Desk Reset: Chair Yoga for Neck And Shoulders

A short chair yoga practice for anyone who spends the day at a desk. You stay seated the whole time, so no mat and no change of clothes needed. We work through the neck, shoulders, upper back, and wrists, with the breath setting the pace, and finish with a few slow rounds of breathing to clear your head. Good for a mid morning reset, the gap between meetings, or any time you notice you have been sitting still too long.
Suitable for all levels. All you need is a steady chair and a bit of space around you. Move slowly and stay out of sharp pain.
Music: The Winter Fall by PrabajithK.

Transcript

Find a tall seat at the edge of your chair, Making sure your chair is stable and isn't moving. Bring your hands behind your back. Somewhere on your legs or on your lap. Allow your shoulders to soften down your back. Soften your jaw, Allow your tongue to fall away from the roof of the mouth. Soften your gaze or close your eyes. Feel your feet grounded. And feel your hips heavy on the chair. With the next inhale, Think about lengthening your spine and reaching the crown of your head towards the ceiling. Take a deep breath in. And a long breath out. Slowly open up your eyes, Inhale, Reach arms all the way up. Exhale, Bring your hands to your heart center. Inhale to reach up. And then grab the right wrist with the left hand. Inhale to lengthen. Exhale, Lean to the left. Good, Come back to center, Switch sides. Inhale to lengthen and exhale to lean. Good, Back to center, Switch sides, Inhale lengthen. And exhale, Lean to the left. Back to center, Switch sides, Inhale lengthen. And exhale, Lean to the right. Good. One more on each side. Inhale, Back to center. Lean to the left Inhale to center. And lean to the right. Good, Come back to center, Palms together. Bring your hands to your heart, Bow your head to your hands, And think of one thing that you're graceful for today. It. Coming to a twist, Bring your left fingertips on the chair behind you, Or you can grab the back of the chair if that feels good. Use your arm to sit a little bit taller, And then right hand to the outside of the left leg. Inhale to sit tall. And exhale twist from the belly. You can touch your chin, Maybe look over your left shoulder if that feels good. With every inhale, Your spine gets long. With every exhale, You twist just a little bit more. On your next inhale, Come back to center and switch sides. Right fingertips on the chair behind you, Left hand to the outside of the right leg. Inhale to sit tall. And exhale to twist. You can look over your right shoulder if that feels good. With every inhale, Spine gets long. With every exhale you twist just a little bit more. Good, Come back to center. And then keeping the left foot flat on the ground, You're just going to start to hug the right knee in to your chest. Good, Keeping your spine long. Take a deep breath in. Long breath out. You can keep your foot flexed or point your toe. You can make circles with your ankle if that feels good. Good. Slowly bring your foot down, Switch sides. So plant the right foot on the mat, Start to tuck the right knee in towards your chest, Keeping your spine tall. And then make any movements with your left ankle, Maybe making circles in one direction and then the other, Maybe pointing and flexing your foot. Good. Come back to center. And then from here, You're just going to interlace your fingers and make circles. Make any movements with your wrists, That feels good. Maybe making circles in one direction and then the other. You can make figure eights. Great. Good, Come to a tall seat, Bring your hands on your lap. And then drop your chin to your chest. And then carve a line with your nose, Raising your nose all the way up. Come back to center. Turn your head to the right. Come back to center, Turn your head to the left. Good, Come back to center, Drop your right ear. Towards your right shoulder. Feeling the stretch on the left side of your neck. If you want a little bit more, You can bring your left hand, Just grab the edge of your chair. Good feeling the stretch on the left side of your neck if you want a little bit more you can bring your right hand to your left ear just using your hand as a little weight so don't pull or Don't stretch your neck too much, Just using your hands as support. Little extra weights. Good. Take a deep breath in. Long breath out. Good. Come back to center and then bring your right arm in front of you, Stretching your shoulder. You can use your left hand. Good. And then back to center, This time drop the left ear towards the left shoulder. This side may feel different, So just feeling the stretch on this side. And this may be enough, Or if you want a little bit more, You can grab the edge of your chair with your right hand. Or bring your left hand on top of your right ear just for a little bit more weight. Softening your shoulders, Soften your jaw, Your gaze. Feet are flat on the mat, On the ground. Deep breath in. Long breath out. Come back to centre slowly. Cross the left arm in front of you. You can use your right hand. Feeling the stretch in the left shoulder. Good, Come back to center. Inhale, Reach all the way up. As you exhale, Just fold over your thighs, Bringing your belly to your thighs. You can bring your arms behind your knees, Grab opposite elbows. You can let your head be heavy. You can nod your head yes, Shake your head no. Good, Slowly come all the way up, Palms touch overhead. As you exhale, Bring your hands to your heart, Bow your head to your hands. And just thank yourself for spending this time for yourself. Removing your body for coming to your breath. Bring your thumbs to your third eye, The space between your eyebrows. May your thoughts be kind. Thumbs to your lips, May your words be caring and thumbs to your heart center. May your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.