Download it now for hundreds of personalized guided meditations at your fingertips. Notice how your mood changes at work, and how the stress, aches, and pains from sitting at your desk lighten up as you incorporate more yoga into your day.įind balance anywhere, anytime with the new Chopra App. Once you get the hang of the routine, try to incorporate it 3-5 times per week. With your feet on the floor and the knees bent or with the legs elongated, lie in relaxation pose ( Savasana) with your eyes closed and observing your breath. Rotate the knees in the opposite direction. Holding on to both knees, rotate the knees in a circle in one direction as you press your lower back to the floor. Bring both knees to your chest and gently rock side to side, left to right and back again. Cool Down and Relaxation Pose: 4 MinutesĬome down to the floor on your mat lying on your back. Repeat the entire sequence four to six times. Pranamasana (Salutation pose) Bring the arms down around and back to your heart space. Hasta Uttanasana (Sky reaching pose) Reach both arms up overhead and take your slight backbend, with the palms touching, as you look toward the sky. Look over your right shoulder and breathe. Place your left hand on the outside of your right thigh and place your right hand on the floor behind you. Lower your head down and take five deep breaths.Īs you come up to sitting, roll both shoulders back four times and forward four times. Sitting cross-legged or in half-lotus pose, reach both arms in front of you on the floor and allow your torso to come forward. Continue this way for eight to 10 cycles of the breath. As you inhale your belly expands and as you exhale, your belly contracts. You are breathing through the nose with the lips closed. Upon the exhalation, feel your belly button move in toward the spine. As you exhale, start from the chest, go to the mid-belly and then lower abdomen. Set the intention to let that go.įocus on your breath and start inhaling from the lower abdomen, allowing the air to fill to the mid-belly and finally the chest. Scan your body from head to toe, and recognize where you might find signs of stress or discomfort. Allow your awareness to come to your breath and body. Start in a comfortable seated position and close your eyes. This particular flow is based on the sun salutations or Surya Namaskar. Get a few colleagues to join you and use this routine to start a lunchtime yoga club at work. Plus, you won’t get sweaty or need to hit the shower if you keep the pace slow and simple. A slower-paced flow is the perfect respite to counter the bustling activity of the workday. Not only does it allow you to exercise every major muscle group in the body, but it also allows you to connect with your breath, body, and mind. Instead of heading out to lunch with coworkers or eating at your desk, grab the work clan and recharge with yoga, instead. Learn to use your lunch hour to reset your mind and body for the busy afternoon ahead. But for many of us, you have to do it all over again after lunch to complete your workday. By the time lunch hour rolls around, you may have already endured a marathon of meetings, sifted through a pile of work, and generally gotten so much accomplished, you should feel productive and amazing.
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