Please enable JavaScript.
Coggle requires JavaScript to display documents.
OFFICE YOGA
(w/ cues) ( WARMUP ( NECK ROLLS, SHOULER ROLLS
CUES #1
…
OFFICE YOGA
(w/ cues)
-
-
- EYE EXERCISES
- Rub hands together, creating some heat
- Cover eyes with hands, let eyes rest, notice any tension in eyebrows, let that tension melt away
- Flutter open your eyes
- MASSAGE
- Bring index and middle finger to temples, massage a bit
- Take thumb, travel along bottom of skull, find any tender parts (w/ forward head posture, these small muscles are overworking and can cause headaches)
- Circles, splay out
-
- SHOULER ROLLS
- CUES #1
- Squeeze shoulders up toward ears, & roll shoulder blades down back
- Again, … forward, up, & back
- Two more times, releasing any tension
- Same thing, other direction (4 times)
- WRIST EXERCISES
- Turn fingers toward knees, palms on mat, feel stretch in forearms (stay or lean back)
- Bring tops of hands onto mat, finger tips pointing to knees (stay or lean back)
- Turn fingers in towards each other, make fists, can wiggle fingers
- CAT/COW
- Drop belly down & pull chest forward
- Inflate back & draw belly in/up
- Heart radiates forward
- Curl tailbone under & draw navel toward the spine
- Scoop the heart forward once again
- This time…
-
- DYNAMIC LUNGES
- Raise left leg to sky + step it forward between hands
- Lower right knee to mat
- Fold & extend left leg (stretching left hamstring)
- Bend left knee (releasing right hip flexor)
- Straighten left leg & fold forward once again
- Repeat twice more…
- A + 3 WIDE COBRAS + CHILD'S POSE SIDE STRETCHES
CHILD'S POSE
- Separate knees about mat width distance apart
- Bring big toes to touch
- Fold over thighs & walk hands forward
- A + GATE POSE + CAMEL
GATE POSE
- Extend right leg to side, right foot is parallel to side of mat
- Reach up & lengthen torso
- Take right arm to right leg
- Lift left arm over head, stretching left side
CAMEL
- Come back to kneeling on shins
- Engage inner thighs, imagine squeezing block between thighs
- Bring hands to waistline
- Loops shoulders, shoulders in & down
- Lengthen tailbone down to earth
- Thumbs on sacrum, boney plate
- Press firmly into tops of feet
- Take backbend here, lifting up and over (rather than going straight back in space)
- Stay here, or continue to reach back for your heels
- To come out, one hand to back, then other, slowly coming back up
- A + TRIANGLE + REVERSE WARRIOR
TRIANGLE
- Turn left toes slightly in, extend right arm forward to lengthen right side
- Reach right fingers forward, keep nice & long in side body (tendency to collapse in right side body, keep it long)
- Lower right hand to outside of right foot (can bring hand to shin)
- Extend left arm straight up… Look at fingertips
REVERSE WARRIOR
- Place left hand on left thigh
- Extend right arm up towards sky to stretch into right side body
- B + HUMBLE WARRIOR
- Knee over ankle
- Clasp hands behind you
- Inhale, lift heart & tilt back
- Exhale, fold forward on the inside of right knee,
- Inhale here, lift arms, moving arms overhead
- Inhale, come up, release fingers, lift arms up
- B + QUAD STRETCH + SIDE PLANK
- Bend right knee
- Bring left hand up and back, reach for pinky toe side of right foot
- Press foot into hand and hand into foot
- If knee bothering you, can fold mat for double padding
- Lift chest, shoulders roll back
- Exhale to release with control
• Reach the arms up, all the way over head, spread the finger tips, thumbs back, pinkies forward, shoulder blades drawing in and down
• Connect to core, strong legs
• Palms together• Reach arms all the way up toward the sky
• Send hips back, heart open, gaze forward, bend knees, digging into heals, pressing into all four corners of feet
• Lengthen tailbone down, hug low ribs in, sink a little deeper
• Inhale sending hips back, coming into chair
• Core stays engaged• Forward fold, take it all the way down, bend knees as generously as you need to
• Deep breath in, deep breath out
• Lift up half way, loop the shoulders, pull elbows back
• Inhale reach for sky, big full body stretch
• Big inhale in, exhale out,
• Long neck• Bow and arrow, nice wide stance, relax shoulders, find your breath
• Keep front knee over front ankle, as we draw right fingers up and back• Reach fingertips up high, warrior 1, pulling that right hip crease back
• Warrior 2, front knee over front ankle, moving with the breath• Palms together as we exhale
• Bow, forward fold, flat back position
• Long side body
• Strong legs
• On exhale, open to warrior 2, https://www.youtube.com/watch?v=164zsYk4x9o&t=5sWarrior 1, open heart, relax shoulders down, strong in the back leg
• chair, squeeing thighs together
• Find your breath here
• Find your foundation here, lift up, warrior one
• Fingertips reach up high, bend that front knee, press into the outer edge of your back foot
•
-
-
- LOCUST
- Bring big toes to touch & rotate heels away from each other
- Interlace fingers behind you
- Lift chest up… + Lift legs up
- Reach knuckles away from you
- BOW
- Bend knees & grab onto the tops of the feet
- Inhale to rise up, pull with the arms, kick with the legs
-
-
- TREE POSE
- Lift toes & spread awareness through all four corners of feet
- Shift weight to left foot, peel up right foot, bend knee, & slowly lift to hip height
- Open knee out to side
- Place right foot on right inner thigh or calf
- Scoop tailbone under, navel in
- Press into left thigh w/ right foot, & back into foot w/ your left thigh - feel opposition & draw your energy in toward center
- DANCER'S POSE
- Bend right knee & take hold of right foot behind you
- Extend left arm straight up, wrapping left tricep in
- Begin to extend right leg back, leaning forward only as much as you need to
- Keep right hip turned in
- SKANDASANAS
- Turn front toes in slightly & bend right knee
- Flex left ankle & turn toes toward ceiling
- Extend arms wide apart
- PIGEON + TWISTS
- CUES #1
- Draw right knee toward right wrist
- & right foot to left wrist
- Make sure left leg is directly behind you
- Fold forward
- RECLINDED BADDHA KONASANA
- RECLINED TWISTS
- CUES #1
- Open arms out to sides
- Exhale, send both bent knees to left, & gaze to right
- Make sure right shoulder blade is supported (on ground or bolster)
- & Right knee is supported (block or bolster)