8CHAIR CAT – COWCome to sit on a chair with the spine long and both feet planted flat on the floor.On an exhale, round your spine, letting the shoulder and head come forward. This is CAT position.On an inhale, arch your back and drop your shoulders. This is COW position.Continue moving between cow on the inhalations and cat on the exhalations for five breaths.
9Come to sit sideways on the chair, facing to the left. CHAIR SPINAL TWISTCome to sit sideways on the chair, facing to the left.Twist your torso toward the left, holding onto the back of the chair.Lengthen your spine on each inhale and twist on each exhale for five breaths.Move your legs around to the right side of the chair and repeat the twist to the right side.
10Back off if you feel pain. Wrist StretchStand up.Turn your hands so that the wrists face your computer and the fingers face the edge of the desk.Lean in to the wrists and flatten your palms as much as possible.Back off if you feel pain.
11Eagle ArmsTake your arms out to either side, parallel to the floor.Bring the arms forward, crossing the right arm over the left and bringing the palms to touch.Lift the elbows while keeping the shoulders sliding down your back.Repeat with the left arm over the right.
12Shoulder StretchScoot up to the edge of your seat. Clasp your hands behind your back and straighten your arms as much as you can behind you. You can also let extend your chin up and forward then down towards chest. This stretches the front of the shoulders.
13On an exhalation, come into a forward bend over the legs. CHAIR FORWARD BENDOn an exhalation, come into a forward bend over the legs.Let the hands rest on the floor if they reach it. Let the head hang heavy.On an inhalation, raise the arms back up over the head.Repeat this sequence several times, moving with the breath.
14Side StretchThis is a great stretch to relieve computer-related tension in your wrists and to stretch your sides. It will also help relieve lower back tightness.Stand with your feet hip-width apart and parallel. Inhale and stretch your arms out to the sides and then over your head with your palms facing each other. Exhale as you take hold of your left wrist with your right hand. With an inhalation, stretch the fingers of your left hand to the ceiling. Exhale as you gently stretch to the right, drawing out your left arm and wrist with the right hand, and move your hips to the left simultaneously. Keep your head and left arm in alignment with the torso. Don't drop your left arm in front of your face. Feel this stretch on the entire left side of your body, from your hips to your fingertips. Keep your feet solidly planted on the floor by pressing firmly down with your outer left heel. Continue to breathe softly as you stretch to the right, particularly noticing the deep stretch in the left rib cage as the breath enters your left lung. Inhale as you come back to center. Exhale and switch hands. Holding your right wrist with your left arm, inhale as you reach up through the fingers of your right hand. Exhale as you stretch to the left. Continue to breathe as you stretch to the left side. Inhale and return to the center.
16Downward Desk:Stand about an arm's length away from your desk with your knees slightly bent. Bend forward, letting your hands touch the edge of the desk, keeping your back straight, and your knees slightly bent. Adjust your feet further back if you need to. Allow the weight of your head and your chest to melt forward, dipping toward the ground as your hips pull up toward the ceiling.Slowly straighten your legs and lengthen your spine as you inhale and exhale deeply. Hold here for 2 or 3 more breaths or as many as you need. Then, soften your knees a little, let go of the desk, and drop your hands. Now, gently roll up to stand.
17BALANCETree Pose (As shown)OrModify by standing in Mountain Pose, Raising one foot by bending at the knee,Grasping that foot and Balancing. Do the same on the other side.
18NAMASTE SAVASANA (Corpse Pose) Should be done in neural lying down position. This is probably not possible at work.RELAXATION AND BREATHSiting towards the front part of your chair. Your back is straight, feet flat on the floor.Resting your hands on your desk. Gently close your eyes and focus on your breath.With purpose, Breathe deeply and exhale fully. After a few breaths, Allow you mind to quite down, allow the muscles in your neck, shoulders, and back to relax. In your minds eye draw a circle around your chair; then Gently push all worries and then all thoughts outside the circle. If any thoughts come to your mind, gently push them away. Continue to breath deeply, with a clear mind until you feel relaxed and composed. Open your eyes, stretch your arms forward rounding your back (cat) then reversing arching your back (cow); then, if possible stretching your arms over head.NAMASTE
19For some good information see Yoga for Beginners - Esther Ekhart on Youtube at “yogatic”.