►
From YouTube: BCFit - Gentle Yoga
Description
Buncombe County and YWCA present 'Gentle Yoga' a video for all levels. Movements will help you stretch, gain balance and calmness. This video is designed for both men and women of all ages. The YWCA offers a wide variety of exercise classes for men and women. Check their website at ywcaofasheville.org for more information.
A
A
So
as
soon
as
you're
ready
we'll
begin
good
afternoon
and
welcome
to
our
session
of
gentle
yoga.
Let's
begin
today
by
being
in
an
easy
seat
with
legs
crossed.
If
that's
comfortable
for
you,
perhaps
elevating
the
hips
up
on
a
blanket,
get
the
hips
a
little
higher
than
the
knees
and
sitting
with
a
nice
tall
spine
and
let's
begin
with
just
a
few
easy
and
deep
breaths.
A
Exhale
down
and
inhaling
both
arms
up
and
exhale
hands
to
heart
center
and
from
here
to
press
the
palms
on
the
floor
right
in
front
of
the
ankles.
We're
gently
going
to
begin
to
walk
those
palms
forward,
just
gently
edging
out
just
to
the
point
where
you
feel
that
your
hips
want
to
lose
contact
with
the
mat
or
the
blanket.
A
And
now
on,
your
next
inhale
begin
to
walk
the
hands
over
to
the
left
side
of
the
body
towards
that
left,
knee
and
again
stopping
when
you
feel
that
right,
hip
wanting
to
pop
up
off
the
mat.
That's
the
edge
of
your
stretch
on
this
side
and
just
a
couple
of
breaths
here,
nice
relaxed
shoulders,
relax
the
neck
and
then
inhaling
walking
the
hands
all
the
way
back
through
Center
all
the
way
around
to
the
other
side
and
finding
the
edge
of
the
stretch
on
this
side.
A
And
now
walking
the
hands
all
the
way
back
to
Center
and
then
walking
the
hands
gently
back
in
towards
the
body
coming
to
a
seated
position
again
and
go
ahead
and
extend
the
legs
out
long
for
a
moment.
Maybe
Pat
the
thighs
out
a
little
bit
and
this
time
when
you
re
cross
your
legs
cross
them
in
the
opposite
direction
that
you
usually
do,
which
seems
pretty
awkward
for
most
of
us.
A
But
this
will
help
you
to
have
your
hips
become
equally
open
on
both
sides,
and
so
starting
with
the
tall
spine,
wants
more
hands
in
front
of
the
ankles
and
we'll
begin
to
walk
forward
gently
and
noticing
that
perhaps
you
have
a
little
bit
less
space,
a
little
less
stretch
with
your
legs
crossed
in
this
direction.
It's
not
good
or
bad,
just
interesting
to
notice
and
then
gently
walking
the
hands
over
to
the
left.
Keeping
that
right,
hip,
pinned
right
to
the
mat
and
taking
a
couple
of
breaths
here.
A
A
So
you
can
swing
them
around
to
one
side
and
let's
come
up
into
tabletop,
pose
and
always
taking
those
few
extra
moments
to
find
your
way
into
tabletop,
meaning
that
your
knees
are
about
hips
width
apart
and
the
knee
is
directly
below
the
thigh
wrists
are
directly
below
shoulders,
and
if
you
sneak
a
little
peek
in
the
mirror,
you
can
check
to
see
that
your
back
is
nice
and
neutral
and
from
here
we're
going
to
begin
some
cat-cow
motions
to
open
and
warm
the
spine.
We're
going
to
use
our
breath
to
make
this
motion.
A
So,
just
as
you
begin
your
inhale,
let
your
belly
drop,
lift
your
heart,
lift
your
gaze
and
just
as
you
begin
to
inhale
exhale
tuck
the
chin
and
pull
that
belly
upwards,
inhaling,
dropping
the
belly,
lifting
the
heart
and
exhaling
tucking
the
chin
pulling
that
belly
way
in
up
towards
the
spine,
and
let's
do
about
five
more
of
these
and
noticing
that
you
can
make
this
curve
in
the
back
as
deep
or
as
gentle
as
feels
right
to
your
spine
today.
