Do yoga in a chair

If you take a long time office, or in front of a computer, you can take a short break from your chair that will not last more than 15 minutes and will make you regain freshness. You must ensure that your feet are perfectly in contact with the ground and your thighs are parallel to the ground, if not, try adjusting the chair with some height or change it for a smaller one. 1. With your eyes closed and concentrating on your breath, sit down and move your body from the pelvis up in circles, inhaling as you go forward and exhaling as you go back. Make about 10 circles in each direction. 2. Sitting on the edge of the chair with your feet flat on the floor, inhale by extending your spine up as you extend your arms, and exhale by leaning forward until your torso is supported by your thighs, your arms hang down, and your hands hang down. hands rest next to the feet, here you take 8 deep breaths. To raise the torso, place your hands on the groin, inhale, and with the exhalation you take it stretched towards the vertical. 3. Grab your shoulders with your hands, the thumb is behind and the other fingers in front. Elbows point out. Inhale, and with the exhalation turn to the left, inhaling again in the center and exhaling in the right. The head does not turn. Make 6 turns in each direction. 4. With your back close to the back of the chair and your feet flat on the floor, inhale extending your spine up while keeping your chin tucked in, as you exhale turn your torso from the waist to the left as if you wanted to look behind you. Hold on to the backrest for leverage and deepen the twist. Make sure your spine is still projected upwards and without raising your shoulders. Do 4 twists in each direction. 5. Sit on the edge of the chair, with your right foot flat on the floor, stretch your left leg until your heel is on the floor. Inhaling, extend your spine up and lean forward as you exhale, place your right hand next to your right foot and grab onto your left foot with your left hand. Take 6 deep breaths and with the last exhalation raise the torso to the vertical. Do the same with the other leg. 6. Finish sitting comfortably in the chair and observing your breath for a couple of minutes without forcing it, inhale and exhale, while visualizing that you release the tension. I hope you tell me how it went! Irune