BTSA – Yoga Class Sequence #1

Welcome New Teachers and anyone else looking for a relaxing easy to do at work yoga sequence!

Constructive rest – laying on your back, feet hip width, knees bent, feet flat on the floor, knees leaning toward each other.

Ideas for this class are from Office Yoga: Simple Stretches for Busy People 

Come up slowly and find your chair.

Sit up tall, feet flat on the floor, pelvis slightly tipped forward, spine tall – head floating up like a helium balloon.

Neck stretches:

Moving with the breath.

Ear to shoulder – both sides

Ear to shoulder – both sides – gentle press on shoulder – making space in the neck.

Nose pointing toward shoulder and gently looking down – both sides. Gently moving the head to find the tender spots to breathe into. Moving the jaw around to loosen the grip.

Breathing through all movement.

Shoulder rolls: up to ears, back and bring the blades down to rest in the back pockets. 3 times.

Easy seated twists: come sit toward the front of the chair. Left hand, right knee – right hand tucked into seatback. Inhale – sit up tall and gentle twist – like your spine is a barber pole — breathing. Full breath cycle 2 or 3 times. Release on exhale and slowly return to neutral.

Breathe.

Right hand, left knee – left hand tucked into seatback. Inhale – sit up tall and gentle twist. Full breath cycle 2 or 3 times. Release on exhale and slowly return to neutral.

Breathe.

Come to all 4s on the floor, blanket under the knees – Cat/Cow.

Sit in Easy seat, Hero or stand.

 

Raise arms straight above head in preparation for Cow Face Pose arms with a strap. Both sides. Creating space in the neck and shoulders.

Come to stand in Mountain pose. Close your eyes and breathe.

Big bear hug in preparation for Eagle arms. Spread arms wide, right arm on top, big bear hug, trying to reach fingers around to touch. Breathing. Release on exhale and do other side.

Big bear hug and wrapping arms into Eagle. Release on exhale. Other side.

Shake it out.

Come down to the floor by the wall for Legs Up the Wall Pose.

Release  by bending the knees, rolling to one side and pausing on your side using your arm as a pillow.

Final relaxation!

Corpse/Savasana

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