office yoga
this sequence may take between 25-40 minutes (depending on how long you hold the poses) and can be done at your desk. Close your office door and unwind with this quick stress relief practice
· Relaxation, Child’s pose - (seated) bowed forward on the desk, making pillows with the palms… focus on the breath… leave your day behind and be present for the next 30 minutes or so… Its just you and your breath and a bit of movement for now
· Comfortable seat - move forward in your seat planting both feet into the earth… Making sure the spine is long and begin to visualize the breath
· Start to warm up the body taking a few cat-cows gently warming up the spine.
· Neck circles, shoulder shrugs, and shoulder circles - nothing is forced or strained
· Sun Salutations (seated or standing) Deep inhales bringing palms up to the sky with soft shoulders. Feel the energy as you fan the fingers wide
· Bow forward, bring knee to chest, switch sides
· From your seat, inhale and come up to chair pose (3X)
· Come to standing. come back to the breath.
· Tree pose, switch sides
· Come to seated (or stay standing), bow forward… come to Gomukasana cow arms, opens the shoulders and heart. switch sides
· Come to seated – feet firmly on the earth. Bring the right ankle to the top of the left thigh or knee. (Flex that foot)… enjoy a hip opening. Bow forward if that is accessible to you
· Arms behind the back, interlacing the fingers and resting on the back of the chair. Blossom the heart to the sky. For deeper back bending, stand up TALL and bring palms up to the sky, bending back, looking for the back wall. Dropping the head if the neck is healthy
· Twist and counter twists. Switch.
· Forward fold… draw the senses inward… breathing naturally. Namaste
· Relaxation, Child’s pose - (seated) bowed forward on the desk, making pillows with the palms… focus on the breath… leave your day behind and be present for the next 30 minutes or so… Its just you and your breath and a bit of movement for now
· Comfortable seat - move forward in your seat planting both feet into the earth… Making sure the spine is long and begin to visualize the breath
· Start to warm up the body taking a few cat-cows gently warming up the spine.
· Neck circles, shoulder shrugs, and shoulder circles - nothing is forced or strained
· Sun Salutations (seated or standing) Deep inhales bringing palms up to the sky with soft shoulders. Feel the energy as you fan the fingers wide
· Bow forward, bring knee to chest, switch sides
· From your seat, inhale and come up to chair pose (3X)
· Come to standing. come back to the breath.
· Tree pose, switch sides
· Come to seated (or stay standing), bow forward… come to Gomukasana cow arms, opens the shoulders and heart. switch sides
· Come to seated – feet firmly on the earth. Bring the right ankle to the top of the left thigh or knee. (Flex that foot)… enjoy a hip opening. Bow forward if that is accessible to you
· Arms behind the back, interlacing the fingers and resting on the back of the chair. Blossom the heart to the sky. For deeper back bending, stand up TALL and bring palms up to the sky, bending back, looking for the back wall. Dropping the head if the neck is healthy
· Twist and counter twists. Switch.
· Forward fold… draw the senses inward… breathing naturally. Namaste
