10 Minute Office Chair Yoga | Yoga At Your Desk | Lunch Break Yoga | ChriskaYoga

10 Minute Office Chair Yoga | Yoga At Your Desk | Lunch Break Yoga | ChriskaYoga



Hi, it’s Christina! In today’s video,
I will be showing you a short sequence that you can do at [your] [desk] at your office in your office chair
[so] come to sitting at the edge of your chair
[sit] [up] nice and tall plant your feet flat on [the] floor bring them parallel to one another
Bring your hands to your knees and close your eyes [just]
[come] to quieting your mind to start out the sequence by breathing deeply and
focusing on your breath
Try and set aside any worries. You might have from the day. Just bring your mind to your breathing
calming down and breathing deeply
Taking one more deep and full breath here
releasing it out
And slowly now drop your chin to your chest
Lowering your head allowing the weight of your head to stretch the back of your neck still sitting up tall
Continuing to breathe in through your nose and out through your nose
Just stretching here
And now we’ll begin to circle our head to the right eight times [keep] the rest of your body stable
Just rotating your neck and head around you can imagine that [you’re] drawing circles in the air with your nose
if that helps you to visualize [if] not
Just relax and be gentle with your neck as you rotate your head around
continue to breathe just a few more circles in this direction and now
[dropping] your chin to your chest and going to the other side to the left
Rotating your head around in the opposite Direction
still continuing to be gentle with your neck and
just
Circling that head around [eight] times to the left now as you rotate your head the rest of your body should be fairly
Stable here not moving your legs or your hips around
Your upper body is moving slightly, but it’s just your head in your neck and once you’re done with your circles
You can slowly bring your head back up coming into circling your shoulders back, so lifting your shoulders
And back at the same time
Rotating them and stretching the front of your chest and the muscles in that area
[it’ll] be rotating your [shoulders] back about eight times as well, so once you’ve done about eight rotations backwards come to rolling your shoulders
Forwards up and forwards now getting into the muscles around your shoulder blades
Once you’ve completed your 8 rotations forward with your shoulders come to stillness bring your hands down by your sides on
The next inhale rotate your arms out and raise them up looking upward keep your palms facing each other
Take an exhale, and then fold your torso over your legs and come to a forward fold [in] a seated position
You can bring your hands down to the floor
If you don’t reach the floor you can hold on to your feet your shins or even some books
And on your next inhale come up with your torso
Raising your arms back up right towards the sky and then release your hands back down
By your sides on an inhale rotate your arms out and raise them up exhale fold your torso back down over your legs
Coming back to your forward fold from here if you’d like to release your neck out a bit more just nod your head. Yes
And then shake your head no
completely releasing your spine over your legs you can rest your torso on your thighs if that’s comfortable for you if
not just look down towards your legs on your inhale come back up with your torso reaching up with your arms and
Then release [your] hands back down
by your sides
Take an inhale rotate your arms out and raise them up and once again on your exhale fold your torso over your thighs
looking down wherever you can reach place your hands and
If you’d like to nod your head up and down as if [you’re] saying yes
Or shake it from side to side as if you’re saying no
Just releasing your spine out with the weight of [your] head on your inhale now [come] back up with your torso
Reaching up with your arms, and then release your hands down
Now place your hands behind you point your fingertips towards your hips and plant your hands into the chair
Take an inhale and arch your back use your arms to help you reach your heart center up towards the sky
Still sitting up tall
Breathing deep as you open those shoulders. Just getting into the front’s of those shoulders where you might have built up tension throughout your day
[and] now so they come back upright with your torso bringing your hands back down by your sides
Take your right arm and cross it over your body and then hug it in towards your chest with [your] left arm
Just stretching the outer edge of your shoulder
Breathing into [your] arm that you’re stretching
Sitting up tall as you just stretch that arm to the side
Getting deep into that muscle and releasing out the tension take a few more deep breaths here really get into that muscle
Release your right arm now bring it out [to] the side and then bend your elbow behind your head take your elbow and cross it
Over to the center line of your body with your left arm stretching the tricep muscle
Which is the muscle in the back of your upper arm?
[sit] up tall as you breathe and stretch your arm here
And now come to releasing your elbow cross your left arm over your body and hug it in towards your chest with [your] right
Stretching the Outer edge of [your] left shoulder here
Keeping the rest of your body stable just stretching your arm and release your left arm
Taking it out to the side find your elbow, and then gently pull it towards the center line of your body with your right hand
Sitting [up] tall not overly arching your back just stretching your left tricep muscle
You can now come to releasing your elbow
And then place your hands back down by your sides
Set your hands back down
On the chair behind you and once again come into an arch keep your fingers pointed towards your hips keep your heart center reaching
Upward and think about opening those shoulders and releasing the tension in the muscles there take one more deep breath
Here and then release coming back up right bring your hands down by your sides
Take your right leg
And then cross your ankle over your left thigh bring your legs into a four shape stay here if you’d like to close your eyes
Getting really deep into your hip now the outer edge of [that] hip on the right side if you’d like to
stretch even deeper you can fold your torso over your legs keep hold of those legs if you’d like and just
Relax looking downward
Take a few more deep breaths here
Really just relaxing over those legs
releasing the tension from your hips and
Now slowly bring your torso back upright and uncross your legs
Coming into the other side take your left leg [and] bring your ankle to your right thigh
grab hold of that leg and close your eyes if you’d like
And then [just] breathe here for a moment as you stretch the outer edge of your left hip
You can stay right here. If you’d like or fold your torso over your legs
Looking downward you can keep hold of your left leg with your arms as you look down and get deep into those hips
Breathing deeply as you stretch here
take one more breath [here] and then
[coming] up right with your torso
releasing your foot from your leg and
Bring your hands down by your sides [on] your next inhale rotate your arms out and raise them up
Looking up and keep your palms facing each other
Take an exhale and twist to the right
Putting your left hand to your right leg and your [right] arm to [the] chair arm behind you
Using your arms on the chair and on your leg to help you twist around
keep breathing and
As you breathe with each exhale try and twist a little bit deeper than before not forcing anything just moving gently
Trying to use your breath to help you stretch
On your next inhale come to releasing the twist coming back to the center and reaching your arms up on
your exhale twist in the opposite Direction
Bring your right hand to [your] left leg and [your] left arm to the chairs Arm behind you
Same as on the right side using [your] breath to help you twist with [h]
Exhale twist a [little] bit deeper than [before] with each inhale sit up taller than you were before
On your next inhale release the twist coming back to the center reaching your arms up
And then exhale and release your hands down by your sides
Close your eyes and place your hands on [your] thighs
still sitting tall
keep your shoulders wide softening your front ribs and
Now come back to your breath
focusing on your inhales and exhales
Quieting your mind once again
keep breathing deeply and
Draw your attention inward [you]
[can] stay here for as long as you’re able to for as long as you’d like?
Thank you so much for joining me today. I hope you have a wonderful rest of your day
Namaste


10 Minute Office Chair Yoga | Yoga At Your Desk | Lunch Break Yoga | ChriskaYoga


All credits go to Yoga With Christina – ChriskaYoga