Seated yoga
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Good Morning, Good evening Good afternoon. What ever time it is for
you. It is a nice time to step away It is a nice time to step away take a break and take care of ourselves Lets take some time here to slow down Come into a seated position with your feet hip distance apart really ground into those feet Let’s begin. Noticing our breath. Alot of times we get stressed we take alot of shallow breaths through top top of our chest Let’s relax or belly right now and slow that breath down. Deepen it. Maybe close our eyes Take note of the chair you are in You want to have an appropriate chair seated here about ninety degrees. If you have wheels on your chair please make sure that they are locked. Right now let’s go back to that breathing. Close your eyes now let’s take a nice inhale through either the mouth or through the nose and take a big open mouth and exhale like you are fogging the mirror. and take a big open mouth and exhale like you are fogging the mirror. One more time inhaling and exhale fog that mirror. Haaaaa. Now, if it works for you we’re going to try breathing in and out through the nose. Now, if it works for you we’re going to try breathing in and out through the nose. If you have allergies or other reasons where you need to breath through your mouth. No Worries. If you have allergies or other reasons where you need to breath through your mouth. No Worries. If you have allergies or other reasons where you need to breath through your mouth. No Worries. Otherwise lets take an inhale through the nose Filling those lungs. Feel your belly rise. We are softening all those abdominal muscles Filling those lungs. Feel your belly rise. We are softening all those abdominal muscles feel the lungs fill your ribs expand
from side to side and then exhale through the nose and then exhale through the nose was still trying to fog that breath but now our
mouth and lips are gently sealed. was still trying to fog that breath but now our
mouth and lips are gently sealed. continue with that nice slow deep even inhalation continue with that nice slow deep even inhalation and exhalation with your soft belly and exhalation with your soft belly What we’re trying to do is get centered. Unite our mind and our body through noticing and slowing down our breathing. Unite our mind and our body through noticing and slowing down our breathing. Unite our mind and our body through noticing and slowing down our breathing. Giving ourselves the gift of time, to step away. Giving ourselves the gift of time, to step away. Maybe we are whirreling and twirreling. Maybe there’s a lot on our plate today. Maybe we are whirreling and twirreling. Maybe there’s a lot on our plate today. It’s OK to step aside. It’s OK to step aside. Maybe close that office door and go into a conference room or even the restroom and slow down by noticing and concentrating on our breath. and slow down by noticing and concentrating on our breath. and slow down by noticing and concentrating on our breath. We get connected with her body with our mind If you brain is busy right now with a hundred things to do on your to do list, If you brain is busy right now with a hundred things to do on your to do list, Just noticed that. We can’t force our mind to behave. But, we can continue to bring our attention back to our breathing slowing down. Know that those things on our agenda will be waiting for us. slowing down. Know that those things on our agenda will be waiting for us. When we’ve stepped aside and gotten centered and done some stretching. We will be better able to deal with them. When we’ve stepped aside and gotten centered and done some stretching. We will be better able to deal with them. When we’ve stepped aside and gotten centered and done some stretching. We will be better able to deal with them. Let go. Imagine There is a hurricane going on around you Let go. Imagine There is a hurricane going on around you maybe a tornado and bring yourself to the
eye of the storm. getting calm and relaxed Anytime you notice those thoughts coming away from your breath don’t beat yourself up about it. Anytime you notice those thoughts coming away from your breath don’t beat yourself up about it. Anytime you notice those thoughts coming away from your breath don’t beat yourself up about it. Accept it and bring your attention to
right back to the breathing That’s how we stay in the present moment. If you would like, open your eyes We’ll do a little stretching here of our neck. Let’s bring our chin towards our chest with a nice exhale. We’ll do a little stretching here of our neck. Let’s bring our chin towards our chest with a nice exhale. We are lengthening out through the back of the neck We are lengthening out through the back of the neck Another inhale.. Slowly raise that chin. Another inhale.. Slowly raise that chin. Maybe gazing slightly up where the ceililng and the wall connect. Maybe gazing slightly up where the ceililng and the wall connect. exhale…drawing the chin toward the chest exhale…drawing the chin toward the chest exhale…drawing the chin toward the chest We are not moving fast. We are not forcing anything. We are not moving fast. We are not forcing anything. If this is uncomfortable for you don’t do it. Anything I suggest is merely a suggestion. If you have any issue that prevents you from comfortaby doing some of these stretches please avoid them. If you have any issue that prevents you from comfortaby doing some of these stretches please avoid them. Finishing up here We will bring our neck back to our neutral spot. We will bring our neck back to our neutral spot. We will bring our neck back to our neutral spot. and now lets exhale and gaze over
