Desk Workers Stretch & Move: 28-Min Full-Body Class

Hey guys welcome to class today so if you're a desk worker maybe you sit behind a computer all day or a laptop and you know you've been sat down all day or you're going to be sat down all day this is your class just get everything moving stretch out your back your shoulders and your hips and everything like that. So we'll start off working on our breaths so just lay yourself on your back and then just rest one hand on your stomach one hand on your chest and take a deep inhale through your nose and slide it out your mouth. One more inhale through your nose and just focus on as you inhale your belly and your chest inflating exhale feel that go down good take another inhale really feel your belly lift up here filling everything with air and let that go. Good one more of them exhale out your mouth again one more even slower this time this time exhale through your nose.

Good and if any point through the class just keep that breathing going by the way if any point through the class your mind comes back to the stresses that have been in your day or that are going to be in your day just kind of come back to your breath reset that slow and steady breath or maybe you get out of breath or strain in a stretch just make sure you come back to this so inhaling through your nose and slowly exhaling out your nose. Good and now just hug your knees into your chest keep those deep breaths going just feel how it is to not just have your knees directly in front of your hips a nice little stretch here maybe maybe knees from side to side just slowly massage in your lower back on the mat. Good start to circle your knees now maybe as you're circling as your knees go away from you lift your shoulders up with your knees as well and remind yourself of your breath if you've forgotten and now just go the opposite direction with those circles and just pay attention to what the rest of your body's doing so maybe your shoulders are lifting up here just check in with your body feel what's tight feel what's stiff good now keep holding the right knee drag your left foot away so straightening your left leg take a breath here good and then just straighten that left leg a little more say maybe driving the back of your knee down to the mat tense the left side of your bum as well and just feel that stretch in the front of your left hip good take an inhale and exhale switch so straight in the right leg out let's take a breath with that relaxed in front of you and then drive the back of that right knee into the mat tense the right side of your bum and feel that stretch come on the front of your right hip this time bring your knee back up to your chest and now just slowly open your knees don't pull too much with your hands just kind of rest your hands on your knees and just opening your knees here again relaxing your hips relaxing everything that feels tight good pull your knees keep your knees open but pull them up to your chest lightly for your lower back come off the mat maybe here take an inhale exhale release that good now just release your feet to the floor and take the outside of your right ankle onto your left knee and then let your right knee just open out good from here lift the left knee and then bring your hands through and grab over the front of the left knee and don't don't pull on your knee here just just try and relax and let that right knee open out a little more and if you're causing any pain or discomfort to your knee here just ease off we're just getting a light stretch here for now good come back to that breath one more here so inhale them with me exhale let that left foot down to the floor drop the right foot down to the floor and then switch outside of your left ankle onto your right knee then hug the front of your right knee here good it's probably gonna feel tight here this side to begin with good one more inhale exhale let that right foot come down bring the left foot down and then just turn on to your right side and we'll come to all fours and do some cat cows so if you've done cat cows before that's fine as you inhale up lift your head and turn your hips so that you're dropping everything between so imagine you're dropping your chest your belly and everything like that then inhale reverse so looking towards your hips bridging your hips towards your forehead inhale up keep your belly up towards your spine though as you look up and exhale down good today we're going to focus on the shoulders in our cat cows so next time you inhale let your chest drop and feel your shoulders pinch on your back and you exhale really push the mat away so you feel your chest going through your back here and that's the centre point of your back opening and then reverse inhale we'll do three more exhale push away good inhale exhale push that mat away good staying here just lightly start to bring your hips back towards your heels feel that stretch in your back and then when you come to heels reverse that and come forwards good so come forwards and up exhale sit back inhale forwards push your chest up exhale back one more of them let's go forwards really feel it in your back exhale I really feel it go from the centre of my back to the lower centre and to the lower nice and then when you're sat on your heels just relax here maybe forehead on the mat good and from here just feel what it's like to have your hands above your head now and not just in front of you on a keyboard or a notebook or something like that just hands above your head stretching your chest stretching your lats and now put a bit of pressure into the mat so you feel your lats and your shoulders and everything activate here okay keep your forehead on the mat as well good and almost imagine you're dragging the mat towards you but the floor's stopping you almost like if there was a newspaper