Famed Celebrity Yoga Guru and now Fila Yoga Ambassador, Kristin McGee has devised a yoga program that can be implemented in your office or workplace on a daily basis. By creating the most effective poses for any offices setting, McGee has a created a user friendly routine to help alleviate stress, increase muscle tone and flexibility.
Check out Kristin demonstrating this routine below.
Eagle Arms (And legs): Sit erect and place your arms in front of you at a 90 degree angle. Cross your arms so that the right arm is above the left. Interlock your arms and press your palms together with the tips of your fingers pointed upwards. Feel yourself contracting. This pose strengthens triceps, shoulders, and back muscles. It’s a good preventative measure against carpal tunnel syndrome. For your legs, simply cross your legs and interlock them with one foot behind the other.
Lotus Preparation: Lotus is the traditional seat for mediation. You can just sit comfortably in your desk chair, with your neck and spine straight and erect, to begin to calm your brain. Place your hands palms up, with the thumbs and first fingers touching. If practical in the office setting, practice crossing your legs to build up the Lotus position. This will help free your spine from the stress of sitting at your desk all day. Traditional Sanskrit texts say that “Padmasana.” Or Lotus destroys all disease. Note: Lotus is a two-sided pose, so be sure to practice both leg crosses.
Mountain Pose: Sit erect, clasp your hands, and extend your arms forward. Turn the palms away from you and raise your arms until the palms face the ceiling. Stretch and feel yourself growing taller as you reduce the stress in your head, neck and shoulders. This posture lengthens your sides. If you want, add to this posture by bending your arms to each side.
Twist: Place your palms on the arm of your chair and turn your chest and abdomen to the right, moving your left shoulder forward and your right shoulder back. Expand your chest fully and feel yourself detoxifying. Twists are great for the spine, your abdominals, and the obliques. Repeat on the other side.
Lunge: Put your hands on your chair, take your left foot back, and sink into a low lunge. This is a great stretch for the hamstrings and it also strengthens the glutes and the psoas muscle group. Repeat on the other side.
Thread the Needle: Sit in your chair and cross your right leg over your left knee. Flex both feet and lift them off the floor. “Thread the needle” by clasping your hands around your left leg, just under your knee. This posture stretches hip rotators, outer thighs, and relieves tension in the lower back. Be sure to reverse sides.
Scale Pose: Place your palms on the arms of your chair and cross your legs at your ankles. Exhale, contract your abdominal muscles, and lift your buttocks and legs away from the floor. Hold yourself suspended for five to eight full breaths. Lower yourself, change the cross of your legs, and repeat the motion. If you can’t lift yourself, change the cross of your legs, and repeat the motion. It you can’t lift yourself, start with your buttocks and add the feet as you build strength. This posture strengthens your arms and lower abs.
Restorative Poses: Before returning to work, give yourself a few minutes to relax. After all, in yoga, for every action, there is a reaction. This relaxing pose is so simple, but is very effective in reducing stress in your facial muscles and helping to prevent fatigue. Simply cross your arms and place them on the surface in front of you. Then rest your head on your crossed arms.
So now that you’re finished with your mid day yoga session, now you are more than ready to go ahead and tackle the rest of your work day with ease! Conference calls and all!