this shoulder Just getting a little range of motion inhale back to center exhale other shoulder Not forcing anything not rushing continuing to be centered in our breathing continuing to be centered in our breathing and slowing down One more time to this side One more time to this side inhale back to the center inhale back to the center Now sitting up straight lets bring this ear toward the shoulder with an exhale. Inhale center Other side Lets release that air. Lets bring that opposite arm out and get a little stretch as that opposite arm reaches out. Lets bring that opposite arm out and get a little stretch as that opposite arm reaches out. Lets bring that opposite arm out and get a little stretch as that opposite arm reaches out. Inhale. and opposite arm here to the shoulder. and opposite arm here to the shoulder. Inhale one more time each side Now remember if any of these stretches feel particularly good, you can always pause your computer and take a few more. Now remember if any of these stretches feel particularly good, you can always pause your computer and take a few more. Otherwise lets move along here. Opening that chest We are going to bring our shoulders to our ears and inhale. and as we exhale rotate them back and down and as we exhale rotate them back and down and as we exhale rotate them back and down inhale up. Exhale back and down. We really can’t overdo this
throughout the day Most of us spend alot of the time sitting at our computers or driving. Most of us spend alot of the time sitting at our computers or driving. Or just the normal aging process starts us rounding our shoulders forward. Or just the normal aging process starts us rounding our shoulders forward. When ever we think about lets pull them back and down. and now begin to engage you belly just slightly. Ams out to the side with an inhale match your breath with your movement. and now begin to engage you belly just slightly. Ams out to the side with an inhale match your breath with your movement. and now begin to engage you belly just slightly. Ams out to the side with an inhale match your breath with your movement. reaching up still pulling your shoulder blades back and down exhale palms together. Lets hold it here pressing those palms together toward one another. Lets hold it here pressing those palms together toward one another. Our thumbs are in toward our sternum here. Elbows wide sitting up nice and tall. Feel those two sitting bones we are reaching out of them trying to grow a little taller pressing through the bottoms of our feet. pressing through the bottoms of our feet. pressing through the bottoms of our feet. And now lets flow with this matching our breath. with our movement you may go at a different pace than I do slowly inhale through that nose if that’s possible. and exhale through the nose. Take a couple more of these at your own pace. Inhaling with an open chest. Exhale. Last time. That feels good to get that full breath in. Now lets inhale and take some gentle twists. Reach up first with our inhale. and exhale. Lower those arms gently twisting to this side. and exhale. Lower those arms gently twisting to this side. and exhale. Lower those arms gently twisting to this side. Inhale, back to the center. Inhale, back to the center. Exhale to this side. Move at your pace. If you have shoulder issues and its difficult to get your arms up. Just go wherever it works for you. Maybe, you may just want to take a gentle twist here. Maybe, you may just want to take a gentle twist here. That’s how we modify to our own bodies needs. That’s how we modify to our own bodies needs. Listening to what we need. And we’ll come back here to the center And we’ll come back here to the center for some more chest openers. I’m going to turn to the Iside to show you a couple more ways of doing this. for some more chest openers. I’m going to turn to the Iside to show you a couple more ways of doing this. for some more chest openers. I’m going to turn to the Iside to show you a couple more ways of doing this. The first way We take the heels of our hands fingers facing down We take the heels of our hands fingers facing down And find these two hip bones right to the side of our spine. Place the heels right there And we are going to gaze slightly up and really opened up this chest. We are trying to open up right here. and really opened up this chest. We are trying to open up right here. Not arch our back more. So draw your navel in squeezing our elbows toward one another. So draw your navel in squeezing our elbows toward one another. Imagine you’ve got a walnut right between your shoulder blades there. And your shoulder blades are a nut cracker and your are trying to squeeze your shoulder blades together to crack that walnut open. This counteracts that rounding. This counteracts that rounding. Another way to do this is to make fists here with our hands and bring our knuckles. Another way to do this is to make fists here with our hands and bring our knuckles. Another