Begin in a comfortable seated or standing position with your arms lowered by your sides and your palms facing out. Roll your thumbs back and down to stretch the inside of your arms. As you inhale, sweep your arms up overhead. Move slowly and match your inhalations to the rising of your arms. As you exhale, bring your palms together in prayer position and rest them in front of the center of your chest. Repeat 10x.
Notice what you feel in your body.
Has anything shifted?
Hands to Heart Breath
Begin in a comfortable seated or standing position. Place one hand on your heart and the other hand on your belly. You may close your eyes or let them rest at one point ahead.
Breathe in, and feel the belly and the chest expand and press against the palms. As you breathe out, feel the belly and chest soften.
Repeat 10x. Notice any sensations in the body. Has anything shifted?
Begin in mountain pose (standing with feet at hip width apart with your arms by your side) and gently bend your knees and hinge at your hips to fold forward. Take your opposite hand to your opposite elbow and relax your head and neck. You can also bring your hands to a chair, a pillow, or a block. Stay here for 5-10 deep breaths in and out. You may also sway your upper body back and forth and drop your hands to your feet.
Take note. After rag doll, what do you notice? Has anything shifted?
Seated Shoulder & Neck Rolls
Begin by sitting comfortably and resting your palms on your thighs. Take a breath in, and as you exhale, drop your right ear toward your right shoulder. Keep your shoulder drawing down. Take 5 breaths and bring your head to center. Repeat to the left side.
Bring your head to center. Take a deep breath in, and as you exhale, drop your right ear to your right shoulder and continue to roll your chin down to the center of your chest. Inhale as you roll your head up to the left so that your left ear is dropping to your left shoulder. Exhale and roll your chin to the center of your chest. Repeat to the left and the right 5x, then return to a neutral neck.
Begin standing with both feet at the front of your mat. You can place the sole of your right or left foot at your right or left inner thigh ankle. Begin with your palms pressed together at your heart center. Release your hands and raise your arms over your head. Lift your heart toward the ceiling and stay here for 5 breaths.
TIMBo Yoga Practice
This TIMBo Yoga sequence led by Sue Jones can be done at home, the office, wherever you can take space.