Why do office yoga
Download
1 / 21

Why do Office Yoga? - PowerPoint PPT Presentation


  • 59 Views
  • Uploaded on

Carol Hirsh Health and Kinesiology Fall 2013. Why do Office Yoga?. Office Yoga. What has brought you here today?. What has brought you here today?. What is the cause for stiffness or pain?. Poor Posture Static Position Lack of exercise Poor fitting chair or desk Poor diet Stress.

loader
I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
capcha
Download Presentation

PowerPoint Slideshow about ' Why do Office Yoga?' - inocencia-quesada


An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript
Why do office yoga

Carol Hirsh

Health and Kinesiology

Fall 2013

Why do Office Yoga?

Office Yoga


What has brought you here today
What has brought you here today?

What has brought you here today?


What is the cause for stiffness or pain
What is the cause for stiffness or pain?

  • Poor Posture

  • Static Position

  • Lack of exercise

  • Poor fitting chair or desk

  • Poor diet

  • Stress


What can office yoga do for me
What can Office Yoga do for me?

  • Begin to be more tuned in to your body position

  • Start a yoga routine daily or on the hour

  • Get the chair/desk you need

  • Make a step of step change in your diet

  • Respond to stress differently


Where is your body feeling the stress
Where is your body feeling the stress?

Head

Neck

Shoulders

Upper Back

Middle Back

Lower Back

Hips

Hands & Fingers

Eyes

Legs


Warm up movement
Warm – up Movement

Stabilize your stance – take heels off

Relaxing music is optional

Clear Area for freedom of movement

Props for comfort and alignment such as towel or strap

Privacy to enhance experience


Breathe revive and renew
Breathe: Revive and Renew

Sit Tall with the eyes closed; one hand on the abdomen and one hand at the upper chest

Breathe through Nose if possible

Fill the lungs from the mouth, throat, upper chest, and all the way down to the lower abdomen

Let the abdomen relax and extend out away from the spine

Release the breathe slowly out of the nose

Release the breathe upward allowing the abdomen to press inward toward the spine

Pause before taking another breathe

Repeat until you are revived and relaxed



Neck warm ups
NeckWarm-ups

Head Up and Down

Head Turn Right and Left

Head Look at Right Foot, Head Look at Left Foot (not shown)

Head Side to Side

Head Gentle Circles Right and Left

Chin Level Tucks with Isometric Resistance


Shoulder warm ups
Shoulder Warm-ups

Rotate Shoulders Right and Left

Rotate Forward then Backward

Roll Shoulders Together Backward

Roll Shoulder Together Forward

Shrug the Shoulders to Ears then Release

Squeeze the Shoulder Blades Together and Release


Hand and Finger Warm-ups

1. Wrist Rolls, not shown

2. Hyper-Extend, Extend Wrists

4. Hyper-Extend Single Fingers and Thumb, not shown

3. Open, Spread, & Ripple


Seated toro warm ups
Seated Toro Warm-ups

2. Cross-Knee Hip Fold

4. Overhead Stretch

1. Twists

3. Seated Warrior Lunge

5. Forward Fold


Torso

Warm-Ups

3. Clasp Hands Overhead Side Torso Stretch

1. Cat 2. Cow

4. Standing Sweeping Arm Reach


Leg- Hip Warm-ups

2. Hip Opener

1. Leg Extension

3. Hip Lift Flexion


Foot Warm-ups

1. Foot Extension

2. Foot Flexion

3. Foot Rotations, not shown

4. Toe Ripples, not shown


Standing Leg Warm-ups

1 b. Butt Out Squat

1 a . Straddle Stance

3. Single Leg-Curl Thigh Stretch

2. Hamstring Standing or seated


Chair

Sun Salutations

Upright Hands Together

Overhead Arms Reach

Forward Bend

Slight Flat Back Lift

Right Leg Extend

Right Knee Tuck

Left Leg Extend

Left Leg Tuck

Lift Chin Slight Back Arch

Forward Bend

Slight Flat Back Lift

Overhead Arms Reach

Upright Hands Together

Modify for Comfort and Safety


  • Standing Chair Sun Salutation1. Stand W/ Hands Together

  • Overhead Arms Slight Backbend

  • Forward Bend Head Toward Chair

  • Right Leg Lunge

  • Step to Flat Back

  • Slight Arch Extended Plank

  • Step to Flat Back

  • Left Leg Lunge

  • Forward Bend Head Toward Chair

  • Overhead Arms Slight Backbend

  • Stand W/ Hands Together

  • Modify for Comfort and Safety



Relax meditate focus
Relax / Meditate / Focus

  • Set a mindfulness bell or calendar reminder to take your Yoga Break

  • Have all you props at hands reach to take your break

  • Complete your yoga exercises with 1-5 minutes of relaxation, meditation, or focus


Resources

Hirsh Office Yoga PowerPoint http://austincc.edu/hirsh

Yoga Journal Office Yoga http://yogajournal.com/officeyoga

Cardiac Yoga http://cardiacyoga.com

Living Words Chair Yoga http://livingwordsofwisdom.com/chair-yoga.html


ad