Seated Breath
Sit upright on your chair with both feet on the floor. Have your feet and knees hip distance apart. Take a deep breathe in through your nose and at the same time circle your arm out and up.
Tips – If you have the chance, slip off your shoes while doing these stretches. These are also great to do before an important meeting or presentation. These movements will help you get out of your head and into your body.
One of the most stressful positions we can put our body into is “sitting”. Not only are we a world of professionals, we have become a nation of professional sitters. When sitting all day our body becomes tight and our energy dips. Instead of reaching for a cup of coffee, take 5- 10 minutes to sit up and stretch. Not only will you feel better, your workday will feel more energized and focused. If you are up for it try this mini stretch once every hour.
Sit upright on your chair with both feet on the floor. Have your feet and knees hip distance apart. Take a deep breathe in through your nose and at the same time circle your arm out and up.
Exhale and turn your palms towards the floor. Slowly draw your hands down along the front of your body.
Repeat 4-8 times or until you feel centered.
Sitting upright on your chair, place the fingertips of your right hand lightly to the left side of your temple. Inhale and reach your left arm diagonally down and out. Exhale and slowly draw your right ear towards your right shoulder.
Hold for 3-5 deep breaths and then repeat on opposite side.
Sitting upright in your chair with both feet on the floor and hip distance apart. Place your left and to the outside of your right knee and the left hand lightly on the outside of your chair. Inhale and imagine growing 2 inches. Exhale and gently twist toward your right. Hold for 2-3 breaths and return to starting position.
Repeat one time on the right side and then switch to the left. Feel free to repeat as much as your body needs.
Sitting upright in a chair, place both feet on the floor with feet hip distance apart.
Gently clasp your hands around the outside of your right knee (if this is uncomfortable, hold under your knee) Gently draw your right thigh towards your chest. Be sure to sit as tall as you can and not round your back. Hold for 3 to 5 breaths and then return to the starting position.
Repeat one time on the right leg and then switch sides. Feel free to repeat as much as your body needs.
Sitting upright on a chair extend your right arm in front of you at shoulder height. Place your left hand lightly on your right fingertips and draw your fingers gently back. Hold 3-5 breaths.
Sitting upright on a chair extend your right arm in front of you at shoulder height. Place your left hand lightly on your right fingertips and draw your fingers gently back. Hold 3-5 breaths.
Sitting upright in a chair, place both feet on the floor with feet hip distance apart.
Slowly slide your right leg up so that your calf is resting on your left thigh. Flex your right foot. Cradle the outside of your right thigh with your right hand and gently press your knee towards the floor. Hold 3-5 breaths and then return to the starting position.
Repeat one time on the right leg and then switch sides. Feel free to repeat as much as your body needs.
NOTE: If you find this position uncomfortable, slide your supporting (left) leg further away from the chair.
Stand upright facing a stable chair (no wheels) and place your fingertips lightly on the back. Slowly walk yourself away form the chair, until your upper body is parallel to the floor. Knees can be as bent or as straight as is comfortable.
Keep your abdominals engaged to support your lower back. Hold for 3-5 breaths and then walk slowly back up to starting position.
Stand to the right side of your chair with left hand resting lightly on the back. Right hand is resting lightly on your right hip and feet are hip distance apart.
Slide your right foot back and lower yourself into a lunge position. Press your right hi gently forward until you feel a light stretch across the front of your hip.
Hold for 3-5 breaths and then return to the starting position.
Repeat on the other side.
Stand to the right side of your chair with left hand resting lightly on the back. Right hand is resting lightly on your right hip and feet are hip distance apart.
Bend your left knee and slide your right foot back. Keeping your right knee straight, ease your right heel to the floor until you feel a gentle stretch in the lower leg. Hold for 3-5 breaths.
From previous position and keeping your right heel towards the floor, bend your right knee slightly. Hold for 3-5 breaths and then return to starting position.
