Page 14 - Snoozer Guide to Mental Health and Wellness

Physical health

Five seated yoga techniques which are easy to do anywhere

Seated cat and cow Seated forward fold

• Begin by looking up and inhaling while • Stretch the lower back by placing your
squeezing the shoulder blades together, hands on top of your thighs and sliding
pushing the belly forward, and gently them down the legs.
arching the back. • Stop when you feel sensation in the lower
• Exhale, rounding the back, tucking the back.
tail bone under, and tucking the chin in. • Tuck the chin under and relax the back of

• Repeat at least 5 times, matching your your neck.
breath with your movement. • Hold for 3-5 breath cycles, then release.

Chest expansion Seated Pigeon

• Sitting up nice and tall, come to the • Plant your left foot on the floor and cross
edge of your chair, and reach behind your right ankle to the left knee, feeling the
you for the chair back with both hands. stretch in the outer hip.
• Arch your back, look upward, and • To increase the sensation, you can bend
expand your lungs. forward.
• Hold for 3-5 breath cycles, then release. • Hold for 3-5 breath cycles, then release.

Seated Spinal Twist

• Sit up tall, reach the top of your head towards the sky, relax your shoulders down.
• Place your right hand on your knee.
• Begin your twist by rotating – in order – your belly, shoulders, then neck to the left,
looking over your left shoulder (you can also grab the back of your chair with your left
hand to deepen the twist).
• Hold for 3-5 breath cycles, then release.