Do This Three Minute Seated Yoga Flow During Your Busy Day To Instantly Calm and Energize You!

We have all been through days when life gets busy, messy and maybe out-of-control. It just happens. Personally, the coronavirus pandemic has allowed me to acknowledge that I need a back-up exercise routine. It is inevitable that there will be factors and events outside our locus of control affecting our daily schedule. There will be some days or weeks when we are too busy to get out of the office or leave our desk to participate in any physical activity.

With that in mind, I created a simple seated yoga flow for days when life gets too busy. This 3 min step-by-step flow was designed to help calm your nervous system while also energizing you mentally and physically through your busy day. And these movements can be done right now, right where you are seated! The key to doing this right is being conscious of your breath while symbiotically performing these movements.

Are you ready? All you need is a chair and a little space!

Summary:

• Time: 3 minutes
• Equipment: Chair
• Instructions: Move from one position to the next, following your breath. After you have completed 1 flow cycle (step 1-14), repeat 2 more times, for a total of 3 flow cycles.

1. Seated Mountain Pose
   1. Start by sitting at the edge of your seat, with your feet together
   1. Sit tall
   1. Breathe in
   1. Reach your arms overhead
2. Forward Fold
   • Breathe out
   • Bring your chest towards your thighs
   • Hands on the ground
3. Seated Mountain Pose
   • Breathe in
   • Sit back up
   • Reach your arms overhead
4. Half Split
   • Breathe out
   • Extend your LEFT leg, pointing your LEFT toe towards you
   • Reach for your toes
5. Seated Mountain Pose
   • Breathe in
   • Sit back up
   • Reach your arms overhead
6. Half Split
   • Breathe out
   • Extend your RIGHT leg, pointing your RIGHT toe towards you
   • Reach for your toes
7. Seated Mountain Pose
   • Breathe in
   • Sit back up
   • Reach your arms overhead
8. Side Bend
   • Breathe out
   • Clasp your hands together overhead
   • Side bend your trunk towards the LEFT
9. Seated Mountain Pose 
   • Breathe in
   • Sit back up
   • Reach your arms overhead
10. Side Bend
    1. Breathe out
    1. Clasp your hands together overhead
    1. Side bend your trunk towards the RIGHT
11. Seated Mountain Pose
    1. Breathe in
    1. Sit back up
    1. Reach your arms overhead
12. Cat Sitting
    1. Breathe out
    1. Bring your arms down and reach forward
    1. Round your back
    1. Look down
13. Camel Sitting
    1. Breathe in
    1. Slide your hands back towards your hips
    1. Extend your back while pinching your shoulder blades together
    1. Look up
14. Deep Belly Breathing
    1. Breathe out
    1. Sit tall
    1. Place hands on your stomach
    1. Breathe into your hands (*feel your stomach expand into your hands*)
    1. Repeat 3 more times while focusing on deep belly breathing

Hi, I’m Joshua! I’m in the business of optimizing the health and wellness of motivated individuals. I took three years off before going to college. During that time I served in the military and police force, traveled, discovered my passions and interests, and developed my sense of identity. I’ve found that I thoroughly enjoy novel experiences and engaging with a variety of cultures. I believe that there are no limits to what you can experience as long as you stay laser curious. Currently, I’m pursuing a doctorate degree in Physical Therapy. I’m a graduate of the Institute of Integrative Nutrition, which enabled me to be a part of the growing movement of preventative healthcare and holistic living. Furthermore, I’m passionate about entrepreneurship and learning how creative business models can improve healthcare. I try my best to live an active lifestyle and engage my creative side through content creation. I’m also a contributing writer for Startup Island: The Business of Being Happy and Healthy. If you would like to connect with me, feel free to reach out via my social media platforms!