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From YouTube: Healthy Living | Home Workout | Gentle Yoga
Description
Follow along with this Gentle Yoga routine hosted by Stacy Hogan, Parks and Recreation Yoga Instructor with the City of Ames.
www.AmesParkRec.org
A
B
All
right,
as
Nancy
said,
my
name
is
Stacy
and
I
am
grateful
for
the
opportunity
to
guide
you
through
a
seated
yoga
class.
Today
now
we're
gonna
run
approximately
30
minutes
and
we
want
to
make
this
accessible
to
everybody.
That
is
why
I
will
remain
seated
in
the
chair
throughout
the
entire
practice,
but
I
invite
you
to
make
this
your
own.
So
if,
at
any
point
you
feel
like
you
need
a
little
more
activity,
a
little
more
dynamic
movement,
most
of
the
class
can
be
done
from
a
standing
position.
B
So
I
invite
you
to
do
whatever
your
body's
calling
for
you
to
do
and
we'll
go
ahead
and
get
started.
If
you
do
have
a
block
or
a
stable
stack
of
books,
invite
you
to
grab
that
now,
also
encourage
you
to
have
a
water
bottle
or
something
nearby
finding
ourselves.
Seated
in
our
chair
or
on
the
floor
and
just
a
relaxed
position,
we
can
rest
our
hands
on
our
thighs
and
maybe
close
our
eyes
if
we're
comfortable
doing
so.
B
B
B
And
growing
the
breath
one
more
time
as
we
fill
the
belly,
fill
the
ribs
from
this
time,
filling
all
the
way
to
the
top
of
our
throat
and
equally
important,
putting
a
full
exhale
out
continuing
on
your
own
filling
the
belly.
Then
the
ribs
and
then
the
chest
with
the
complete
exhale,
gentle
and
relaxed.
B
B
B
Moving
slow
with
control,
that's
trying
to
move
slow
and
on
our
next
shoulder
circle,
we're
going
to
come
up,
bring
our
shoulders
back
and
slide
the
shoulder
blades
down
the
back
of
the
rib
cage
and
gently
anchor
them
into
place
and
from
here
we'll
go
ahead
and
raise
our
hands
and
circle.
Our
wrists,
some
gentle
movement
here,
our
belly
is
softly.
Firm,
will
open
and
close
our
fingers,
maybe
even
a
little
finger
tap.
B
B
And
with
both
feet
on
the
mat,
we're
gonna
pull
our
toes
up
and
squish
the
toes
as
if
we're
trying
to
bring
a
towel
or
blanket
or
something
again,
lifting
the
toes
stretching
the
toes.
So
if
you
are
in
shoes
and
it's
accessible
to
you,
I
really
encourage
you
to
be
to
remove
the
shoes
so
be,
grounded
with
the
earth.
B
Make
that
connection
between
the
receptors
and
her
feet
on
the
ground,
all
right
from
here,
keeping
our
hands,
maybe
on
our
hips,
we're
just
going
to
work
in
our
work
on
our
basis,
support
establishing
where
we're
comfortable
moving
in,
as
we
shift
our
weight
front
to
back
I'm
only
going
to
the
place
of
comfort
and
safety.
For
you.
B
As
we
come
back,
Center
I'm
going
to
bring
our
hands
to
heart
center,
taking
a
moment
again
finding
ourselves,
grounded
supported
by
the
chair,
supported
by
the
earth
feeling
that's
grounding
throughout
the
body
this
week
inhale
arms
up,
lengthen
exhale
hands
to
heart
center,
we're
going
to
move
with
our
breath.
One
breath
one
movement,
so
this
would
be
at
your
pace
lengthening
through
the
back
side
bodies.
B
Resting
bringing
our
hands
back
to
heart
center
will
move
our
hands
to
our
thighs
opening
our
feet
so
for
standing,
our
toes
would
be
to
the
long
edge
of
the
mat
we're
scooting
to,
however
far
we
feel
we
can
safely
and
remaining
supported
being
nice
and
tall
here,
we're
gonna
move
into
some
seated
sunflowers,
so
inhaling
arms
up
overhead
exhaling.
We
hinge
from
the
hips
pinkie
pinkie
inhale.
We
rise
exhale,
we
sink.
B
B
B
B
Returning
back
to
Center,
maybe
sinking
just
a
tiny
bit
deeper
and
as
we
rise
up
we're
gonna
squeeze
our
glutes
press
into
the
earth
as
we
bring
our
hands
to
our
thighs
and
slowly
rise,
walking
our
feet
back
in
having
that
block
nearby
going
to
move
into
our
warrior
series.
Some
this
shift.
My
knees
to
the
right
of
the
chair
hand
comes
to
the
back
and
again
I
see
our
warriors
series
can
always
be
done.
B
Standing
as
well,
I
like
to
place
my
knee
on
the
block,
but
if
you
don't
have
a
block
it'll,
just
hang
in
the
air.
It's
fine
you're,
supported
by
your
chair,
and
once
we
find
our
warrior
stance
and
healing
that
arm
up
top
our
gaze
may
follow.
Belly
is
firm
if
comfortable
doing
so,
we
can
add
that
other
arm.
B
B
B
B
B
B
B
It's
that
deep
muscle
in
the
buttock
ii
sometimes
be
a
pain
or
we
can
bring
that
foot
to
cross
over
at
the
top
of
the
just
beyond
in
front
of
the
knee
and
sitting
up
nice
and
tall
all
feeling
nice
openness
in
the
hip,
and
this
could
be
plenty
of
sensation
for
many
of
us.
But
if
you're
looking
for
more
inhaling,
we
lengthen
and
exhale,
we
sink
looking
the
heart
towards
the
floor,
keeping
the
neck
in
line
with
the
spine
I'm,
going
to
your
point
of
resistance.
B
B
A
B
B
B
B
We'll
bring
your
hands
to
our
thighs
press
through
our
feet,
squeezing
our
glutes
as
we
rise
sitting
back
into
our
chair
for
the
best
part
of
class
final
relaxation,
so
finding
anyplace
that's
comfortably
position
is
comfortable
for
you.
If
you're
on
the
floor,
it
could
be
corpse,
pose
and
using
any
props.
You
need
sometimes
I
like
to
have
a
pillow
on
my
lap,
taking
a
few
moments
here
to
relax
into
the
chair.
If
you're
comfortable,
closing
your
eyes
or
softening
the
gaze.