since we spend so much time at work, here are some ways to practice yoga in the office.
AT YOUR DESK:
Deep Belly Breathing: This three-part breath starts by softening the diaphragm, breathing deeply while sending the breath down to the belly, then out to the rib cage and up to the collarbone. The exhale releases from top, middle to bottom. Deep Belly Breathing will expand your lung capacity and improve your cardiovascular exchange as well as revitalize your cells and systems.
Neck Rolls: These are great to do if you feel a headache coming on! Seated tall, with your back away from the back of the chair, ground yourself with both feet to the floor. Hold each position for several breaths.
Drop your chin to chest to stretch the back of the neck
Roll right ear to right shoulder, bring your left arm out, turn palm up turning it down and around to get a gentle twist of your arm from fingertips to shoulder, keep your shoulders soft and down
Bring your hand back to your leg, roll your chin back to the chest
Repeat other side
Roll chin back to your chest
Inhale your head up to center or go into Neck Twists
Neck Twist: This is like drawing a big smile on your chest if you had a crayon on your chin. It's a gentle pivoting of the face from side to side.
Drop your chin to chest
Bring chin towards right shoulder
Roll back down to center and move towards left shoulder
This movement should create a squeeze at the base of the neck in the back where the shoulder and neck muscles meet
Repeat several times, each upsweep going a little higher to improve your range of mobility
Bring your chin back to the chest and lift your head up
Interlace your fingertips, placing your hands behind your head to support the weight of the head, lift your chin to the ceiling to stretch out your throat for several breaths
Exhale and release
Foot Stretch: Seated tall with your back away from the back of the chair, ground yourself with one foot then stretch and lift the other leg. Point, demi-point and flex your foot (ballet slipper, high heel and earth shoe). Warm up your ankles by rotating the foot--making O's with your toes--in both directions. Repeat other foot.
Seated Twist: Sit tall in the middle of the chair with your feet grounded.
Exhale, take your right hand to your left knee and twist gently to the left
Your left hand goes behind you to the back leg or edge of the chair
Use the hand to the knee to deepen the twist
The hand on the chair supports the spine and helps lift the heart center and crown of the head
Look into the right corners of your eyes as you twist
Inhale back to center, repeat other side
Side Stretch: Sit tall in the middle of the seat with your feet wide.
Right hand reaches down to the right side of the chair to keep the left hip from lifting
Inhale the left arm out to the side, up and over
Stretch out from hip with the arm overhead by the ear; the palm faces down
Feel the stretch from the waist to the fingertips
Inhale back to center, repeat other side
Seated Dog/Cat Stretch: Sit tall in the middle of the seat with your feet grounded.
Bring hands together in front, interlace fingertips
Exhale as you stretch your hands forward, rotate your palms out as you arch your back toward the back of the chair, drop your chin to chest
Inhale as you rotate the palms up towards the ceiling; press your heart center forward, creating a small backbend arch
Exhale the hands down as the palms lower, rotate palms forward repeating in a circular motion
Hip Opener: Sit tall in the middle of the seat with your feet grounded.
Place right ankle on left thigh
Hold the right knee with the right hand
Hold right foot with the left hand
Exhale with a flat back as you hinge your torso forward to stretch out the right hip, do other side