1. Beginning: Chair Asana
v Find a tall seat at the edge of your chair
v Feel your feet push onto the floor, keep them parallel
v Knees over ankles
v Lift your torso out of your hips, lengthening your spine
v Sit in the middle of your sitz-bones
v Feel your head lifting up, but chin slightly lowered
v Relax your shoulders, but keep them back opening up your chest
2. Breathing Meditation
v Keep your eyes gently closed
v Relax palms up, resting on your thighs
v Inhale and exhale through your nose, deeply, fully, evenly, slowly and with awareness, focusing on the sound and feeling of breathing
v With each inhale/exhale lightly touch your thumb to each finger
v Do this for 10 breaths
3. Cat/cow
v Palms down, spread fingers on knees with straight arms
v As you breathe in slowly, arch your back, look up, chin up, puff out your chest and feel your shoulder blades coming together down on your back, experience the sensation of expanding your rib cage up and out
v As you slowly breath out, pull your belly button towards your spine, rounding your back and bringing your chin to your chest
v Do this movement (asana) 3 to 5 times
In between each movement sit tall and take 2 to 3 easy, cleansing breaths, inhaling through your nose and exhaling, with a loud relaxing sigh, out of your mouth.
Always be aware of keeping your shoulders relaxed, back and down, away from your ears.
4. Side Stretch
v Lift arms up and gently hold left wrist with right hand
v Keep both sitz bones firmly on the chair seat
v As you inhale push down with your feet and lengthen your spine
v As you exhale, slowly lean to the right, feeling a gentle stretch on the left side of your upper body
v Stay leaning to the left as you inhale and stretch a little more
v As you exhale slowly move back to center
v Do this 3 to 5 times
v Repeat the movement to your left side, changing the hold on your wrist
5. Twist
v Palms together at your heart, gently pressing fingertips and wrists together, elbows up with forearms parallel to the ground
v Inhale to lengthen your spine, as you slowly exhale turn to the right, keeping your head in line with your hands
v Inhale deeply in this twisted position, exhaling as you slowly turn back to center
v Repeat this movement 3 to 5 times
v Now repeat this twist to the left 3 to 5 times
6. Core
v Take a deep full breath in as you sit tall
v Keep your arms relaxed on your thighs
v Exhale and slowly lean back until your back touches the chair back
v Stay leaning back as you inhale fully
v Use your core muscles to help you sit up straight as you exhale
v Repeat this movement 3 to 5 times
7. Chair Sun-Salutation
v As you inhale slowly lift your arms out to the side and up over your head
v Look up as your palms touch (if this feels comfortable for your neck)
v As you exhale slowly, fold forward with a flat back, stretching your arms, as you reach to touch an imaginary wall
v Continue folding until your fingers reach the tops of your shoes (or the floor)
v Inhale and look forward straightening your back
v Exhale as you fold down relaxing your upper body onto your thighs
v Shake your head gently from side to side, relaxing your neck and head
v Inhale and slowly raise your self up, lifting your arms overhead, touching your palms together
v Exhale as you bring your hands down to heart center
v Sitting tall take a deep breath in, exhale as you bow your head to your heart in gratitude
8. Closing: Savasana (conscious relaxation)
v Wiggle into a comfortable stillness
v Sit still
v Focus your closed eyes on the area between your eyebrows
v Observe your breath, letting your thoughts drift by
v Breath easily and consciously, relaxing, for 3 to 5 minutes
v Then turn your palms up and recite softly, 10 times, out loud, touching your thumb to each finger “May I Be Happy”
v Bow your head to your heart and say “Namaste”
Now…. get back to work!
