As mentioned in the introduction, we are not aiming to provide yoga classes and you need to keep in mind the wide range of physical ability and indeed disabilities that you might have in the adult sessions, especially if it is for a workplace. However, we can demonstrate the use and benefits of gentle movement.

Instead we want mindful movements to be a way for people to check in with their bodies and be able to do what it’s asking for in terms of physical activity, rather than forcing it into something they feel like they “should” be doing .  Our bodies pick up lots of tension for anxiety and stress.  Incorporating a movement into daily activities can be a great stress buster.  Mindful movement can also be great for people who don’t have time for a full fitness routine in their schedule, like busy teachers,  college students, or anyone whose work hours are unpredictable from week to week. According to the researchers, if you’re moving your body throughout the day — whether you’re walking from class to class or rushing home back after work — it pays to be mindful and aware of your surroundings, rather than, say, tune it all out and scroll through your phone the whole time as you go from point A to point B, day in and day out.

It’s important to let your audience know to listen to their bodies taking stretches at their own pace. Not to be disheartened if they not very flexible. With regular practice the body should become more relaxed and each day they should be able to reach that little bit further.  Remind them to take the stretch to a comfortable place without any pain. If they notice any sharp or shooting pain, ease off completely.

Sun salutation is still a great yoga flow to teach for movement. However this can be quite a difficult set of movements especially if you have people in your workshops that don’t do much exercise or have limited mobility due to any health issues. A chair based version can be a great way to show how to use sun salutation but in a way that almost everyone will be able to access. It also gives a good suggestion of movement that could be used during the working day, for just 5 minutes during a break or lunch.

Here is how to carry out a chair based version of Sun Salutation:

Standing behind chair. Urdhva Hastasana (inhale)-> Padangusthasana (exhale and put hands onto back of chair, rag doll) -> (inhale, exhale feet back) Bhujangasana (inhale, hissing exhale while press chest forward and up) -> (inhale head down between arms) Adho Mukha Svanasana (exhale and inhale whilst in pose) -> (exhale as feet come forward ) Padangusthasana (inhale chest up and exhale as hold the chair and let top of body rag doll) -> Urdhva Hastasana (inhale hands up) -> Tadasana (exhale)

Mindful Movement (book)

Another way to introduce some easy simple movement into workshops and sessions is to use slow mindful movements and link them with the breath. These can be based around the book ’10 Mindful Movements’ that we use with children.  You must remember the audience when delivering the sessions and language must be adapted appropriately for this.

Mindful Standing

Simply stand up straight with your feet about hip-width apart. Allow your knees to be slightly loose. Have your shoulders back and down and your chest comfortably open. Allow your arms to hang by the sides of your body.  Check that your head is balanced on your neck and shoulders. Imagine a helium balloon is attached to the top of your head gently pulling you upright. Keep your eyes closed if you can maintain your balance safely that way.

Feel sensations in your body.

Notice the sensation of your own breath. Feel the weight of your body upon your feet. Become mindful of areas in your body that feel tense or uncomfortable without trying to relax them.

Arms up and down 

When you’re ready, move your arms upwards in front of you as you breathe in and back down again as you breathe out. Notice the physical sensations in your arms and hands as you do this about ten times.

Arms up and out, in and down.

The next time you breathe in, raise your arms in front. Then, as you breathe out, open your arms outwards. As you breathe in, bring your arms together in front of you again. As you breathe out, bring your arms back down to your sides again. Do this about ten times if you can.

Arm Stretch

Raise your arms above your head and feel the stretch. See how far you can comfortably reach. Hold that stretch until you begin to feel some discomfort and see if you can stay with the feeling of discomfort for a few moments before bringing your arms down again. Repeat if you wish. Keep breathing as you do so — no need to hold your breath!

Shoulders 

Rotate your shoulders slowly several times in both directions. Feel any tension that may be there. At the same time, feel your breathing if you can.  Relaxing your shoulder blades back and down, reach one arm across your body and gently use your other arm to deepen the stretch. Hold for 15-20 seconds and repeat on the other side.

Rotate your head from side to side

Be careful with this one and do it slowly. Gently drop your left ear towards your left shoulder. Then rotate your head round in front of you and then let your right ear move towards your right shoulder before going back into the center again.  Relax your shoulders and gently move your left ear towards your left shoulder, using your left arm to help. Only stretch as far as feels comfortable. Hold for 15-20 seconds and slowly repeat on the other side.

Shake it off

You may like to finish by shaking your arms and legs for about half a minute and then stand upright again and feel the sensations throughout your body.

Tree (Stork and Superman)

Standing in mountain back tall and long inhale bring the foot into the calf rest it here raise the arms to the hips or out parallel for balance.  Focus on a spot whilst you balance.  This can be done using the wall or a chair or on partners.  In the way we would do the flow to stork and superman we can use this in the minds as a movement flow.

Cobra

Dependent on space lie on your stomach and place your hands flat beneath your shoulders. Tuck your elbows in by your sides and gently raise your head and chest, keeping your hips and groin on the bed. If it feels comfortable, you can go a little deeper by lifting your tummy off the bed too. Remember to relax your neck and shoulders. Hold the stretch for 15-20 seconds and when you’re ready, gently lower back down.

This can be done standing as a simple back bend from a wall or from the chair.

Knees to chest

Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. You should feel a nice stretch in your lower back. If it feels comfortable, you can also do this stretch by bending both knees at the same time this is hugging it out.

Spinal twist

Lying on your back, raise one of your knees, and gently roll it over to the opposite side. Make sure both of your shoulders stay in contact with the bed at all times. If it feels comfortable, stretch one arm out to the side, keeping it in line with your shoulders, and slowly turn your head to face your outstretched arm. You should feel the stretch on the sides of your upper body and your lower back. Breathe deeply and repeat on the opposite side.  This can be done from the chair either legs crossed or legs square 90 degrees feet flat to floor.  Inhale on the exhale turn the upper body to the right placing the left hand on the outside thigh whilst the right arm is pulled back to help get the twist.  Repeat on other side (no twists in pregnancy add shoulder rotations and head side to side)

Chair Pose With Twist

Stand tall with legs together and inhale to reach arms straight up overhead.  As you exhale sit back over your heels until knees are at a 90 degree angle.  Pull hands in a prayer position into your chest as you slide your shoulder blades down. Hold while you inhale and as you exhale twist your left elbow across your knees. Press your elbow against the outer edge of your right knee. Be sure to keep your heart above your hips. Hold and breathe for 30 seconds.  Return hands to center and switch sides.

Upper back stretch

Sit on the edge of your bed, with your feet flat on the floor. Interlock your fingers and reach forward, bending from your middle back. Stretch with your hands forward at shoulder level. You should feel the stretch between your shoulder blades.  You can also swap around interlocking the fingers at the back raising the arms and dipping forward.  Careful for anyone with high blood pressure seizures and dizziness.

Eagle arms

Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.  Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.  Hold for 5-10 seconds.  Repeat on opposite side.

Cow Face

Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn’t slip away from the right side of your torso.  Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers.  Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.

 

Side Stretch

Stand with your feet hip-width apart and clasp your hands above your head. Gently lean your body to one side, feeling a deep stretch along the side of your body. Hold for 10-15 seconds and repeat on the other side.  Seated gently place a hand on the side of the chair place the other hand above the head aligned with the ear lean your body to the opposite side feel the stretch along the arm raised. hold and repeat on other side.