Turn your right foot out 90 degrees and your left foot in slightly. It also improves circulation while helping to develop balance and stability. Clarity and mental focus ACHIEVED! Get out there, do GOOD THINGS, and kick some serious butt in that next meeting.Warrior II is an energizing pose that opens the chest and lungs, permitting deeper breathing. Hold for 3 breaths, and transition to the other side. Squeeze everything towards the center line, and reach the forearms forward to create space in the back body. If your shoulders are very tight, you can hold on to the backs of the shoulders instead. To incorporate the arms, cross the right arm over the left, drawing palms to face one another. When ready, cross the left thigh over the right, if you have the space, tuck the left toes behind the right calf. Pause and balance, collecting your breath and your thoughts. Begin in Utkatasana, shifting the weight into your right leg. Repeat on the left side.įinally, ending this sequence with Garudasana. Sit the sit bones back, draw hands to heart center, and hold for 3 breaths. Once you feel settled, then bring the left ankle on top of your right thigh for Figure 4. Shift the weight into your right foot and bring your left knee in towards your chest. Reset in Tadasana and transition into Utkatasana. Pretend you are one long line of energy, floating in space. Reach fingers in front of you, while you flex your back foot away from you. If you wanted to throw in a Vinyasa or two, we would totally support that □Īfter High Lunge shift your weight forward, and balance on your right leg for Virabhadrasna 3. Now, by you’re probably feeling pretty good. If you feel wobbly, that’s okay! Just take a wider stance. Transition into High Lunge by stepping your right foot forward, and your left foot backwards. Make sure to keep the weight in the heals of the feet, and the chest elevated. Basically, sitting in a chair… Without a chair! This will wake up your legs and your upper back quickly. We’re warming up the mind, and creating balance internally. Bend your left knee and draw your heal to your glut by holding on to the top of your foot. Testing your balance, shift your weight on to your right foot. Do this a few times, inhaling as you reach up, and exhaling as you bend and squeeze. Oh, hello old friend, Cactus Arms. Reach your hands up and over your head, then bend your elbows and sequeeze your shoulder blades together at the back of the heart. Say to yourself, “I am here, right now, no where else.” Deep inhale, deep exhale. Take a moment to close you eyes (15 seconds does the trick) and reset. You can even do this right at your desk – it’s okay, your coworkers will catch on real fast, and probably join in on the fun! All very integral pieces to the Office Yoga® Flow series we put together for you at your offices (and at home!). So far we’ve covered Surya Namaskar – Sun Salutations, Tadasana, Vrkasana – Tree Pose, Cactus Arms, and our OYO Low Back Lovin’ Sequence. #Heart and bones yoga office yoga pdfNot only does it help clear the mind, but it brings you back energized! Print out the Office Yoga® Sequence Series PDF and follow along below. It’s the perfect alternative to that afternoon cup of coffee. That’s why we created this awesome sequence for Mental Focus and Balance. Ever feel tired and unable to focus? Especially around 2-3P? Yep.
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