Seated and Standing Posture/Alignment

Seated posture:

Sit forward in your chair with your feet hip width apart facing forward. Press down into your feet draw back through your abdominal wall and extend up through your chest. Relax your shoulders down and extend up through the crown of your head.
Be mindful about your posture, be aware of posture habits.

Standing Posture:

Stand with your feet hip width apart. Spread your toes out wide in your shoes and engage your shins and front thigh muscles. Keep the legs strong and draw back from the abdominal wall as you extend your spine lifting up through your chest. Relax the shoulders down and extend up through the crown of your head. Keep your head in neutral alignment. From the side your ear, shoulder, hip, knee and ankle should line up.

Weight Training with Free Weights Upper Body:

Regular Biceps Curl: Can be done seated or standing

Sit/stand tall keep core muscles active. Arms start by your side palms facing forward. Inhale to prepare.

Inhale to prepare, exhale to lift the weight up to 90 degrees.

Continue exhaling lifting the weight up towards your shoulders. Keep the elbows into your waist. Then inhale to lower and begin again. Beginner: 1 set of 10 reps 2 weeks in: 2 sets of 10-12 reps 3 weeks in: 2-3 sets of 15 reps

Weight Training with Free Weights Upper Body:

Triceps Extensions/Kickback:

Sit forward in your chair. Activate your core and leg muscles. Bend your arms to 90 degrees and bring the weight to your hip. Inhale to prepare.

On your exhale extend the arms back from 90 degrees to 180 degrees. Relax the shoulders and keep your core engaged. Exhale to extend the arm.

Make sure your arm is fully extended and then inhale to slowly release the arm back to 90 degrees. Inhale to return the arm to the starting position. Beginner: 1 set of 10 2 week in: 2 sets of 10-12 reps 3 week in: 2-3 sets of 15 reps

Weight Training with Free Weights:

Frontal Raises: Can be done seated or standing.

Sit or stand tall. Keep your core and legs active. Arms start by your side with the palms facing back. Relax your shoulders down. Inhale to prepare.

On your exhale extend your arms forward until your wrists are level with your shoulders. Inhale to lower back down to your starting position.
Beginner: 1 set of 10 2 week in: 2 sets of 10-12 reps 3 week in: 2-3 sets of 15 reps

Side Lateral Raises: Seated or standing. Engage core and legs. Start with the arms by your side palms facing in. On your exhale extend the arms out to the side until writs are level with your shoulder. Inhale to return to the starting position.
Beginner: 1 set of 10 2 week in: 2 sets of 10-12 reps 3 week in: 2-3 sets of 15 reps

Using Resistance Tubing

Options for placing the band: The band can be used seated or standing with these various options.

Moderate

Easy

Hard

Biceps Curl: Seated easier than standing.

Sit forward in your chair and activate your core and legs. On your exhale pull up on the band bringing the arms all the way up to your shoulders. Remember to keep your elbows connected to your waist. On your inhale lower the arms back to the starting position. Lift up for a count of 3, lower for a count of 3. Beginner: 1 set of 10 reps 2 weeks in: 2 sets 12-15 reps 3 weeks in: 2-3 sets 15 reps

To make this more challenging stand and lift for 3 counts, but lower for a count of 6 very, very slowly.

Using Resistance Tubing

Frontal Raises: Seated easier than standing.

Engage your core and legs. On your exhale lift the arms straight forward until your wrists and shoulders are level. Inhale to lower the arms back to the starting position. Keep your shoulders relaxed. Beginner: 1 set of 10 reps 2 weeks in: 2 sets 12-15 reps 3 weeks in: 2-3 sets 15 reps

Side Lateral Raises: Seated easier than standing.

Engage your core and legs. On your exhale extend the arms out to the side until your wrists and shoulders are level. Keep arms straight. Inhale to lower the band back to the starting position. Beginner: 1 set of 10 reps 2 weeks in: 2 sets 12-15 reps 3 weeks in: 2-3 sets 15 reps

Standing Row: Attach the band to a solid safe fixture.

