Office Yoga Sequence I : My Daily Peace

Office Yoga Sequence I

Posted on June 6, 2007 - Filed Under Just Breathe, Yoga |

I have had a few requests for some yoga-type exercisesthat can be done throughout the day—especially at work—and these exercises are excellent for the office. The key to these exercises is making sure you inhale and exhale for an equal amount of time to get the full benefit of the positions.

My intent of the yoga positions I outlined is to peform them all in one sequence. They should take about 5 minutes to complete but you can hold position for as long as you need as long as you hold each side for the same amount of time to help acheive balance in the body. I went ahead and labeled each movement separately in case you want to try them individually.

I will continue to add more office yoga techniques so keep reading!

Chair Side Bends

Begin by sitting on the edge of a chair with your feet placed squarely on the floor about hip distance apart. Place your palms flat on your thighs and feel length in your spine. This can be done by slightly bending your chin towards your chest and activating your stomach muscles by slighlty tilting your pelvis forward. The goal is to have a straight line from your pelvis to the top of your head and these movements can help you determine the best position for you.

Once you are in a comfortable alignment, inhale and exhale evenly in 5-second intervals. Repeat as many times as you like.

Inhale and lift your arms overhead in a sweeping motion, taking hold of your left wrist with your right hand. On an exhalation, bend to the right. Stay there for 3 full breaths. As you inhale on the 4th breath, come back up to vertical and change wrists. Exhale, and bend to the left. Stay there for 3 breaths. On the 4th breath, inhale back up to a tall spine. Exhale, release your arms.

Sitting Cat/Cow Pose

Circle your shoulders a few times by rolling them up, back, and down. On the 4th roll, reach your arms behind your back and interlace your fingers keeping your arms as straight as you are able to make them. If you don’t have room behind you, reach back and hold onto the outside edges of the back of your chair. On an inhalation, lift your chest towards the sky, making a slight bend from your mid-back through your neck. This is the cow part of the posture. Stay in this position for 3 full breaths into your body. On the 4th exhale, release your hands, place them on your knees and round your spine by tucking your pelvis and pulling your navel away from your knees. This is the cat part of the posture. Breathe deeply into your back and feel the slight stretch. Let your head dangle to open the back of the neck. Stay in this position for 3 full breaths.

Forward Fold with Spinal Twist

From the seated cat/cow position, begin to fold forward, letting your upper body fall through your thighs. Ideally you want to touch the floow with palms flat, but do not push yourself if this is past your comfort zone. Instead, try to hold onto your ankles or shins. The idea here isto have your head hang lower than your hips to complete this inversion from your office chair. Hold this forward fold for 3 breaths.

Slowly begin rolling up, starting with your waist, and feeling each vertebrae in your spine. Lift your head/neck as the last step. On an exhalation, twist to the right. You can place your left hand on the outside of your right thigh and your right hand on the back of your chair. Check to make sure that your right armpit-chest area is lifted. Remember to include your head in the twist as well. As you look over your right shoulder, give your eyes a stretch by counting an imaginary clock, moving your eyes clockwise and “stopping” to count each number. Repeat this eye exercise 2 times: one clockwise and one counter-clockwise. Close your eyes and release the twist returing to center. Repeat to the other side.

I hope this sequence provides you with an energy boost and brings you a little daily peace.