Yoga for Your Work Day

Here is a simple sequence you can accomplish at your desk and with minimal adjacent floorspace. Practicing any of these postures and stretches will support you as you take a moment for yourself and release the tension that often builds up throughout the day.

You will experience:

A noticeable reboot of your nervous system

A feeling of openness in both mind + body

A balanced break that leads to greater energy + productivity

Opening Transition Inward
+  Seated body scan to find areas of tension
+  Ground into Feet + Lengthen Spine
+  Awareness + Release in hands + wrists

Seated Neck + Shoulder Stretches
+ Ear to shoulder, open + close jaws
+ Shrug shoulders up + down with breath
+  Cactus arms with breath

Seated Spine + Hips
+ Interlace fingers + press up (lengthen)
+ Crescent bends R + L
+ Seated twists R + L
+ Seated Cows + Cats (spinal flexion)
+  Seated Figure 4 hip openers (option to fold)|

Standing Release
+ Come to a stand + practice shaking (exhales)
+  Grounding in Mountain (close eyes + feel)
+  Repeat Cactus arms + lengthening

Standing Folds
+ Fists at sides – Neck Stretch R + L
+ Interlace hands + fold in Ragdoll (sway)
+ Halfway lift, fold deeper

Hip Opening
+ L Leg back, Low Lunge > Flow with ½ Splits
+ Runner’s Lunge > EZ Twist > Horizon > Seated Twists
+ Press into DD (peddle) + walk hands to feet + twist
+ R Leg back + Repeat

Tabletop Sequence
+ Wrist Stretches + Kneeling Cows + Cats
+ Thread the Needle L + R
+ Child’s Pose (attention to forehead)

Lie Down for Integration + Restoration
+ ½ Happy Baby L + R with Reclined Twists
+ Bridge x 3 + Reclined Butterfly
+ Savasana (legs in chair or up the wall)

---