I have the honor of sharing this evening
with you all because I’m a researcher by
day and a yoga instructor literally by
night tonight I started to learn yoga at
the age of 10 on a basketball court in
the middle of the woods in New Hampshire
and three years ago today I was in the
Himalayas training to become a certified
yoga instructor in the tradition of
ashtanga yoga and what I want to do
today is prove to you all that yes you
can all do some yoga – I get a lot of
questions and statements about yoga it’s
a fad it’s therapeutic it’s easy it’s
hard it’s not possible because I’m not
flexible enough that’s probably by the
way when you need it the most my
maintenance guy in DC once asked me if
it was only for women or if he could
join me in my next class I could go on
and tell you all about what yoga has
done for me over time it’s great for
making friends with strangers of all
ages for bonding at conferences for
making your parents feel young again for
finding a new appreciation for sand in
your eyes we’re almost tipping over a
but what I really want you to know today
is that it’s something that can be for
anyone wave there without anyone else
anywhere at anytime
for any amount of time
wearing anything you want including for
you and so I think the best way of
showing is by doing and you’re about to
find out so how many of you have done
yoga before just a reason hands okay how
many of you have done that with your
yoga instructor wearing a blazer all
right well I’m about to show you how
it’s done
and I ask that you join me for the next
10 minutes so let’s begin I just need
so I’ll be doing it with you and I
brought for us a sound track if you can
call it that that is actually from my
hometown it’s a beach where I grew up
thankfully I have a dad who’s willing to
sit on the beach for ten minutes and
record this for us so he was kind enough
to do that so I can share a little bit
of home with all of you if that started
and as we do I just want you to kind of
sit straight in your seats and bring
your hands on your knees and roll your
shoulders back so you’re sitting nice
and straight and just close your eyes
here inhaling all together and exhale
Chloe open your eyes
we’re gonna inhale and bring our arms up
towards the ceiling arms and gaze both
up towards the ceiling for Mountain Pose
then exhale forward fold just reaching
forward hands towards your feet inhale
bringing your hands to your shins gazing
diagonally in front of you just gazing
diagonally exhale again for forward fold
[Music]
inhale Mountain Pose arms and gaze up as
before
and exhale into some asipi here and this
is a variation of a seated Sun
Salutation that I’ve developed for you
so you can do it
just as you are now well inhale arms and
gaze back up for Mountain Pose exhale
bringing your hands together and just
reaching out to the right
exhale prescient move to the left or
your right over my list rather I’m sorry
and your left but you know feel free to
kind of as long as you’re aware of your
neighbors it’s fine just breathe here
for a second you know you really want to
get back straight and then come back up
is your inhale and exhale friends coming
down and then we’re gonna do a seated
belly twist so it’s easier maybe to sit
up a little bit and you’re gonna take
your left hand place it on the outside
of your right knee you can or just on
your knees that’s more comfortable
you’re gonna twist twist your body and
reach that right hand around and just
kind of use that seat behind you to kind
of deepen that twist as much as you like
and just breathe here at your own pace
with every exhale you can deepen that
pose deepen that twist a little bit if
and then for the next breath just coming
back to Center arms underneath our hands
and in these weather and we’ll do the
other side so this time you’ll take your
right hand over the inhale and then
exhale and twist you’re gonna reach
around that chair and just breathe here
at your own pace inhaling and exhaling
tend to breathe faster when you’re
twisting so just remind yourself to
and then with the next breath and
straighten back to Center
and now you really want to sit forward a
bit for the next one so it’s called
chair pose
it’ll make sense in a second I’m gonna
bring your knees and your feet together
arms and gaze diagonally in front of you
and then just lean a little diagonally
in front of you now you can stay right
here
this is chair pose for sitting edge hurt
but if you want a challenge you can just
hover above your seat if you want to
cheat no one’s looking right we’re all
looking forward it’s fine I’m just
breathe here
pull in the next exhale you can sit down
if your sit if you’re standing and then
we’re gonna do a twist here as well so
bring your hands together in prayer
position you know turn to the left and
if you can just bring your elbow on your
left knee right elbow
and this gays out to the side probably
your neighbors head the time just
breathe here again when you twist you
tend to breathe faster so just remember
to relax deep inhales deep exhales and
if you feel up to it you can open your
hands your left hand comes up to the
ceiling right hand comes down really up
you’re the next inhale you can bring
yourself back to Center
hands on your knees and to balance
ourselves out we can’t forget the other
side so we’re gonna start with that
prayer position inhale here exhale twist
this time to the right elbow on the
outside of your right knee and just gaze
out to the side and again breathing at
your own pace when you’re ready you can
open your hands up and either gaze up at
no the next inhale you can bring
how are we feeling alright okay
and now for a final pose
this is shavasana we’re doing a seated
shavasana so you can get back into that
seat just slide back get comfortable
don’t get lazy get comfortable so you
want to keep your abs a little engaged
we’re just gonna breathe and just
promise yourself to remain still through
these last few minutes of class I’m
gonna call it a class make any final
adjustments with your hands with your
body so that you’re comfortable and then
your back relax your arms wrists and
your fingers relax your hips relax your
slowly bring yourself back to the room
into your body though your hands fingers
and slowly when you’re ready bring your
we’re just going to unify the breath all
together one more time
and I want to say thank you nice thing [Applause]
