and this section is been inspired by later call Barbara who asked me to do some yoga practice while seated on a chair so if your mobility is limited and you need to chair for support then just to find a chair that you can sit comfortably on and where possible just turn to the side so you can see just to have a little bit of space between you in the back of the chair so you've actually got the spine doing a lift for you rather than the back of the chair holding you holding you upright so as we

lift into the spine you're going to be naturally using the tummy muscles in that posture we're just going to look to maybe take the arms out to all sides to begin with and then just to wrap the arms forwards we just got a lovely release across the shoulders then take me and how to open remembering to always work within your comfort zone so always avoiding working with any pain at all and just working so that you feel that you're stretching and then release and

yells so as we breathe it we might put the art elevation into the arms as we breathe out perhaps just to let the arms cross over breathing back into open breathing back out crossing the other arm over and lead breathing back into the center and then release it into the arms and again if that's too strong it's absolutely fine to do one side lead so that would just be breathing even if you have to go both sides just working it

through and then just exhaling just to another hand to release and opening and then lower back through and obviously working through both sides so we breathe in exhaling to open inhaling back into center and then releasing three and after that just may be taken some rest rotations still aiming to sit a little bit away from the back of the chairs we're really answered my tummy muscles to lift us up nice and tall and then

taking rotation the other direction and releasing a little bit of work into the leg so similar concept of just supporting the leg again without any soreness so that you feel completely comfortable and just when rotating through feet so we're just massaging the ankle joints encouraging circulations out towards the toes and just faking that both directions the hands being there for support where possible not collapsing into the posture but aiming to lift out that pose with the tummy muscles again put on the baby back

towards the spine and still breathe it and then just to replace and lift and up to the other side they're going to still learn that rotation just naturally moving your ankle joint just noticing how that feels and again just to massage through the other direction where possible also opening out into the toes so by starting right the way through the foot and then that lovely minutes from

then we're just going to allow gentle movement forward so as we just let the hands brush along the tops of the thighs just letting the body come forwards and then less we exhale just draw and back to belly to spine and then lift it back up to Center they're just working that through just traveling forwards and exhale they breathing back in and breathing out some massaging through the

low spine connecting into the shoulders and also massage in the core and just taking it twice more completely at your own pace across all the feet being on the floor so you've got some supporting the legs as well and just lifting that through so coming forwards and it being a lovely cyclic motion and then just a line that curl up through really described as he left and then releasing through and the last posture perhaps that we could do with in a chair is just a gentle rotation so it's just asking

the opposite hand towards the opposite knee the other hand just then reaching towards the back of the chair so you've actually got some hold on back a chair and let me exhale just going to let this fine do a twist for us remembering that if it is too strong in the back then no problem at all if you need to use the back of chair the support so if you need to sit against back of the chair but where possible using those tummy muscles so I would come back to Center opposite hand opposite knee other hand just onto the base of the back of the chair and then

to lift the body and just to allow that lovely rotation again massaging through the whole of the spiny than the neck and just recruiting up through those core muscles so a nice and strong in our posture and then coming back through to the center and obviously enjoying as many rounds of that and it feels right for you and just to consolidate the practice then maybe allowing the arms to stretch forward just allowing that stretch across the top of the shoulders maybe inhaling to lift if that feels

right for your arms and then exhale into there were three and just allowing two more advice or breathing in breathing out breathing in and breathing out and the last round again completely within comfort breathing in breathing out breathing in and breathing out lovely to

shed some practice with you and well done for having a go at those remembering again always to work within that comfort there's no competition it's just about being in your own your own practice and enjoying having that lovely stretch wishing your wonderful day then stay you