WEBVTT

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Hello, today

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we're going to be exploring some
different ways to move for the

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knee and the legs and some
gentle stretching in ways that

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are hopefully a little bit
unique. So let's dive in,

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sitting on the front edge of the
chair, and just straightening

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that leg lifting that toe coming
back up. This can be a tiny

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movement, you can not lift the
toe, explore what feels really

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yummy for your body. just waking
up that knee. If it feels a

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little stiff, you might find
that you start with a small

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movement a few times. And then
can slowly ease in

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to more.

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Take your time, explore

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and keep breathing.

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Just find a nice relaxed breath.
Then we're going to take this

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femur bone, upper thigh, rotate
it in, lower leg rotates out on

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the big toe and the inside edge
of my foot. I'm gonna reach out

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here,

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see how that feels.

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Again, only go as far as feels
good. Feel free to hold it

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somewhere. If there's a nice
gentle stretch, that feels

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really good and nothing too
strong. Kind of notice if your

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knee locks out or if it's soft
and what feels good. Just do

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that a few times, and kind of
experiment with how much feels

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good to you. breathing.

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And if you're leg doesn't like
that just

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come out of it. No need to push
that one, you can check in every

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once in a while see if smaller
movements it likes it or it may

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already be kind of doing that
movement a lot internally where

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it's twisting that way. And so
it might not want any more of

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that. So it's totally fine. You
don't it does not have to be

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equal side decided does not have
to be equal in and out. Just

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keep playing with it and notice
what feels good. And randomly

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keep checking in. So now we're
gonna take that femur bone the

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other way, little toe side edge
of the foot on that side. And

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this is where I get the stretchy
stretchy in my lower leg. But

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everyone's different, you may
feel stuff up in your hip, 

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ifferent parts of your leg dep
nding on what you did the day b

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fore. And again, just take it as
small or as big as feels good. K

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eping it gentle. And just f
eling feeling 

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And breathing

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the other leg.

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And you might notice stuff feels
really different on this side.

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Or it may feel about the same.
It's all good. We're just

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noticing and exploring and come
in

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breathing.

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You may want to try with
different flooring for sliding.

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You could also use a towel on a
hardwood floor with your foot on

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that towel to slide. lots of
ways to play with that. And

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we're going to come in. And same
on this side. If it doesn't like

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one of these directions, no need
to force it. Just stick with the

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way it likes. And then randomly
check in

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with both sides and adjusting
the amount of movement. Good,

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and now I'm going to show you
the same thing on the

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floor, which can actually feel
quite different. So if you can

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try both, see what you prefer,
or whichever one is accessible

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to you is just fine. This can be
done in bed as well as on the

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floor. So I'm just going to
relax. Get my back comfortable.

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Maybe a few pelvic tilts. Check
in. And now same thing just

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straightening out that leg if
you want bring the toe back,

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come back up. If straightening
the leg feels like a lot of

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tension and like it can't relax
in this position. You can put a

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pillow or a yoga block under
your upper thigh or your knee to

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make that more comfortable so
that it can really get a nice

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relaxing

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gentle stretch here.

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And again, you might feel it
anywhere up and down the leg,

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then we rotate out, that's
pretty easy, flopped down there

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on that little toe side of the
foot. And moving in and out, you

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can just totally let your pelvis
relax into this. Or if you want

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just a little gentle core, you
can kind of keep your hips flat.

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And notice how that kind of
shifts how your leg moves. When

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you activate

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a little bit here,

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play around with it, coming back
up, so I'm gonna move my foot

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out a little bit with a step and
then drop it in and slide on

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that big toe.

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With all of this, I want

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you to think more about
exploring new movement. And what

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feels good, more than trying to
do exactly what I'm doing.

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Notice what feels good to your
body. Maybe there's some sort of

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adjustment that is like, Oooo
 that feels amazing. Go for it

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 And just noticing where thing
 are stretchy. Where can I mov

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 maybe a little less to have i
 make sure it's a relaxin

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 stretch and not forced or pulle
 noticing  if we're breathin

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 as we switch to the other side
 it can be easy when we're focus

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ng to lose that breath. No ne
d to force it. It's kind of 

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ool on the floor, is t
at you can potentially feel y

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ur ribs or your body moving int
 the floor as you breathe. If 

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ou want  you can kind of  check
in with that, but kieep i

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 feeling good, not stressful.
Same thing here. I let my pel

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is Just relax. I'm gonna bri
g that up a little bit. Either i

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 fine. Both it's gonna wo
k stuff a little differently kin

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 of notice if it can be this cor
 area working or if your should

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rs tighten up to bring you back
 What can you do to have it f

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el a little more relaxed. Y
u might notice a difference f

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om side to side. come up s
ep out drop in But agai

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, you can just let everything 
lop to depends how much you 

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eel like expl

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Spread out and stretch or stay
in this position, roll around.

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Take a breath All right.