Yoga Practices > Info Center > Yoga in the Office 2 Yoga in the Office 2
Firstly, to begin practicing yoga in your office we will learn a few de-stressing breathing and posture techniques. Begin by sitting at the edge of your chair. With your feet placed squarely in front of you (approximately hip-distance apart) upon the floor. You will rest your hands flat on your thighs. Taking in the feeling of your spine- head balanced directly over your heart. All while your heart balances over your hips. Slowly, you will begin to inhale and exhale for five counts. Five in, five out. This is an easy to implement yoga technique for de-stressing. You can use it throughout the day, as many times as your heart desires. It will help not only to keep your posture perfect, but to clear your mind and to ease the work day’s stresses away. Now that this first technique is out of the way, you will inhale a breath slowly. Staying seated on your office chair; raising your arms over your head and taking hold of your left wrist into your right hand. Upon your exhalation bend your body to the right. Keep this position for three even breaths. Now upon the last inhale you will slowly return to sitting straight. Exchange your wrists, and repeat to the opposite side. Release your arms upon the last exhaling breath. Rolling your shoulders in soft circular motions; making sure to feel them slowly focusing on the way your body feels. On the fourth roll of your shoulder, lace your fingers at your back with your arms out straight. Slowly lift your chest as high as you can. Keeping this pose for three drawn breaths.. One...exhale....two...exhale...three..exhale. Release your hands at this last breath, resting your hands slowly on your knees. Tuck your pelvis inward, trying to pull your navel (belly button) away from your knees. You will soon enter the seated cat pose. Remember to breath in deep! Focus on the broadness of your back and body. Allowing your head to dangle opening the back of the neck by doing so. From this position draw yourself forward, allowing your chest to fall between your thighs. Try to reach the floor with your flattened palms. However, if you aren’t able to do so simply grasp your ankles or shins for support. You have now entered the inversion position. Now roll your body upward (slowly!) You can now upon each exhalation twist to the right, then to the left to stretch your back muscles. You have now begun the first step of yoga in the office! In the next session we will focus on a few more handy little yoga positions that work wonderfully within the office!
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