HR Chair Yoga With Megan 1

HR Chair Yoga With Megan 1


hi my name is Megan and we’re here for a
short break to connect to our body and our breath and to clear our mind so that
we can bring our best self to everything we do let’s start by noticing the room
find the space that means you feel really comfortable if you have a door go
ahead and close it now take a seat find a comfortable chair one that really
supports you and if you can adjust the chair adjust the height so that your
hips are in line with your knees and your knees are in line with your feet all right Daniel Lisa you guys ready for
this all right first just close your eyes
close your eyes and start to hear your breath notice your feet and where your
feet touch the ground imagine really pressing down and out through your feet
so that your glutes actually fire up press your feet down and out hear your
breath in through your nose and out through your nose really good stay with
that breath breathing with sound as you inhale gently squeeze and pull up your
spine as if you’re pulling the breath up and exhale breathe from your throat and
out your nose deep breathing with sound here your breath on your inhale reach your arms up and
press your palms together squeeze your back and chest and exhale fold forward
inhale look forward and exhale fold let’s take a couple deep
breaths in and out through your nose inhale reach arms up press your palms
together and exhale hands by your side let’s do that one more time inhale reach
up press your palms exhale fold forward inhale look forward flat back and exhale
fold on your inhale reach up palms touch
exhale hands by your side really good now notice your feet and
make sure that they’re hip-width apart inhale lengthen through your spine and
exhale fold you can grab for your big toe and wrap
your peace fingers around your toe or you can grab for the outside of your
feet inhale lengthen your spine and exhale fold press your feet down and out
press your feet into the ground inhale look forward exhale release your
hands and come all the way up inhale reach up palms touch squeeze your back
and chest exhale extend your arms open up and send your gaze over your right
hand right past your middle finger nail hear your breath notice your spine tall
and straight squeeze your back and chest and pull your shoulders away from your
ears inhale reach up palms touch exhale open up one more time and let’s look at
the left hand send that gaze right over your middle finger nail deep breathing
was sound inhale reach up palms touch exhale hands
by your side for this next pose I want you to make
sure that you have some space between you and the back of the chair so come up
to the edge of your chair find that spot and then bring your hands down fingers
face forward press your hands and your feet down and out your feet are still
hip-width apart on your inhale we’re gonna lift the hips and press your hands
and feet down and out squeeze your back one more deep breath right here exhale
come back down to your chair really good all right for the next posture bring
your right leg up so that your ankle is right on your leg almost like it’s a
figure four all right grab your knee with your right hand and with your other
hand grab your heel inhale extend through your spine pulling the crown of
your head up squeeze your back and chest and kick your heel into your hand if
this is comfortable you can start to lean forward bringing your belly down
towards your legs first kick your heel into your hand deep breathing with sound inhale through your nose and exhale
through your nose inhale come up bring that left leg up now again grab
the heel and grab the knee inhale extend through the spine and exhale fold
forward kick that heel into your hand as you squeeze through your lats some inhale come up and release your
legs inhale reach up palms touch let’s do a twist bring your left hand to the
outside of your knee on your inhale pull your head towards the ceiling exhale
look over that back shoulder you can grab for the chair or keep your arm
extended press your right knee into your hand deep breathing inhale look forward and
release the pose let’s do that on the other side inhale lengthen through your
spine and twist towards your left shoulder get your eyes involved in the pose
stretch your pupils to the corners of your eyes one more deep breath and
exhale release the pose close your eyes and take a minute to
just focus on you bring our hands to your heart press your
palms together and let your thumbs rest on your sternum thank you guys so much
for joining us and thank you for taking this time to focus on you to connect to
your body and to connect to your breath namaste