So
listen
to
your
body
and
always
use
the
breath
to
make
that
motion.
A
And
then
coming
back
to
a
neutral,
back
and
gently,
pushing
yourself
back
into
Child's
Pose,
letting
the
hips
sink
towards
the
ankles
and
either
leaving
the
arms
stretched
out
in
front
or
bringing
the
arms
around
to
the
sides
by
the
ankles
and
just
taking
a
few
breaths
here.
Making
sure
that
your
head
is
resting
either
on
the
mat
or
a
blanket.
A
So
a
lot
to
think
about
always
inhaling
from
the
all
four
position
and
as
you
exhale
press,
that
right
leg
back,
the
left
arm
comes
forward
reaching
through
toes
reaching
through
fingers,
taking
a
breath
here
and
then
bringing
the
palm
and
the
knee
back
to
the
mat
back
to
all
fours
inhaling
and
as
you
exhale
press,
that
left
leg
back
and
the
right
arm
comes
forward.
Being
mindful
that
the
hips
are
level
to
the
mat
and
your
gaze
is
downward.
A
Taking
a
full
breath
in
the
extension
and
exhaling
back
to
all
fours
inhaling
from
all
fours
exhaling,
pressing,
left
leg
back
right
arm
forward
one
breath
here
and
releasing
back
to
hands
and
knees,
and
let's
do
one
more
on
each
side,
inhale
and
exhale
press
back
reaching
through
the
fingers
reaching
through
the
toes
exhaling
back
to
all
fours
and
last
time.
On
the
other
side.
A
And
when
you
find
yourself
in
standing,
let's
take
a
moment
and
put
ourselves
into
Mountain
Pose
into
Tadasana,
starting
by
looking
down
at
the
feet,
and
those
big
toes
are
either
touching
or
a
couple
of
inches
apart
and
see.
If
you
can
spread
all
10
toes
out
wide
lifting
all
10
toes
up
and
off
the
mat
and
while
they're
still
spread
out
nice
and
wide
setting.
All
ten
toes
back
down
on
the
mat
gives
you
a
nice
firm
grip
with
the
feet.
A
Let's
take
a
couple
of
breaths
right
here
in
Mountain
Pose
and
now,
let's
inhale
and
bring
the
arms
up
long
really
reaching
through
the
fingertips.
Exhaling
pressing
palms
down,
inhaling
reaching
up
exhale
press
down
inhale
all
the
way
up
and
this
time
taking
the
left
wrist.
By
the
right
hand,
you
exhale
just
letting
the
body
bend
to
the
right,
maybe
turning
to
look
upward
through
that
top
arm
and
the
body
is
still
firmly
in
Mountain
Pose,
the
lower
half
of
the
body
and
inhaling
back
up
to
Center.
Switching
your
hands
and
exhaling
left.
A
And
inhaling
back
up
to
Center
switch
the
hands
exhale
right,
just
a
nice
stretch
through
the
side
body
and
last
time
inhale
up,
switch
the
hands
and
exhale
to
the
left,
inhaling
back
up
to
Center
and
as
you
exhale
bringing
the
hands
to
heart
center
and
taking
the
breath
right
here,
right
back
in
Mountain
Pose,
so
go
ahead
and
release
the
hands
shake
out
the
arms
a
little
bit.
Let's
continue
to
loosen
up
the
shoulders
by
inhaling
and
shrugging
the
shoulders
way
up
high.
Why
don't
you
exhale
just
let
them
drop
down?
A
Let's
inhale
up
and
release.
Let's
go
two
more
times
inhale
release
last
one
and
release
we're
gonna.
Do
some
very
gentle
forward
folding
and
the
first
forward
fold
of
the
day
is
always
super
soft
kind
of
like
a
rag
doll,
always
think
about
the
knees
being
soft
and
relaxed
so
start
by
having
nice
soft
knees.
