So what we're going to do today are five poses that are good for us if we sit a lot.
Like maybe if you sit all day at a desk at work or whatever this will stretch us out and a lot of different parts of our body feels really nice.
The first of those is called a wide-legged forward fold and what we want to do is stand with our legs literally as wide as we can.
Feet are parallel.
Put your hands on your hips.
And then begin to fold forward,
Keeping your back as straight as you can.
And then eventually reach your hands down under your gaze.
Now this next part is pretty important.
If your fingers do not reach the floor,
Which is okay,
A block or a pillow or something to bring the floor closer to your hands is a wonderful option.
If your hands are not in contact with something,
Let's take our hands out to our legs,
As low as your body allows you to.
It doesn't matter how low that is,
But this is a wide-legged forward fold.
We're going to try to keep our legs straight.
And let our chest Dale.
Another way to take this deeper.
.
.
Is to bring your hands behind your legs and kind of think of crawling those back.
Again,
If they're not on the floor,
However,
Where you don't have a block.
Just leave them on your legs there.
And then the way I like to come out of this is to put my hands on my hips.
Bend my knees,
That protects my back.
And stand back up.
The next one we will do is called Goddess Pose.
We'll bring our feet a little bit closer together so you can see my feet are wider than my hips,
But they're not as wide as I can go like I just did.
Lift your toes.
Point your toes out to the side.
Again,
Keeping your back straight.
Take your arms up high overhead.
Cactus your arms.
And sink your hips.
This is called goddess pose.
And you can really play with this here.
You can just see if you can sync a little bit lower.
A nice way to do a twist here is pretend you're holding,
Say,
A broomstick in between your hands.
Twist your right elbow in towards the middle.
And back.
Twist your left elbow in towards the middle and back.
Straighten everything up to the ceiling.
Back down here to goddess.
Straighten everything up towards the ceiling.
Back down to goddess.
One more time,
All the way up.
Back down to goddess.
All the way up.
Hands to Heart Center.
Okay,
The next one we're gonna do.
Probably familiar with it if you've done any yoga at all.
It's called downward facing dog.
And the way we're gonna get into that today.
Is just take your arms up high overhead.
Dive down so your hands come all the way down to the floor.
Bend your knees as much as you need to to get your hands there.
Plant your hands.
Step your feet back.
I'm very briefly in plank pose.
And then just push my chest away.
Downward facing dog.
Two keys in downward facing dog are head low,
Hips high.
Push away with those hands.
To lower your head.
You want to feel yourself lift your hips.
Knees do not,
Legs do not have to be straight.
Knees can be bent.
You can probably see mine are bent quite a bit.
Bend one knee.
Bend the other knee.
And then let's lower our knees down.
To the mat or very briefly.
In tabletop position,
We'll do a little bonus pose here of cat and cow.
As you inhale,
Gaze forward.
Tuck your tailbone.
As you exhale,
Round your shoulders,
Chin to chest.
Inhale,
Gaze forward,
Tuck your tailbone.
Exhale,
Round your shoulders,
Chin to chest.
Come back to this neutral tabletop position and then let's lower all the way down.
To the floor.
And I'm gonna put my arm,
I'm gonna stack my forearms.
So that I can rest.
My forehead.
On my forearms.
And you'll notice that this is a very slight back bend.
You can hold this as long as you want to,
And one of the things you want to do here see if you can be completely relaxed.
So check in with all the points of contact with the floor.
Feet,
Knees,
Hips,
Belly.
Are you?
Completely relaxed and completely heavy.
From here,
We'll take this back bend a little deeper.
And come into Sphinx pose.
So you can see my forearms are flat on the mat.
I want my upper arm straight up and down.
And what you do here is you kind of imagine that upper arm as a ski pole,
Propping your shoulders up.
Let your belly and your chest sink.
Really nice back bend here.
Most of us who sit a lot.
Unfortunately also hunch over a lot.
This is a wonderful counter pose.
Do that.
And your feet.
You can see my feet are flat.
You could tuck your toes more if that's more comfortable for you.
Your head can be held out straight so your spine you know straight from your tailbone all the way to the crown of your head or If your neck is okay with it,
You can drop your head.
And similar.
To what we just did.
You can hold this as long as you want to.
It's a really nice little backbend.
And then whenever you're ready.
You just roll over onto one side to get out of this.
And there you have it.
Several poses to do.
Really great for us if we've been sitting a lot.
You could try this at the end of the workday if you wanted to.
Really nice way to counter all the habits we have when we're sitting,
Say,
At a desk a lot.
Check this out and more.
By following me,
And thank you so much for being here.
Have a wonderful day.
