Get Up And Move: 3-Minute Energy Break For Desk Workers

Feeling sluggish at your desk? This short standing practice gets your body moving, boosts circulation, and lifts your energy, with no equipment needed and just a little space beside your chair. It's a gentle way to break up a long stretch of sitting, release tension in your shoulders and legs, and come back to your work feeling a bit more awake and present.

Transcript

Hi, I'm Laia. Welcome to this yoga at your desk session. Today's class is perfect for when you have a few minutes and you can get away from your desk or up from your desk and we'll just move for a few moments to release physical, Mental and energetic tension so that you can get back into your task. Let's begin. So feel free to take a moment to stand up if that's available to you and bring your feet about hip's distance apart, Softening your knees a little bit so you become a little bit more buoyant. And you roll your shoulders back and down as your spine begins to align. Take a deep inhale. And exhale. Now start to let your knees gently move. Kind of bouncing a little bit. And you can also let your arms and your shoulders inhale. Exhale. One more, Breathe in. And breathe out. Pause the movement, Inhale, Lift your shoulders up toward your ears, Make fists with your hands, Maybe crawl your toes, Squeeze your face, Tighten, Tighten, Tighten. And release. Again, Inhale, Shoulders to the ears, Squeeze the hands, Squeeze the face, Tighten, Tighten, Tighten. Inhale, Lift your arms up. Exhale, Let them drop. Again, Inhale, Arms up. Exhale, Release. Now let them kind of. . . Sway a little bit. And I can stay swaying back and forth as your body also goes back and forth. You can switch your weight from the toes or the balls of the feet to the heel. And then pause the movement of the feet and start to sway side to side now. Being mindful of the space around you. And the arms kind of flop from side to side. Breathe in. Breathe out. Pause at the center, Take your left arm up this time, Breathe in, And as you breathe out, Lean to the right. You can keep your feet wide or bring them a little closer. Inhale through the center, Now take your right arm up. Exhaling to the other side. Come back through center. Inhale, Take your arms forward and start to roll your wrists. First one way. Then the other. And then take a moment to shake your wrist, Maybe you shake. First one there. Then the other leg, Just sneak it up. Shake it all out, Breathe in. And as you breathe out, Let the movement slow down, Maybe bring one hand to your abdomen and one hand to your heart. And you can soften your gaze down or maybe you just close your eyes for a moment, Finding your balance, Feel the. . . Strength in the length of your body. Breathe in. Breathe out. Inhale, Letting it expand into the belly, The ribcage and the chest. And say it out. Release the hands, Open your eyes. And you can return to your seat, To your task, To your project. I hope that this short practice has helped you as a little break to stand up and just move. So do it anytime that you need this little boost of energy. Until we meet again, Please take care and be well.