10 Minutes of Yoga to Jumpstart Your Work Day
1= Child’s Pose
Kneel, then take your knees
wide and big toes to touch.
Walk your hands forward until
your forehand rests gently on the ground.
Practice deep, steady inhales
and exhales for about 3-5 breaths as you let go of distraction and focus on
your yoga practice.
2= Tabletop
Rise from child’s pose to
tabletop, with your shoulders stacked over wrists and your hips stacked over
knees.
Place equal weight through your
hands and knees, relax your feet, engage your abdominal muscles and lengthen
your spine.
Gaze is down in between your
hands.
(Tip: if this bothers your
knees, place a towel or rolled up edge of a yoga mat underneath your knees for
more support.)
3= Cat Pose
Press into your hands to round
your upper back, as if a string were pulling the middle of your back to the
ceiling.
Drop your head and tuck your
chin to chest, hugging your belly toward spine.
4=
Lower your belly and lift your
chest.
Stay grounded through your
hands as you broaden your shoulders. Lift your gaze to look forward or up, and
hollow out your lower back.
Drop your shoulders away from
ears.
Alternate between cat and cow
two or three more times.
5=Downward Facing Dog
Walk your hands forward an inch
or two, curl your toes underneath and lift your hips up into downward facing
dog.
Your legs can keep a slight
bend, but reach your heels toward the floor.
Ground down through all your
fingers, especially the space between your thumb and first finger, and press
through your arms while lifting your hips up and back.
Stay for 3-5 breaths.
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