Welcome to this work break yoga class.
I want you to step away from your work.
Create some kind of physical boundary.
Either close your laptop,
Set aside your work,
Or even move into a different room.
When you find a space that you can mentally and physically be away from your work,
Find your way onto all fours,
Into a tabletop position.
I just want you to start to move in a way that feels good.
You can take some cat cows,
Some spinal rolls,
Shake your hips from side to side.
I want you to think about moving your spine in all directions.
Begin to breathe a little bit deeper.
Use the full capacity of your lungs as you breathe,
And maybe even close your eyes.
Tune in with yourself.
Can you give yourself mental permission to step away from work knowing that it will benefit you,
Knowing that it's good for you,
And knowing that you deserve it.
When you're ready,
Find your tabletop position and make your way into downward-facing dog.
Tuck your toes under,
Lift your hips up and back,
And keeping your knees as soft or bent as you need to,
I want you to find some organic movement here.
Bend into one knee and then the other.
Shake the head from side to side,
And just move in a way that feels good.
Again,
Keeping a nice deep breath,
And when you find your mind wandering back into your work,
Or if you find yourself getting distracted,
Remind yourself that you owe it to yourself to take this time for you.
From your downward-facing dog,
Slowly drop down to your knees and make your way onto your back.
However you want to get there,
Come onto your back,
Hug your knees into your chest,
Rock from side to side,
And for this next minute and a half we're gonna find a twist,
Spinal twist.
So let your arms come out into a T.
If you don't have enough room,
You can cactus your arms out to the side.
Let your knees fall over to the left and let your gaze come over your right shoulder.
Take a few deep breaths here in this twist.
Allow your face to become soft.
Relax the muscles in your belly.
Let your shoulders melt down towards the earth.
When you're ready,
Bring your head back to center.
Bring the knees back to center and over towards the right.
Let your gaze come over your left shoulder,
Finding a twist on the opposite side.
Take a few deep breaths here.
We've only hit about four minutes and 30 seconds,
So just remember that you deserve to take a few minutes to mentally separate from your work.
Take one more full cycle of breath before returning your gaze and your knees back to center.
From here,
Stretch your legs out nice and long.
Reach your arms up over your head,
Finding a full body stretch,
Getting nice and long.
Whenever you feel ready,
Make your way to stand,
Taking as much time as you need and any movement that feels good,
And return to your work.
