15 Minute Computer Work Break Practice

In this practice, we will stretch wrists, hips, and shoulders to give your body a nice stretch to counter balance your position. This is a great way to awaken your inspiration and ignite your energy once again.

Transcript

Welcome to your mid-work break.

Find your way into child's pose.

Bring your big toes to touch,

Your knees wide apart as you stretch your arms forward.

Come up onto your fingertips to create an arch with your wrists as you bring the shoulder blades onto your back.

Suction in your armpits and create space from the scapula to the back body.

Lower your elbows to the ground as you bring your hands together back behind your head.

Press your elbows into the earth,

Your palms together.

Breathe in and out of your nose,

Giving yourself time to just come into yourself.

Release your palms and rise up into tabletop position.

As you do,

Turn your fingertips to point towards your knees.

Shoulders over wrists,

Hips over knees,

And with your forearms facing away from you,

Your fingertips pointing towards your knees,

Lean your weight back into your knees to stretch the front side,

The inner wrist,

And then point your fingertips to the long edge of your mat and just lean your weight side to side.

Start to draw circles with your shoulders and your hips.

Flip it,

Reverse it,

And go the other way.

Allow your practice here to be just a reflection that there's always time,

Time for work and time for you.

When you feel balanced,

Come to center and turn your palms to face up towards the sky so that you're on the top of your hands now.

You can press down into the top of your hand into your mat.

You're looking at your hands.

Your fingertips are pointing towards your knees as you breathe into the front of your wrist.

Release your hands.

Walk your hands a step forward.

The shoulders are no longer over the wrist.

Curl your toes under.

Lift your hips up and back into down dog.

From down dog,

Roll forward,

Shoulders over the wrist.

You're on the balls of your feet now.

This is your distance for down dog,

The distance of plank.

Spread your fingers.

Stack your shoulders over your wrist.

Lift your hips up and press your hips back into down dog,

And we'll do that a few more times.

Roll forward and back.

Roll forward and back.

One more time.

Press back into down dog.

Bend your right knee.

Straighten your left leg.

Straighten your right leg.

Bend your left knee.

Straighten both of your legs.

Equal weight in your hands and your feet.

Inhale,

Reach your right leg up.

Bend your right knee.

Bring your right heel in towards your butt.

Lift your right knee higher.

Bring the right shoulder blade back down.

Square your shoulder blades to the mat.

Stack your right hip on your left and stretch through the top right hip flexor.

So good when you're sitting at a desk.

Draw your right knee in towards your nose.

Step your right foot in between your hands.

Lower your left knee down.

Shift your weight forward.

Right knee comes past the right toes.

Stretch through the front left thigh hip flexor.

Straighten both of your legs as you lift your hips up and back.

Flex your right toes towards your face.

Come forward into your right foot.

Lift your left leg up as you press down through your right foot.

Standing splits.

Press down through your right foot.

Lift your left leg up.

Relax your neck.

Let your head hang.

Look forward.

Sprinkle your fingertips underneath of your shoulders.

Inhale,

Halfway lift and step your left foot to the outside of your right foot.

Pinky toes touch.

Inhale,

Reach your arms to the sky.

Left hand grabs the right wrist.

Stretch to your left.

Breathe through the right side body.

Press down through your right foot.

Lift your left knee up into your chest and then float your arms out like wings as you glide your left leg back.

Flying warrior,

Arms out to the side.

Stretch your left leg back.

Bend your right knee.

Plant your ball of the left foot.

Step back.

Down dog.

Inhale,

Lift your left leg.

Bend your left knee.

Three-legged dog.

Square your shoulders to the mat.

Lift your left knee high.

Hug your left heel towards the bum.

Stack your hips.

Square your shoulders.

Exhale,

Left knee towards the nose.

Surround it.

Place your left foot between the hands.

Lower your right knee down and stretch your heart forward.

Lift your hips.

Straighten your legs.

Fold over your front left leg.

Flex your left toes towards your face.

Come forward.

Standing splits.

Inhale,

Halfway lift.

Exhale,

Fold over your front left shin.

Right foot steps to the outside of the left foot.

Pinky toes.

Touch.

Inhale,

Reach your arms out.

Right hand grabs the left wrist.

Stretch to your right.

Inhale,

Rise back to center.

Bring the right knee in towards your heart.

Float your arms out like wings.

Stretch your right leg back.

Flying warrior.

Bend your left knee.

Place your right foot to the ground.

Step back.

Downward facing dog.

In your down dog,

Walk your feet towards your hands.

Hands onto your shins.

Inhale,

Stretch your heart forward.

Exhale,

Fold over your legs as you heel toe your feet wider than your hips.

Heels turn in.

Toes point out.

Lower your butt towards your heel.

Stretch your arms forward and begin to lower your butt to the ground.

As you lift your feet up,

Half boat pose.

Grab the back of your thighs.

Shins parallel to the ground.

Option to straighten your legs.

Full boat pose.

Put the hands to the backside of your thighs or float your arms to the outside of your legs.

Doesn't matter where you are,

Which variation you chose will meet lying down.

Slowly lower.

Notice where you want to speed up and slow it down.

When you arrive onto your back,

Bend your knees and place your feet to the earth.

Press into your head,

Your shoulders,

Your feet.

Inhale,

Lift your hips.

From your throat,

Shift and stretch your thigh bones and your knees forward.

Hug towards the center as you lift your hips up.

Exhale,

Lower your hips to the ground.

Bring your knees into your chest.

Lift your forehead towards your knees.

Curl into a small ball.

Release your shoulders and your head.

Circle your knees in one direction and then go the other way.

Hug your knees in.

Straighten your legs to the sky.

Reach your arms up.

Toes reach to the sky.

Fingers reach to the sky.

Lower your left leg down towards the ground.

Hug your right knee into your chest.

Stretch your right arm out to the right and cross your right knee over your body to the left.

Straighten both your legs and your fingers up to the sky.

Lower your right leg down on the ground.

Hug your left knee in.

Stretch your left arm out.

Cross your left knee over the body to the right.

Straighten your arms and your legs up.

Lower your legs down.

There's parts where you're gonna want to speed up.

Slow it down.

Hug to your center.

When your feet hit the ground,

Open your legs wide.

Heels in,

Toes out.

Bring your arms down by your sides.

Palms face up.

As you lie on the ground,

Relax your face.

Let your arms and your legs become heavy.

Draw the awareness to your breathing.

You can choose to lie here for as long as you'd like.

Let there be rest before you get back up and set out to take action,

To see your mission,

Your vision through.

Using these moments to really just anchor into you,

To find your purpose.

Unlock the clarity and confidence inside of you to move yourself,

To grow yourself forward.

I'll talk to you in the next practice.