Yoga is an essential practice in Ayurvedic dinacharya (a routine that promotes wellness through daily habit and rituals) and focuses on the central theme of balancing mind, body, and soul. Introducing a yoga practice to your routine can drastically improve your overall well being: from physical benefits including improved balance and flexibility, increased blood flow and immune system functionality, to mental benefits including greater mental clarity, an increase in energy, and an overall sense of stability.

Incorporating movement into your work day is a great way to find clarity in between busy tasks and meetings, ease tension in the body, and provide a boost of energy without the need for an afternoon coffee! Take 5-minutes out of your work day to move through these poses and prepare to experience the transformative benefits of incorporating yoga in your daily routine.

Begin by taking 2-3 deep, cleansing breaths. Form a connection with the teacher within you and set a mindful intention for your practice.

Cat/Cow (Chakravakasana)

  1. Begin on your hands and knees with wrists positioned in line with your shoulders and knees in line with your hips
  2. Inhale deeply, rounding your lower back and bringing your head up to enter Cow pose
  3. Exhale deeply, pulling your abdomen up toward the spine, arching your back and bringing your head and pelvis down to enter Cat pose 

Downward Facing Dog (Adho Mukha Svanasana)

  1. Begin on your hands and knees with wrists positioned in line with your shoulders and knees in line with your hips
  2. Push back through your hands to lift your hips and straighten your legs
  3. Draw your shoulders away from your ears and allow your head to gently hang, keeping your gaze between your legs

Pigeon (Kapotasana)

  1. From Downward Facing Dog, extend your right leg toward the sky
  2. Bend your right knee and bring the leg forward (similar to if you were going to step into a lunge)
  3. Bring your right knee to the floor outside of your right hand
  4. Keep hips squared and weight balanced equally on both sides of the body
  5. Step back into Downward Facing Dog and repeat on the other side with your left leg

Mountain Pose (Tadasana) to Standing Forward Bend (Uttanasana)

  1. Begin in a standing position with feet facing forward, 2-3 inches apart 
  2. Bend your knees and fold your torso forward hinging at the hips, reaching your hands toward the floor
  3. Lengthen your neck and extend the crown of your head toward the ground

You can end your practice here, or if you have a few minutes to spare, move into:

Legs Up Wall (Viparita Karani)

Viparita Karani is a great pose to end your practice and rebalance both mind and body before carrying on with your day. It supports your lymphatic system, can relieve aching and swelling in the ankles and feet, and helps activate the parasympathetic nervous system to aid in digestion and overall stress relief.

  1. Place your mat against the wall
  2. Lie down with your sit bones against the wall and legs stretched up against the wall so that your body creates a “L” shape
  3. Hold this position for as long as you’d like (up to 20 minutes) keeping the legs straight and knees engaged, focusing on breathing slowly and deeply. This is a great opportunity to incorporate 2-1 breathing!
The more you practice this flow, the more comfortable it will become! Your mind, body, and soul will thank you.

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