Sit Down and Loosen Up: Seated Stretches & Breathing Techniques

Tall in Your Saddle
Place both feet on the ground. Press your ischial tuberosities (the bones under the muscles you sit on) into your chair. Gently pull in your belly as you lift through your crown (top of your head). Relax and hold the intention to remain tall without straining.

Waterfall Breath
Sit tall, both feet resting on the ground. Take a deep breath in through your nostrils. Exhale with a sigh through your mouth, quickly yet without force. Repeat 3 times.

Shoulder Shrug
Lift your shoulders toward your ears as you inhale. Allow your shoulders to fall heavily as you exhale. Combine the movements with the Waterfall Breath. Repeat 3 times.

Eye Rotations (especially for computer users)
Look up. Slowly rotate your eyes in a clockwise motion, pausing at each "number" for 3 seconds. Reverse. Repeat with eyes closed.

Yogic Breath
Relax your jaw and forehead. Inhale through your nostrils, sending the air to the back of your throat. Allow your belly to expand as you fill your lungs with air. Slowly exhale through your nostrils, allowing your belly to pull in toward your spine as you contract your diaphragm. Completely empty your lungs before inhaling again. Repeat 3 times.

Neck Stretch
Sit tall. As you exhale allow your chin to fall forward while your shoulders press slightly back and down. Hold for at least two complete breaths. Inhale as you lift your head to center.

As you exhale allow your right ear to fall toward your right shoulder. Hold for at least two complete breaths. Inhale as you lift your head to center. Repeat on the left.

Allow your head to fall toward your right shoulder again. Reach your right arm out to the side (palm up) and then overhead. Bend your elbow and rest your right palm near your left ear. Allow the weight of your arm to deepen the neck stretch. Hold for at least two complete breaths. Lift your arm up then out to the side and down to its original position as your head returns to center. Repeat on the left.

Dove Breath
Relax your arms by your sides. Stretch your arms by pressing your fingers toward the ground. Position your palms away from your body so the backs of your hands are near your body. Exhale completely. During one long inhalation slowly press your fingertips away from your body and lift your arms out from your sides until your palms touch overhead. Turn your palms away from each other and exhale as you lower your outstretched arms until your fingers point to the ground. Repeat 3 times.

Mountain
This pose represents your position as the link between earth and sky, like a mountain. Sit tall, feet firmly planted on the ground. Relax your shoulders and press your crown (top of your head) toward the sky. Slowly lift your arms from your sides, palms facing downward until your arms reach straight out from your shoulders. At this point rotate your palms upward and continue to lift your arms until they are pointing toward the sky. Hold the position through 3 breaths. To release, lower your arms with palms facing upward until they reach straight out from your shoulders, then rotate your palms downward. Lower your arms until they rest by your sides.

Leg Stretch
You can stretch both legs simultaneously or one at a time. Lift your feet off the ground and straighten your legs. Point your toes away from your body and hold. Continue to hold your legs in the air and flex your feet, pressing your toes toward your body and your heels away from your body. Pause. Repeat twice then rest with both feet on the ground.

Tootsie Rolls
You can rotate both feet simultaneously or one at a time. Lift your feet off the ground and straighten your legs. As if your toes were paintbrushes, draw circles in the air by rotating your feet at the ankles. Rotate in both directions before returning your feet to the ground.

Final Spinal Twist
Place both feet on the ground. Put your right hand on the outside of your left hip or knee while your left hand rests on your chair's arm or back. Inhale as you lift and lengthen your spine, then exhale as you twist. Gaze over your left shoulder and hold, breathing deeply. Slowly release. Repeat on the right.

If you do not have a baby on your lap, repeat the sequence with your legs crossed. Cross your left leg over your right as you twist to the left, then reverse.

Standing Ovation
When you stand up, place both hands on your lower back with your fingers pointing downward. Press your elbows toward each other and lift your chest. Lift your chin, allowing your head to drop back gently. Hold for 3 breaths then return to an upright standing position.

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