Breath of FireĮxtend arms out to 60 degrees, cup hands, and take 100 swift exhalations from your belly out your nostrils like you’re blowing out a candle with your nose let this clear your sinuses and your respiratory system, and most importantly, your busy mind. Breathe your spine tall and bring your heart around for three to five breaths on each side. One hand in front of you on your desk or chair one hand behind you. Inhale to round your spine, exhale to open your lungs wide. Sit back down and place your left hand across your front body let your fingers rest on your right side place your left palm on the base of your skull.
Breathe there sweetly for a couple of breaths until you’re ready to move on. Keep your chin down for a few moments to recalibrate, and place your left and then your right hand on top of your heart. Release your arms to dangle down roll up slowly to stand. Belly on thighs, armpits on kneecaps, send your sitting bones high and breathe deeply for three to five breaths. Important: Keep in mind that your knees are bent so you can breathe deeply. Stand tall, frame up your arms and fold forward. Feel the flow of energy coursing through your entire body. Keep smiling this is hard work but a great flush for your whole body. Cross your arms into the ‘other’ frame-the way you don’t typically. Framed Chair Poseįrame up your arms in your chair be in your hip joint rather than your thighs, smile big and breathe for five more breaths. Lengthen the front of your spine, keep lifting your kidneys, and let your lungs open for five breaths. 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. 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 three to five breaths.
Bend your elbows and back your forearms up toward one another until your hands touch, as much of the palms touching as possible. Eagle TwistĮxtend both arms out in front of you, then cross your left arm on top of your right. Breathe spaciously for five 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. Extend the spine tall, keep the left foot grounded, and lift both lungs up evenly gaze underneath your left arm for two to five breaths. Then take your left wrist with your right hand lengthen to your right side. Extend the spine tall, keep the right foot grounded, and lift both lungs up evenly gaze underneath your right arm for two to five breaths. Stand tall and take your right wrist with your left hand lengthen over to your left side. Keeping your arms super straight, lift your inner body off of your hips, and breathe space in your belly as you take five breaths. Staying seated, inhale your arms high and bring your hands to touch above your head. Hear all the sounds around you simply let them in and out of your awareness smoothly. Breathe and feel your body for two 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 breath-work, 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, NY, here are a few postures to help you get through each day a little happier and healthier. This practice will make your whole body happier in just a few minutes at your desk. When we’re happy, we can thrive in our work. When midday stress or aches arise in your body, take a break with this simple yet powerful office yoga sequence.
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