OK, we're gonna go ahead and get started. Uh Hopefully you can hear me and see me. Uh If not, then we'll work through that later. Uh Hi, everyone. I'm Sherea Prasad. Uh Thanks for the opportunity to speak at your conference.Uh Women in tech or women tech, I myself am an electrical engineer. However, I uh I moved over more to a marketing um kind of marketing professional role throughout most of my career. However, um over the last couple of years I became, I wanted to bring some balance to a little bit more balance in my life, uh managing chronic pain and other things. But um yeah, yoga has been a good way for me to help support my practice and help um improve some of my symptoms with terms of chronic pain or stress anxiety, but also bring that to uh so um definitely happy to connect after I can send you my information and you might have it there.

But uh feel free to ask questions at the end, otherwise feel free to reach out um after. But uh wherever you're at, you might be at your desk or you might be on your laptop, uh, as you're progressing through this conference. Um, but this is just 30 minutes for yourself. So I invite you to come down onto your, your mat floor, maybe a towel, sit at your couch or, um, really just wherever you're at, I just want you to be stable, uh, whether you're on the ground or you're seated upright or even standing that again, just begin to roll your shoulders back, going through some circles, closing your, your and then you can, if you like, you can just make some twists with your, uh if you're standing, you can exaggerate your motion a little bit more.

Um But gym is the type of yoga that I'll be teaching today or leading you through. Um It's really grounding and restorative. So we won't be leaving the ground um prac with our practice, but definitely make it your own is and uh you can do that too. Um But the intention is to let gravity and the ground will support you. So you can uh become very calm uh holding close, we'll be able to uh not only get that passive stretch like we get in a workout, but um or you know, in physical therapy, but also be able to quiet our minds helps with, as I mentioned with um pain stress, uh even it can improve your sleep function.

So, uh who doesn't need more sleep? Uh So again, we're just gonna close our eyes now that we've moved around a little bit and just quiet yourself. Feel yourself same name, say on the ground, taking and just breathe normally and killing to exaggerate that we can begin to inhale through our no and exhale maybe all the way through our mouth as much as we can over the next 25 minutes or so. Focus on yourself taking up space here on the ground, uh, on the earth and, uh, focus internally, uh, see if you can turn, um, as much as you can, if you have family, kids, pets around you just as much as you can see if you can focus on yourself here for the next 25 minutes, one hand on your belly, one on your chest and just feel that body filled with air as you inhale your throat and then exhaling it all out maybe audibly again.

What's your on our own? No rush at your own pace. No, right or wrong. We're just breathing skin. He fully, I sell it all out at this time. If you'd like to set an intention for our short practice here, you can, uh I like to say I am supported. I am uh strong, I am calm. Uh These are just offerings you can take it or make up your own or simply think inhale and exhale. Let's just go three more rounds here just calming our body, focusing on the breath before we get this. So when you're ready, you can uh just slowly open your eyes and then leave any props that you grabbed props or use them just to support my body. Number one. But also, um, show the different options. So different ways you can support yourself. So we're gonna put into it just a course. You'll have your palms under your shoulders, roughly and your knees under your hips. And this would be kind of a, uh, if you're comfortable here and you'd rather just stay here. That's fine. We're just gonna go on a small cat house. So we're just gonna, that don't worry the movement of pattern. Like we might have a typical Vinyasa flow class, just smoke inside your body, right?

Sign up for some postures and movement as we begin our good practice, the hyperextension of your neck, just the gentle movement and really with yoga, any type of yoga that you practice, make sure as long as you're being safe and you're breathing, you practice yoga. So don't feel like you have to do like all these poses we see. Um you know, and it's really a, a practice for you. So, uh from here, we're just gonna lock your hands slowly onto the map where you can hop all the way down, whatever works for you. I'm just gonna go belly down for a few moments. You can use your hands as a little pillow and just breathe here. Inherent. OK? You probably hear your breath a little bit more here since we're on our belly, we're on the ground. All right. If that feels different, uh compared to what we were just doing, just take two more breaths here and then he'll meet up your table top. Uh We're gonna move into our first gift, child's pose. So from here, we're just bring our hips back all the way to our feet, back to the top of our or the back of our mat. Um Some people like to bring as, as why does it match for more stability or it can bring your big toes to touch uh opening up your hips a little bit more. So, whichever option works for you. Uh Go ahead and bring your back, your hips back slowly.