way to do this is to make fists here with our hands and bring our knuckles. right into those same areas right into those same areas alongside our spine. Find those hip bone landmarks. Gaze up slighty, belly engaged squeeze those elbows toward one another This opens our chest and release. and release. Lets release into a seated cat. We’ve got our feet once again hip distance apart. grab behind our thighs, draw our navel in. We are going to round. Widening out the middle part of our back. We are going to round. Widening out the middle part of our back. We are going to round. Widening out the middle part of our back. gettiing some range of motion through our spine. Take a nice exhale here. And with an inhale, place your hands on your thighs. One more chest opener. Gazing up. And with an inhale, place your hands on your thighs. One more chest opener. Gazing up. Squeezing those shoulder blades forcefully for a seated cow. With your next exhale take a cat. With your next exhale take a cat. With your next exhale take a cat. Imagine a frightened cat rounding its back. You can hold here as long as you like, You can hold here as long as you like, or flow with this one breath at a time. Our cats and our cows are great for nagging back issues that some of us have. Our cats and our cows are great for nagging back issues that some of us have. Our cats and our cows are great for nagging back issues that some of us have. Our cats and our cows are great for nagging back issues that some of us have. They can be done seated like this or standing. They can be done seated like this or standing. Go at your pace. Once again, take this as long as you need to. Go at your pace. Once again, take this as long as you need to. Feel free to stop your video Feel free to stop your video All right when you are ready. All right when you are ready. Let’s widen our feet with our toes slightly out. Let’s widen our feet with our toes slightly out. This is a really good exercise here for our posture. This is a really good exercise here for our posture. We are going to widen our fingers and inhale and fill those lungs. And reach up. We are going to widen our fingers and inhale and fill those lungs. And reach up. We are going to widen our fingers and inhale and fill those lungs. And reach up. Now with an exhale pull those elbows down to about ninety degrees. Now with an exhale pull those elbows down to about ninety degrees. And open that chest and widen those arms back Inhaling reaching up. Fill the lungs…Exhale. Pull down and back. Fill the lungs…Exhale. Pull down and back. Fill the lungs…Exhale. Pull down and back. Medicine for our posture. One more time. Now if you have any issues with hypertension or glaucoma. Now if you have any issues with hypertension or glaucoma. Now if you have any issues with hypertension or glaucoma. Now if you have any issues with hypertension or glaucoma. We want to avoid bring our head lower than our heart. I’m going to do a forward fold here. I’m going to do a forward fold here. I am going to move forward in my chair. So if you have some of the issues please use caution and don’t go low here. So if you have some of the issues please use caution and don’t go low here. So if you have some of the issues please use caution and don’t go low here. In our forward fold we are going to hinge right our of our hips. In our forward fold we are going to hinge right our of our hips. In our forward fold we are going to hinge right our of our hips. and bring our chest down. Maybe our hands lowered towards the floor. and bring our chest down. Maybe our hands lowered towards the floor. and bring our chest down. Maybe our hands lowered towards the floor. Some of us may touch. Some of us might not. We’re trying to draw the top of our head towards the floor and just let go of everything. We’re trying to draw the top of our head towards the floor and just let go of everything. If you have any stress or tension. imagine letting everying drip off the top of your head drip off your shoulders And just release. Let go here. Notice your breath keeping it slowed down. Stay here as long as you need to and let your arms hang heavy. Stay here as long as you need to and let your arms hang heavy. and very slowly begin rounding up. and very slowly begin rounding up. stacking that spine like a pearl necklace. stacking that spine like a pearl necklace. Straightening up. Our shoulders and our head are the last to come up. Pull those shoulders up back and down. Pull those shoulders up back and down. Now, lets bring our arms and hands along side us. Now, lets bring our arms and hands along side us. Now, lets bring our arms and hands along side us. Now, lets bring our arms and hands along side us. with a nice open chest. Palms facing down Inhale, lengthening out through the top of the head like a marionette. Inhale, lengthening out through the top of the head like a marionette. Then with an exhale we are just hinging forward slightly Then with an exhale we are just hinging forward slightly Then we are inhaling coming back up. Exhale and hinge with a nice open chest. The belly is engaged. Back up. Last time. exhaling really squeeze those shoulder blades. Last time. exhaling really squeeze those shoulder blades. inhale. To our neutral central position here To our neutral central position here Now, let’s do some leg lifts and knee lifts.
