Hi. My name is Chi. Welcome to Chi's Yoga. Today I have a sequence for people with asthma. So,
let's get started.
Please get on all fours. Perhaps you need a pillow for your knees,
then please use that. Point the toes, press the palms down onto the ground and lock your elbows.
Spread the fingers and settle in. Try to breathe through the nose, and really take a few deep
breaths here into the ribcage. You want to get a feel for the ribcage and notice how your ribcage
moves. You want to lift and move the ribcage out of the pelvis, expanding it into all directions,
from the side to the back and perhaps you can even try to breathe into the backs of
the lungs. We really want to make space in the lungs and invite oxygen into the lungs,
and at the same time you relax your forehead, you relax your jaw, relax the tongue inside your
mouth. And with the next inhalation, you lift the chest up, that means you move the chest out away
from the body, that means you create a curve, the buttocks moves up, the belly moves down,
the palms remain on the ground. And with the next exhalation, you slowly move the buttocks
towards the heels, you also lifts the right palm off the ground and palm remains facing up,
and you get into a nice variation of the so-called child's pose, with the back of
your hand resting on your back. With the next inhalation, you activate the abdominal muscles,
your thigh muscles, the buttocks muscles, you move both hands backwards. Now both palms facing down,
you get an external rotation in the shoulder, that means the thumbs are moving out, the little
fingers moving in and with the next exhalation, you move both arms forward for the child's pose.
As you inhale, you get on all fours again, lift the chest up for the so-called cow pose,
arching the back and as you exhale, you lift the left palm off the ground, and you move
into the variation here for the so-called child's pose, moving the buttocks towards the heels, the
palm facing up and relaxing your forehead. As you inhale, you want to fly away again, activate the
buttocks muscles, abs and the thigh muscle. Move the palms down, thumbs facing up, little fingers
moving closer to the body and as you exhale, slowly moving your arms forward, relaxing your
forehead and relaxing in this position, as you inhale you get on all fours again, keep a smile on
the lips, lock the elbows, lift the chest up and as you exhale slowly move the other arm backwards.
Inhalation flying away again, exhalation both arms forward. As you inhale, get on all fours again,
lifting the chest up and as you exhale, move the left hand backwards and exhale.
Inhalation flying away, external rotation for your shoulders and as you exhale, both arms forward
resting in this position. Inhalation getting on all fours again, keeping a smile on the lips,
lift from the chest up and as you exhale, slowly move the buttocks up, lift your right
arm and palm facing up and resting in this variation. Inhalation flying away and the leg
muscles, butt muscles, thigh muscles, abs and as you exhale, extend both arm. As you inhale,
we get on the floors, lifting the chest up and as you exhale, you move the left arm backwards
and with it, the buttocks. Inhalation fly away, and exhalation, both arms forward. Final set,
inhalation get on all fours again, lifting the chest up, exhalation right arm moves
with you backwards. As you inhale, you fly away again and as you exhale, you bring both
arms forward, resting the back. Inhalation getting on the floors, lifting the chest up,
keeping the smile on the lips, exhalation moving the buttocks towards the heels. Inhalation flying
away for the final time and as you exhale move both arms forward and let go. Now you
can fully relax the body, feel the workout, take a few deep breaths into the ribcage,
making space in the ribcage, inviting more and more oxygen into the lungs, try to breathe into
the backs of the lungs. Relax your forehead, relax your jaw, separate the teeth, and stay here for a
few deep breaths. Thank you so much for working out with me today and have a lovely day.
And remember, if you like the sequence, please click like and subscribe to the
channel. If you have questions about it, please comment further below. And please
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