This health assessment is similar to the sit and stand from a chair but we start with your legs crossed while standing and then you sit and rise back up without using your hands. If you are keeping score, 10 points for using no hands, and subtract a point for each time you touch the floor with a body part. If you have an injury or recovering from a surgery try the chair version. The goal is scoring an 8-10 but no worries there is always room for improvement. Yoga is a great way to improve your score since yoga can improve your leg strength, hip flexion and balance.

This is a quick assessment that is an indicator of your health since it requires strength, flexibility and balance. You will need a chair and a 30 second timer. Start from standing with your arms across your chest. Sit and stand as many times as you can in 30 seconds. The aim is 19+ with an average score of 10-18. If you have any injuries or recovering from surgery your score may not fall in that range. Yoga is a great way to improve the score. Yoga can improve your strength, flexibility, balance and mobility which are all required to sit and stand unassisted.

In this practice we focus on external rotation of the shoulder and binding in bound side angle. This is a great practice to help reverse shoulders that roll forward from activities such as driving or sitting at a computer. Props: 2 blocks, blanket, strap, optional chair

Downdog is a pose that is repeated often throughout a class. If you find that your wrists and shoulders are tired or sore then try out this version. I'll show you how to externally rotate the upper arm bone to avoid shoulder impingement and create more freedom and stability in the shoulders.

This is a quick 4 pose series to strengthen the core. Core is more than just the abdominals. The shoulders, abdominals, hips and legs are all engaged to help improve our muscle strength and posture. This series is done on the forearms but can also be done with straight arms. It's a bit more challenging on the forearms since you have a lower center of gravity but it takes the wrists out of the equation. Try to drag your forearms towards your feet and feet towards your forearms in plank. When you do this it is an isometric contraction of the core muscles creating a more stable and active pose.

This is one of my favorite poses after a long day of sitting, standing or anytime my back needs a release. Props: bolster, block, additional blankets for more support if needed.

My mini me is helping me to show 3 different versions of Navasana, boat pose. It is a pose that requires the activation of the rectus abdominis muscles and the hip flexors.

In this class we work on shoulders, hips, and core to gain access to titibasana, firefly pose. We put in effort towards the actions needed and enjoy our version of the pose. Props: blanket, 2 blocks, optional chair or wall.