Back away from the band until you can feel the tension. On your exhale pull back on the band bringing the shoulder blades together on your back. Inhale to release the band back. Beginner: 1 set of 10 reps 2 weeks in: 2 sets 12-15 reps 3 weeks in: 2-3 sets 15 reps

Whole Body Band Conditioning:

Lunge with Biceps Curl:

Place the band under the right foot. Take the left foot back until your heel comes up in the back. Keep body vertical and core muscle engaged. As you lower into a lunge with the legs do a biceps curl with the arms. Do a set of 10 and switch the band to the left foot and repeat the exercise again.

Lunge with Frontal Raise and Lateral Raise:

Place the band under the right foot. Take the left foot back until your heel comes up in the back. Keep body vertical and core muscle engaged. As you lower into a lunge with the legs do a side lateral extension with the arms. Do a set of 10 and switch the band to the left foot and repeat the exercise again.

Lower Body Conditioning

Chair Squats: Exercise 1.

Chair Lunge: Exercise 2.

Exercise 1: Chair Squat Use the chair as a guide. On your exhale sit way back hinging at the hip. Reach your arms forward and keep your core active. 1 set of 8-10 work up to 2xs Exercise 2: Chair Lunge Use your chair as a guide. Take your feet apart in a stride position. On your exhale bend both knees coming into a lunge. Keep your body vertical and the core engaged. Inhale to come up. 1 set of 8-10 on the right and repeat this on the left. Work up to 2xs

Toe Rise: Exercise 3.

Toe Lifts: Exercise 4.

Exercise 3: Toe Rise Use the chair as a guide. Engage your whole leg and core. On your exhale press down into your feet and raise up on your toes. Inhale to lower down. 1 set of 10 rest and repeat. Exercise 4: Toe Lifts Use the chair as your guide. Inhale lift your toes up and press into your heels, exhale to lower down. Do 10 slow lifts and lowers, then tap your toes fast for 10. Rest and repeat

Stretching the Upper Body with a Chair

Upper Neck and Shoulders: Sit tall and engage your core muscles. Reach under your chair and hold onto the seat. Pull your shoulders down away from your ears. Inhale to extend the spine tall, on your exhale take your right ear to your right shoulder and hold for 3 breaths. Inhale back to center and exhale the left ear to the left shoulder and hold for 3 breaths. Repeat this several times.

Chest Stretch:
Sit forward in your chair. Engage the core and leg muscles. Reach back and hold onto the back of the chair. Inhale as you lift up from the chest and draw the shoulder blades together on your back. Allow your eyes to look diagonally upward. Hold for 3 full breaths and repeat several times.

Shoulder Stretch:
Sit forward in your chair. Engage the core and leg muscles. Inhale bringing your right arm across your body keeping the shoulder down, palm facing behind you. Gently use your left hand to apply the stretch to the right shoulder. Hold for 3 full breaths and then repeat on the other side.

Stretching Upper Body

Triceps stretch:
Sit forward in your chair and engage the core and leg muscles. Lift your right arm up and place your palm on your upper back. (Middle finger on your spine) Use your left hand to bring the right arm closer to your ear and extend the elbow up to face the ceiling. Hold for 3 breaths and then switch sides. Repeat both sides several times.

Wrist Mobility/Stretch:

Sit forward in your chair and engage the core and leg muscles. Interlace your fingers and circle the wrists right 5-6 times and then reverse the direction 5-6 times. Shake the hands out. Repeat several times.

Forearm Mobility/Stretch:

Sit forward in your chair and engage the core and leg muscles. Interlace your fingers and extend your arms straight. Inhale as you rotate the right thumb down, and exhale as your rotate the left thumb down. Repeat this several times.

