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In this clip, I'll be showing you a gentle variation of a seated twist, for seniors,
or those who have limited range of mobility, due to injury or illness, so sitting in your
chair. Go ahead and make sure it's on your sticky mat, so it's not going to slide anywhere,
and that it's close to the wall, but far enough away from the wall, that you're able to reach
around behind, so sitting in your chair. Go ahead and draw your left hand towards your
right knee, or maybe towards the right side of the chair. Reach the arm behind, only behind,
as far as feels safe for you. Sitting up nice and tall. As you exhale, you're going to turn
to look over the right shoulder. Try not to force anything here, and only turn as far
as feels comfortable. If it ever hurts the neck, go ahead and allow the head to face
forward, and just turn from the base of the spine, and then allow the rest of the twist,
just to happen naturally. When you're ready to come out of it, you're going to stay there
for a few breaths, but when you're ready to come out, make sure you move to the other
side. As you exhale, come back through center, and then draw the right hand, to the left
side of the chair. Reach the left arm around back. Inhale, sitting up nice and tall, and
as you exhale, turn to look over the left shoulder. Take a few breaths there, remembering
to sit up nice and tall. Draw the shoulders down, away from the ears, and then when you're
ready to come out on the exhale, you're going to come back through center. Relax the hands
in the lap, and just notice how the back feels, after doing that twist, so that's a gentle
variation of a seated twist, for those who have a little bit of stiffness or limited
flexibility.