Hi,
I'm Laia.
Welcome to this yoga at your desk session.
This is an ideal class to do at the end of your workday or right before you take a longer break.
So it will help you release physical,
Mental and energetic tension while sitting at your desk still.
So bring yourself to a comfortable seat.
Lengthen your spine,
Let your shoulders relax down and away from the ears.
And then soften your gaze or close your eyes,
Whatever is most comfortable for you.
Take a deep inhalation through the nose,
Letting it expand into the body.
And sigh it out.
Again,
Inhale,
Expand the breath into the belly,
The ribcage,
The chest.
Sigh it out.
One more,
Inhale.
Exhale.
Take a moment to notice how you feel.
Any tension,
Discomfort.
Tiredness.
Whatever you feel.
Let yourself acknowledge it without giving it too much or too little attention.
Perhaps if your mind is very active,
Directed toward recapping your day.
And you could of course recount the events of the day,
But you could also consider how did you feel through it.
All the way to right now.
Notice any tension or sensations that arise in the body as you move through your day in your mind.
And as you arrive right here,
Right now.
Consider that all the things that happened,
All the things you did,
All the people you interacted with brought you right here,
Right now.
Can it be enough?
Breathe in deeply.
Breathe out completely.
And repeat within or out loud,
It is done.
It is done.
I've done what I could with what I had.
And now,
I rest.
Breathe in deeply.
Breathe out completely.
Inhale,
Lift your chin up.
Exhale,
Lower the chin to the chest.
Stay there.
Keeping your hands behind the head,
Interlace them.
And stay or gently move your chin.
From shoulder to shoulder,
From collarbone to collarbone.
Breathe in.
Breathe out.
One more inhale.
Pause the movement at the center.
Inhale,
Lift your head,
Take your elbows wide,
Lift your chest,
Arc the spine.
Perhaps there's a little yawn here,
A little stretch.
Exhale,
Round again.
Inhale,
Open up,
Lift the elbows,
Let the arms stretch,
Maybe look up.
Exhale,
Take your right arm over the left,
Give yourself a hug and curl in.
Inhale,
Stretch again.
Exhale,
This time left over right.
Give yourself a hug and curl in.
Inhale,
Open up.
Place your thumbs straight up toward the ceiling.
Exhale,
Relax the shoulders down and away from the ears.
Now as you inhale,
Take your pinky forward and your thumb back.
Exhale,
Thumb forward,
Pinky back.
Inhale,
External rotation again.
Exhale,
Internal.
Face your palms up toward the ceiling.
Inhale,
Stretch your arms up.
Interlace the palms and flip them up toward the sky.
Lengthen.
Exhale,
Lean a little bit toward the left,
Open the right thigh body,
Maybe look to the right.
Inhale through center.
Exhale,
Take it to the other side.
Keep the sitting bones grounded on the chair.
Inhale through center.
Exhale,
As you release the hands and bring them down,
Roll the wrists one way.
And now roll your wrist the other way.
Breathe in.
Breathe out,
Shake them out.
Now on your inhalation start to bring your right knee up.
You could place the foot on the chair or let it float.
And then move your hip a little side to side,
Or create a few circles with your feet.
Your right hip one way and then the other.
Pause at the center,
Breathe in to lengthen the spine and draw the knee toward the chest.
On the exhalation,
Cross your right ankle over your left knee or you could cross ankle over ankle,
Whatever feels best for your hip.
Simply draw the right knee open.
Inhale to lift the chest.
Exhale to stay or gently melt your heart forward.
You don't have to go very far,
Only go as far as you need to find the sensation you are seeking.
Or could you soften a little bit more?
And let go mentally,
Physically.
One more breath here.
On your next inhalation rise and cross the right leg,
Bring it back down.
Round through the sitting bones and this time bring your left knee up,
Hug it in,
Lengthen the spine and stay here or maybe move a little side to side or you could also create some circles.
Making sure that you go both ways.
One more breath.
Then pause the movement.
Inhale.
As you exhale,
Draw the knee open and you can cross your left ankle over your left knee or your left ankle over your right thigh,
Whatever you rather,
Or right ankle rather.
Whatever feels best.
Breathe in to lengthen.
Breathe out to start to slide down and fold if that feels okay but again not needed you could stay with your spine long if you find sensation there.
Notice how it feels.
Where can you soften even if it's just 1%?
And on your next inhalation.
Start to bring yourself back up.
And cross the ankle.
Take a moment to maybe move your legs a little side to side.
Maybe let your arms kind of sway a little side to side or shake.
Just take a moment to consider what would feel best.
Before we find stillness and close the session.
Whenever you feel like you've wiggled.
The body finds stillness,
Spine long,
Shoulders relaxed.
And just soften the gaze or close your eyes.
If it resonates,
Bring one hand to your abdomen.
One hand to your chest,
To your heart.
Take a moment to notice how you feel after just a few moments of meditation.
Intentional movement.
And breath.
Allow this to be a moment of transition.
So that you can create a clear demarcation for the rest of your day.
What can you put down and leave right here,
Right now,
Even if it's just until later or until tomorrow?
So that you can have space to be.
To rest.
To renew.
Take a deep inhalation through the nose,
Letting it expand front to back.
Side to side and top to bottom.
Hold at the top and let it go.
Release your hands.
And take a moment to repeat within or out loud.
Thank you.
Thank you,
Thank you.
And once you feel complete You can start to blink your eyes open.
And I hope that you've enjoyed this yoga at your desk session to close out the day and that you come back to it often when you want to have the space between your productive mode and the rest of your life.
Until we meet again,
Take care of yourself and be well.