Stretching the Lower Body with a Chair

Upper and Lower Body Stretching:
Reach forward and place your hands on the top of the chair. As you inhale extend your thighs straight and lift your tail bone up. Try and extend your arms and allow the head to release between your shoulders. Hold this for 3 full breaths. Then bend both knees and place your hands on your thighs and use your glutes and core to bring you up. Repeat 1-2 times.

Calf stretch:

Go behind your chair and step forward with your right foot. Bend your right knee, but keep your left leg Straight and keep your heel down. Keep your spine extended and your shoulders relaxed. Stay in the stretch for 3 full breathes, and then switch sides.

Hip stretch:

Cross your right ankle over your left knee. Inhale to sit up tall, exhale to bow forward over the bent leg. Hold for 3 full breathes and then switch sides.

Stretching the Lower Body with a Chair Lower Back/Inner thigh Stretch:

Sit forward in your chair and hinge forward at the hip. Place your elbows inside you knee area and press outward. Hold for 3 full breaths.

Continue form the previous stretch to allow your hands to slide down to the tops of your shoe. Keep pressing out with your elbows. Hold for 3 breaths.

For a more intense lower back stretch continue on from the previous stretch and reach for the legs of the chair. Use your arms to press out as well. Hold for 3 full breaths.

Hamstring Stretch:

Sit forward in your chair and extend your right leg. Keep the right leg straight with the toe pointing up towards the ceiling. Inhale to sit up tall, exhale to bow forward over the straight leg reaching for your right toe. Keep spine extended, shoulders relaxed. Hold for 3 full breaths and then switch sides.

Stretching Using the Wall

Calf Stretch:

Place your hands on the wall at about shoulder height. Step your right foot forward about 4 inches away from the wall and have your left foot back so that the heel stays down. Bend your right knee towards the wall until you feel a stretch in your left calf muscle. Use your arms to push back into your left leg to intensify the stretch. Hold for 3 full breaths and then switch sides.

Hamstring/Shoulder Stretch:

Place your hands on the wall and walk your feet back until your legs are straight and you are bent to 90 degrees at the hip. Extend the arms straight and allow your head to relax between your shoulders. Hold for 3 full breaths.

Shoulder Stretch:

Place your hand on the wall so that your elbow is slightly below your shoulder. Press your palm into the wall and keep your elbow on the wall as you lean your upper body forward. You should feel the stretch in the shoulder and chest. Hold for 3 full breaths and then repeat on the other side.

Stretching On the Floor

Lower Back stretch:

Lie on your back on a mat. Keep your left leg bent as you bring your right knee into your chest. Keep your core engaged and relax your shoulders. Hold for 3 full breaths and then switch sides. Repeat several times.

Lower Back Stretch:

Lie on your back on a mat. Bring both legs up into your chest one at a time. Reach around and draw the front of your thigh into your ribcage. Keep your entire back flat on the mat and relax your shoulders. Hold for 3 full breaths. Repeat several times.

Hip Stretch:
Lie on your back and bring your right leg up to a bent knee position. Place the left ankle across the right knee. Reach around the back of the right leg and gently pull the right leg in towards your chest. Keep your lower back on the mat and relax your shoulders. Hold for 3 full breaths and then switch sides. Repeat several times.

Hamstring Stretch:
Lie on your back. Keep your left leg bent with your foot on the floor and bring your right leg up keeping it as straight as possible. Reach around the back of your right leg to the meaty part of your leg and gently pull the right leg forward. Reach the right heel up towards the ceiling by flexing your right foot. Keep your lower back down on the mat. Hold for 3 full breaths and then switch sides. Repeat several times.

Stretching With the Strap

Hamstring Stretch with Strap I:
Sit on a mat with both legs extended. Place the strap over the ends of both feet and across the ball of your foot. Inhale to sit up tall and on your exhale pull back on the strap and lean your body forward. Keep your shoulders relaxed and your spine extended. Hold for 3 full breaths. Repeat several times.

