Learn about yoga you can do during the workday
Cross one ankle over your opposite knee (see next pose!) 
Lean forward to enhance the stretch on your hip and glutei 
Using a chair for support, bring one knee into your chest 
To stretch your hip you can bring your knee out to the side 
Clasp your hands behind your back, opening the chest (great if you’ve been working at a computer all day) 
Lung forward, elongated your back calf to enhance the stretch. Ensure your front knee is over your front ankle. Square your hips toward the chair 
Gently interlace your hands behind your head and let the weight of your hands gentle stretch the back of your neck (don’t pull!!) 
Keeping your hands interlaced behind your head, elongate your right side body (breath into it), and lean to the left, then switch 
Interlace your hands above your head, open your chest towards the ceiling and gently let your head drift backwards. 
Take a twist in your chair, placing opposite hand on opposite knee, reaching your back arm behind you. As you exhale twist deeper 
Standing variation, with you hand on the sacrum 
Lean forward, interlacing your hands, keeping your neck relaxed 
Side body stretch with your hands interlaced overhead 
Modified downward dog. Place your hands on a chair, bend your knees, allow your chest to sag toward the ground as your lower back slightly arches. Keep you head in line with your arms
Here are some supported flows and a variety of postures with written instructions you can place within your work day to maintain balance and resilience. They can be done without a yoga mat wherever you are! All you need is your breath and a moment to attend to your inner self.
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