If you find this sequence helpful, please pass it along.You’ve been sitting all day in your cubicle, typing madly away at a TPS Report with an imminent deadline. Gently tilt the hips up and lean forward as you lengthen through the hamstring.Keep your feet hip distance apart, hands shoulder distance or wider.Step your left foot forward and straighten both legs.Start in downward facing dog (see previous).Physical benefits: opens shoulders, lengthens spine, side bodies, and hamstrings.Įnergetic benefits: calming, rejuvenating, grounding. Gently tilt the hips up and lean back as you lengthen through the sides of the body.Keep your feet hip distance apart (or slightly wider), hands shoulder distance apart (or wider if shoulder are tight).Step your feet back until your spine is parallel to the floor.Stand in front of your desk with both hands on the table.Physical benefits: tones the legs and core, opens outer hips and heightens balance reflex.Įnergetic benefits: promotes focus and mental acuity, grounding for the nervous system. Option to keep your hands at heart center or place your hands on the desk for support.Energetically press your foot and thigh into each other. Place your right ankle over your left knee and sit back into your hips.Physical benefits : increases flexibility and releases tension in the legs.Įnergetic benefits : improved circulation, focus and overall reduction of stress. Keep your thighs close together and gently reach your left knee towards the floor.Hold the outer edge of your foot with your left hand and hold gently.Stand tall facing your desk with your feet together. Physical benefits : strengthens upper back and shoulders, lengthens chest muscles and opens front of shoulders.Įnergetic benefits : opens the heart center allowing for better communication and connection with others. Squeeze your shoulder blades together and feel the chest broaden.Open your arms out to the side, elbows bent at 90 degrees and chin parallel to the floor. Stand or sit in your chair with legs hip distance apart. I know Frank isn’t the only one struggling with physical discomfort, so I share this with you, too. I told him I would write the sequence and email it to him as a daily reminder to remedy his pain. I sat with Frank and went over a few poses he could do at his desk. Frank found me after class because he wanted to make a change but he was unsure how. A few sleepless evenings and 40 lbs later, Frank finds it hard to play with his kids and is experiencing back pain when he tries to kneel down and fix the sink. Weekends are spent with his family, playing with his kids and fixing things around the house. He is disciplined and will go above and beyond to meet his goals. Like most, he found a desk job after college and has quickly excelled because of his great work ethic. He is used to being fit and working with others. I truly felt for him.įrank used to be a college athlete and a phenomenal team player. I took one look at his face, the bags under his eyes could hold my keys, my wallet and my heart. I teach weekly in his office and he came to me after one of our sessions. He used to be an Office Yoga® regular until he moved into a new role that has his working overtime. “I’m so stressed out from work and I have back pain.
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