Transcend your desk

by M. M. on April 30, 2012

A yoga student reminded me of a sequence I once forwarded to her that she regularly does at her desk.  She has a fast-paced challenging job and says this really helps her refocus and feel great. 

Try it for yourself and notice what effect it has on your body and mind.

  • Try 3 part breath for encouraging deeper breaths: Sit tall, and on an inhale, move the belly forward (you can rest your hand on the belly to actually feel this  movement.).  As you continue inhaling, feel the breath open the sides of your ribs and slightly lift the chest.  On the exhale, let the movement cascade back down the body, feeling the belly move back into the spine.  Repeat 3 to 5 times.
  • Seated, place hands on thighs for a pelvic tilt: alternate tipping tailbone under (rounding the upper back at the same time) and then tip the tailbone back rolling the shoulders back slightly to look up at the ceiling.  Repeat as many times as you like to get some warmth going in the spine.
  • Shoulder shrugs: alternate squeezing and releasing shoulders up to ears.
  • Wrist rolls: clasp hands together making a fist–roll the wrists, making figure 8’s.
  •  Inhale arms overhead, release one arm down and stretch top arm over head into a sidebend.  Repeat. Next, inhale arms overhead, and open arms to rest one hand on back of chair, the other hand pressing into upper thigh, turning to look back for a gentle twist. Stay here for 3 deep breaths.  Repeat.
  • Sit tall and inhale, pulling the knee in to chest, exhale, release foot to floor. Repeat other side.  Next, inhale pulling knee in towards chest, then place the ankle over opposite knee.  Lean forward from the hips (keeping the back straight) and fold over the legs as far as comfortable. Stay for 3-5 breaths. Repeat other side. 
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