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	Yoga At Your Desk Tension Relief Stretch Sit up tall on the front half of your seat. Pull your lower abdominal muscles in ( do this for all 4 poses) Tilt your ear toward your shoulder and tuck your chin in slightly. Stretch the heel of your opposite hand down and away until you feel a gentle stretch going down your neck, shoulder and arm. You can use the weight of your other hand to gently increase the stretch. Hold for 5 or 6 long, slow, deep breaths through your nose. Repeat on the other side. Chair Twist Take your right hand to the outside of your left knee. Twist to the left and bring your left arm to shoulder height on the back of your chair, or bring your left hand behind your bottom with your fingers pointing away. Inhale and get taller, exhale and gently twist deeper. Continue for 6 breaths and repeat on the other side Hip Stretch Cross your right foot over your left knee. Bring your hands behind you and open your chest. Inhale get taller, exhale lean forward with a flat back. Continue to lengthen your spine and move down a little deeper with each breath. Slowly rise up with a flat back and repeat on the other side Seated Back Bend Clasp the back of your chair near the seat with both hands. Gently arch your back evenly, as if rounding over a ball. Enjoy several long slow deep breaths through your nose. Rise up slowly.

Brave Warrior

Pose of the Month

Virabhadrasana I, also referred to as Warrior I or Brave Warrior is a fantastic way to increase strength and stamina throughout your whole body.

Begin in Mountain Pose. Turn your left foot out to 10:30 and take a big step forward with your right foot (between 2 and 4 feet depending on your body) Square your hips and shoulders directly in front.

Bend your right knee directly over your ankle. Make sure your knee doesn't go past your ankle and place your shoulders right over your hips so that you are completely vertical. Tuck your tail bone under slightly and feel the stretch in your left hip flexor.

Your left leg is straight and your left foot should be firmly planted on the floor (don't let the lateral edge peel up). Keep your weight evenly distributed between both feet.

Inhale your arms up and over your head with your palms facing each other. Exhale and relax your shoulders down away from your ears.

As you advance, bring your palms together ( if you can do so without bending your elbows). Try to move your arms back so that they are parallel with your ears. Gaze upward with a smile in your eyes.

Hold the pose for 5 to 20 long, slow, deep breaths.

This heroic pose is referred to as Brave Warrior because your heart is wide open and exposed and you carry no weapons.

Namaste

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Fusce suscipit mium sociis natoque ontesarat ridicu lus musuuibic.

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Fusce suscipit mium sociis natoque ontesarat ridicu lus musuuibic.

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