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 you’re 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’ you’re 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.