with you all because I’m a researcher by
day and a yoga instructor literally by
night tonight I started to learn yoga at
the age of 10 on a basketball court in
the middle of the woods in New Hampshire
and three years ago today I was in the
Himalayas training to become a certified
yoga instructor in the tradition of
ashtanga yoga and what I want to do
today is prove to you all that yes you
can all do some yoga – I get a lot of
questions and statements about yoga it’s
a fad it’s therapeutic it’s easy it’s
hard it’s not possible because I’m not
flexible enough that’s probably by the
way when you need it the most my
maintenance guy in DC once asked me if
it was only for women or if he could
join me in my next class I could go on
and tell you all about what yoga has
done for me over time it’s great for
making friends with strangers of all
ages for bonding at conferences for
making your parents feel young again for
finding a new appreciation for sand in
your eyes we’re almost tipping over a
but what I really want you to know today
is that it’s something that can be for
anyone wave there without anyone else
anywhere at anytime
for any amount of time
wearing anything you want including for
you and so I think the best way of
showing is by doing and you’re about to
find out so how many of you have done
yoga before just a reason hands okay how
many of you have done that with your
yoga instructor wearing a blazer all
right well I’m about to show you how
it’s done
and I ask that you join me for the next
10 minutes so let’s begin I just need
so I’ll be doing it with you and I
brought for us a sound track if you can
call it that that is actually from my
hometown it’s a beach where I grew up
thankfully I have a dad who’s willing to
sit on the beach for ten minutes and
record this for us so he was kind enough
to do that so I can share a little bit
of home with all of you if that started
and as we do I just want you to kind of
sit straight in your seats and bring
your hands on your knees and roll your
shoulders back so you’re sitting nice
and straight and just close your eyes
here inhaling all together and exhale
Chloe open your eyes
we’re gonna inhale and bring our arms up
towards the ceiling arms and gaze both
up towards the ceiling for Mountain Pose
then exhale forward fold just reaching
forward hands towards your feet inhale
bringing your hands to your shins gazing
diagonally in front of you just gazing
diagonally exhale again for forward fold
[Music]
inhale Mountain Pose arms and gaze up as
before
and exhale into some asipi here and this
is a variation of a seated Sun
Salutation that I’ve developed for you
so you can do it
just as you are now well inhale arms and
gaze back up for Mountain Pose exhale
bringing your hands together and just
reaching out to the right
exhale prescient move to the left or
your right over my list rather I’m sorry
and your left but you know feel free to
kind of as long as you’re aware of your
neighbors it’s fine just breathe here
for a second you know you really want to
get back straight and then come back up
is your inhale and exhale friends coming
down and then we’re gonna do a seated
belly twist so it’s easier maybe to sit
up a little bit and you’re gonna take
your left hand place it on the outside
of your right knee you can or just on
your knees that’s more comfortable
you’re gonna twist twist your body and
reach that right hand around and just
kind of use that seat behind you to kind
of deepen that twist as much as you like
and just breathe here at your own pace
with every exhale you can deepen that
pose deepen that twist a little bit if
and then for the next breath just coming
back to Center arms underneath our hands
and in these weather and we’ll do the
other side so this time you’ll take your
right hand over the inhale and then
exhale and twist you’re gonna reach
around that chair and just breathe here
at your own pace inhaling and exhaling
tend to breathe faster when you’re
twisting so just remind yourself to
and then with the next breath and
straighten back to Center
and now you really want to sit forward a
bit for the next one so it’s called
chair pose
it’ll make sense in a second I’m gonna
bring your knees and your feet together
arms and gaze diagonally in front of you
and then just lean a little diagonally
in front of you now you can stay right
here
this is chair pose for sitting edge hurt
but if you want a challenge you can just
hover above your seat if you want to
cheat no one’s looking right we’re all
looking forward it’s fine I’m just
breathe here
pull in the next exhale you can sit down
if your sit if you’re standing and then
we’re gonna do a twist here as well so
bring your hands together in prayer
position you know turn to the left and
if you can just bring your elbow on your
left knee right elbow
and this gays out to the side probably
your neighbors head the time just
breathe here again when you twist you
tend to breathe faster so just remember
to relax deep inhales deep exhales and
if you feel up to it you can open your
hands your left hand comes up to the
ceiling right hand comes down really up
you’re the next inhale you can bring
yourself back to Center
hands on your knees and to balance
ourselves out we can’t forget the other
side so we’re gonna start with that
prayer position inhale here exhale twist
this time to the right elbow on the
outside of your right knee and just gaze
out to the side and again breathing at
your own pace when you’re ready you can
open your hands up and either gaze up at
no the next inhale you can bring
how are we feeling alright okay
and now for a final pose
this is shavasana we’re doing a seated
shavasana so you can get back into that
seat just slide back get comfortable
don’t get lazy get comfortable so you
want to keep your abs a little engaged
we’re just gonna breathe and just
promise yourself to remain still through
these last few minutes of class I’m
gonna call it a class make any final
adjustments with your hands with your
body so that you’re comfortable and then
your back relax your arms wrists and
your fingers relax your hips relax your
slowly bring yourself back to the room
into your body though your hands fingers
and slowly when you’re ready bring your
we’re just going to unify the breath all
together one more time
and I want to say thank you nice thing [Applause]
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