 Welcome, really nice to see so many of you. I'm probably one of the least technology focused people here today, so my link with WordPress is very, very small. Don't ask me anything about my food blog, I have no idea how it worked, I would type words and it would just magically appear on the screen. Luckily I don't have to do that much anymore, but tension, office life, I've done it for eight years, sat behind a desk and know very well all of the feelings that you have at the end of the day. So this session is really designed as, so it's going to be around about half an hour maybe, so not necessarily that you would do the whole 30 minutes yourself in the office, but if there's little exercises that for your body feel great, the idea is that during your day you make the time to stop typing and actually do some movements. So we're going to do a little bit of breathing. I know you can all do that, but we're going to do other types of breathing. We're going to do some breathing, we're going to do some eye yoga, and we're going to do some physical movements. Because of the way the room is set up today, we don't have desks as it were, which means we're going to get a little bit creative by finding wall space to use halfway through the session, so you will need to come out from the comfort of your own chairs. But to start with, you guys have all been sitting down all day, right? Stand up. That's the first thing. If you can take a little bit of space from each other, it's probably quite nice, let's use the space that we've got around us. Just a show of hands, just so I'm roughly aware. Who here does yoga currently? Stick your hand high because there's different heights. Okay, cool. And who's ever done yoga, ever, just once or twice? Okay, cool. I'm coming to find you afterwards to ask why you don't still do yoga. It will make you a better person. All right, so for those of you that have never done yoga or whatever, no one's looking at you. I'm not looking at you, I promise you I'm not, and I'm going to be doing it too, so I know there are some of the things that we're going to do where you may feel slightly self-conscious, but just go for it, no one's looking at you. First of all, feet at least hip distance apart, inside of your feet are parallel, and just imagine that your knees are kind of soft. If any of you guys surf, if you're standing on a surfboard, if everything goes rigid, you'll come off. So a little bit of a softness in your knees, and I want you just to start shaking, okay? So we have this layer of muscle-type stuff in our body called the fascia. Yeah, that's it, let the hands go as well. And this layer of muscle, the fascia, is deeper than your muscles and your ligaments. What I want you to do is try and shake it, shake it all out, so yeah, that's it, that's it, everything, everything, everything. And you can do anything you want, you know, it's Saturday night, right? Yeah, just literally release, okay? And if you feel self-conscious, just remember, no one's looking at you, you're not that interesting, so just shake. I can't promise you though, if you did this in the office, that people wouldn't be like, okay, it's a way to get recognized, you know? Be the dude that shakes, okay? Just keep shaking. The whole idea is I'm just trying to loosen up your muscles, because we're going to sit down to do the yoga, but just get a bit of blood flowing to your muscles. Remember your feet, so sitting at a desk, if you wear shoes a lot, you're not going to get a lot of blood flow to your feet. In your shoes, imagine your toes are playing the piano, so I want you to wiggle your toes around, do some cool Michael Jackson moves, you know, really get with it. Show me those snake hips, just shake, just shake, just shake. Last few moments, I promise you, and then we'll sit down again. Keep shaking, keep shaking. I'm not looking, your neighbor's not looking, you're not that interesting, shake it. Shake it like you mean it. Last few moments, go for it, go for it, go for it. Shake, shake, shake, shake. Shake it. All right, and start to slow down. Cool. All right, good, you guys are awesome. So find yourself a seat, doesn't matter where you're sitting. Okay, so gremlins, sit up. No, gremlins in the room, right? Sit up, not a sack of potatoes. Again, this might not be very representative of your office chair, but hopefully your chair, that's the first thing to check when you get back to your office, is your chair set up correctly? I've got pretty long legs, so this chair is a little bit low, but ideally at your desk, you want a 90-degree angle through your legs. So you gentlemen in the cinema seats at the front, maybe go try and find yourself a wooden chair. And I go side on. So have your legs as best you can in 90-degree angle, and I've come away from the back of the chair just to give me the space to move around. Watch out for the people next to you if you've got long arms. We are going to be moving the arms. So first of all, hands, just rest on the knees. Yeah, that's it. I don't want to start like... Okay, hands on the knees. Roll the shoulders back just a few times, just backward rolling shoulders. Pushing down onto the knees to give yourself a little bit of effort to push back. That's it. Good. Yeah, just creating big circles. Good. Nice. Yeah, cool. Everyone's feeling a bit loose, right? Yeah. Where's the gin? Oh, am I projecting? Come forwards with the shoulder circles. Okay, let me get good stuff. All right, and then come to a position which don't think about it just feels natural to you, and then I want you to be really, really kind of try and think inside, do you feel the shoulder naturally just sits forward? It can be. Okay, the shoulder for some of us sits forward, for others of us it's already sitting back. If you feel just a little bit like this, make a conscious effort just to roll the shoulders back slightly. Imagine there's a piece of string right to the top of the head like a puppet, and feel the sides of your neck grow longer, but keep your chin parallel to