Hi,
My name is Shalaka.
This short flow is for you.
If you tend to work at a desk all day,
We're going to get the spine moving,
Hips mobilized,
And activate some muscles which may have fallen asleep.
So let's get on the mat.
Stand tall.
Top of your mat.
Spread your toes wide evenly.
Feel your big toe and your little toe press into the ground.
Press your heels into the mat,
Activate the arch in your foot.
Maybe your kneecaps lift up,
Engage your quadriceps.
Squeeze your glutes together.
Broaden your shoulders.
Lengthen through your spine,
Deep breath in,
Deep breath out.
Bring your hands on your hip.
And tilt your pelvis forward.
So you might have to stick your butt out.
With your exhale,
Tuck your tailbone in.
Inhale to tilt forward Excel Talk.
Just continue on your own.
Notice if you feel this super subtle movement of your pelvis.
In your hip socket.
We're just waking up your hips as they.
.
.
Tend to get scrunched all day when you're seated at a chair.
And then come to neutral.
Notice what neutral feels like.
Bring your shoulders right above your hips,
Your neck.
And head right over your shoulders.
Send your chin forward.
Notice what that feels like in your body.
Tuck it back in.
Notice what that feels like in your body.
Especially if you're looking at a computer all day.
You might tend to do this.
So bring that awareness back in your body.
One more breath here.
Excel everything out.
Inhale reach your arms up join your palms together Reach up and away through your fingertips,
Lengthen through your sides.
Exhale,
Fold forward,
Bend at your knees,
Release your head.
Inhale lift up halfway send the crown of your head away from your hips find that length back in your spine exhale fold forward notice where you feel it inhale to rise reach your arms up exhale bring your hands to heart inhale reach up Axel fold.
Inhale,
Halfway up.
Exhale back forward.
Inhale to rise.
Exhale hands to heart.
Inhale,
Sit back in a chair.
Squeeze your glutes together,
Activate those glutes.
You're sitting in a chair,
But there's no chair this time.
Reach your fingertips away from you.
Keep your neck soft.
Can keep your chin tucked in.
Activate your glutes,
Squeeze them,
Press into the ground with your feet.
Deep breath in reach your arms up slight arch in your back.
Exhale,
Bring your hands to heart.
Inhale reach your arms up Exhale,
Cactus arms.
Squeeze your shoulder blades together.
Open through your chest.
Turn your elbow slightly forward.
Press it to the mat with your feet.
Engage your glutes.
Read.
One more breath here.
And inhale,
Reach up.
Exhale forward.
Inhale halfway up.
Exhale back fold.
Inhale to rise.
Exhale hands to heart.
Soften your breath.
The breath in reach up exhale open arm twist to the right Pause here,
Gaze past your right fingertips.
Inhale,
Reach up.
Exhale,
Twist to the left.
Keep pressing into your feet.
Inhale,
Rise.
Excel,
Sit back,
Chair.
This time bring your hands to heart.
Soften your neck.
Slowly lower down into your chair.
Keep your glutes active.
Notice what it feels like to be in a chair when all your muscles are engaged.
Release.
Fold forward.
Nice job.
Soften the back of your neck.
Let your head hang heavy.
Notice what your back feels like.
Bend your right knee,
Straighten your left leg,
Reach your left arm up.
Release down and switch sides.
Release your hands down.
Lift up halfway.
Inhale.
Exhale plant your hands Step back,
Come into a tabletop.
Shoulders over your wrists.
Hips over your knees.
Lift your chest up drop your belly Exhale round your back.
Inhale up.
Exhale round Inhale.
Exhale round.
Continue on your own.
You might feel like pausing somewhere Noticing what feels good in your body.
And bring your spine back to neutral.
Send your knees away from your hands With your inhale,
Shift your shoulders forward,
Lift your chest up,
Coming into cobra.
Exhale,
Bring your hips back to your heels.
Child's Pose.
Inhale,
Shift forward.
Lift your chest up.
Exhale back.
Child's pose.
Just keep going on your own.
Noticing what feels good in your body.
Find that length back.
Next time you shift forward.
Lower your forearms down to the mat.
Spread your fingers wide.
Pause here.
Deep in your breath.
Interlace your fingers Press your mat away.
Come into a forearm plank.
You can modify by lowering your knees down.
Keep pressing your mat away.
Notice what muscles activate,
Soften what's not needed.
And then start walking your feet.
Closer to your elbows,
Coming into dolphin.
Press your mat away actively with your forearms.
Then slowly release your knees down to the mat.
Sit back on your heels.
Pause here.
Soften your face.
Swing your feet forward.
Lay down on your mat.
Keep your knees bent about hips within distance.
Press into your feet lift your hips up come into bridge Spread your toes wide.
Press actively.
Squeeze your glutes at the top.
Can release your hands by your side.
Lower all the way down.
Deep in your breath inhale up Exhale,
Lower your hips down.
Inhale,
Press into your feet,
Lift up.
Exhale down.
Inhale up,
Squeeze your glutes together.
Excel lower down with control.
Inhale up.
Exhale down.
Just continue on your own feeling those muscles,
Your sleepy glutes.
Noticing your feet activate,
Your hamstrings as you lift up.
Release down.
Settle your shoulders,
Your neck.
Extend your legs onto the mat and then bring your hands under your hips,
Palms facing down.
Press into your forearms lift your chest off the mat keep your head on the mat Breathe.
Lower down.
Release any tension from your body.
So,
Open your face.
Your shoulders and hips.
Allow your hands and fingertips to relax.
Especially if they work on a keyboard all day just notice what light fingers feel like,
Relaxed fingers feel like.
Relax your toes.
Relax the muscles around your eyes.
There's no screen to look at.
As usual,
You're welcome to stay here for as long as you like.
Connecting with your breath.
Thank you for joining me.