under your hands you'd be like dragging it towards you imagine that just activating everything here take two more breaths like that and let's come back up now to all fours and we'll do two more cat cows but I want you to imagine that that feeling of dragging the mat towards you but I want you to imagine that with your knees as well so it's like you're bringing your hands and your knees together in a second so inhale up and now as I exhale down imagine that so you're activating your core so you're dragging your hands and your feet together good inhale up activate now so exhale slowly everything's coming together here good so we're waking the core up and stretching our back out one more inhale up nice so good bring together nice and now however you do just come up to a standing forward fold here so knees nice and bent and just feel your lower back open out here good and if your weight is back behind you and you can feel all your weight in your heels almost like you could lift the balls of your feet bring the balls of your feet down and just try and bring your weight over your toes almost so you can really feel that in your hamstrings and your lower back and if your hands are on the mat if your hands are up here that's fine just find that stretch for you and then let the top of your head just relax down to the top of your head down towards the floor and you're looking through your legs and just take two deep breaths wherever you are good last inhale all together exhale good put your hands on the top of your shins now and then take a deep inhale and lift your shoulders and get a nice flat back so it's flat parallel with the floor then exhale back into a nice fold and knees we do that again so inhale find that flat back exhale fold one more of those half lifts good inhaling slow activating your back here nice and straight exhale down nice and then just bend your knees and stand yourself up good and shake off just feel how your body is here maybe open your chest stretch your hands back a little bit great and now circle your hands take a nice inhale circle your hands back and up exhale hands come to a breath there inhale hands back up now exhale fold yourself into that forward fold nice and slow bend your knees inhale stretching that half lift and exhale hands come down to the mat in a plank position and then just step your feet back into a plank take an inhaling plank exhale bring your knees down to the mat and lower the front of your body down as well good take a nice inhale exhale here and then as you inhale hands go back lift your chest off the mat exhale back down hands back to a plank position push up your knees come to a plank and then sit yourself back into a nice down dog good take a breath here knees bent in down dog bend one at a time take another couple of breaths in this down dog just walking your knees out good feel your chest open nicely here too and then in your own time step one foot slightly forwards bend the knee and straighten it then step the other foot slightly more forwards bend the knee and straighten it and then just walking towards your hands start to bend your knees more and more as you get closer so we're walking into a forward fold now good two breaths here no tension in your neck good hands on the top of your shins take an inhale nice flat back activating everything exhale fold inhaling standing yourself up to bend your knees stand up exhale hands to prayer good let's do that again inhale hands up exhale into that fold inhale half lift exhale step back to a plank inhale plank exhale lower your knees lower the front of your body down this time keep your hands on the mat and just lift your chest and shoulders slightly on the inhale activate your back good exhale back down we'll do two more of them you don't have to come up high so inhale up exhale down inhale up maybe push your hands into the mat a little more exhale down inhale push yourself up to your knees and then back to a down dog good and then take some breaths in down dog good and then start walking one foot at a time into that forward fold slow as you need to and when you're in a nice fold bend your knees remember where that weight is drop the head so you're looking through your legs and if you are now just find a half lift so inhale activate the back come up come up exhale fold bend your knees and inhale standing back up good okay so drop your hands inhale hands up exhale into a fold again good we'll take a half lift now this time exhale hands come down to the mat step your right foot back and drop your right knee good and as you inhale just step up here and bring your hip above your knee good and what we'll do from here is we'll do king arthur so tensing the right side of your bum here keep those slow breaths going and scooping the hips almost like when we do cat cows scooping the hips stretching that right side of the hip good take a couple of breaths here good hands come back down to the mat now and then straighten that right leg and just come back to a down dog good feel that down dog and then from here step your right foot between your hands and then drop the left knee inhale come up keep those breaths going turn to the left side of your bum scoot the hips stretch out the front of the left hip take two deep breaths exhale do one more inhale exhale hands back down good and then step the left foot this time next to the right into a fold half lift with me inhale up exhale fold then inhale standing yourself back up good okay we'll just do that one more time starting with the left side so take an inhale hands come up exhale fold inhale half lift exhale that left foot comes back and the left knee comes down to the mat inhale up and feel that scoop with the hips good once you've felt that scoop interlace your fingers behind your back now shrug your shoulders back like we were doing chest