the ground, so don't stick the face in the air. Close your eyes, and again, no one's looking at you, but if you're not comfortable with the eyes closed, feel free to have your eyes open. Just pick a spot to look out on the ground. Eyes open, looking down, or eyes closed. Bring your attention to the very tip of your nose. Okay, so the air ventilation system is now turned off, which is great. I would like you to see if having all of your attention on the tip of the nose, you can begin to sense, and that's either feeling or better still hearing the sound of your breath just moving in and out through your nose. Okay, so in terms of feeling your breath, you're looking for the breath moving in, so the edges of the nostrils inhalation, and then breathing back out, again sensing the movement of air at the tip of the nose. Maybe it's a gentle, gentle sound that you can pick up on, even over the sound of my voice. Is there a way that you can allow your ear to tune out of the sounds in the environment around you, the sounds in your head, all the thoughts and the lists that we all have going on, and instead, can you bring yourself to listening to your breathing? And if there is just one thing that you take away from today, this could possibly be the most valuable tool to you. Building up an awareness or an ability to focus your mind so sharply on something as soft and quiet right now as you're breathing is going to improve your mental capacity enumerably. Okay, so keep thinking tip of the nose, keep thinking that you are trying to sense either feel or hear your breath moving. You haven't made the breath any different to normal. You just keep, every time your head wants to disappear and think about something else, you just keep coming back to the tip of your nose and trying to sense your breathing. If you can practice this even for one minute every day, I promise you it gets easier. Something you can do at home, it's something you can do at your desk and you're already doing eye yoga. For you guys staring at a screen all day, simply closing your eyes is also going to dramatically help the muscles in the eyes. Eye yoga, simply the act of closing the eyelids. A few more moments here. Just notice if you're finding this difficult to keep your mind focused on one point, the breathing, the sensory awareness of your breathing. Okay, so again, eyes can stay closed or open your call. I'm going to describe to you a breathing exercise and then we'll all do it together. It's super simple. Again, a nice little takeaway for you. The description. We're going to take two sets of three breaths. The first set of three breaths, we are breaking down the inhale into three parts and in between each third of inhalation, you will have a brief pause where you hold your breath. We do that three times. Then the next three breaths, we do exactly the same thing but with the exhalation. Okay, super simple. Together, let's breathe in through the nose, long, steady and deep, and then breathe out through your nose, long, steady and deep. We'll do two more normal breaths before we begin. So inhale through the nose, feel the lungs expand and then exhale out through the nose. Relax through the tops of the shoulders. We'll do one more like that. Breathe in deep, slow and steady and breathe out all the way through your nose. Okay, here we go. So breathe in just one third and then pause, stop, hold. Breathe in your second third and then pause, stop. Breathe in your final third. Fill the lungs up. Breathe in all that you can and then pause and stop. Just notice how light and lifted your body is feeling right now. And then exhale smoothly, completely out through your nose. Okay, nice and simple. So we do two more breaths like that. Breathing in your first third and then pause, stop. Just relax shoulders and muscles of face. Breathe in your second third and then pause, starting to feel lighter and lighter and then breathe in your final third. Go for it, fill the lungs up, let them expand and then pause, stop, hold. Your body is full of air. And then breathe out through your nose, fully, completely and smoothly. Final round. Breathe in your first third. All the muscles of face are relaxed. Breathe in your second third. Pause, stop. Breathe in your final third. Go for it, fill up all that you can. Go, go, go and then pause, stop. Breathe out completely. All right, so now we do the same for the exhale. So your next inhale is long, steady and deep. Just a full inhale, fill the body up. All right, and then just the first third you're going to breathe out and then you stop, pause, hold. Second third, you breathe out and then you stop. Final third, have the confidence. Pull the belly in, get rid of all of the air in the body. Go for it and then stop. Stillness, absolute stillness within. And breathe in. Smooth, steady, long, deep. And then your first exhalation, one third, go for it, pour out and then afterwards, pause, stop. Second third, exhale. And then stop. Final third, have the confidence. Use the belly muscles. Pull, get rid of all the air and then stop. Absolute peacefulness within. And then go for it last time, deep inhale. Last round. Exhale your first third and then you pause. Exhale your second third and then you pause. Exhale your final third. This is it. Go for it. Have the confidence. You know you can. Get rid of it all. And now just hold and notice how silent things are. And then breathe in. And automatically breathe out. And just continue taking some really deep breaths. And notice, become aware has the quality of either your inhale or your exhale changed just naturally. Again, a very simple exercise to try and help you de-clutter the brain. Get rid of stuff flying around the front of your mind and instead focus on something else. It's like a little holiday. And then begin to blink your eyes open if they have closed. So it's the breathing part down you're all still alive which is very well done. You've passed first round. So now eye yoga. It's really important for you guys. If you wear glasses I'd