we're going to open up into a beautiful warrior position we're going to bring our hands over the knee one behind us, making sure the shoulder blades are down and the palms and the elbows are soft, bring yourself up for a little rest. Take a nice deep breath, inhale and exhale pressing back out and into that pose. Remember to keep your knee behind your toes.

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The back leg should be soft. The knee should not be locked pressing up for a nice break, inhale and exhale hold and exhale press bring.

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Down to our knee reaching over the head lengthening through the side, you should feel this in your rib box. Each rib should be stretching opening up. Fingertips are pointing over the ear past the head, bring that back hand to the back leg and reach that front arm up pushing forward nice, big arch, so our kiddos are concerned. Just do the very best they can. They don't have to look perfect where this stretches for the ribcage. It's challenging the legs. You can make it easier if you want to close the distance between your feet.

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Just hold inhale and exhale, bring yourself back into Center nice deep breath, inhale, exhale hold or yourself back into the resting position hold for just a second back out, bring your hands down by either side of your foot. We're going to step the feet together. We changing sides as we come up, we're going to inhale and exhale pressing the hip bones forward, lean back and look back.

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A bread swan-dive this time will change feet same thing, line up the heels open up the arms.

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Keep your shoulders down and pressing up palms together, inhale in exhale, deep breath, as you rest pressing back out over the knee looking out over the fingers palms together, deep breath, inhale and exhale press again over nice and strong, bringing the elbow down to the knee reach over the head.

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Bringing the fingers over the years nice arch, using your elbow to keep yourself stable front hand, will go up and the hand will go behind you and pressing on that extended leg, you're just going to lean forward stiff or just a little bit or if it's uncomfortable in your neck. Keep everything soft yourself back into that way.

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Your position rest again, pressing out hands on either side of your foot as you step forward and, together with the feet, reverse this one to come all the way up, deep breath, inhale and exhale hold palms in prayer position and take a moment. This is a good time to get water check it out.

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We're going to start with our standing poses. This is tree. You want to keep your heel between your knee and your ankle, and it is about stability. So you may need to put your toes on the floor to help prop you up. Sometimes the kiddos aren't so stable and that's okay. If they need to do that, coming down, making sure your hips are square and bring your hands over your head and what we call crown the knees open leg: it's not locked open the arms up.

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Is growing your tree so you're going to take your tree all the way up to the branches and then, if you can you're going to look up it's a challenge. You can see that it's a big challenge, so you don't have to, but it's another way to challenge yourself or yourself back into the square position, where your hands are together palms in prayer position and release shake it out. Sometimes that can be a little challenging and then shifting your weight and changing sides keeping your heel below your knee.

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You can also keep it very close to the ground lifting up through your ribcage inhale and exhale we're going to grow the tree. So we start with crown the hands are over the heads shoulders squeezed together. Chest is lifted, inhale and exhale. It can be a challenge to keep your foot in one place. So don't worry if you do just go back to where you stopped open the arms and when you're ready for the extra challenge. Look up.

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Remember you don't have to, but it's good for balance and it's a great challenge, as you can see, we're all struggling a little bit because it can be challenging shake that leg out inhale and exhale palms back in the prayer position.

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We're going to begin to go into downward-facing dog, which is an upside-down V you're, going to be putting your head through your elbows. Looking for where your belly button is remember, to shift your weight between your hands and your feet to still make it so hard on your hands, and if you need to drop your knees down to rest, you may, or you may also come down to your elbows, pressing forward, shifting the weight between your heels, pressing, the right and left heel opposite is a nice stretch, inhale and exhale you're going to come into.

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What's called push up, position and hole, you can drop down to your knees to rest if you're new to this great modification, lowering your body down to the ground and slowly release your hands bringing yourself up and what looks like a watching TV position lifting through your chin lifting up through your chest, stretching through your spine. Take a nice deep breath. Inhale palms are going to come back under your chest. Push back into child's pose nice resting pose. Holding here deep breath. Come back up into downward.

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Facing dog downward facing dog is a challenging position, so just give yourself a moment. Maybe the kiddos are not sure about it. Come down into that push-up position. Lower your body down, lift up. You can keep the elbows soft here stay on the elbows, bring your arms straight up back into Child's Pose. Take a nice deep breath. This can be a challenging series. So take your time. Come back into downward-facing dog, go into plank position, lower your body to the ground and back into Child's Pose. Take it slowly, drop your knees.

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If you need to modify here, come up into Cobra or modified Cobra.

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Back into Child's Pose, taking a nice deep breath.

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Lengthen through the arms relax the fingers, the hands nice deep breath, we're going to go into a cat cow stretch, so put your hands under your shoulder. Blades your knees under your hip bones: lift your chin, dropping your chest down, taking a deep breath inhale and exhale arching, the back stretching through the spine tucking, your chin in your chest, arch arch, nice, deep breath, inhale and exhale, and yourself back into cow lifting through the chin.

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Taking your time, breathing inhale and exhale again.

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Deep breaths inhale and exhale. This should feel awesome.

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Nice big stretch, inhale and exhale drop the belly button down.

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Taking your time doing a few on your own come back in the center and we're going to shake from side to side. Just the hips shifting the weight the head will follow kind of what we call wagging your tail or yourself back in the neutral spine and sit back on your mat.

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You're going to gently, extend your legs taking one over the extended leg, hugging the knee in close you're, going to bring the arm opposite of the knee over the knee use, the elbow and the knee together to get some range. As you look over your shoulder, blades in the back, inhaling and exhaling changing feet, reaching out forward fold deep breath, inhale and exhale and shifting your weight changing legs. Look over the shoulder blade, remember not to cut off the breathing continue to breathe. Look over the shoulder blade, both feet together, just reach.

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As far as you can. Sometimes it's hard to touch your toes. So don't try to do more than you think you can feet together and butterfly or cobblers pose.

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Cobblers pose sitting up reaching out with your hands tucking your chin in your chest, coming back into Center cross the legs as we shift our weight towards our feet. Taking a nice deep breath lifting up through the shoulder blades, remember not to relax the posture palms in prayer position, we're going to be putting our hands on our knees and we're going to roll our spine back tucking.

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Our chin in our chest, nice, big arch and lifting the chin pressing the chest forward deep breath inhale and exhale back into Center reaching the arm over the head, placing the one hand next to you, reach and stretch changing sides, nice deep stretch. This should feel great you've done a great job, cooling down and coming to the very end of our workout. So glad you could join us today. Bring your shoulder blades, together best movie star, pose squeezing the shoulder blades together, soaking in the sunshine, maybe whatever you're looking at, enjoy.

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Now we're going to cover the eyes and do some breathing you're going to inhale and exhale cover up one side of your nose and just breathe deep through the other side inhale and exhale I'll gently change sides.

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You might also put your thumbs in your ears, releasing the nose and just listen to your breathing breathing very deeply. You can count one two, three four breathing very deep and very slowly will be very helpful to keeping you stress-free and relaxing together as a family. You can relax enjoy your time together, bringing your palms in prayer position. We thank you so much for joining our family today and we simply leave you with namaste, which means my spirit, honors yours.