Monday, October 14, 2013

In Rhythms Yoga: Monday Morning Office Yoga!

Try some office yoga: sun salutation in a chair. Remove the mental and physical obstacles that create distractions in your day. Open up the body and the mind to get the creative energy flowing, feel rejuvenated, and bring the feeling of balance back into your day.

Come to a seat towards the end of your chair. Bring your feet hip-width distance and notice that your ankles are placed directly under the knees (creating a 90 degree angle). Adjust your pelvis so that it is neutral and your spine is sitting tall to allow the breath to move freely. Take a couple shoulder rolls for proper alignment of the shoulders. Inhale, roll the shoulders towards the ears, and exhale allow the shoulders blades to relax down onto the back.
Simple seated flow or sun salutation: Take a moment out of your day, to move with the breath extending the fingertips up towards the sky (inhale). Roll your pinkies inward to open the upper space on your back between your shoulders blades. Allow your shoulders to relax away from your ears and open the heart. Soften through the ribs.

Fold forward with a long flat spine (exhale). Keep reaching away as you lower for maximum spine extension, creating space in between the vertebrae. Allow the head to fall towards the earth. Allow the palms to fall to the floor or maybe your shins, whatever bests serves your body. Allow for release here, releasing tension and negative energy in the body and mind.

Grasp onto the shins with your hands, take a halfway lift, extend up and out (inhale), lift up and lengthen out the crown of the head, create a flat-back. Expand through the chest, allowing for more oxygen to enter your lungs. Fall to the earth again on the exhale. Allow the head and neck to relax, shake the head yes to accepting all of yourself and no to remind yourself to let go of things that do not serve you. Slightly tuck the chin to allow the neck to grow long.

Find any creative movements here that serve your body to open up, “shake off the tension”. Allow the mental and physical obstacles to dissipate.  Repeat this at least 3 times with the breath, or continue until your body feels open, relaxed, and rejuvenated.

Through yoga and meditation, we look inward rather than outside of ourselves for strength, compassion, and joy. Breathe, let-go, and listen to what your body is telling you. Create a daily yoga practice in your daily life and find more sustainable joy.

Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.

Christi Iacono, In Rhythms Yoga

Christi is a certified yoga instructor that focuses on teaching adults, small group and private lessons, kids and family yoga. She has an intimate space in Clairemont, San Diego, located in the Mount streets. Christi has experienced many positive transformations from her regular yoga practice. She enjoys sharing her experience, passion, and dedication with her students. Christi believes that yoga is accessible to all. Rather than forcing someone’s body into a pose, she carefully works with each individual to find the variation that will best serve your body. Contact for more info. Go to to see the class schedule and instructors.

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