Why do Office Yoga?

Office YogaCarol Hirsh Health and KinesiologyFall 2013

What has brought you here today?What has brought you here today?

What is the cause for stiffness or pain?

• Poor Posture• Static Position• Lack of exercise• Poor fitting chair

or desk• Poor diet• Stress

What can Office Yoga do for me?

• Begin to be more tuned in to your body position

• Start a yoga routine daily or on the hour

• Get the chair/desk you need

• Make a step of step change in your diet

• Respond to stress differently

Where is your body feeling the stress?• Head• Neck• Shoulders• Upper Back• Middle Back• Lower Back• Hips• Hands & Fingers• Eyes• Legs

Warm – up Movement• Stabilize your stance – take heels off • Relaxing music is optional• Clear Area for freedom of movement• Props for comfort and alignment such as towel

or strap • Privacy to enhance experience

Breathe: Revive and Renew1. Sit Tall with the eyes closed; one

hand on the abdomen and one hand at the upper chest

2. Breathe through Nose if possible3. Fill the lungs from the mouth,

throat, upper chest, and all the way down to the lower abdomen

4. Let the abdomen relax and extend out away from the spine

5. Release the breathe slowly out of the nose

6. Release the breathe upward allowing the abdomen to press inward toward the spine

7. Pause before taking another breathe

8. Repeat until you are revived and relaxed

Target the Area of Stress or Discomfort

NeckWarm-ups1. Head Up and Down2. Head Turn Right and

Left3. Head Look at Right

Foot, Head Look at Left Foot (not shown)

4. Head Side to Side5. Head Gentle Circles

Right and Left6. Chin Level Tucks with

Isometric Resistance

Shoulder Warm-ups1. Rotate Shoulders Right

and Left 2. Rotate Forward then

Backward3. Roll Shoulders Together

Backward4. Roll Shoulder Together

Forward5. Shrug the Shoulders to

Ears then Release6. Squeeze the Shoulder

Blades Together and Release

Hand and Finger Warm-ups

1. Wrist Rolls, not shown

3. Open, Spread, & Ripple

2. Hyper-Extend, Extend Wrists

4. Hyper-Extend Single Fingers and Thumb, not shown

Seated Toro Warm-ups

1. Twists

2. Cross-Knee Hip Fold

3. Seated Warrior Lunge5. Forward Fold

4. Overhead Stretch

Torso Warm-Ups

1. Cat 2. Cow

3. Clasp Hands Overhead Side Torso Stretch

4. Standing Sweeping Arm Reach

Leg- Hip Warm-ups

1. Leg Extension

2. Hip Opener

3. Hip Lift Flexion

Foot Warm-ups

1. Foot Extension 2. Foot Flexion

3. Foot Rotations, not shown 4. Toe Ripples, not shown

Standing Leg Warm-ups

1 a . Straddle Stance 1 b. Butt Out Squat

3. Single Leg-Curl Thigh Stretch

2. Hamstring Standing or seated

Chair Sun Salutations1. Upright Hands Together2. Overhead Arms Reach3. Forward Bend4. Slight Flat Back Lift5. Right Leg Extend6. Right Knee Tuck7. Left Leg Extend8. Left Leg Tuck9. Lift Chin Slight Back Arch10. Forward Bend11. Slight Flat Back Lift12. Overhead Arms Reach13. Upright Hands Together

Modify for Comfort and Safety

Standing Chair Sun Salutation

1. Stand W/ Hands Together1. Overhead Arms Slight

Backbend2. Forward Bend

Head Toward Chair3. Right Leg Lunge4. Step to Flat Back5. Slight Arch Extended Plank6. Step to Flat Back7. Left Leg Lunge8. Forward Bend Head Toward

Chair9. Overhead Arms Slight

Backbend10. Stand W/ Hands Together

Modify for Comfort and Safety

Breathe, Revive, Renew

Relax / Meditate / Focus• Set a mindfulness bell or

calendar reminder to take your Yoga Break• Have all you props at

hands reach to take your break• Complete your yoga

exercises with 1-5 minutes of relaxation, meditation, or focus

Resources

Hirsh Office Yoga PowerPoint http://austincc.edu/hirsh

Yoga Journal Office Yoga http://yogajournal.com/officeyoga

Cardiac Yoga http://cardiacyoga.com

Living Words Chair Yoga http://livingwordsofwisdom.com/chair-yoga.html