Hi,
My name is Shalaka.
This short flow is for you.
If you tend to work at a desk all day,
We're gonna get the spine moving,
Hips mobilized,
And activate some muscles which may have fallen asleep.
So let's get on the mat.
Stand tall,
Top of your mat.
Spread your toes wide evenly.
Feel your big toe and your little toe press into the ground.
Press your heels into the mat.
Activate the arch in your foot.
Maybe your kneecaps lift up.
Engage your quadriceps.
Squeeze your glutes together.
Broaden your shoulders.
Lengthen through your spine.
Deep breath in.
Deep breath out.
Bring your hands on your hips.
And tilt your pelvis forward.
So you might have to stick your butt out.
With your exhale,
Tuck your tailbone in.
Inhale to tilt forward.
Exhale,
Tuck.
Just continue on your own.
Notice if you feel this super subtle movement of your pelvis in your hip socket.
We're just waking up your hips as they tend to get scrunched all day when you're seated at a chair.
And then come to neutral.
Notice what neutral feels like.
Bring your shoulders right above your hips,
Your neck,
And head right over your shoulders.
Send your chin forward.
Notice what that feels like in your body.
Tuck it back in.
Notice what that feels like in your body.
Especially if you're looking at a computer all day,
You might tend to do this.
So bring that awareness back in your body.
One more breath here.
Exhale everything out.
Inhale,
Reach your arms up.
Join your palms together.
Reach up and away through your fingertips,
Lengthen through your sides.
Exhale,
Fold forward.
Bend at your knees,
Release your head.
Inhale,
Lift up halfway.
Send the crown of your head away from your hips.
Find that length back in your spine.
Exhale,
Fold forward.
Notice where you feel it.
Inhale to rise.
Reach your arms up.
Exhale,
Bring your hands to heart.
Inhale,
Reach up.
Exhale,
Fold.
Inhale,
Halfway up.
Exhale,
Back fold.
Inhale to rise.
Exhale,
Hands to heart.
Inhale,
Sit back in a chair.
Squeeze your glutes together.
Activate those glutes.
You're sitting in a chair,
But there's no chair this time.
Reach your fingertips away from you.
Keep your neck soft.
You can keep your chin tucked in.
Activate your glutes,
Squeeze them.
Press into the ground with your feet.
Deep breath in,
Reach your arms up.
Slight arch in your back.
Exhale,
Bring your hands to heart.
Inhale,
Reach your arms up.
Exhale,
Cactus arms.
Squeeze your shoulder blades together.
Open through your chest.
Turn your elbows slightly forward.
Press it to the mat with your feet.
Engage your glutes.
Breathe.
One more breath here.
And inhale,
Reach up.
Exhale,
Fold.
Inhale,
Halfway up.
Exhale,
Back fold.
Inhale to rise.
Exhale,
Hands to heart.
Soften your breath.
Deep breath in,
Reach up.
Exhale,
Open arm twist to the right.
Pause here,
Gaze past your right fingertips.
Inhale,
Reach up.
Exhale,
Twist to the left.
Keep pressing into your feet.
Inhale,
Rise.
Exhale,
Sit back chair.
This time,
Bring your hands to heart.
Soften your neck.
Slowly lower down into your chair.
Keep your glutes active.
Notice what it feels like to be in a chair when all your muscles are engaged.
Release,
Fold forward.
Nice job.
Soften the back of your neck.
Notice what your back feels like.
Bend your right knee,
Straighten your left leg,
Reach your left arm up.
Release down and switch sides.
Release your hands down.
Lift up halfway,
Inhale.
Exhale,
Plant your hands.
Step back,
Come into a tabletop.
Shoulders over your wrists,
Hips over your knees.
Lift your chest up,
Drop your belly.
Exhale,
Round your back.
Inhale up.
Exhale,
Round.
Inhale up.
Continue on your own.
You might feel like pausing somewhere.
Noticing what feels good in your body.
And bring your spine back to neutral.
Send your knees away from your hands.
With your inhale,
Shift your shoulders forward.
Lift your chest up,
Coming into cobra.
Exhale,
Bring your hips back to your heels.
Child's pose.
Inhale,
Shift forward.
Lift your chest up.
Exhale back.
Child's pose.
Just keep going on your own.
Noticing what feels good in your body.
Find that length back.
Next time you shift forward,
Lower your forearms down to the mat.
Spread your fingers wide.
Pause here.
Deepen your breath.
Interlace your fingers.
Press your mat away.
Come into a forearm plank.
You can modify by lowering down,
Lowering your knees down.
Keep pressing your mat away.
Notice what muscles activate.
Soften what's not needed.
And then start walking your feet closer to your elbows,
Coming into dog pose.
Dolphin.
Press your mat away actively with your forearms.
And then slowly release your knees down to the mat.
Sit back on your heels.
Soften your face.
Swing your feet forward.
Lay down on your mat.
Keep your knees bent about hips width in distance.
Press into your feet.
Lift your hips up.
Come into bridge.
Spread your toes wide.
Press actively.
Squeeze your glutes at the top.
You can release your hands by your side.
Lower all the way down.
Deepen your breath.
Inhale up.
Exhale,
Lower your hips down.
Inhale,
Press into your feet.
Lift up.
Exhale down.
Inhale up.
Squeeze your glutes together.
Exhale,
Lower down with control.
Inhale up.
Exhale down.
Just continue on your own.
Feeling those muscles,
Your sleepy glutes.
Noticing your feet activate,
Your hamstrings as you lift up.
Release down.
Settle your shoulders,
Your neck.
Extend your legs onto the mat.
And then bring your hands under your hips,
Palms facing down.
Press into your forearms.
Lift your chest off the mat.
Keep your head on the mat.
Breathe.
Release any tension from your body.
Soften your face.
Your shoulders and hips.
Allow your hands and fingertips to relax.
Especially if they work on a keyboard all day,
Just notice what light fingers feel like,
Relaxed fingers feel like.
Relax your toes.
Relax the muscles around your eyes.
There's no screen to look at.
As usual,
You're welcome to stay here for as long as you like,
Connecting with your breath.
Thank you for joining me.
