Lana Wedmore - Yoga for Connecting Mind, Body, and Soul

1. Sit comfortably in your chair, feet flat, spine straight. 2. Place your palms together. 3. 4. 4.

Remain in this pose for 1 minute. 1. Sit on the edge of your chair, feet flat, spine straight, hands on knees. 2. Move your upper body in big circles, keeping your neck relaxed. 3.

Breathe deeply through your nose as you roll. 4. Roll in one direction for 30 seconds; then roll in the reverse direction for 30 seconds. 1. Sit on the edge of your chair, feet flat, spine straight. 2.

Inhale as you flex the spine forward and lift the chest. 3. Exhale as you extend the spine backwards to round the back. 4. Keep breathing as you continue to flex and extend the spine for 1 minute. 1.

Sit on the edge of your chair, feet flat, spine straight. 2. Cross your right ankle over your left thigh just above the knee. 3. Flex your right foot. 4.

Push the right knee down gently with your right hand. 5. Breathe deeply as you hold this pose and engage your core for 1 minute. 6. Continue breathing as you repeat this sequence with your left leg for 1 minute. 1.

Sit comfortably on your chair, feet flat, spine straight. 2. Lift both arms and press your palms together. 3. Interlace your fingers and release the index fingers to point straight up. 4.

Hold your chin away from your chest as you inhale, lifting your rib cage away from your hips. 5. Exhale for 3 breaths as you lean your upper body to the right, keeping your elbows straight. 6. Inhale for 3 breaths as you come back to center. 7.

Exhale as you lean to your left side. Continue this sequence for 30 seconds. 1. Sit comfortably in your chair, feet flat, spine straight. 2. 3. 3.

Practice box breathing: breathe in through your nose, counting to 4 and hold the breath for 4 counts; breathe out through your nose for 4 counts and hold the breath out for 4 counts. 4. Continue box breathing for 1 minute. 1. Sit comfortably in your chair, feet flat, spine straight. 2.

Place your hands on your knees, palms facing up. 3. With each hand, touch your index finger to the pad of your thumb. 4. Breathe slowly, close your eyes, and focus on your breath for 1 minute. 1.

Sit on the edge of your chair, feet flat, spine straight. 2. Inhale and twist to the right placing your left hand on the outside of your right knee and your right hand behind you on the back of the chair as you look over your right shoulder. 3. Breathe deeply for 1 minute. 4.

Exhale as you let go and return to center. 5. Repeat on the left side, breathing deeply for 1 minute. 1. Sit on the edge of your chair, feet flat, spine straight. 2.

Bring your hands to your shoulders. 3. Grasp your right shoulder with your right hand and left shoulder with your left hand, fingers in front, thumbs in back. 4. Inhale as you twist your spine to the left and exhale as you twist to the right. 5.

Close your eyes and continue this sequence for 1 minute. 1. Sit on the edge of your chair, feet flat, spine straight. 2. Inhale as you interlace your fingers and clasp your right knee, gently pulling it close to your body. 3.

Breathe deeply for 30 seconds. 4. Exhale as you gently release the pose. 5. Inhale and repeat on the left side, breathing deeply for 30 seconds. 1.

Stand in front of your chair, feet flat, hands on hips. 2. Find your balance. Gently kick your right leg forward and return to standing position. 3. 4. 4.

Continue this sequence for 1 minute, keeping your legs straight as you kick. Variation: hold on to the back of the chair for balance. 1. Sit on your chair facing the right side, feet flat. 2. 3. 3.

Breathe deeply for 1 minute. 4. Inhale as you release the pose and come back to center. 5. Repeat on the left side for 1 minute. 1.

Sit on your chair, feet flat, spine straight. 2. With your right hand, grab the seat of your chair; lift your left arm overhead placing your left hand over your right ear. Push gently as you stretch your neck to the left. 3. 4. 4.

Inhale and repeat on the other side for 30 seconds. 1. Sit comfortably on your chair, feet flat, spine straight, eyes closed. 2. Place your hands in your lap, right palm under your left hand, thumb pads touching. 3.

Breathe deeply for 1 minute, focusing on your breath. Go beyond time and space in total harmony and happiness. 1. Sit on your chair, feet flat, spine straight. 2. 3. 3.

Inhale and exhale as you meditate to the sound of your heartbeat. 4. Continue for 1 minute. 1. Sit on the edge of your chair, feet flat, spine straight. 2.

Extend both arms out to each side and raise to shoulder height, parallel to the ground. 3. Curl your fingers into your palms with your thumbs pointing up. 4. Inhale as you twist your spine to the left and exhale as you twist to the right. 5.

Continue this sequence for 1 minute.