Office BREAK Yoga Exercises from Head-to-Toe

*Before starting any exercise program consult your physician.

  • Preparation - Sit in a firmly supported chair (no wheels) away from any desk or table so that you have freedom of movement. Scoot forward until your knees are at right angles from your hips and your ankles. Feet are hip width apart and firmly planted on the ground. If you are tall, you may raise your chair or sit on a pillow. If you are short, you may place a block or book beneath your feet. You may keep your shoes on or take them off. If you have on high heels, it is recommended that you take them off. Place your hands comfortably on your thighs, palm down.
  • Breathing - Become aware of your breathing in and out filling your belly, expanding your chest, filling to the top of your lungs. Breathe in through the nose moistening and filtering the air as it enters your body and out through the nose. After a few breaths, begin to lengthen your inhale and exhale.
  • Relaxation - Close your eyes. Sit tall, but not ramrod straight, allowing for the natural curvature of your spine. Let your jaw drop, your lips part, and your tongue release from the roof of your mouth. Feel your shoulders drop down away from your ears.
  • Energizing- Begin with Sun Breaths - Turn your palms up and lift your arms upward from your sides to the height of your shoulders on an inhale. On an exhale, turn your palms down and move your arms downward by your sides. Synchronizing your breath with the movement, repeat this 3 times, raising the arms higher each time until they are reaching up to the sky above your shoulders ( if you are able) then, on an exhale bring your arms down in front of your chest, palms together, fingers pointing upward in prayer position, and resting your thumbs against the center of your breast bones.
  • Awareness - Starting with your brain, assess the state of your being from head to toe. Are your thoughts scattered and unfocused? Are your eyes dry and tired? Is your jaw tense? Are your neck and shoulders tight? Is your back stiff or achy? Are your elbows and hands tense? Bring your attention to your internal organs. Are you suffering from gastric difficulties? Are you feeling restlessness in your legs or pain in your knees? How are your ankles and feet feeling?
  • Kinetic Movement - Bringing your attention back to the top, beginning your movements with the head, work your way down the body, synchronizing your breath with your movement.

Head & Neck

    1. Forward head tilt - Holding the head in a neutral upright position chin parallel to the floor, breath in then, tilt the head forward, bringing the chin to chest on an exhale and lifting back to neutral on an inhale. (Repeat 3 times.)
    2. Side head tilt – Facing forward, tilt your head to the right bringing your right ear toward your right shoulder on an exhale then, back to neutral on the inhale, and again exhaling as you tilt the head toward the left shoulder lifting back up to neutral in an inhale. (Repeat 3 times both sides.)
    3. Head roll – With the head in neutral, breath in, then exhale as you tilt the head forward and roll the chin to the right across the collar bone and look over the right shoulder, inhale, exhale roll the chin back to the center, inhale lift the head up to neutral, then exhale and repeat the same move to the left. (Repeat 3 times both sides.)
    4. Head turn - Look over your right shoulder as you exhale and inhale back to neutral then exhale look over you left shoulder, then inhale back to neutral. (Repeat 3 times both sides.)

Shoulders

    1. Shoulder rolls – Extend your arms straight out from your sides at shoulder level, palms down. Rotate your shoulders bringing the palms up, then alternate palms down and up. (Repeat 3 times.)
    2. Shoulder circles, bent elbow - Extend your arms straight out from your sides at shoulder level, palms up. Bend your elbows touching your shoulders with your fingertips. Circle your elbows toward each other, first in one direction and then in the other direction. (Make 8 circles in each direction.)
    3. Shoulder rolls, extended arms - Extend your arms straight out from your sides at shoulder level, palms down. Circle your arms toward the front starting small and growing the circles larger like a nautilus until they cross in front, alternating which arm is on top each time they cross. Make 8 circles then reverse the direction, making the circles smaller and smaller until the arms reach their original position extended straight out at shoulder height palm down. (Make 8 circles in both directions.) Drop the arms down by your sides.

