|
Try this simple office yoga sun salutation. First try to learn the simple motions then allow your own intuition to lead you through a similar salutation. This salutation is designed to relieve the shoulders and lower back. It also stimulates blood flow around these area which promotes healing and reduces muscle soreness.
The following salutation begins with the hand together. Breathe all air out of the lungs.
Inhale stretch the arms up. Look up.
Exhale placing the hands on the thighs while entering a forward bend.
Inhale raising the chest and chin up while still remaining slightly forward.
Exhale curl and round the spine.
Inhale and exhale taking time to gather the breath. Then repeat the motion again.
If you find that you are not out of breath when you perform this salutation make it continuous. After exhaling and curling the spine inhale and raise the arms up no longer placing the palms together between salutations.
These yoga exercises stretch the upper and lower back, the shoulders and legs.
We begin by inhaling and opening the shoulders.
Exhaling palms together. Repeat this motions until the arms fatigue just a little.
Then the hands are interlocked behind the back. Push the chest forward. Hold this pose for at least breath or until some relief is felt in the shoulder area.
Then enter the chair pose with the arms above the head. Hold.
Then enter a forward bend. You may need to bend the knees. Allow the spine to curve slightly. This will allow the rhomboids and lower back muscles to stretch a little.
Raise up a little and start to move the spine forward and back rapidly inhaling as you move it forward and exhaling as it is moved back. This is called fire breath.
Then arch the spine and hold the seated version of cobra.
Then clasp the hands behind the head inhaling as you raise up and exhaling as you curl.
Place the palms together in prayer position and begin large breathing with a whispering sound as you exhale. Each time exhale as much as you can and keep the quality or sound smooth throughout.
Then begin to focus on light in the mind.
written by Mak Giubarelli
|