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Do true yogis only have angelic reflections and scrub under their
fingernails three times daily? Doubtful. This niyama refers not only to
the cleanliness of our bodies, both inside and out, but also to the
purity of our thoughts.
Ancient yogis had elaborate rituals to observe purity, or saucha, but we can begin by simply eating healthy foods. Meditating for even a few minutes can begin to clear the clutter from our minds. Yoga asana, or the physical postures, cleanse the body by increasing circulation and eliminating toxins.
Don't forget that if your are subscribed by email, you can listen to the audio version of the practice below by clicking through to the Quick Desk Yoga website.
1. Begin with palms of your hands pressed together in front of
your chest, thumbs touching at your "heart center." Bring into
your mind the image of a loved one. Close your eyes and take 5
deep calming breaths.
2. Inhale as you open your arms wide at shoulder height, palms facing front. Notice the opening in your chest as you reach for left and right walls. Exhale as you close your palms together once again at heart center. Repeat 2 more times.
3. Bring left fingertips to grasp your chair under the left edge of your seat. Inhale as you lift the right arm straight up to ceiling, lifting up and out of rib cage even as your bottom stays planted in chair. Exhale with a side stretch to the left, inside of elbow stays over the ear. Keep your right sitting bone in the chair. Inhale the right up back up toward the ceiling, then exhale it down to grasp the right edge of your chair's seat. Repeat using left arm this time.
4. Repeat #3 two more times on each side.
5. Let your hands rest on your thighs as we work on leg lifts next. Sit up tall and tighten your lower belly. On an inhale, lift both lower legs off the floor, straightening the knees, toes pointed toward the wall behind your desk. An exhale lowers the legs back to the floor. Next inhale, do the same leg lift, but this time with toes flexed, pointing up at the underside of your desk. Always exhale as you release the legs back to the floor. Is your lower belly still firm? Are you holding your breath?
6. Repeat both parts of #5 three times: one lift with toes pointed, then the next with feet flexed- counts as one round. Check your posture: sit up tall!
7. Bring fingers to grasp under each side edge of your seat. As you inhale, lift up through your chest, drawing shoulders back, arching your spine toward your computer monitor. On the exhale, relax back into your chair. Repeat 2 more times.
8. Still holding edges of seat, take inhale, then exhale and fold forward bringing chest toward your thighs. Inhale back up to sitting.
9. Inhale both arms up toward the ceiling, then exhale ending with palms together at heart center. Once again bring to mind someone special in your life. Close your eyes and breathe, slowly counting to 20 before resuming your work of the day.
2. Inhale as you open your arms wide at shoulder height, palms facing front. Notice the opening in your chest as you reach for left and right walls. Exhale as you close your palms together once again at heart center. Repeat 2 more times.
3. Bring left fingertips to grasp your chair under the left edge of your seat. Inhale as you lift the right arm straight up to ceiling, lifting up and out of rib cage even as your bottom stays planted in chair. Exhale with a side stretch to the left, inside of elbow stays over the ear. Keep your right sitting bone in the chair. Inhale the right up back up toward the ceiling, then exhale it down to grasp the right edge of your chair's seat. Repeat using left arm this time.
4. Repeat #3 two more times on each side.
5. Let your hands rest on your thighs as we work on leg lifts next. Sit up tall and tighten your lower belly. On an inhale, lift both lower legs off the floor, straightening the knees, toes pointed toward the wall behind your desk. An exhale lowers the legs back to the floor. Next inhale, do the same leg lift, but this time with toes flexed, pointing up at the underside of your desk. Always exhale as you release the legs back to the floor. Is your lower belly still firm? Are you holding your breath?
6. Repeat both parts of #5 three times: one lift with toes pointed, then the next with feet flexed- counts as one round. Check your posture: sit up tall!
7. Bring fingers to grasp under each side edge of your seat. As you inhale, lift up through your chest, drawing shoulders back, arching your spine toward your computer monitor. On the exhale, relax back into your chair. Repeat 2 more times.
8. Still holding edges of seat, take inhale, then exhale and fold forward bringing chest toward your thighs. Inhale back up to sitting.
9. Inhale both arms up toward the ceiling, then exhale ending with palms together at heart center. Once again bring to mind someone special in your life. Close your eyes and breathe, slowly counting to 20 before resuming your work of the day.
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