Ready to try it? 
Here is your first 12 minute desk yoga practice..

                                                                        

 Instructions to prepare for ALL sessions: 

Sit comfortably in your desk chair, with your low back well-supported, thighs parallel to floor, feet flat on floor (or on stacked books for us shorties!), hands resting on lap. If you're in a busy, noisy environment, find a headset with earbuds or ear cushions to tune out some of the background interruption. Sweep the clutter off your desk if it's a distraction. If you need to squint or lean in to see the screen, adjust the font size or move the monitor closer to you.

Sit up straight- use your spine and your belly muscles! Notice if your weight is evenly placed on your seat or are you leaning to one side? Most of us tend to sit with our heads jutting out toward the monitor. Imagine there is a string hanging from the ceiling that attaches to the crown of your head, guiding you to sit as straight and tall as you can, pulling your spine long from tailbone all the way up to that back of your skull. Your back may not be resting against the chair at this point, but that's okay, use your belly muscles to support your torso. If you get tired, or your back starts to ache, you can lean back against the chair. You will build up stamina the longer you practice. You'll find that in this position your head is evenly centered over your shoulders, chin drawn back slightly. Perfect posture!

*You may want to read or at least skim through the list of instructions before you begin so that you know what to expect.  Note the number of instructions so that you continue to scroll down until the end.

Let's begin the first Session: 

Find your seated position as described above. Adjust clothing that may be binding you. As you continue reading, let your eyes be soft. Begin to notice your breathing. Where exactly in your body do you sense the movement that comes with each breath? Is it in your belly, chest, shoulders or elsewhere? You don't need to force your breath or change it, just be aware of its presence. As you continue to relax, you may notice that each breath becomes longer, slower. This calm, easy breath will be the foundation for your yoga practice. Throughout your day, you can return to this breath any time you start to feel stressed, upset or anxious.

1.On an inhale, lift both shoulders up to your ears, exhaling as you relax them back down again. Repeat that 4 more times, always moving with the breath: lift on inhale, lower on exhale.

2. Roll shoulders up on inhale, then back on exhale, repeat 4 more times

3. Turn head to left on inhale, face forward on exhale, turn right on inhale, face forward on exhale, 3 times each side

4. Inhale with face forward, exhale as drop chin, inhale as roll head to left side, ear toward shoulder (shoulder stays settled), exhale chin to chest, inhale as roll right ear to right shoulder, exhale chin to chest, 3 times each side

5. From chin down position, inhale as look up at ceiling, lifting chin, keep back of neck long not pinched, exhale back down, repeat 3 times

6. Lift hands from lap, on inhale squeeze into fists then exhale as splay open fingers, repeat 4 times

7. Rotate wrists 3-4 times in both directions, ending with hands pressed together (fingers and palms flat as in prayer/heart center position) in front of sternum (breastbone), take 3 slow breaths

8. Open arms widely to your side, palms down and arms parallel to floor, reaching fingers to side walls, shoulders stay relaxed notice opening through your chest, continue to breath and hold here, reaching away from your body for 5 full breaths then let your hands rest on your lap

9. Push chair away from desk enough so make room for legs to lift. Sitting up tall, tighten your lower belly, on inhale lift right foot off floor until knee is straight, toes pointed to ceiling as you lift, push into heel, exhale slowly brings foot back to floor, switch to left foot, and continue alternating lifting on inhale and lowering on exhale, repeat 4 times each side

10. Settle both feet on floor, inhale arms up with fingers reaching for ceiling, elbows can be bent if your shoulders feel tight, exhale hands to heart center position (hands pressed flat together at center of chest), repeat 3 more times

11. Let hands rest gently in your lap, lean back against chair, let your eyes close or look down at your knees, return to slow breath, letting belly rise and fall with each breath

12. Relax and breath for a full minute, count 20 deep, slow breaths

13. Ease back into your day, relaxed and rejuvenated! 

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