recommend that maybe take the glasses off because we're going to do some gentle, gentle massage. If you have contacts don't pop the contacts out. That would be horrible. Okay. So on average roughly how many times do you stand up during your day if it's not for coffee or the bathroom? Do you ever just stand up from your desk and move away from your computer? Yeah? Do you all work on computers? Do you have an assumption that I've just made? All of you staring at computers? And does anyone get red eye syndrome by the end of the day? Yeah? Yeah? No? Yeah? Okay cool. When you've been staring at a screen for too long you get bloodshot eyes. Like sore stinging eyes. Just good for me to know. So first thing to do, we've already done it is simply the idea of closing the eyes. So if you can't stand up from your desk I would recommend that you close your eyes for at least a count of 10 okay? You don't have to get up from your desk. I know it's difficult sometimes the phone is ringing. A phone is actually a great time to close your eyes because sometimes you don't have to look at your screen. Next thing to do is I recommend to take your first two fingers joking aside to be careful if you've got contact lenses. I don't really understand if you'll feel this. But just take the fingers to cover the two eyes and the tiniest softest circles just begin to draw circles on the tops of the eyes. You are not pushing your eyes in. It's like you're trying to move the eyelid skin over the ball of the eye. So very, very gently rolling little circles. Don't worry about the direction because we're going to reverse. This is so, so light. That's it. And then just whatever direction you're doing reverse come the other way. It's like you're giving the tiniest finger massage ever. A few more circles in your opposite direction. And then you just keep your eyes closed but let your hands come back to your knees. OK. And then we're going to slowly open the eyes and then we're going to do slow blinking. So just like a blink but I want you to exaggerate it. So open your eyes wide really, really wide and then slowly, slowly close your eyes and just squeeze the eyelids together. Hold the eyelids squeezing together. You all look gorgeous. Don't worry. I'm not taking a photo. And then open your eyes nice and slowly. Oh my God, your eyes are popping out of your head. That looks so amazing. What's just happened? I can choose to screen close your eyes. Squeeze, squeeze, squeeze, make a horrible face. We're only going to do three more. I know this is really embarrassing. I'm doing it too slowly. Start to open your eyes. You have to lose all sense of pride as a yoga teacher and then close your eyes. Squeeze the eyes closed. I used to teach children as well. You can imagine. Open the eyes. Really let the eyeballs pop out of the skull and then last time close your eyes and squeeze the eyelids together. Squeeze, squeeze, squeeze, squeeze, squeeze and then let the eyelids relax. Your eyes are still closed and then slowly begin to blink the eyes open. Okay. All right, so cartoon eyes. We're going to draw circles with your, draw shapes with your eyes. Okay, so first of all, it's just a cross. So you're going to, I'm not that you can really see me, but I'm going to marry you. You're all going to look right. So just look directly right all the way that you can to the right and all the way you can to the left and then come back to centre and then look up, up, up, up, up but don't move the head. I'm cheating if you move the head. And then look down. It's so funny how many people look down. Again, cheating if you actually move the head, which I just did. And come back to centre. Look right. I'm just going to move around now. Look right. Go up. Go right. Go down. Go right. Go left. Go right. You feeling sick? Go up. Go down. Go right. Go left. Go down. Go up. Go down. Go left. Come back to centre and just blink a few times. If you feel like just rubbing the eyes, you can just rub the eyes. So just creating a little bit of strength in your eye muscles. And now last one that we're going to do, we're going to do z-shapes. So it will be towards the, imagine your eye is like a screen, right? It will be going like this across the screen. Okay, z-shape. So you're going to go up to the top corner and then look along the top of your screen to the other corner and then diagonally down to your right corner and then look across to the bottom left corner. I'm going to reverse that movement so look across to the bottom right corner. Go up diagonally to the top left. Go across to your other top corner and then go back again. So over to the left and then down to the right. Over to the left. Reverse it last time. So over to the bottom, other side of the bottom, diagonally up to the top and then all the way across to the top. And then again just blink your eyes. Just take a few moments to blink. Rub the eyes a little bit. Okay, there's your eyes done. Eyes and breathing done. A little bit of shoulder rolling. Does anyone have any... If you have any neck problems like serious... You know you get a stiff neck quite often in this next exercise you really must be careful not to cause yourself any pain. I'm going to mirror you as always. So lift your right arm up in the air and then you go over the top of the head and you place the hand onto the left ear. Number one watch point is this shoulder. Try not to have it too far up. So the point at which your shoulder and neck meet is just soften this point down. Remember this is a really fine balance of pressure. Your left hand can just rest onto your left knee. Keep thinking right shoulder away from the ear. With your right hand very gently begin to encourage your ear towards the shoulder. Pretty much just feel that you're letting just the weight of the head go. Okay. This is where you need to start controlling things as to what feels good for you. Number one option is to gently begin to press with your right hand to bring the ear a little bit closer and you should feel a stretching sensation on the