PBGH
8
INHALE.
EXHALE.
Chair Sun Salutations
1. Place one hand on chest, one hand on stomach. Inhale through the nose. Exhale through the nose. Inhale. Exhale. Focus on breath only for 30-60 seconds.
2. Inhale. Stretch arms up towards ceiling. Extend back and arch spine.
3. Exhale. Bend forwards towards floor. Let chest touch knees and arms hang at feet.
4. Inhale. Slowly sit up, extend spine. Pull left knee into chest and pull towards spine.
5. Exhale. Round back and bring head forward, resting head on left knee.
6. Continue to exhale and lower foot to floor. Allow spine to follow and let arms hand at feet.
7. Inhale. Slowly sit up, extend spine. Allow arms to remain hanging.
8. Continue to inhale. Bring right knee into chest and pull towards spine.
9. Exhale. Round back and bring head forward, resting head on right knee.
10. Continue to exhale and lower foot to floor. Allow spine to follow and let arms hand at feet.
11. Inhale. Stretch arms up towards ceiling. Extend back and arch spine. Exhale & release.
12. Place one hand on chest, one hand on stomach. Inhale. Exhale. Focus on breath only for 30-60 seconds.
2-Minutes of Calm
Yoga is the practice of discipline, truly concentrating on the present moment. Before a high-stress presentation or after a heated meeting, use yoga to practice the discipline of tranquility in your office. Begin to concentrate on the present, concentrate on yourself and two minutes of breathing can work wonders.
Close your eyes and take a deep breath through your nose. Fill your chest full of breath, straightening your spine to fill your lungs. Slowly exhale through your nose. Emptying your spine and lungs, letting go of all tension and negativity. Inhale again through your nose, curl your toes and clench your hands. Tighten your arms and legs. Clench your face. Tighten every muscle. Upon exhalation, release every muscle.
Inhale. Exhale. Release. Namaste.