4. Chair Twists
Benefits: Whittles the waist by trimming inches; stretches the spine, shoulders and hips; relieves lower back, neck and sciatica pain; aids in digestion; massages internal organs which pushes out toxins and allows the organs to refill with fresh blood.
The Pose: Inhale, lengthen the head towards the ceiling. Exhale, twist to the right side bringing the left hand to the outside of your right leg. Place the right hand on the left side of the upright seat back. Allow the head to follow the twist of the spine and allow the eyes to gaze beyond the chair back. Inhale, coming back to center and repeat on the other side.
5. Eagle Arms
Benefits: Firms upper arms and stretches the upper back/shoulder muscles
The Pose: Inhale, stretching the arms out to the sides. Exhale, bringing your left arm under your right arm. Cross both arms at the elbows, point the elbows towards the floor and fingers up towards the ceiling. Try to place the palms of the hands together. Inhale, try to raise your elbows to shoulder height while moving the fingers as far forward from the face as possible. Exhale, slowly draw up and down circles with the elbows in one direction and then the other. Repeat on the other side.
6. Seated Child’s Pose
Benefits: Rejuvenates the body; stretches the spine; massages the abdominal area
The Pose: Inhale, lengthen the spine toward the ceiling. Exhale, fold forward placing the chest on the thighs. Allow the arms to drop to the floor. Breathe deeply and relax for 30 seconds. Inhale, engage the abs and raise the upper body to a sitting position.
Variations: (1) Turtle pose: While in child’s pose, open the legs to hip distance. Thread arms between the legs and around the calves. Attempt to grasp the outside of the foot with the hand. (2) Hands Clasped Behind the Back Pose: While in child’s pose, reach the arms behind the back and clasp the fingers together. Lower the hands toward the head.
7. Ankle and Wrist Rolls
Benefits: Lubricates ankle and wrist joints; promotes blood circulation, eases Carpal Tunnel Syndrome
The Pose: Roll ankles and wrists in clockwise circles. Repeat counter-clockwise.
8. Walking Meditation
Benefits: Brings mindfulness into the mundane, creates tranquility
The Pose: As you walk to the copier or to refill your water bottle during the work day, bring awareness to each step and movement. Notice sensations in your body, concentrate on your breath and practice awareness of your surroundings. Feel a sense of tranquility throughout your body and allow this feeling of peace to remain with you throughout the day.