From a seated position,
Close your eyes and just kind of observe,
How am I feeling in this moment?
And then the next time you exhale,
Exhale it out your mouth.
What's the quality of my thoughts like?
Take an inhale,
Exhale that out.
Where am I holding tension?
Opening your eyes and step to the right side of your chair.
Go ahead and put your right hand on the chair and as you inhale,
Reach your left arm overhead.
And as you exhale,
Take your left fingers over towards the right and gently press your hips towards the left.
So it's a variation of standing half moon.
You can stay as you are or bring your left hand to the back of your head and gently lean your head back into your hand.
And come upright with your torso,
Left hand down and walk over to the other side of your chair.
And then go ahead and put your left hand on the chair,
Inhale and reach your right arm overhead.
And as you exhale,
Take your right fingers over towards the left,
Stretching out the right side waist.
Stay as you are or bend your right elbow,
Right hand to the back of the head,
Gently lean the head back into the hand.
And then come upright with your torso,
Come behind your chair and as you inhale,
Reach the arms overhead.
As you exhale,
Interlace your fingers,
Flip your palms up to the ceiling,
Press your palms up and press your heels down and then take your hands over towards the right.
Inhale come back up,
Exhale over to the left.
Inhale,
Come on up,
Exhale over to the right.
Inhale up,
Exhale over to the left.
Inhale back through center and exhale,
Release the arms out and down and then just shrug your shoulders.
So draw your shoulders up to your ears and back.
I like to do my whole arms when I do these circles,
Feel free to check them out,
Especially if you've been sitting a lot today,
It might feel really good to just move those shoulders around and then go ahead and take those circles in the opposite direction.
So taking the shoulders back up and forward,
Back up and forward.
All right,
From here,
I'm going to just do this on the side for you.
Walk your feet out behind you,
Hold on to the back of your chair and then tilt your booty up towards the sky.
Bend your knees so it's kind of like a down dog and then just begin to rock your hips side to side,
Stretching out the side waist and then walk your feet back in a little bit closer.
From here,
Press your hands into the chair and then shrug your shoulders onto your back.
So again,
Shoulder shrugs,
I just find these really good if I've been sitting for an extended period of time,
Especially on my computer.
And then keeping your left hand where it is,
Inhale,
Reach your right arm up to the sky,
Take it towards the back of your mat and down.
So now we're drawing circles with the whole arm,
Opening the chest to the right as we do this,
Keep going.
Observing if there's any sticky spots.
Switch sides,
Right hand down,
Left arm goes up and towards the back of the mat and down.
And feel free to move these slower or faster,
It might feel good to kind of wring them out a little bit with a quicker movement.
It might feel good to do it slowly,
All is welcome in terms of movements.
And then both hands to your chair,
You're going to go ahead and bend your right knee,
Bring your right heel to bum and grab ahold of your right foot,
Either with your right hand or your left hand,
I'll leave that to you for a quad stretch.
Gently lift the pubic bone up towards the belly button.
Yeah,
And then bring the chin into the chest and bring your right ear to your right shoulder,
Stretching the left side of your neck.
Might feel good to move the chin closer towards the right shoulder or further away.
And then bring the chin back in towards the chest,
Release your right foot down,
Round the spine,
So a couple of cat-cows,
Arc the spine,
Look up.
And then switch sides,
Bend your left knee,
Bring your left heel towards you,
Grab ahold of your left foot with your right hand or your left hand,
Whatever works is amazing,
Okay?
And then from here,
Soften the shoulders and bring your left ear to your left shoulder.
So stretching the right side of the neck,
The scalenes there.
Bring the chin back in towards the chest,
Release your left foot to meet your right one.
And then walk your hands or keep your hands on your chair,
Walk your feet out behind you,
Down dog,
Dropping your chest towards the ground and then just rocking side to side,
Perhaps bending one knee and then the other as you go side to side.
And then release the chair,
Walk your hands by your feet and you're in a wide-legged standing forward fold.
Bend your knees always as much as you need to here.
You can either allow the arms to dangle or grab opposite elbows.
If you have any lower back sensitivity,
Bend your knees and rest your ribs on your thighs.
That'll give your lower back support,
Okay?
Release the hands down,
Chin into the chest,
Roll yourself up to stand.
And then come and sit back on your chair.
Take an inhale through the nose like we began,
Exhale that out your mouth.
Really deep breath in.
Imagine if you're breathing all the way up to the collarbones as you inhale and deep exhale,
Right down into your feet.
Inhale,
Draw it all the way up and exhale it out.
And then soft gaze or closed eyes.
And just quite simply feel your breath moving through you in this moment.
Observe how your body feels from this very short practice.
And then just quietly scanning your body and just kind of observing if you're feeling any unnecessary tension in your face or your neck,
Your shoulders,
Your abdomen,
Fingers,
Or toes.
And then see if you can soften it with the next couple of breaths.
Release the tension with your awareness,
With your breath.
Think of one thing that you are grateful for in this breath,
In this moment.
Have a wonderful rest of your day.
