BsidesTLV 2020 Yoga break With Emily Shain

hey besides tel aviv hope you all are doing great and enjoying your conference today we're going to do some yoga now uh whether you're new to yoga or not this flow this movement should be accessible to you we're going to start in our chair and then we'll get up and moving a little bit more and for any questions or to join other classes you can always reach out to me at yoga with emily on instagram or facebook all right guys so i'm guessing most of you are in a chair on your computers so let's start sitting down in a place where you all are comfortable we're going to bring the feet directly underneath the knees and we're going to

start to look at our feet and spread the feet wide so look at your feet make sure they're parallel to one another and try and get each one of the toes to really spread wide and ground into the floor now as you're pressing down interlock the fingers and start to stretch your arms all the way up and over the head all right and this is our first stretch today of the practice what you really want to start to feel is that your body is pressing down at the same time that it's lifting up so there are two opposite opposite forces moving you longer in both directions very good now exhale let's just take a twist take

your left hand past your right knee look back and past your right shoulder you can use the support of the chair here your right hand to press against the chair to twist deeper try not to lose that connection with your feet keep them pressing deeply down to the floor you should be able to feel your heels and toes digging down into the floor beneath you if you take a few moments to notice your breath so inhale you'll feel your spine getting longer the breath rising up and in and exhale you may take a deeper twist as you look back past that right shoulder barely pulling upwards and inwards chest expanding with the inhale go ahead and exhale just slowly release

let's do the other side so you can inter lock the fingers one more time pinky to the other side than before and inhale as you press down again reach your arms all the way up if you have tension in your shoulders you can always take a wider press of the hands towards the sky which you again want to feel is that this pull is happening in two directions your feet are grounding down your arms are reaching up we're going to take one more deep breath in get an exhale just take your right hand to your left knee and look back past your left shoulder again you support yourself with that left hand and find the depth in the pose that's

right for you keep pressing through your feet and lengthening for your spine you don't want to crunch in or pull back you really want to find the longest tallest seat possible expand the left lung left side of the ribcage with every inhalation and on the exhalation feel yourself twisting even deeper very good slowly and gently let's release so let's take a forward fold you can just let yourself drop down towards the floor let your head relax let your whole body melt down now here i just want you to keep noticing your feet so as your body is relaxing is your groundedness is your sense of connection to the floor still strong through the heels and through the toes

very good and then slowly and gently release let's begin to come all the way back up into a seat and let's also move off of the chair so you're going to slowly help yourself out and we're going to take a nice big stretch here with the chair so you can sort of face the chair towards you and you're just going to take your hands either to the top of the chair or to the arms of the chair you're going to send yourself back you're going to take a long deep stretch try and keep your legs straight if possible and keep relaxing your head down again noticing your breath and noticing this really nice 90 degree angle that

you're creating with the legs and with the back your head is relaxed your body is relaxed the chair is there just to give you support as you stretch through your body okay taking here just a few more deep breaths relax every part of the body that you can your facial muscles your throat your neck pulling back through your hips reaching through your fingers very good and then slowly and gently you'll come back up and you'll help your you're going to help yourself all the way back up into standing let's try a forward fold without the chips you're going to take that chair apart side and you're going to take your feet apart with distance all right so we can take a

wide stance depending on your flexibility feel free to take as wide of a distance as you need you're just going to start to fold forward and really what you want to feel i much prefer that you bend your knees like this and relax rather than do something like this which is what we're so used to anyway from working at our computers all day so avoid that shape just allow yourself to melt down as if that chair is still beneath you and allow your head and your hands to relax

and breathe here just a few more deep breaths when you're ready try and move slowly through the spine you're going to unravel the vertebrae all the way back up unravel through your whole back through your legs through the spine all the way up into a standing position let's start to reach our arms up inhale take a deep breath in and fill up the lungs look up to the sky take a deep breath in and exhale take a nice big forward fold and allow your head to relax let's do that twice more so inhale you reach your arms up you expand the arms up your eyes off and exhale you relax your whole body down last time inhale a deep breath in reach

your arms all the way up and exhale just bring your hands to heart center let's find ourselves here breathing five deep breaths maybe you can already feel your inhale expanding you extending the lungs the breath from within and the exhale just sinking you deeper into your feet into your legs into that connection with the floor all right so on our next inhale you can open your eyes if they were closed you're going to come up onto the tips of the toes so if you can't see my feet the feet are doing something like this where all the toes are on the mat and just the heels are up so if you have to play with

balance that's fine take your time try and find yourself holding with your thighs active your knees active your chest open let's try and hold here and breathe for three good four two and one exhale release and release your hands down let's move into a tree pose so you can use your chair or a wall to find balance we're gonna start by shifting the weight to the left foot and bring the right foot into our left eye you can move your hands here to heart center and choose one single point of focus out in front of you so that your eyes your mind can rest on that point for a moment and just find a moment to breathe

in and breathe out in a state of stillness silence and concentration and if you ever need to take your hand out to a wall or to the chair that's absolutely fine anyone who feels really good here and you want to go even further can send your arms all the way up maybe even look up towards the sky so really stretching really expanding everything out you want to exhale just slowly release bring your hands down bring that right leg down you're going to switch right away over to the other leg right palm of the foot is down left palm of the foot will move into the right thigh hands will meet at heart center perhaps on this side of the body

there's some different experience that's taking place again focus our eyes on one single point out ahead of us and just breathe into this body this moment this chance we have to connect to our breath to our deeper awareness

take your five feet

anyone who feels that they can go deeper will simply reach those arms all the way up you'll look to the sky you'll feel your heart expanding as wide as possible beautiful and exhale slowly release and bring your hands down bring your legs down and let's just shake out the body relax beautiful all right now our last pose for the practice is going to be a downward dog you can use your chair if you'd like similarly to how we did in the beginning especially if you're a beginner i really just recommend grabbing the base of the chair sending yourself back and moving into a position that's like this if you're ready to move into on the

ground you'll just bring your hands down your hips will be up high and you'll stretch your body back okay you're gonna try and hold here for about five to ten breaths really your whole body is creating this nice triangle shape your hips are the tip of that triangle your sitting bones are the hips that are the tips of the triangle and your hands and your feet are grounding down good let's all take just one more breath here very good and slowly release you're going to come all the way down back into a seated position now we'll we'll close the practice with our restorative pose so what does that mean you can move back towards your chair and

you're going to bring your knees up to your chair as your body lies down so i'll just readjust the computer there for a moment you can see the mat perfect all right so it will look like this you're going to lay your body down you're going to bring your knees to the tip of the chair and your feet can just rest against the back of the chair here okay you're going to gently and slowly guide your whole body down to the floor and allow your arms to sprawl that way to the sides or rest on your belly i'm going to close the practice here with a final minute of restorative deep breathing as you breathe if you notice that the

body is still eager to kick some movement you can always stretch your right leg up a little bit higher to the sky and release and switch next you can do that as often or as little as you'd like

when you feel ready to just allow the body to relax and let go we'll lay all the way down taking here just a few more breaths hugging the knees into the chest when you're ready

and then whenever you're ready just slowly releasing your hands releasing your legs and helping yourself come all the way back up into a seat on the floor i'm very grateful that you joined me today i hope you take these breaks quite often to move your body to breathe and to feel connected um to yourself so wish you a beautiful day and hope you keep in touch you can find me on yoga with emily on instagram or on facebook here in tel aviv and also all over the world through zoom and through different events and retreats namaste thank you you