Hamstring Stretch with Strap II

Lie on your back. Keep your left leg bent with your foot on the floor and bring your right leg up keeping it as straight as possible. Place the strap over the ball of your right foot and gently pull the right leg forward. Reach the right heel up towards the ceiling by flexing your right foot. Keep your lower back down on the mat. Hold for 3 full breaths and then switch sides. Repeat several times.

Chest Stretch with Strap (Seated/Standing)

Take the strap behind you and hold it in both hands. Inhale to extend the spine and exhale to push the strap back and apart lifting up through the chest. Hold for 3 full breaths. Repeat several times.

Shoulder Stretch with Strap:

Place the strap on your right shoulder. Reach the right arm up and over your head and grab on to the strap bringing your elbow to point upward. Take the left arm behind your lower back and find the strap. Your goal is to walk both hands towards each other, see if you can get the right and left hands to clasp. Hold for 3 full breaths and then switch sides placing the strap on your left shoulder. Repeat several times.

Stretching/Twists
Knees together twist:
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One leg crossed twist:

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Conditioning for the Core

Bridging With or without a block: Follow the sequence.
Lie on your back on a mat. Arms are by your side palms pressing down into the mat. Bend your knees to 90 degrees place a block (Optional) between your feet.

Level I Inhale to prepare, and then exhale to press into your feet activating your legs to lift the hips up off the floor. Keep pressing with your hands, keep the core strong. Do not over extend/arch in the lower back. Inhale at the top of the lift, exhale to lower back down. Repeat this 4-6 times.

Stay here or go to the next level.

2
Level II Adding on: Place your left foot up on a block (Or book, small ball) Keep your right foot on the floor. Inhale to prepare, and then exhale to press into your feet activating your legs to lift the hips up off the floor.

3
Level II Inhale to prepare, and then exhale to press into your feet activating your legs to lift the hips up off the floor. Keep pressing with your hands, keep the core strong. Do not over arch the lower back. Inhale at the top of the lift, exhale to lower back down. Repeat this 4-6 times. Then switch to the other side (Right foot on the block). Stay here or go to the next level.

Conditioning For The Core

Bridging with or without a block: Follow the sequence.

5
Level III #5&6

Place your left foot on the block/floor. Inhale to prepare, and then exhale to press into both feet activating your legs to lift the hips up off the floor. Keep pressing with your hands, keep the core strong. Do not over arch the lower back. Press down into your left foot and lift the right leg up to 90 degrees. Keep your right leg lifted and bent as you lower your hips back down and then back up 4-6 times. Stop at the top, lower your right leg and then your whole body all the way down. Place your right foot on the block/floor and repeat the exercise on the other side 4-6 times.

Bridging with or without a block: Follow the sequence.

7
Level IV #7&8

Place your left foot on the block/floor. Inhale to prepare, and then exhale to press into both feet activating your legs to lift the hips up off the floor. Keep pressing with your hands, keep the core strong. Do not over arch the lower back. Press down into your left foot and lift the right leg up to 90 degrees and then extend it straight. Keep pressing into your arms and hold the hips up as you lower and lift your right leg up and down 4-6 times, keeping your hips up and still. On your last lift, stop at the top, bend your knee and place your right foot back down on the floor and then slowly lower the rest of your body down.

Core Conditioning
Half Roll Pilates Series Level I

Sit on the mat with your knees bent and feet hip width apart. Reach the arms forward but relax your shoulders. Inhale to prepare and then exhale to lean your body back about 4 inches, keeping the abdominals pulled in tight and a slight roundness in the spin. Inhale to stop the motion and exhale to move back to your starting position. Do a set of 8-10, two times through.

Half Roll Level II

Sit on the mat with your knees bent and feet hip width apart. Reach the arms forward holding a ball or free weigh and keep your shoulders down and relaxed. Inhale to prepare, keep arms extended and exhale to lean back, inhale to stop the motion and exhale to return to the starting position. Do a set of 8-10, two times through.

