Daily Inspiration: A Body in Motion, Stays in Motion

It is standard in America that when you get a job one of its requirements it to sit for an extended period of time. Usually that is from 9am-5pm, five days a week! On days that I have both work and class I still for almost 13 hours a day. By 7 pm my body hurts, to sit is literally so painful that I fidget my way through class.

Sitting this way can also do damage on the body. Not only is it bad for your back but also for your joints. I have never had many body ailments. I may have had the occasional ankle sprain, but since this semester started I have been having a dull ache in my right knee. When is it at it’s worst? The days that I sit all day and into the night.

So I have developed a yoga sequence that takes probably under 5 minutes and you can do at your desk without looking like a weirdo.

1. Hamstring Stretch:

– Scoot closer to the edge of your seat.

-Keep your left foot placed firmly on the ground. Feet and legs hip distance apart.

-Make sure that your heel, ankle, and knee are in alignment.    leg stretch

-Straighten your right leg out in front of you.

-Keep your foot flexed.

-And then bend forward at the waist, leading with your heart.

-You want to keep your back flat.

-Hold for 5 breaths (One inhale and One Exhale= 1 Breath)

-Repeat on other side.

2. Seated Pigeon

-Sit at the edge of your seat with both of your feet firmly placed on the ground and aligned. Feet and legs hip distance apart.

-Lift your right leg and place the right ankle over the left knee.

See the picture at right.pigeon alignment

-Keep your right foot flexed and your left leg aligned

with the left foot firmly placed on the ground.

-Make sure that your right leg is aligned as well. The right ankle, shin,

and knee should be in the same alignment, almost in a straight line from each other.

-Once you are in this positioned and aligned correctly, slowly bend from the hips.seated pigeon

-Leading with your chest. You can look halfway forward.

-Hold for 5 breaths.

-Repeat on the other side.

3. Seated Twist

-Sit in the middle of your chair.

-Feet firmly planted on the ground. Ankles in alignment with the knees. Feet and legs hip distance apart.

-Sit up straight. Imagine someone pulling your head up but also pushing your shoulders down.SEATED TWIST

-Slowly start turning to your right.

-If you have an arm rest place your left hand on it.

-If you don’t place your left hand on your right thigh.

-As you begin to get twist more bring your right arm up and place your right hand on the back of your chair

to assist the twist further.

-Look over your right shoulder.

-Hold for 5 breaths.

-Repeat on the other side.

4. Side Stretch

-Sit with your feet firmly planted on the floor. Feet and legs hip distance apart.

-Sit up straight, just like you did in the previous postures.side stretch

-Place your left hand on your left leg.

-Lift your right arm straight in the air.

-Start bending and reaching to the left.

-Hold where you feel a stretch.

-Hold for 5 breaths.

Do these stretches every 30 minutes or every hour at your desk and I guarantee you will feel a difference, not to mention more energized!

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