A
A
Inhaling
come
all
the
way
up
to
standing
arms,
overhead
and
exhaling
hands
to
the
heart.
I'm.
Taking
a
breath
right
here
and
let's
go
again,
inhale
up
exhale
fold
inhale
halfway
flat
back
exhale
fold
inhale.
Come
all
the
way
up
and
exhale
hands
to
the
heart.
Taking
the
breath
right
here
and
we'll
do
two
more
inhaling
up.
A
Exhale
fold
inhale
halfway
flat
back
exhale
fold
inhale
all
the
way
up,
exhale
hands
to
the
heart,
take
a
full
inhale
and
exhale,
and
last
time
inhale
up
exhale
fold
inhale
halfway
flat
back
exhale
fold
inhale
all
the
way
up
to
standing
and
exhale
hands
to
the
heart.
Beautiful
we're
gonna
work
a
little
bit
on
triangle
pose
today.
A
So,
let's
step
wide
on
our
mats
and
when
we
talk
about
standing
in
a
wide
straddle
that
usually
means
for
most
of
us
that
the
length
of
one
leg,
it's
about
the
distance
that
you
want
your
feet
to
be
apart
so
kind
of
a
benchmark,
and
the
toes
can
be
pointed
straight
ahead
or
even
slightly
pigeon-toed
for
some
more
stability
and
then
think
about
rolling
the
outside
edges
of
those
feet
into
the
mat.
That
really
gives
you
a
nice
firm
stance.
A
So
we're
gonna
do
a
wide
straddle
fold
from
here.
Before
we
go
into
triangle
pose
so,
let's
begin
by
inhaling
up
for
lots
of
length
in
the
spine
and
as
you
exhale,
bringing
the
hands
to
the
hips
and
folding
forward.
Just
from
that
hinge
in
the
hips
coming
down
just
to
your
edge
and
making
sure
that
your
hands
are
resting
comfortably
either
on
your
hips
or
your
thighs,
perhaps
the
floor
wherever
you
can
comfortably
reach
and
be
supported,
and
let's
take
three
breaths
right
here.
A
And
on
your
next
inhale,
bringing
the
hands
back
to
hips
gently,
coming
all
the
way
back
up
to
standing
and
let's
work
on
triangle:
let's
start
so
that
we'll
do
our
triangle
facing
this
direction.
First,
so
turn
those
front
toes
out
nice
and
straight
turn
the
back
foot
in
about
45
degrees.
And
if
you
were
to
look
down
at
the
ankle
on
the
front
foot
and
the
instep
of
the
back
foot,
they
should
be
in
a
nice
straight
line
with
each
other.
A
That
gives
you
a
nice
firm
base
and
the
hips
are
squared
to
the
front,
inhale
the
arms
up
to
shoulder
height
and,
as
you
exhale
begin
to
hinge
forward
and
tell
that
hinge.
Won't
let
you
go
any
further
and
then
open
up
and
down
into
your
triangle
and
make
sure
that
bottom
hand
is
resting
somewhere
on
the
thigh
or
the
knee,
and
you
can
either
look
up
at
the
top
hand
or
look
straight
ahead
or
even
down
at
the
floor.
Whatever
is
most
comfortable
on
your
neck
and
let's
take
another
breath
right
here.
A
And
on
your
next
inhale
hands
come
back
to
hips,
rising
slowly,
all
the
way
back
up
to
standing
and
then
we'll
turn
the
other
direction
for
triangle
on
the
other
side,
so
turn
that
opposite
foot
toes
straight
ahead.
Back
foot
coming
in
45
degrees,
lining
up
heel
and
instep
hips
facing
forward
inhale
arms
up
to
shoulder
height
and,
as
you
exhale
begin
to
hinge,
hinge
hinge
over
that
front
leg
and
then
open
up
and
down
into
your
triangle.
