Week 2
Seated Breathing
1 minute - Seated
While seated tall, take slow, deep breath in followed by slow breath out. Close your eyes, keeping shoulders and neck relaxed, try to feel the movement of your ribs as you breathe, continue for 1 minute.
Hip Circles
2 minutes - Seated
Sitting tall, rock pelvis/hips forward toward front of chair, then rock pelvis toward left hip, rock pelvis back toward tail bone and slowly continue rocking pelvis toward right hip. Continue rocking over right hip back toward front of chair. Reverse direction and continue for 2 minutes.
Smooth Pursuit Horizontal
2 minutes - Seated
While seated, Hold your target (favorite photo) at arms-length. Keeping your head still, move your target side to side about 12 inches in each direction, following the image with your eyes only. Using your timer, continue for 2 minutes.
Cat/Cow Pose
2 minutes - Seated
Sitting tall with hands resting on thighs, inhale as you lift chest, allowing back to arch slightly, then as you exhale, allow your back to round, rocking backward toward your tailbone. Move slowly into and out of each position. Continue 2 minutes.
Forward Fold Stretch
2 minutes - Seated
Begin sitting tall, feet flat on floor, hands resting on thighs. Fold your head and body forward, allowing hands to fall toward feet. This is a resting pose, breathe easily and allow your body to relax. Continue 2 minutes, unfolding back to sitting intermittently as you feel the need.
Smooth Pursuit Vertical
2 minutes - Seated
While seated, Hold your target at arms-length. Keeping your head still, move your target up and down about 12 inches in each direction, follow the image with your eyes only. Set timer for 2 minutes
Core Side Twist
2 minutes - Seated
Start seated with eyes looking straight ahead and arms resting by side, reach right arm across your body toward the outside of your left knee. Hold through 2-3 deep breaths and return to center. Repeat toward right side and continue toward each side for 2 minutes.
Sun Salutation
2 minutes - Seated
Sitting tall, place open hands together in front of your chest. Inhale as you reach hands over your head, lifting chest and looking at hands. Look straight ahead as you exhale and lower arms in arc around to the sides, allowing back to round and relax. Repeat slowly, continue for 2 minutes.
Seated Side Lunge
2 minutes - Seated
Sit straddling right corner of chair, head and shoulders facing your right knee, stretch left leg straight toward left side, keep left foot flat on floor. Reach and hold right arm over right knee and left over left leg and hold pose for 30 seconds. Switch posture to straddle left corner of chair, hold 30 seconds. Repeat toward right and then left sides for 30 seconds each.
Figure 4 Tailor Sit
2 minutes - Seated
Sit with right leg crossed, ankle resting on top of left knee. Gently bend forward and hold for 1 minute. Switch legs and repeat for 1 minute.
Figure 4 Tailor Sit Modification
2 minutes - Seated
Sit tall in the center of your chair. If you are unable to place your right ankle over your left knee, modify this pose if you have had a hip or knee replacement in the past by crossing your ankles instead. Gently bending forward to allow a light stretch for 1 minute and switch legs.
Ankle Circles
2 minutes - Seated
While seated, extend your right knee, and roll your foot and ankle in a circle, in a clockwise direction 10 times, reversing into a counterclockwise direction 10 times. Use timer to continue for 1 minute. Repeat with left leg.