forwards and then hands come back good if you don't have the flexibility in your shoulders or chest yet to do this just drive your hands back good and then turn your palms towards the floor so that you're stretching your chest out and really try and drive your little fingers towards each other good take an inhale here exhale come down inhale back to down dog and take two breaths in down dog exhale good take an inhale here exhale left foot comes between left hands drop the right knee get that scoop in the hips as you come up so we're not lunging we're just getting a nice scoop yeah once you've found that hands come back either interlace your fingers shrug your shoulders back and open your chest or just bring your hands back like they're trailing behind you stretch your chest out good one more inhale exhale hands come down straighten that right leg and then step it next to the left foot and then sign to that fold good take an inhale half lift half lift fold and inhale stand yourself back up exhale standing nice and straight good so we get ourselves down to the mat one more time so take an inhale up exhale nice fold good half lift exhale hands down step back to a plank take an inhale in plank exhale drop your knees drop the front of your body down good and then place your elbows where your hands were in the mat good and from that this is sphinx pose from that just shoulders back chest forwards here okay and if this feels a bit too much for you bring your elbows forwards a little more that's fine but just find something that's coming to all here with your chest off the mat and just take a couple of breaths really with your shoulders back and your chest forwards good and try and not drag your chin forwards too almost tuck your chin here take a couple of deep breaths tense your glutes as well bring your belly up to your spine really feel that stretch good and then tuck your toes under so that you can lift your hips up and bring your knees down here bring them under your hips and then just sit your weight back into that kind of extended child's pose or turtle position here and just feel your lats and everything stretch good and then come up to all fours again and from all fours bring your right hand under your left armpit palm down on the mat and then bring your right shoulder down to the mat if you need to bring your left foot out here i like to do that sometimes that's fine just for a bit of extra balance but just find a little twist here and then what you want to do with your left hand is just walk that away so above your head and just feel a nice twist and take two deep breaths if you've moved your left hand make sure your left elbow is up to the ceiling and it's not down to the mat nice and open so you're opening your chest out good one more inhale good exhale bring that left hand down push a bit of weight into that bend the left knee and then push yourself back up so coming out exactly how you came into the pose good we'll do the same on the other side i'll just turn so take your left hand under your right armpit down to the mat and then left shoulder comes down to the mat you can extend your right foot out to get a bit more of a twist and then that right hand walks away and then that right hand walks away and the right elbow goes up to the ceiling good take a few deep breaths here this is a good stretch for me and it feels like i'm in a horrible scramble and i'm losing take one more inhale exhale that right hand comes back down put a bit of weight in that bend the right knee bring yourself up to all fours now good and then tuck your toes and just sit back on your heels just stretch out the bottoms of the feet if you can bring your weight on top here then do that if you can't just keep some of the weight in your hands and sit back but just try and stretch out your feet here the bottoms of your feet and tuck get that tuck in your hips or that scoop in your hips as well here and set up with a good posture good if your hands are still on the mat focus on a straight back you can engage your core as well engage your core as well nice and if this is too much weight for your feet and your hands on the mat just sit on your heels or sit cross-legged now whereas if you can sit on your heels like this that's fine stay sat up and interlace your fingers behind you or drag your hands away but this time palms facing towards each other and if you can see your shoulders in the corners of your eyes you need to drag them back even more so keep a straight back here but dragging your shoulders back and opening your chest out good if you can interlace your fingers that's good interlace your fingers and drive your hands back open your chest out up good drop your hands towards the bottom of your feet and shrug your shoulders down now see what that feels like good shrug your shoulders back and open your chest and release whatever grip or whatever you're doing with your hands here hands onto your quads and then just lean forwards and lay yourself on your back good and then bend your knees and just rest the insides of your knees together here so you're not holding any weight and back of your hands on the mat next to your hips take a deep inhale through your nose take an even slower exhale at your nose good just do five more of them inhale exhale so yeah four more three left two one more with me so inhale and exhale good if you want to spend a few more minutes on your back feel free if not just turn yourself onto your side sit yourself up and that's it just a quick class to get you moving get you feeling good before or after work by all means stay on the mat for a little longer or do any of the stretches you enjoyed but if not enjoy your evening or enjoy your day and i'll see you guys in the next video let me know in the comments how you got on with this one and i'll see you soon cheers guys