Always keep the outer edges of the feet firmly on the floor. With the first and second finger and thumb, grasp the big toe of each foot. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.īring your heels as close to your pelvis as you comfortably can.
#OFFICE YOGA POSES HOW TO#
How to do the Bound Angle Pose: Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips are too tight. This particular pose is beautiful for women to practice, as it relieves the symptoms of menstrual cycles and menopause by circulating energy through the pelvic organs. It is very effective at reducing the stiffness in hip joints that arises after sitting in a chair for long periods of time. Now that you have fully arrived to be present fold into: Move through 5-10 cycles until any feelings of stress, anxiety and thoughts of work have left your mind. If you’re moving through the sequence slowly, one cycle should take you about 30-40 seconds. Steps 5-9 represent one complete cycle of Alternate Nostril Breathing.
Repeat 5-10 cycles, allowing your mind to follow and focus on your inhales and exhales.
Open your left nostril and release breath slowly through the left side.Hold both nostrils closed (with ring finger and thumb).Open your right nostril and release the breath slowly through the right side (slow enough that if there was a candle in front of you, you wouldn’t blow it out) pause briefly at the bottom of the exhale.Close the left nostril with your ring finger so both nostrils are held closed retain your breath at the top of the inhale for a brief pause.Inhale through the left nostril slowly and steadily till you fill up your lungs. Close your right nostril with your thumb.Close your eyes and take a deep breath in and out through your nose.The fingers we’ll be actively using are the thumb and ring finger. With your right hand, bring your index finger and middle finger to rest between your eyebrows, lightly using them as an anchor.Relax your left palm comfortably into your lap or on your left knee and bring your right hand just in front of your face.Take a comfortable and tall seat, making sure your spine is straight, shoulders are back and your heart is open.You can use it to quiet your mind and ease racing thoughts if you are experiencing anxiety, stress, or even having trouble falling asleep. It’s a simple yet powerful technique that settles the mind, body, and emotions. This form of yogic breathing is called Alternate Nostril Breathing. Many of us may not think of breathing as a yoga pose, however this Office Yoga Flow starts with breath as a way to arrive into your body and release the work stress from your mind. Alternate Nostril Breathing (Nadi Sodhan) Specifically put together to target all the areas that need a cool down, after a day at work.įind a quiet spot, put down your yoga mat and get ready to release the work related tension from your limbs and mind.ġ.
Created by our specialist Yogi who runs our daily yoga at our Women’s Yoga Retreat in Bali, – this is our Office Yoga Flow. With that in mind we have complied this quick and easy Yoga Flow that is perfect for the modern office woman. So while time isn’t something the average office worker has in ample supply, a daily yoga practice does wonders for mindset, stress relief and body wellness. Now we aren’t saying make time for yoga twice in one day, but 10 minutes before bed, straight after work or early in the morning will work wonders. It can be a lot and by the end of the day, your shoulders are around your ears with stress, your lower back is sore from the desk and your legs are stiff.Īt our Bali Health Retreats we do a restorative yoga pratice to help women come back to balance, as we believe yoga is essential to the ongoing care and balance of your mind and body. You still need to get the washing done when you get home. All this while trying to navigate interoffice dramas, feeding yourself, trying to fit in the gym and a personal life and oh! You have an important email that needs to go out, you’re stuck at your desk waiting for a call, and there’s a meeting starting in six minutes. Office environments are often some of the most fast paced and stressful. It gets worse when you get to work – the place you spend 8+ hours a day. We are in a constant state of rushing from one thing to another. 8 Best Post-Work Yoga Poses to Release Stress
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