All of our sequences have been verified and approved by licensed physical therapists from Renew Physical Therapy and MD’s from Columbia University.
Not all Office Yoga® sites have the time or space to get on and off the floor. So how do you accommodate a group of people with these particular limitations and still receive the benefits of a traditional yoga practice? We have spent some time with licensed physical therapists from Renew Physical Therapy and medical doctors from Columbia University to break down the benefits of common yoga sequences sequences (also know as “vinyasa”).
Why this sequence works…
Typically, chaturanga, upward facing dog and downward facing dog are used to energetically cleanse the body. It’s a “reset” button for the mind and body between poses. You may have experienced this particular sequence in a vinyasa class. It’s done multiple times throughout the entire class and often broken down anatomically in yoga teacher trainings. This combination of poses has many benefits that target the entire body, but difficult to do in Office Yoga® when your students aren’t actually getting on the floor.
This particular Office Yoga® vinyasa sequence was created to accommodate the office environment and still receive the benefits of “vinyasa”. The second and third pose, Arms Over Head and Cactus Arms, mimic going from plank to chaturanga as it creates movement in the shoulder joints, bend in the elbows and engages the upper body. Cactus arms has an even greater benefit because it asks Office Yoga® students to strengthen the trapezius muscles and broaden the chest.
The fourth pose with the hands clasped behind the back mimics the shape of cobra (bhujangasana) or upward facing dog (urdhva mukha svanasana) as it lengthens the spine into extension. Another added benefit to this posture is the chest opener.
The fifth and sixth poses recreate the benefits of downward facing dog (adho mukha svanasana) having the head below the heart to stimulate blood flow to the brain and lengthen the hamstrings and spine in the back body. The final two poses complete the sequence full circle. Starting and ending in the same position represents the full cycle of life.