Yoga for People Who Sit All Day

Hello, everyone! Welcome to Yoga with Adriene. This is a session for those of us who have been sitting all day. So let's begin standing. Thanks for being here. Take a second to give yourself a nice base. So no need to zip the feet up tight. Step the feet hip width apart a little bit wider. We're going to start with some rocking side to side, left to right. Now, as you do this, just bring your awareness to your feet. You can do this session in shoes, but sometimes it's nice to kick off the shoes, to feel the feet on the ground. So it just kind of depends where you're tuning in from today and how you're tuning in. Shifting the weight a little left to right. Awesome. Now we're going to take the hips to the left and back around and forward. Just some easy circles again. If you're taking a little break at work or you're doing this in a small space, you can keep it tight. Or if you feel the freedom and ease to do so, you can bring the hands to the waistline and exaggerate this circle a little more. So whatever is good for you today, let's retrograde this. Take it the opposite direction. Soft bend in the knee. All right. And that's the weirdest thing we're going to do this whole session. So you're done with that. All right let's take a second now to reach the arms up towards the sky. Big full body stretch wherever you are. Inhale in. As you exhale, start with your chin. Slowly release the fingertips down. And let's come into a bent knee forward fold. This one's for the low back of course. Oh yeah. So this is a big, big move for you. You can keep your hands or your elbows on your thighs for a little stability. Otherwise really let it hang. Let your arms hang. Let your head hang. And again we're keeping a bend in the knees here for the low back to get that extra, mindful stretch. Breathe in, breathe out. Then ground through your feet. Draw the hands to the waistline and slowly let's rise up. Strong legs, strong feet grounding into the earth to protect the low back. Beautiful. Swim the fingertips forward and around and back. Interlace them behind your back and draw them away from your body. Take a breath here. Try to stay grounded through your feet soft. Bend in the knees. Mindfulness of your breath here. Who opening up through the chest, the pecs. Breathe. Then when we release the bind. Inhale. Send the fingertips all the way up towards the sky. And exhale. Press the palms down. Inhale. Reach the arms up towards the sky. Exhale press the palms down. Now option to add on here. Inhale. Maybe you lift slowly, gently up onto the toes. Find something to focus on here to help you with your balance, and then slowly lower the heels and you can take this in your own rhythm. Inhaling we come up. Exhaling we come down. You can also just do the arms, or you can just do the feet with the hands on the waistline. So good to move those calves, pump those calves. All right. Wherever you are, let's do one more. And then we'll release. So we're going to interlace the fingertips behind the back once again. This time bring a little movement into the neck. Maybe it's nodding the head up and down, shaking the head now or drawing small circles with the nose. One way and then the other. Beautiful release that. Find a soft bend in your knees. Bring. Release your fingertips. Bring your arms in front of you. Now we're going to take the right arm underneath the left arm and come into Garudasana arms. So Eagle arms look like this. You can also just bring them here. You don't need to wrap the hands and that final bit. All right. Doing great. We're in here. Lift the elbows up. Bend the knees generously. Sit back as if you're moving into a chair and round the spine.

Forward. Just like this. Good. Inhale. We rise up, straighten the leg, ground through the feet. Lift the elbows up and exhale, round. Think cat cow in the spine. One more time. Inhale. Lift up and exhale release. Good. Inhale. Lift up. Release the arms. Let's take it to the other side. So left arm goes underneath the right. It can be here. Or you can be in a hug. Or you can do the wrap the bind. Inhale lift the elbows up. Exhale bend the knees round the spine forward. Get the neck involved here. Inhale find extension. Exhale round. Tuck the chin. Beautiful. Unravel. Inhale. Reach for the sky. Big breath in. Big stretch. Maybe you come up on the tippy toes here. Maybe not. Your choice. It is a little bit easier if you're not in shoes. Okay. And then lower the heels. If they're lifted, press the palms down. Last time we're going to interlace the fingertips behind. Find that opening through the chest. Breathe deep. Lift the chin just slightly as you draw the shoulder blades together. Then bend your knees again. Inhale in. Lead with your heart space and the hips back. We're coming back into the forward fold. Knuckles reach up towards the sky. Whoo! Big breath here. Big stretch. I really invite you to bring a nice big inhalation into this shape. Feel your breath move you here as you breathe in and out. Nice. Then bend your elbows. Release the bind with control. Release the arms. Ragdoll. Bend your knees. Belly comes towards the tops of your thighs. And then grounding through the feet will slowly roll up fingertips tracing the front of the legs, maybe stacking the spine. One vertebra at a time and then rising back up to standing. Yeah, else. Let's take some shoulder rolls forward up and back. Big breath in, big breath out. All right. Shift your weight to one foot. Any foot. Rotate the ankle one way and then the other. Beautiful switch. Other foot or the leg can use a chair or a wall or piece of furniture to help you balance here. Lovely. Then shift back over to that first foot. We're going to lift the knee up and squeeze if this is available to you. If not, just marching, you can lift one leg and then the other leg and that is it. You are done. Great job. Let's take a big breath in reach for the sky. Last opportunity to come up onto those toes. So good for you. And then exhale hands come back to the heart space and we take one final breath in together. Breathe in. And breathe out. Thanks for joining me. Take good care. Namaste.