And if you have room in your body, you can drop your head to the ground. If you don't, that's fine. Maybe you're up, you can maybe use your hands as a little pillow again. That's why you're not suspended in the air here. Uh This is not come out straight, you can bring it closer to your body uh just parallel to you or even behind you, which might be a nice offset to what we typically are of typing, texting, driving just are, are busy normal lives. And as I mentioned, I'm kind of the prop if you wanna bring something like a pillow blanket. Um black, you can just wrap your head here just bringing that ground close to you. So we're gonna be here for a couple of minutes. So the scrapper had and breathe. That's really all you have to do. As long as you're getting stable in your body, you can try out the different options. I feel free to try out your own or if this really doesn't work, just come back to laying down on your belly. No worries. Again, your practice, you get to decide child's clothes. I like child's clothes to begin the practice because uh we open up our hip with getting the mobility of cat cow. But bringing our hips back, we got a good stretch into our low back here while we're supported. So again, we're passive, we're supportive. So, uh again, and Yin, we hold postures for time. So since we're holding this for a few minutes, our body realizes that we're safe.

So we actually can notice after a little bit of time that we might go deeper into the post, not necessarily distance. But um you notice that your belief is a bit. So that's the benefit of the Yin practice. Um Just being able to hold still. Uh You don't have to think about this is really just for you. So uh you can try to see what you think. But again, once you try out the different options, see if you can stay still and just breathe into it. However, if you feel pain or tingling, please lay on the mat or sit on the mat and listen to your body so slowly come back up and while we're here. Yeah, side stretches. So lower back can remain where you're at if you're comfortable and again, wrap your hands, your hands are above you if that's too much. And then we're just gonna bring this to one side of the map just getting a little bit of a side stretch and see your arms and even sit and see your hip overhead just for a few breaths and come back to the center for a moment and then we'll repeat on the other side. There's a gentle stretch, come back to the center again and then we'll push ourselves up into a comfortable seat, facing forward. We're not done. But, um, one other good pose, I like uh wide leg is forward full.

So you can imagine your legs are being straight if you sit at a desk. Um Many people have tight. This is a good pose that you could do. Uh really maybe when you're watching TV, or um you can modify it, you set up. Um So basically we're stretching our inner thighs, uh which is important again for that spine, mobility, but also to keep you up and moving. Uh People say a lot of anxiety sits in your hips too. So, uh many reasons to do the pose again, I'm gonna give you a few modifications here. So I'm set it up a little plaque or um, bolster whatever you have um to give you a bit of height that will not only give you a little bit of stability, but it will deeper into your hips. So I'm pressing into my hip sockets at the moment. So if you want to do that, you can, uh another option is you can bring your knees up. You don't have to, they could bring your feet close to you to uh feel that d that difference in the stretch. So uh we're gonna inhale and then exhale hing. But again, this is, yeah, this isn't like super intense. So um I want you to listen to your body. So you might be here totally fine. You might uh another option as I mentioned is to just walk or run forward, walk your hands.

And then sometimes I have uh where I can support my head, the more things that connect to the ground um you feel more stable and then as you're stable, you are um supporting that way you're able to get into the posture and get the benefits. So again, take, take what works for you. Maybe try some different things being safe. I want to see if you can hold it for a few minutes. So not for your hands or just keeping them on the ground here or somewhere on your body, maybe on your, your uh calves around it even behind you. So just whatever works for you underneath. But the main thing is don't feel like you have now be super flexible. Uh We're using the pose to get into our body. It's not necessarily moving our body into the pose. So I just want to reiterate that any time you're in a yoga class or any time that you're doing anything really uh listen to your body, um just be safe and you can, you can make modifications, listen to how your body is feeling that day or that's what I like about. You can really tailor it to what you're both me about another minute here. So we'll slowly come up, um moving any props and then we're gonna come onto our back. So go ahead and come there.

Um And then slowly come all the way back, kind of like a pork. No Shamaa. Uh You can even bring your palms facing up a moment to arrive. I like to offer uh just a quick practice here that you can take off the map or you can do the CD LA. Yeah. So we'll just take a moment to arrive. So when I say the name of the body part that's touching the ground, so see if you can breathe there, breathe, send your breath. Um We'll just go from our feet to your head. This is again, if that's not serving you just, you can focus on your breath or you can just relax into the past slap out. So we got the back of our heels touching the ground. No, they have. So we've got our calves back to our knees, normal breaths, hamstrings, low back, upper back. Yes, showers, forearms. All right. Give our fingers back up to our shoulders and there ears, jeeps lips as eyebrows, forehead, top of the head, all supported by the ground, top of the head to toes, toes to the top of the head. Again, this is just a quick practice.

