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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.

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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?




Upper Back

Middle Back

Lower Back


Hands & Fingers



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

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




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



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


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