Have you heard the expression “I’ve got a lot on my shoulders”? Most of us, at times, carry the weight of Atlas around. If you know what this is like, today’s 5 minute yoga will help to alleviate it.

The first minute of our five minute “time out” today will be refocusing on the breath, as explained in the first 5 Minute Yoga for When You’re on the Run … #1. Stay with #1 until it becomes easy for you, and then progress onto #2.

Pay attention to your posture before you start – straight back, shoulders down, chin gently in.

Focus on the breath

Once the breath is flowing, bring the inhale : exhale ratio to 1:1.

Now we’ll begin to include the shoulders.

On your next inhale, draw the shoulders up to the ears creating as much tension as you can …

Exhale and thrust them down to the starting position

Repeat 4 times

Next – continue as above, but make fists as you inhale up as well as creating tension through the arms

Exhale, thrust shoulders down, release arms and fists

Repeat 4 times

Next – as above, but screw your face up as tight as you can as well

Exhale, thrust shoulders down, release arms, fists and face

Repeat 4 times

Now release the tension by circling your shoulders – inhale as you rotate them forwards and up, exhale as you take them back and down – nice, slow movements

Lastly, neck rotations – drop your chin to your chest. As you inhale SLOWLY rotate the head around to the right and back … exhale as you complete the circle to the left and front. Change direction.

Repeat 2-3 times each side.

When 5 minutes is over, rotate your ankles and wrists, roll your neck in a circle, walk around your desk, and come back to your task in hand

Hopefully by now your shoulders will not only feel heavier and more relaxed, but you will have given your wrinkles a run for their money and given tired “computer arms” a bit of a work out too!

5 Minute Yoga for When You’re on the Run … #1

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THE most important aspect of Yoga is the breath.

Our nervous system takes its lead from the breath. If we breathe quickly, in the upper chest, our body says “I’m stressed/panicky”. If we breathe deeply, using the belly (loosen tight trousers if necessary at the waist), our body says “I’m safe, calm, and able to heal myself”.

Unless the breath is flowing and steady, there is NO YOGA, so I can think of no better place to begin than by focusing on the breath.

If you can lie down, do. If not, sit comfortably. Feel your sit bones on the chair beneath you. Deliberately lengthen the spine up to the ceiling. Draw the chin slightly into the chest to lengthen the back of the neck. Take the shoulders down away from the ears. The arms are peaceful, hands in your lap, or on your knees. Settle yourself and turn your attention inside.

Begin to observe your natural breathing pattern … without making any changes. WATCH how your body is breathes … no judgement, just observation.

Slowly, for the next minute, we’re going to begin to create movement BELOW the navel -in the soft part of the belly between the navel and the pubic bone. Be patient … if you are used to breathing in the upper chest this could be an alien idea, so have a loving, gentle, curious approach and allow yourself to make mistakes.

The rhythm we are aiming to reach is :

As you INHALE, push the lower belly out as if there was a balloon in your belly
As you EXHALE, draw the navel towards the spine flattening the stomach

Persevere – remember some people take months to master this breathing technique. You’re doing great.

Once find this breathing style and rhythm becoming comfortable for you, begin to lengthen your EXHALATIONS. Ideally, the exhalation becomes twice the length of the inhalation – but without any stress or pressure. Allow the breath to develop in its own time.

When 5 minutes is over, rotate your ankles and wrists, roll your neck in a circle, walk around your desk, and come back to your task in hand

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