Our feet are grounded now once again. Hip distance apart. Now, let’s do some leg lifts and knee lifts.
Our feet are grounded now once again. Hip distance apart. Now, let’s do some leg lifts and knee lifts.
Our feet are grounded now once again. Hip distance apart. The arms can be along side here. Inhale. Lets lift that right thigh Squeezing that thigh lifting that foot lowering and other side. This is our core strength. Moving at your pace. Lifting Lowering. Lifting Lowering. Now if you want to get fancy here. Now if you want to get fancy here. Bring your arms out in front of you with thumbs up. Bring your arms out in front of you with thumbs up. This takes some concentration but we’re going
to try to lift up our opposite arm and our opposite leg. Lifting. and lowering. Lifting Lowering… Lift…Lower Lowering… Lift…Lower This really does take coordination. It takes alot of core strength. If it’s frustrating for you can take either of your arms alone or your legs alone. Work up to it. When you feel like you’ve done and even number on both sides. When you feel like you’ve done and even number on both sides. Go ahead and come back to the center. For a little lateral side body stretching here. Lengthen out first here with our inhale and exhale to one side. Inhale center. Other side There are lots of different ways to stretch our side. I am going to give some different options and you take what works for you. I am going to give some different options and you take what works for you. Maybe coming here and feel that big stretch along here. If you have shoulder issues that may not work for youto reach up. If you have shoulder issues that may not work for youto reach up. If you have shoulder issues that may not work for youto reach up. Another option would be to just do some gentle stretching like this. Another option would be to just do some gentle stretching like this. Another option would be to just do some gentle stretching like this. Take what works for you. and hang out here for a few breaths and hang out here for a few breaths Feel that stretch and slowly move to the other side. Feel that stretch and slowly move to the other side. Release One more shoulder rolls up. back down, up back and down One more shoulder rolls up. back down, up back and down Now, since alot of us carry stress in our shoulders. Lets massage those trapezius muscles right at the tops here. Lets massage those trapezius muscles right at the tops here. Lets massage those trapezius muscles right at the tops here. Massage out our face and maybe our ears. Massage out our face and maybe our ears. Scrunch everything up. Roll into a ball. Activate all your face muscles and belly muscles and release. Activate all your face muscles and belly muscles and release. Activate all your face muscles and belly muscles and release. Lets take a few minutes here closing her eyes again placing one hand just below your navel and one hand on the top of your chest closing those eyes and turning our attention inward. closing those eyes and turning our attention inward. Feeling the slow deep even breathing. Feel the belly rise as we take air in. Feel your ribs expand Then as we exhale Listen, and feel the breath escaping our body and escaping our lungs. Listen, and feel the breath escaping our body and escaping our lungs. Listen, and feel the breath escaping our body and escaping our lungs. We worked some of these muscles and now its time to slowdown to our baseline and get recentered. Know that you can take timeout throughout the day and get recentered. Know that you can take timeout throughout the day and get recentered. Know that you can take timeout throughout the day Take even a minute or too. If you feel that adrenaline rushing Take even a minute or too. If you feel that adrenaline rushing feeling yourself getting disconnected just take time and take this anti-anxiety breathing slow deep and even. just take time and take this anti-anxiety breathing slow deep and even. soften all those layers of abdominal muscles and release It is also a great way to breath at bed time if your brain is busy. It is also a great way to breath at bed time if your brain is busy. It is also a great way to breath at bed time if your brain is busy. Continue to bring your attention right back to your breath. Continue to bring your attention right back to your breath. letting go and slowing down letting go and slowing down Thank you for taking this time away from your day to take care of yourself. Thank you for taking this time away from your day to take care of yourself. I hope to see you again soon.

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