5 Simple Postures to Reset the Body

Props: A yoga block or bolster or stacked blankets

Engaging in mindful yoga postures with proper alignment and focused awareness can be transformative, especially if you spend long hours seated or working in a sedentary position. This simple sequence of seated or chair-based yoga poses is designed to help you reset, rebalance, and bring your body back into alignment, alleviating tension and stress from the day.

Begin and conclude your practice by softly closing your eyes and taking several deep breaths. As you inhale deeply through your nose, allow your lungs to expand fully. On each exhale, consciously release tension from your body, letting go from the crown of your head, shoulders, and all the way down through your spine, creating a sense of lightness and ease.

1. Neck Stretch with Alternating Sides

   • Sit comfortably (suggested: block or cushion) and begin by gently tilting your head from side to side, exploring the stretch along your neck. Reach with the right hand forward and upward then gently place the hand on the left side of the skull ( spread the fingers to make space for the ear. Lightly draw the skull towards the right exhaling and continuing  to notice the breath. Carefully. reach with the left arm and beginning to rotate inward and outward from the shoulder cuff. Repeat this movement working between an internal and external rotation 5-7X
   • Transition: Between each side, reach your arms forward and upward, then  bend your elbows down along your sides, creating a flow that releases tension in the shoulders. Repeat this reach and bend movement 3X.
   • Additional Tip: Nod your head gently, allowing the skull to rock forward and back, loosening up the neck muscles realigning the vertebrae. 

2. Lateral Side Bend A

Extend your right arm overhead and lean gently to the left, feeling the stretch along the entire right side of your body. Place the left hand facing outward,  while externally rotating left shoulder, locking the hand to the outside of the right knee and extend in a lateral stretch. Note: check in with the alignment of the pelvis, try to keep it neutral decreasing any excessive curvature in the (lumbar) lower back. Investigate length in the spine as you laterally bend. Repeat both sides.

1. • Lateral side bend variation B: Reach the right hand forward and up while extending the left hand to the left side rooting the palm. Take your time leaning to the left side allowing a soft micro bend in the left elbow, adjust as needed releasing the left shoulder away from the ear. Bend the elbow of the upward and extended arm, placing your hand behind your head, allowing the fingers to hang freely towards the left shoulder to deepen the stretch. Focus on an uplifted expansion in the ribcage to open fully the extended side. Repeat on the opposite side, to maintain balance in both sides of the body.
   • Focus: visualize a line of energy from the extended arms sidebody traveling from fingers to the foundation of your sitzbones 
   • Repeat both sides

2. Seated Twist

   • Sit tall, lengthening your spine. Step the right foot to the floor while allowing the left knee to stay situated in a crossed position, the right foot will be in front of your left ankle. Twist gently towards the right, hugging the right knee or placing the elbow to the outside. Take a moment to asses the spine making sure you remain in an upright position without slumping in the lower back. Place your right hand behind you on the earth for support. Visualize the diaphragmatic  breath breathing down into your lower belly, while continuing to rotate the mid (thoracic) region , revolving the ribcage around the spine.
   • Focus: Use your breath, over muscular strength, to deepen the twist, inhaling to lengthen your spine and exhaling to gently soften into the pose. 
   • Repeat both sides, maintaining a smooth, even breath throughout.

3. Shoulder Opener

   • From your seated position, bring your feet to the floor, drawing the knees together. If you need to separate the heels to maintain the knees touching do so. Reach the arms outward from the shoulders crossing them over one another, start with an external  rotation from the shoulder as you cross. Place the lower arms to the outside of the knees, then gentle drop the head and neck. Separate the knees while sinking into the arms. Take 5 breaths. 
   • Transition: Between sides, release the hold, reach your arms outward and up overhead, and slowly bring them back down and out.
   • Repeat on both sides focusing on breath expanding the space between your shoulder blades to enhance shoulder mobility.
   • Once both sides have been released reach with palms facing one another and upward taking 3 to 5 breaths lengthening the spine.

4. Seated Pigeon Pose

   • Begin from crossed legs, draw your left knee to a bent knee back position. Level out your front shin as much as possible. Adjust your positioning to an anterior tilt (top of the pelvis tips forward while the sitzbones draw back)  on or off a block if needed for support.
   • Lowering to your palms then forearms. Maintain a lengthened spine and lean forward gently if your body allows, deepening the stretch in your hip. Do your best to stay central in the pose, often the body will want to lean towards the front leg side more if the hips are feeling tight. Try to flex the toes in towards the shin to stabilize the posture and deepen the stretch. back off as needed remember the goal is being where you are consciously investigating sensation along the way.
   • Take deep, slow breaths, focusing on releasing tension in the hips and lower back. Switch sides and Repeat.

Take a few moments after each pose to breathe deeply, allowing your body to fully integrate the stretch and the movement. Let each breath ground you further into your practice, feeling a sense of relaxation and balance. This mindful approach to movement helps reset not just the body, but the mind as well, supporting overall well-being and balance throughout your day.

Duration: 22 min

peace,

s

Our intention here at Shana marie Yoga is to support your yoga journey  in a safe way. Please consult your physician for personalized medical advice. Always seek the advice of a physician or other qualified healthcare provider with any questions regarding a medical condition and your ability to practice yoga, these poses. Never disregard or delay seeking professional medical advice or treatment because of something you have read on the Shana Marie Yoga or any other yoga sites.

namaste,

s