Arms

    1. Bicep curls – Extend your arms straight out in front of you at shoulder height, palm up. Bend your elbows touching your fingers to your shoulders, then return them to the original straight position. ( Repeat 12 times)
    2. Triceps extensions – Begin with your arms down by your sides palm facing backward. Bend and lift your elbows to the back. Hold your elbows in this raised position and lift your palms up straightening your arms to the back, then bend the elbows bringing the hands in line with your sides. Maintain the same level with your elbows throughout this exercise. (Repeat 12 times.)

Hands & Wrists

    1. Hand squeeze & finger extensions – With your elbows comfortably by your sides bring your hands to the front open palm up as though you are holding an imaginary tray. Make a fist, thumb on top and squeeze it momentarily, then open the hands spreading the fingers as wide as you can. (Repeat 8 times)
    2. Wrist circles – With your elbows comfortably by your sides bring your hands to the front open palms facing each. Circle the wrists first bringing the fingers toward each other, and then reverse the direction. (Repeat 8 times in each direction.)

Chest

    1. Seated cow - Sit comfortably in your chair, feet flat on the floor hip width apart, knees bent at right angles and over your ankles. Breathing in, place your hands behind the back of the chair and hold it. Lean forward lifting your chin and opening your chest, exhale release back to the seated position, bringing your hands palms together in front of your chest in prayer position. (Repeat 3 times)

Upper Back

    1. Seated cat stretch – Sit comfortably in your chair, feet flat on the floor hip width apart, knees bent at right angles and over your ankles. Place your palms on the inside of the thighs holding for leverage, inhale, then exhale rounding your upper back bending forward bringing your chin to your chest and tucking your tailbone under forming a “C” shape, elbows out to the side. On the next inhale bring your back to the upright position, sitting tall in the chair, your chin parallel to the floor. (Repeat 3 times)

Mid-Back & Internal Organs

    1. Seated twist - Sit comfortably in your chair, feet flat on the floor, hip width apart, knees bent at right angles and over your ankles, arms down by your sides. Breathe in and lengthen your upper body, then on an exhale rotate your body to the left taking your right hand and placing it on the outside of your left thigh, or the left side of the chair, then look over your left shoulder. Repeat this on the right side of the body using the left hand for leverage. (Alternate these moves with each breath and repeat 3 -5 times on each side.

Lower Back

    1. Pelvic tilt – Sit comfortably in your chair, feet flat on the floor hip width apart, knees bent at right angles and over your ankles, palms placed on top of your thighs. Breathe in, tilting the top of your pelvis forward exaggerating the inward curve of your lower back. On an exhale, move in the opposite direction, tilting your pelvis backward and rounding the lower back. (Alternate between these two positions with your breath 3 – 5 times.)

Legs, Ankles and Feet

  • Leg raises - Sit comfortably in your chair, feet flat on the floor hip width apart, knees bent at right angles and over your ankles, palms placed comfortably on top of your thighs. Breathe in as you extend your right leg straight out in front of you at the same height as the chair exhale bring the leg back to the beginning position. Repeat with the left leg. (Alternate each side 3 – 5 times.)
  • Ankle flex - Sit comfortably in your chair, feet flat on the floor hip width apart, knees bent at right angles and over your ankles, palms placed comfortably on top of your thighs. Extend your right leg straight out in front of you at the same height as the chair. Hold the leg there and flex the foot bringing the toes toward the shin of your leg and then point the toes away from the shin. (Repeat 8 times then change legs and do 8 on the left side.)
  • Ankle circles - Sit comfortably in your chair, feet flat on the floor hip width apart, knees bent at right angles and over your ankles, palms placed comfortably on top of your thighs. Extend your right leg straight out in front of you at the same height as the chair. Hold the leg there and draw circles in a clockwise fashion, then reverse the direction to counterclockwise. (Do 8 circles in each direction and then change legs and follow the same progression.

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