JUST FOR YOU: FITNESS On the job yoga
Slip off your shoes, roll out your ankles and breathe! Taking a mini-yoga break during your workday will have a revitalizing effect on your body and mind.
Whether youre sitting in front of a computer or driving a car all day these three simples poses suggested by Amy Kassis, E-RYT, RCYT, RPYT, owner Yoga Mama Karma Kid, LLC, will relieve stress, increase productivity and make you feel good.
Extended Mountain Pose (Sanskrit Name: Urdhava Tadasana)
stand with your feet parallel pressing firmly to the ground
engage thighs, buttocks and abdominals as you lengthen your spine
place palms together at your heart to create energy throughout your arms
imagine your body strong and grounded as a mountain
take a deep breath in through your nose extending your arms to the sky
exhale and lower hands to chest
repeat 10 times
Benefits: improves posture while toning abdominals, legs and arms
Mountain pose is perfect to try throughout your day (while at the coffee machine, washing your hands, or as you step into a meeting). All you need to do is take a deep breath, ground your feet, straighten your spine and engage your core and voila youre doing yoga!
Cat/Cow Spinal Rolls (Sanskrit Name: Marijariasana)
sit with a straight spine, feet grounded on the floor and hands on thighs
inhale arching your back, looking up to open your chest and throat
exhale dropping chin to your chest, curling your spine like a cat as you extend your arms straight; opening the space between your shoulders
repeat this sequence 8-10 times flowing with your breath
Benefits: frees tension in neck, shoulders, chest and spine
This spine revitalizing sequence is good for beginners and increases the circulation to the discs between vertebrae that enhances the important cushioning for the spine.
Seated Pigeon Pose (Sanskrit Name: Eka Pada Kapota)
sit with your feet grounded on the floor
place left ankle onto your right knee
press your left knee towards the floor
exhale and fold forward releasing your neck
hold for 8-10 breaths
Repeat on right side
Benefits: Hips, Back, Neck
Improve flexibility in this hip opening pose designed to eases tension in your lower back and hip adductors, which tighten while sitting for extended periods of time.
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