(20-min) Get Moving! Here We Go! All-Seated Fitness Practice with Maria Perez, RYT 200

Hi, I'm Maria and thank you for joining me on Yoga Vista. I'm excited to share with you a seated version of my fitness series, so if you didn't want to stand up the whole time, this is perfect for you. This is a mix and match of different sequences that I choreographed to my son's music. It's a lot of fun, so I hope you follow along. Don't worry if you don't get all the moves. Remember, always do what feels good to you, follow your doctor's advice, and have fun. See you later. Get ready to warm up, moving all our joints top to bottom. Say yes with your head, and now say no. Now ear to shoulder, hold it here, extend your arms, go up and down. Last one. Reverse, open and close your fingers, and circle your wrists, further away, bring your elbows in and out. Now alternate the elbows, right and left, look over your shoulder. Last one on each side. Good, shake it out, pull it to the right, pull to the left. Big breath. Feel the stretch on the sides of your torso, feel your elbows jump down, open your knees to cat cow, inhale, exhale. Last one, hold it center, bring the shoulders across, alternating sides. Hold it, right shoulder, extend your arm if you want, open and close your fingers, back to center, other side, exhale, open and close. Back to center, roll it out, alternate knees to each other, keep the right knee up, hold on to the chair if you want, circles, other way. Pulse fine, hold it, point and flip, circle, other way, other side, circle first, other way, and circle, reverse, good, shake it out, go organic, let's get ready to move some more. Get ready for lots of moving, sitting toward the front of your chair, nice tall spine, relaxing the shoulders. We're going to be doing lots of progressions, so you can either add along with me or maybe sit at an easier level. You can always do just the legs or just the arms, reaching forward, take it across, reach up to the corner, next time we're going to be adding the leg, now just legs, open arms, get ready to add the leg with the reaches, here we go, front, reach across, leg goes out, reach up, forward again, here we go, take it to the corner, leg goes out, leg only, open and close, add the arms, doubled, forward, across, take it up, and corner, again forward, and across, and up, good, and corner, last time, forward, across, take it up, and corner, good, just the leg, open and close, keep breathing, open and close the arms, good, now singles, four more, three, two, take it across, four, three, take it up, four more, three, two, last four, open and close the legs, good, fold it and open, stop, good, shake it out and get some water, very good, all right, let's sit nice and tall, we're going to be doing some combinations again, leg kicks, hip hinges, and some leg and arm combinations, let's tap our fingers first, and do circles now, other way, good, shoulder shrugs, right shoulder, and left, good, feel the stretch on the side, get ready, legs only, front and side, left leg, add the arm, two arms, add the two legs, one more, four count kicks, right leg only, keep your spine nice and tall, last one, left leg, keep breathing, don't hold the breath, last one, good, shoulder shrugs again, last one, get ready for the leg, right leg out, and side, add the arm, two arms, two legs now, hip hinges, lift, open and down, last one, other side, keep your spine long, washing machine splits, small or first, get a little bigger, make sure you're lengthening your spine, open up a little more, and open it up a little more, last one, good, shoulder shrug, hold it, we're going to do the four count kicks again, left leg, one more, and we go to hip hinges, right side, last one, left leg, good, get ready to pull down, starting with nice angel wings, inhale and exhale, two more, good, relax the arms, maybe hold on to the back of the chair, inhale, lift the chest, maybe look up towards your, towards the ceiling, shoulders back, up facing dog, roll it out, open your knees, take the shoulder across, alternating sides, roll the right shoulder across, take your arm out if you want, and open and close your fingers, back to center, alternating again, left and right, hold it, left shoulder across, accept your arm if you want, open and close the fingers, center, roll it out, two more, let's alternate knees and chest, keep your spine tall, keep your right knee up, hold on to the chair, do some circles, and go the other way, good, extend, kick out the leg, hold this one, point and flex, slowly bring it down, good, alternating knee to chest, hold your left knee up this time, relax the shoulders back and down, circles, other way, hold the knee up, kick it, hold it here, point and flex, slowly bring it down, good, shake it out, we're going to break you out, flex your toes, come from the left knee, inhale, lengthen your spine, forward, bending at your hips, relax your shoulders, soften your shins, lengthen your spine, feel the stretch in the back of your leg, inhale up, switch legs, flex your foot, inhale, exhale, bending at the hips, relaxing your shoulders, tucking in your chin, inhale, open your arms, as you exhale, give yourself a big hug, inhale, cross your arms the other way, as you exhale, two more, exhale, let's stretch each finger, all the way to the bottom, once all the fingers down, give it a hand forward, big breath, other side, all the fingers, exhale, left side, do a little organic movement here, big breath, as you exhale, bring your arms down, and just close your eyes for a moment, feeling the energy going everywhere inside, blood is pumping, breath is moving, relaxing all your body for just a moment, taking a break, I hope you enjoyed yourself, bring your hands in prayer between your eyebrows, keep your eyes closed, when you're in your place of peace and love, and I'm in my place of peace and love, we are one. Thank you for joining me, hope to see you soon.