If you are someone that spends a lot of time at the office, this is the perfect short sequence for you. Sitting is the new smoking. Chances are, if you sit more than a few hours a day, your body is paying the consequences and you are searching for easy ways to help your body and your mind feel great and re-energize yourself back into the day. The great news is that a few simple movements can really help you every day. Human bodies are designed to move and our culture is increasingly becoming more and more sedentary. We hardly stand or walk anywhere as our lives are designed around convenience. We sit on the couch, drive to work, sit all day and come, drive to get food, then come home to do it all over again. It is up to you to break some of these patterns and get moving! Are you ready to go against the grain and take matters into your own hands?
Ideally this sequence will be done a couple times a day up to every hour. Try setting a timer on your phone to help you to remember to do the exercises. The sequence only takes a few minutes and can dramatically improve your day. Increased circulation and oxygenation of the body naturally creates energy and helps your to maintain a positive mood. Take 5 deep fully body breaths in each pose.
- Standing Backbend
This is my favorite stretch and in my opinion the most important movement you can do. Stand with your feet hip-width distance apart. Place both hands on your low back. As you breath in lean back, looking up to the celling. Press your hips forward. Squeeze your elbows together.
- Tree Pose
Grounding one foot in the earth, lift the opposite foot to the inside of the calf or the inner thigh. Place your hands at heart center for inner balance. Focus on your breath and keep your eyes to one point. This pose will help still a restless mind and ease anxiety.
- Twisting Chair
Sink the hips low while keeping the knees together. With the hands in prayer twist to one side connecting the elbow outside the opposite knee. As you exhale, twist deeper. Repeat on the other side. This releases back tension and increases circulation.
- Eagle Pose
Balance on one let while the other leg wraps over the top. Wrap one arm under the other arm and if possible connect your hands. Press the forearms to the celling and stretch the shoulders. This pose balances the creative and logical brain.
- Wide Legged Forward Bend
Take a wide stance and interlace the hands behind the back. Draw the shoulder blades together and look up as you inhale. As you exhale bend forward. This pose releases tension in the neck, shoulders, and low back to relieve stress.
Even 5 minutes of your day can change the way you feel. A little goes a long way and when you are working to change deep rooted habits, the small changes are the most essential.
About the Author:
Originally from Colorado, Jennifer loves outdoor adventure and found her first spiritual connection through nature. She loves teaching yoga outdoors in her favorite scenic and unconventional spots, such as helicopter pads and skyline patios. This connection to the outdoors is what prompted her to create ansa yoga™ “the mobile studio” and SoundTrek Yoga™ with Soundoff™ wireless LED headphones.
Jennifer found her way to yoga in college after a long backpacking trip in Patagonia. She suffered from severe tendonitis in her feet. Every step was searing pain, similar to being burned on the arch of the foot, making walking nearly impossible. The immediate and noticeable effects of yoga transformed her life, and dissolved her tendonitis. Ever grateful, Jennifer now dedicates her work to her passion – YOGA.
Jennifer is the creator of Ansa Yoga™, a company that specializes in yoga for the individual. Ansa Yoga specializes in private lessons, special events and retreats internationally. There are currently certified Ansa Yoga teachers in Miami, Denver and soon NYC and LA.
Jennifer’s extensive background is in Vinyasa yoga, Power yoga, Ashtanga yoga, Therapeutic yoga, and Budokon yoga. Her spiritual teachings began at the age of 5 at church where the teachings are based on the studies of Divine Science. Many consider Jennifer a “healer” as she is led by her intuition and ability to sense and shift energy.
Pansa has traveled internationally teaching and currently teaches Ansa yoga across South Florida at the best luxury spas, fitness facilities and resorts including Exhale Spa, The Standard, The Mondrian and the 5-star Acqualina Resort & Spa. Pansa led a three-day, private yoga retreat on Richard’s Branson’s Necker Island, and her clients include professional athletes and TV actors from “Burn Notice”, “Graceland” and the “Game of Thrones.”
Pansa was featured on the cover of Yoga Journal’ s May 2014 issue, inside the July 2014 issue of THRIVE magazine and most recently in Disfunksion magazine.