UW Recreation – Stress Break Option 2 (seated option)

UW Recreation – Stress Break Option 2 (seated option)


welcome today we’re going to explore a
few movements of the body from a seated position this is an opportunity to take
a little stress break and connect to your physical body to your breath to
awaken the spinal column to feel more refresh and vitalized if you have
something to sit on like a cushion or folded blanket or even a folded up yoga
mat feel free to use it for a little bit of added support start in the seated
place with the support of your prop to invite more uplift for the low spine if
your knees are tender know that you can always extend your legs out in front as
well for another option in the seated pose once you’ve gotten comfortable and
cozy take a moment to relax your hands either at center or out wide at the side
of your legs soften your eyes partway down towards the earth or completely
closed if that feels comfortable take a deep breath in through your nose if
you’re congested through your mouth open-mouthed exhale to let it go take these beginning moments to arrive
into your physical body experience acknowledging whatever you’ve been
through already today honoring this time that you’ve carved out to create a
little bit more space and ease in your experience as you continue to welcome
your physical body start to amplify your breath inhale through your nose mouth is
always an option as well let it be a slow breath expansive and full envision
the front line of your body opening as well as the sides and back with the
exhalation allow for a softening letting everything relax take time full and
complete rounds of breathing very gently allow light to re-enter your
eyes with your next inhalation float your arms straight out in front of you
and up to the sky full breath the exhalation take your hands to your legs
gradually round your back body chin to sternum into a little cat stretch inhale
use the front body to open create a little bit of low back curved shoulders
round back collarbones broaden forward exhale again chin to sternum shoulders
round low back rounds continue this motion a few more cycles here in this
seated cat and cow Honoria range of motion and if you experience extreme
discomfort know that you can always back off and make the movement smaller your own rhythm and speed next time you
come forward with the low back curve use your exhalation to return your low spine
back to a neutral comfortable space with the inhalation extend your arms back up
to the sky exhale take your right hand down to the earth left arm up and over
gentle side body stretch inhale back up through Center exhale opposite way left
hand to the earth right arm up and over stretch through your side body inhale
through middle exhale opposite way your own speed both sitting bones stay
grounded to your seated prop or the earth focus on length a few more rounds
here final cycle to whichever side you’re at
with an inhalation lift torso no arms back up to the sky exhale take your left
hand to your right knee right hand back behind gentle rotation to your right
side use your breath inhale back up through middle exhale opposite way
left hand back behind run the right hand to your leg or gentle twist continually
with your breath inhalation through Center exhale gentle rotation of the
ribs over to one side continue this motion few more cycles here final round to both sides with the
inhale bring both arms torso to center exhale gently lower your hands all the
way down back to the support of your legs take your cushion or prop if you’re
using it move it out to the side of your space from here start to rock a little
side to side with your torso from there let the movement evolve starting at the
hips a circular motion in a one direction the circumference can be super
small or it can grow larger depending on how you’re feeling in your body Circle in the opposite direction stay with the breath gently returned your movement to a
slower place come back to a pause in the middle take your hands back behind you
for support extend your legs out in front stretch your toes forward relieve
any pressure or tension in the underside of your knees deep full breath with the
exhalation soften here bend your knees towards you take a
moment rotate your legs and feed all the way behind you come on to hands and
knees if your knees are tender you can double up your mat or if you have
another handy prop for a little bit more of the cushion feel free to use that
hands underneath your shoulders knees underneath your hips or a little bit
wider for tabletop position inhale expand your right leg back behind you to
hip distance apart start to circle through your ankle a few little warming
movements here circle the ankle in the opposite direction gently pause the motion press out
through your heel toes angle down active through your inner leg can remain right
there or begin to play with your left hand it can come off of the earth and
attack Dance motion lifting a bit and then returning back to the earth if
you’re feeling pretty stable want more balance challenge expand your left arm
out in front gaze to the earth stay with your breath if you find that your mind
is drifting to other places in your day or to lose your life opportunity to come
back to your focus here in the breath in your body one more inhale exhale release
hand me down to the earth inhale take your hands to your thighs rise up
kneeling position Circle the arms all the way up to the sky interlace your
hands here begin to lower your wrists in circles down towards the Earth inhale one more time circle the arms up
to the sky interlace your hands in the opposite direction from the floor and
again little circles with the wrists all the way down once the hands are loose
take them to your low back area elbows draw back behind to mirror each other
root down into your legs very gentle here inhale to lift up and out of your
waist gentle lean back from your mid and upper back create expansion for your
spinal column keep the inner legs active glutes lightly squeeze here to provide
support one more in breath exhale return the hands back down to the earth
tabletop position plants for comfort and support inhale to
float your left leg back behind you to hip height explore motions of your ankle
here circle in one direction Circle in the opposite direction pause the movement here fire up through
your back heel toes angle down inner legs super strong
center of the body level side body long deep breathing can remain right there or
play with the balance right hand comes off of the earth for a little tap dance
then back down or you can play with hovering the arm out in front if you’ve become tense and your facial
muscles let them soften one more inhale exhale release your hand any down to the
earth from here take your hands out in front keep your hips in line with your
knees below them so you walk your hands forward start to dip through the front
of your body forehead comes to the earth puppy stretch press your fingertips
forward so this is still active and awake sitting bones press back so you’re
creating lots of length here for your whole back body the shoulders
I even feel some relief at the low back here take one more complete full inhalation with the out-breath take a moment or two
begin to walk your hands back up towards you returning to a tabletop position
from tabletop swing your hips to one side or the other extend your legs out
in front one more time here with the hands behind you point your toes forward
create a stretch for the underside of your legs deep connected breath with
exhalation re cross your legs feel free to use your prop here for support to sit
upright take one hand to your belly center one hand to your heart center
relaxed through your eyes take a moment to feel and notice in these little
movements what has shifted for you what has unfolded I’m continuing to acknowledge yourself
for carving this time out for self-care gently release your hands take on light
with your eyes once again take your time as you transition and continue on with
your day you

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