You can do, you can spend in the body parts, uh, just the way the ground and calm you. So from here, we're just gonna put our feet into the mat and then, and then this is just a quick release for you to go back. You can bring your hands behind your thighs and your knees, just walk side by side. You can also bring your feet back to the mat and do that with your feet on the ground, windshield wipers for your feet. So from here, we're gonna go into the opposite homes of what we just did with our. Um, so I, you see this because this is one option we can do as well. So we stretched our inner thighs here. So now we're gonna stretch our outer thighs, we're gonna bring our feet together and then press our knees down. So you can do this seated. However, the benefit to doing it went down, supported and you're using your upper body to support your lower body, which is kind of a nice offset. Uh, so you don't feel that stretch in the outer thighs here, you can press your knees down and we're gonna hold. Yeah, if you want, you can have your arms being straight or you can have your palms spacing up. So palm spacing up is being open with the practice, but palms facing down is supportive. So, you know, it really, there's no right or wrong.

It just depends what you need in your body. And while you're here, if you can roll your shoulders back, opening up that space, so that's one benefit of opening up, putting up your shoulders, which again, we need, we also need to um do from our around the typical um So is that we are in daily, you just breathe. If your mind has started to wander, no worries, just sleep or back to your intention. What brought you to our class? Go ahead and bring your knees back to and uh low back massage here again. And I'm gonna do, I know we're rushing poses a little bit now, but I wanna give you one more pose before our final uh from here. Just see if you can bring uh your hand to your hands underneath your spine. And you can notice that there's a gap like if there is a gap back. So if there is to do a small pelvic t bringing your, engaging your core and see if that has has improved. So to um helping to improve your stability and any low back pain that you might have so just keeping that til not exaggerated. But um one other pose is just a supported bridge. So you can bridge your hands or you can bridge your hips up.

If you have a prop, you can put that underneath you. So you're not these muscles while we're trying to hold the pose. But I like to offer it without the problem as well. Um If you have them in your forward, however, this becomes uh pretty, you know, it's a stressful, it's stressful. It's adding intensity to your low back. Option. I like is to put my legs up the tabletop or even bringing your legs straight. So this is just a quick um release that you mentioned. If some, if you, if you're experiencing anxiety, this is just a quick way to reshift the focus. Uh you can do this up, up the wall, uh or if you can't sleep, this is what you're supposed to do. It's just kind of fun to take those stuff off of your feet, which, you know, we depend on our feet every day. So we'll just see before we go into our I ho again, hands can be more comfortable if you're up on that block or um support prop, you might keep your hands grounded, uh palms facing down for more. You can keep it open just so your shoulders open up into this practice. You can stay here if you like, but we're gonna move into our final will be basically bringing your legs long lemons black out.

Uh If you have any low back issues, you can even, or even knock them together and we'll just be here. Normally we do this for about five minutes, but in the interest of time, we'll just do it for here or you can stay here longer, we can wrap, wrap up in the corks to. This is the benefit. This is where you all the work you've done in class. It's kind of like dessert. It's where you get to um just enjoy the benefits and uh just relax into. Uh So as I mentioned, there, you can uh but just to do a wrap up sequence, we're gonna start to wiggle our toes and our fingers bringing circulation. Where can you might send your hands long or yawn? It's like you just woke up in the morning to one side in the fetal position. You can use your hands as a little pillow, a couple of breaths before we come to a comfortable seat. So when you're writing, you can too complicate, maybe you're sitting up high on something or not, maybe you feel more opened up. Now, you might notice how you feel. Now compared to the beginning of you can just move your shoulders back again, move your hands, your torso just like the beginning of class. And when you're ready in prayer hands at heart center or on your thighs and we'll just wrap.

Uh you can join in or just listen. Mm oh to the mat and to class today. I appreciate you. Uh taking time out of your busy schedule and your conference here today. These poses at any time, but more importantly, you can take these best practices with you on and off your math, I must say and again, feel free to reach out. Um I think you're having my information otherwise I'm sure you can get it. Shreya G prasad.com/yoga. Um If you have any questions or any other um if any other opportunities to speak or to teach, I'm always looking out for that. So appreciate it. Have a.