Resolution

Here we are at the end of 2013 already. How did you do with your "year of desk yoga" challenge?

Did you find a few minutes to enjoy peaceful stretching and breathing each day of 2013? Yeah, neither did I.

But there were more days when I did make the time to be still compared to 2012. And that is what it's all about. Small steps. Let's be grateful that we had those quiet moments and look forward to many more in 2014.

Thank you for being part of this journey.

Namasté



 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, before returning to your day!