A
And
one
more
breath
here
and
then
inhaling
bringing
that
arm
up
and
down
swivel
those
feet
back
around
to
the
front
and
then
softening
the
knees
just
gently
heel-and-toe
those
feet
back
in
together,
maybe
step
it
out
a
little
bit
nice
job,
we're
gonna
work
a
little
bit
on
balance
and
I
always
offer
the
wall
as
being
available,
but
we're
doing
a
fairly
gentle
balance
pose
today.
So
Yogi's
choice,
let's
start
by
using
our
right
leg
as
our
balanced
leg
today.
A
A
And
then
gently
release
that
leg,
let's
just
block
it
out
for
a
minute
and
we'll
go
to
the
other
side,
because
usually
one
side
is
easier
than
the
other
I.
Don't
know
why
so,
let's
snuggle
that
left
foot
into
the
mat
a
little
micro
bend
in
that
knee
I'm,
coming
up
on
the
toes
of
the
opposite
foot
and
finding
your
balance
right
here.
A
Sometimes
it
helps
to
find
a
little
place
to
gaze
at
four
or
five
feet
in
front
of
you
and
then,
when
you're
ready
experimenting
with
lifting
that
foot
off
the
floor,
maybe
holding
the
knee
and
noticing
whether
balance
is
easier
or
harder.
On
this
side
it's
different
every
day
and
remembering
to
breathe
not
to
hold
our
breaths.
A
A
It's
so
important
in
this
pose
and
if
you
can
coming
up
on
tiptoes
and
maybe
using
your
arms
out
in
front
for
a
little
added
balance
and
then
just
pressing
into
those
thighs,
seeing
how
gently
and
slowly
you
can
lower
yourself
in
the
direction
of
the
floor.
It's
okay!
If
you
hear
a
little
snap,
crackle
pop
doesn't
mean
anything
bad
and
you
can
either
stay
right
here
or
we
can
work
a
little
bit
more
on
that
strength,
pressing
into
those
thighs
coming
back
up.
A
Staying
on
toes,
if
you
can,
if
you
can't
no
big
deal
and
then
let's
go
down
one
more
time,
make
sure
those
knees
are
pointing
straight
ahead.
Nice
straight
back
and
this
time
when
you
come
down
and
reach
for
the
mat.
Let
your
bottom
come
down
to
the
mat
and
just
put
the
feet
out
in
front
with
the
knees
bent
nice
job,
we're
going
to
work
on
some
abdominal
strength,
we're
gonna
work
on
boat,
pose
navasana,
and
there
are
lots
of
modifications
that
you
can
do
with
boat
pose.
Some
are
challenging.
A
A
A
And
then
bringing
the
knees
to
stillness,
go
ahead
and
set
both
feet
flat
on
the
floor
again,
leaving
the
knees
bent
and
then
walking
the
heels
back
in
towards
the
body
so
that,
if
you
reach
down
with
your
fingers,
you
might
be
able
to
tickle
the
backs
of
your
heels
and
we're
gonna.
Do
a
couple
of
very
small
and
gentle
bridge
poses.
A
A
A
A
A
And
then
inhaling
that
knee
slowly
back
up
to
Center
and
releasing
that
left
leg
out
long
and
then
bending
the
right
knee
bringing
the
right
foot
inside
the
left
leg,
setting
the
right
foot
on
the
left
knee
and
then
bringing
that
right
leg
all
the
way
over
to
the
left
side
of
the
body
twisting
in
the
opposite
direction
and
turning
the
head
away
from
the
bent
knee.
If
that's
comfortable.
A
And
on
your
next
inhale
gently,
bringing
that
knee
back
up
to
Center
and
releasing
that
leg
out
long
and
now
please
inhale
deeply
and
fully
stretching
both
arms
out
long
over
your
head
stretch,
your
fingers
stretch
your
toes
and
as
you
exhale,
just
let
it
all
come
out
through
the
mouth
and
once
more
inhale,
deeply
stretch
the
full
length
of
the
body
and
release
and
just
gently.
Let
the
arms
begin
to
float
down
to
the
sides
and
let
the
body
begin
to
make
any
wiggles
or
small
motions
that
it
would
like
to
make.