Open Sole

Presents 5 poses for the workplace

Tadasana – Mountain Pose

Stand with both feet grounded, weight even on all four corners of the feet, lift the toes and arches. Draw the naval to the spine, desend the tailbone towards the heels; coming into neutral spine. Draw the shoulders down the back creating space between the ears the tops of the shoulders. Slightly release the chin towards the chest and lift the crown of the head to the sky. Hands down to the side. Standing firm and breathing down to the belly, full inhales and exhales.

Uttanasana – Standing Forward Bend

From bring hands to hips on an inhale open the heart center and length the spine. On an exhale fold forward from the hips (not the waist), bringing the nose towards the knees. Keep the knees bent as much as needed for a long spine. Take 2 to 3 full complete inhales and exhales.

Uttanasana C – Standing Forward Bend Variation

From Uttanasana inhale to a flat back with hands on shins, keep extending the heart forward and gaze slightly forward; also can be done with hands on a desk or countertop. Keep knees bent if needed. Inhale to standing with a straight back keeping knees soft.

Vriksasana - Tree

From Tadasana shift the weight to the right foot, bring left foot to right leg either at the ankle (kickstand), the shin, or the inner thigh (NOT the knee). Bring hands to heart center with gaze softly on a focal point in front gather stability then raise the arms overhead. Use the wall or a chair for support if needed. Take a 1 to 2 full breathes and then exhale arms down coming into Tadasana and do other side.

Ashwa Sanchalasana – Runner From Tadasana step the left leg back drawing the heel towards the wall behind it, heel will be off the floor. Keep the right knee bent and at a 90 degree angle above the ankle (Do Not let the knee go past the ankle. Engage into the foot on the right side, lifting the toes and arch. Draw the naval to the spine; descend the tailbone towards the left heel. Hands can stay on the hips working on drawing shoulders down the back and opening the chest or once stabilized and open the arm can raise overhead. Take 2 to 3 full breathes, lowers arms to the right knee and step forward to Tadasana and do other side.