Chair Yoga || Corporate Yoga || Office Yoga || Yoga at Desk
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Yoga is not a work-out It is a Work In Namaste friends, I am Ritesh & today we will focus on Chair Yoga also known Corporate yoga, Office Yoga or Yoga at desk… & in this video series we will cover all the major joint of our body step by step. i.e Neck, Shoulders, Elbows, Wrist,Hips, Knees & Ankles. And today in this video series of Chair Yoga Part 1, we will focus on The Neck and Shoulders Stretches. & now lets get straight to the point. So Sit at the edge of the chair seat If you have a lower back pain or very Tight hips or hamstrings will recommend A cushion or bolster that will help you to Lift you seat or sitting bones. First, Lets do and anterior & posterior tilt, To get a neutral pelvic i.e the correct sitting posture and the correct alignment to sit & focus on your breathing. A short meditation of 30 sec. Would be recommended. Friends if you have a Stiff Neck, Neck Pain or headache Practising Neck Stretches would be beneficial NECK STRETCHES Neck Extensor stretch also knows as Chin tucks, in simple terms stretching the back of the neck Muscle stretched: Capitis, Scalene & Upper trapezius Preparation: Vision in front, Chin is Parallel to the floor, fingers on the chin & do normal breathing (yogic breathing would be recommended) and keep the shoulders relaxed The movement of the neck should be slow and gentle. INHALE: Hold & Smile, shoulders relaxed EXHALE: Lightly pull the head straight down and try to touch the Chin to the chest. Also known as chin tuck INHALE: Lift the head up EXHALE: Lightly pull the head straight down. 2) Flexor Stretch: i.e stretching the front of the neck Muscles being stretched are: Sternclaidomastoid, Capitis, Semispinalis, Splenius, Scalene. Preparation: Vision in front, Chin Parallel to the floor, normal breathing (yogic breathing recommended) and keep the shoulders relaxed INHALE Smile: Pull the head back so that nose points straight up to the ceiling. But avoid hyperextension. EXHALE: Back in centre. INHALE: Pull the head back so that the nose points straight up to the ceiling. EXHALE: Back in centre. Right Lateral stretch ie. stretching on the Right side with Flexion and Extension ie. bending front
& back Muscles being stretches: Right upper trapezius, Right sternocleidomastoid., Capitis & Scalene Starting position: Right hand back and pull it with left arm, By doing this you are stretching flexor muscles of the shoulders i.e Pec. Delltoid, scapulae, serrates, supraspinatus & coracobrachialis and then the left arm goes on the crown of your head. INHALE SMILE: Hold the head in centre Exhale: stretch laterally to the side as if the left ear near to left shoulder. INHALE: back in centre EXHALE: stretch laterally slowly and smoothly. & now lets add a flexion and extension i.e forward and backward bend. INHALE: back in centre EXHALE: lateral stretch INHALE: Extend the neck i.e back bend EXHALE: flex the neck i.e forward bend. INHALE: Extend the neck i.e back bend EXHALE: flex the neck i.e forward bend. 4) Left Lateral stretch ie. stretching the
Left side with Flexion and Extension ie. bending front & back Muscles being stretches: Right upper trapezius, Right sternocleidomastoid., Capitis & Scalene Starting position: Left hand back & pull it with right arm, and then the right arm goes on the crown of your head. INHALE SMILE: Hold the head in centre Exhale: stretch laterally to the side as if the right ear near to right shoulder. INHALE: back in centre EXHALE: stretch laterally slowly and smoothly. & now lets add a flexion and extension i.e forward and backward bend. INHALE: back in centre EXHALE: lateral stretch INHALE: Extend the neck i.e back bend EXHALE: flex the neck i.e forward bend. INHALE: Extend the neck i.e back bend EXHALE: flex the neck i.e forward bend. 5) Neck Rotation (Bhramhamudra) Muscles being Stretched are: Sternocleidomastoid, Splenius First Align your neck. i.e Chin tuck INHALE SMLE: in centre EXHALE: Right side stretch INHALE: in centre EXHALE: Left side stretch Thank you for watching the Chair Yoga Video Series Part 1 Keep Smiling, See you Soon, Take Care. Namaste.

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