Core Conditioning
Half Roll Series Level III

Sit on the mat with your knees bent and feet about hip width apart. Place a ball or weight or your hands on your chest. Inhale to prepare and exhale to lean back keeping the ball/weight/hands on your chest. Inhale to stop the motion and exhale to return to the starting position. Do a set of 10 on the 10 one stay in the back position and twist right and left 10 times reaching the ball/weight out and way from your hip. Inhale to center, and exhale to return back to the upright position. Do 1 set rest and go again.

V-sit with twist also called Russians: Level IV

Sit on the mat with your knees bent and feet about hip width apart. Place a ball or weight or your hands on your chest. Lean back to find your balance on your tailbone and one at a time lift your feet off the floor balancing in a v-sitting position. Squeeze your legs together and exhale as you take the lower body to the right as the arms go left and then inhale to switch sides. Do a set of 10 Russians. Inhale to center, exhale to lower your feet. Rest and go again.

Seated Breath Work/Relaxation

We will start this relaxation session with focusing on your breath. In Yoga this practice is called pranayama (Life force practice/honoring). Our breath is an amazing miraculous physiological function. It is a wondrous thing to know that with each inhale we feed every cell in our body, transporting blood, nutrients, vitamins and hormones throughout our body system and with each exhale we are eliminating a multitude of toxins. All of this is done automatically and we never have to think about it. Long and short of it our breath is a gift.
Part 1 -4 Pranayama (Breath Work) This can be done at your desk or in a quiet area away from your desk. Start by sitting forward in your chair. Feet hip width apart and parallel. Press down into your feet and lift up through your spine. Keep your core active and allow your shoulders to relax, but keep the extension in your spine as you close your eyes.

Part 2 With your eyes closed begin to focus on your breath. Inhale through the nose, exhale through the nose. Do this for 5 full breaths and follow the path of your breath. Inhaling through the nose, feel the air as it goes down into the throat and enters the lungs. Now follow the breath back out from the lungs to the nose. Notice the length of your breath and if one phase is longer. Your goal will be for the length of your inhale and exhale to be the same.

Good seated posture provides more space for the diaphragm to move and improves breathing techniques.

Part 3 For the next 5 breaths, inhale through the nose, open your mouth and exhale through the mouth. Listen to the sound of your breath as it comes out your mouth. Try to keep the length of both phases the same. Go back to regular nose to nose breathing for another 5 breaths.

Part 4 For the next 5 breaths, inhale through the nose for a count of 3, hold for one count and then open your mouth and exhale through the mouth for a count of 3. Now return to normal nose to nose breathing.

Whole Body Relaxation

Once you have done some breath work its time to relax. Start with your seated posture and remember your breath work. Start with your eyes open the first time so you can read along, then repeat this again with your eyes closed. Enjoy! Sitting tall, engage your core and activate your legs and allow your hands to rest in your lap. With your eyes closed focus on your breath. Taking 5 full breaths nose to nose start by relaxing your forehead, and eyebrow area. Relax your eyes and then soften your mouth and jaw line. If your tongue is pressed to the roof of your mouth, relax it down into your lower jaw. Go back to your breath. Relax your shoulders your upper arms, forearms, hands and fingers. Now go back to your breath. Relax the front thigh muscles, your shins and calf muscles, your feet and toes. Now go back to your breath again. Scan your whole body one more time for any tension and focus on relaxing that area, use your breath to help you. For the final few minutes focus on your breath. Follow the path of your breath from your nose to the lungs and back. Start to bring your awareness back by wiggling your fingers and toes. Slowly allow your head to move from side to side. Open your eyes and circle your shoulders and with an inhale take both arms up and over your head and stretch. Bring your hands into heart center and bow your head to your hand; honoring yourself and your life. Namaste

You do not need to seek freedom in some distant land, for it exists within your own body, heart, mind and soul; but you must choose to embark on the Inward Journey to discover it. BKS Iyengar