Office Yoga - Quick & Easy Back Refresher

Namaste. Let's begin our practice for today with a seated cat-cow stretch. With an inhale, draw your elbows in towards your sides, lifting through your heart. And on your exhale, sweep your arms forward with the backs of your hands facing each other, rounding your spine, chin towards your chest. Continue coordinating this movement with your breath, releasing tension through your neck, shoulders, chest, spine and abdomen. Release and return to center. Sitting tall, place your hands to lightly rest behind your head with your elbows wide. Inhale, center. Exhale, gently twist. Continue gently rotating from right to left, keeping your spine long and your navel back towards your spine. Maintain your hips facing forward, allowing this movement to originate from your waist. Feeling this twisting action re-energize and nourish your spine while working through your obliques. Pausing at center, moving into a side crunch variation. Maintain your hands behind your head with your elbows wide. Inhale, lengthen your spine. Exhale, draw your shoulder towards your hip, gently flexing. Continue moving at your own pace, keeping your elbows wide. Flexing through your side body, working through your obliques. Release and return to center. Interlace your fingers and rotate your palms away. Inhale, reach your arms overhead, lengthening your spine. Exhale, adding a lateral stretch. Inhale at the top. Exhale, repeat on the opposite side. Continue gently stretching from right to left, keeping the weight even in your hips. Lifting up and out of both sides of your waist. Feeling this gentle stretch create more space and ease through your spine and side body. Pausing and upright, adding a cat-cow stretch. Inhale, arms reach overhead, lifting through your heart. Exhale, lower your arms halfway, rounding your spine, chin towards your chest. Continue wrapping this movement around your breath, releasing tension through your neck, arms, shoulders, chest, spine, and abdomen. Release and return to center, closing our practice for today. Placing your hands in prayer position, allowing a moment to honor yourself. Namaste. Now that was good.