esk Yoga: stretch away tension at your desk!

esk Yoga: stretch away tension at your desk!
Spread the love

 Capsara Yoga: Desk Tension Release Sequence

 Introduction to Capsara Yoga
Welcome to Capsara Yoga! This yoga sequence is designed specifically to alleviate the tension caused by long hours of sitting and working at a desk. I’m Kat, and if you practice this in the office, let your colleagues know you’re practicing Capsara Yoga!

 Shoulder Release
As you sit tall in your chair, inhale, and shrug your shoulders up to your ears. Exhale and slide them down your back. Repeat this motion a few times, noticing the muscles in your mid-back engaging as you draw your shoulders down.

 Wrist and Forearm Relief
Circle your wrists a few times in each direction, releasing tension from the wrists and forearms. Place your hands beside you, palms facing forward. Keep your shoulders drawn down, imagining your shoulder blades sliding toward a V shape at the base of your spine.

 Neck Stretches and Twists
Inhale and drop your chin toward your chest. Then, inhale while looking up and over one shoulder, exhale back to the center. Repeat this motion, feeling a nice stretch across the front side of your neck. Remember to maintain a long lower back and keep your shoulders drawn back and down.

 Spinal Movements and Twists
Circle your chin around, inhaling as you circle up and exhaling as you bring the chin down. Continue this circular motion while keeping the neck elongated and changing directions to warm the neck muscles.

 Seated Side Stretch and Spinal Twist
Tip your head over to the right side, feeling a deep stretch along the left side of your neck. Switch sides, bringing your left hand to the right side of your head. Breathe deeply, maintaining a tall seated position.

 Seated Forward Fold and Twists
Interlock your fingers, palms facing up, and stretch upward. Drop your chin and, on the exhale,because lean to the side. Return to center and repeat on the other side. Twist gently to each side, isolating the movement to the mid-back while sitting tall.

 Foot and Ankle Stretches
Lift your heels while seated, alternating with flipping your toes up for a toe stretch. This helps improve circulation and relieves achy legs from prolonged sitting.

 Gentle Upper Body Twists
Bring your foot to the inner edge of the opposite thigh. Reach one arm up and over your head, stretching the side body. Switch sides, feeling the stretch in the intercostal muscles between the ribs.

 Shoulder Blade Stretch and Spinal Rotation
Rotate your spine, twisting gently to each side while maintaining a tall seated posture. Engage in small, isolated movements targeting the thoracic spine.

 Full Body Breathing Exercise
Inhale deeply into your belly, chest, and upper chest, then exhale completely. Practice full yogic breaths to oxygenate your body fully.

 Closing and Gratitude
Rub your palms together and place them over your eyes, allowing your eyes to relax. Conclude with gratitude, bringing your palms together in front of your heart. Thank yourself for sharing this yoga journey and consider supporting further content creation.

[MUSIC] Namaste! If you enjoyed this video, please like, share, and subscribe to my channel. You can also support me on Patreon to help keep this channel running. Thank you for practising yoga with me, and I look forward to our next session together!

Capsara Yoga: Desk Tension Release Sequence

 Introduction to Capsara Yoga
Welcome to Capsara Yoga! This yoga sequence is designed specifically to alleviate the tension caused by long hours of sitting and working at a desk. I’m Kat, and if you practice this in the office, let your colleagues know you’re practicing Capsara Yoga!

 Shoulder Release
As you sit tall in your chair, inhale, and shrug your shoulders up to your ears. Exhale and slide them down your back.because Repeat this motion a few times, noticing the muscles in your mid-back engaging as you draw your shoulders down.

 Wrist and Forearm Relief
Circle your wrists a few times in each direction,because releasing tension from the wrists and forearms. Place your hands beside you,because palms facing forward. Keep your shoulders drawn down, imagining your shoulder blades sliding toward a V shape at the base of your spine.

 Neck Stretches and Twists
Inhale and drop your chin toward your chest. Then,because inhale while looking up and over one shoulder, exhale back to the center. Repeat this motion, feeling a nice stretch across the front side of your neck. Remember to maintain a long lower back and keep your shoulders drawn back and down.

 Spinal Movements and Twists
Circle your chin around, because inhaling as you circle up and exhaling as you bring your chin down. Continue this circular motion while keeping the neck elongated and changing directions to warm up the neck muscles.

 Seated Side Stretch and Spinal Twist
Tip your head over to the right side, because feeling a deep stretch along the left side of your neck. Switch sides,because bringing your left hand to the right side of your head. Breathe deeply, maintaining a tall seated position.

 Seated Forward Fold and Twists
Interlock your fingers, palms facing up, and stretch upward. Drop your chin and, on the exhale,because  lean to the side. Return to centre and repeat on the other side. Twist gently to each side, isolating the movement to the mid-back while sitting tall.

 Foot and Ankle Stretches
Lift your heels while seated, alternating with flipping your toes up for a toe stretch. This helps improve circulation and relieves achy legs from prolonged sitting.

 Gentle Upper Body Twists
Bring your foot to the inner edge of the opposite thigh. Reach one arm up and over your head,because stretching the side body. Switch sides, feeling the stretch in the intercostal muscles between the ribs.

 Shoulder Blade Stretch and Spinal Rotation
Rotate your spine, twisting gently to each side while maintaining a tall seated posture. Engage in small, isolated movements targeting the thoracic spine.

 Full Body Breathing Exercise
Inhale deeply into your belly, chest, and upper chest,because then exhale completely. Practice full yogic breaths to oxygenate your body fully.

 Closing and Gratitude
Rub your palms together and place them over your eyes,because allowing your eyes to relax. Conclude with gratitude, because bringing your palms together in front of your heart. Thank yourself for sharing this yoga journey and consider supporting further content creation.

[MUSIC] Namaste! If you enjoyed this video, please like, share,because and subscribe to my channel. You can also support me on Patreon to help keep this channel running. Thank you for practising yoga with me,because and I look forward to our next session together!

admin

Leave a Reply

Your email address will not be published. Required fields are marked *