Bend your knees, reach your seat back and out, and turn your pelvic floor to face the floor. Rest your fingertips on your desk and lift your heels up so you’re standing on the balls of your feet. See also 4 Breaktime Shoulder Stretches for the Office Supported Chair Pose Cross your arms the other way and repeat. As with your frames, keep “separating” your arms while you hold them in this twist, and swallow if you can to flush your thyroid. Lift that structure up in front of your face, rest your chin on your left upper arm, then breathe your chin and your arms away from your face and up hold for 3–5 breaths. Bend your elbows and back your forearms up toward one another, bringing as much of the palms of your hands to touch as possible.
Office yoga routine how to#
See also The Yoga of Smartphones: How to Avoid “Tech Neck” Eagle TwistĮxtend both arms out in front of you, then cross your left arm on top of your right. Breathe spaciously for 5 breaths, pulling out to the sides, holding in to the center, and lifting up the frame of your arms. Once you have that fit, imagine that you’re pulling your arms apart, even as you hold them together well, and feel the opening in your lungs and liver. Take a moment to really fit the center of each elbow bone into the center of of each palm. See also Amy Ippoliti’s 4 Tips for a Digital Detox Frame Extend the spine tall, keep the right foot grounded, and lift both lungs up evenly gaze underneath your right arm for 2–5 breaths. Stand tall and take your right wrist with your left hand lengthen over to your left side. See also A Morning Meditation to Reset Your Mindset Side Stretch Keeping your arms super straight, lift your inner body off of your hips, and breathe space in your belly as you take 5 breaths. Staying seated, inhale your arms high and bring your hands to touch above your head. See also A Midday Meditation for Efficiency with Tiffany Cruikshank Stretch Hear all the sounds around you simply let them in and out of your awareness smoothly. Breathe and feel your body for 2 minutes. Take a seat with your hands resting on your thighs, feet resting on the floor. When practiced regularly it can give your immune system a boost, open your interior spaces, and clear your mind so you can perform at your peak.
This sequence incorporates quiet meditation, invigorating breathwork, and deep stretches.
Yes, yoga at the office-we dare you to try it! Based on my burgeoning understanding of Katonah Yoga, an alignment-based yoga system developed by Nevine Michaan in New York City and Bedford Hills, New York, here are a few postures to help you get through each day feeling a little happier and healthier. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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