left side of your neck. That can be enough for you. If you want to add a bit more as you're pushing down through your right hand you can also begin to gently press the ear up in the opposite direction. I repeat this should not feel painful. This is just a stretching sensation. And then third option is you can reach your left arm away. Now for all of us it's different. So you kind of have to move the hand around. The reaching of the arm, fingertips reach actively away and you want to feel the stretch come down into the top of the shoulder. Watch for the internal rotation of the shoulder. Have that chest open again. So please play around, move the hand around. Hopefully not fondling your neighbour just make sure you find a position that works for you and then when you're there I always recommend to close your eyes because it helps you be more aware of the sensation. You want to feel a stretch that's totally fine but I don't want you to feel any kind of pain. Watch points as well as your right shoulder staying relaxed is your jaw. Your jaw is connected to your neck so if you're gripping your teeth that's going to potentially cause a bit of neck strain. Final few deep breaths here in and out through your nose nice and deep. So any type of pressure in the extended arm bring the hand back towards the thigh and then any type of pressure in your top hand just let the hand go. Turn your face towards the floor so your chin is pointing towards your right shoulder. Place your hand to the back of your skull now, the back of your head. Continue to drop the right shoulder away from your face or the neck. This time like a diagonal line your chin is being gently pulled down towards the right corner of your chest. So now you're looking to feel a bit more of a stretch towards the back body so perhaps down the back left side of your neck. As you're pulling the chin down imagine also that you're trying to lengthen pull the back of the head long away from you and then down. Okay, keep breathing and remember jaw is relaxed and also the right shoulder stays relaxed. Final few deep breaths here and then you let all of the pressure go from your top hand. You stay with the head like this just bring your right hand back to your lap. Stay looking diagonally sideways lift the chin so you're looking at eye level and then slowly bring your head back to centre and maybe hopefully the left side of your neck feels a little bit different to the right side of your neck. Okay, so we go to the other side. So the left hand comes up in the air. Mirror ring so confusing. Okay, so remember watch point is that the left shoulder is moving away from the ear. First of all just let the weight of the head come over. Okay, so ear and shoulder moving together and then up to you. So number one option is maybe the hand begins to encourage the ear down. Number two option is as hand goes down the ear or head comes up. And number three option is to play around. And it can be different on both sides, right? We've all got one key bodies. So one side is going to be different to the other. Find out where you feel that added stretch across the top of the shoulder and chest is still open. Don't come into the internal rotation. And again I recommend to close the eyes so that you're hyper aware that this is not causing you pain. This is just a deep stretch and the whole idea is that we're making length in your neck space in your neck. So there shouldn't feel crunching pain it should feel like lengthening action. If you've reached out the far hand it's kind of from your fingertips all the way to the top of your head you feel like you're able to grow just a little bit longer. Okay, so if you've reached out with your right hand bring the right hand back to your thigh let the pressure go from your top hand and then just turn face towards floor diagonally we're looking down chin is pointing to left corner of chest take hold of the back of the skull and very gently begin to pull the chin down towards or pull the back of the skull lengthen the back of the skull forwards and down so that your chin is moving in towards the left corner of your chest. And the same idea is here you can also push the head up into the hand if you like to take a bit more. Watch out for the right shoulder rolling in watch out for the left shoulder lifting high. Sounds like a room of dead people make sure you're breathing. You are allowed to breathe. Okay, and then keep the face where it is just let the pressure go from your top hand and bring it back to your thigh. Stay looking sideways just lift the chin your eyes are at eye level you're looking diagonally left and then bring your head back to centre and hopefully the neck feels okay here. Just very very slowly let your chin drop directly forwards imagine your head is just a heavy bowling ball and you just let the head drop forwards. Moving towards the chest be careful that the shoulders don't also come with it so shoulders stay rolling back and the more you can lengthen the back of the skull forwards almost in towards the centre of the room the more you're going to stretch the top of the spine. So chin is coming down but also imagine you're able to push the back of your head the top back of your head forwards into the centre of the room. Keep sitting up nice and tall shoulders rolling back breathing and then slowly start to bring the chin up make sure to keep the neck totally relaxed as you do. Hopefully you feel a bit more like a giraffe now nice long neck Open your arms wide as you breathe in and then bring your right hand underneath I'm the boss Bring your right arm under your left arm okay so here we go here's yoga pretzel moment so the elbows are going across one on top of the other bend your elbows this is where I see coordination good back of the hands are facing each other so this is why I call the back of the hands and then press the back of the hands together is number one option number two option that can be enough right number two option is that we double bind and we try to bring the palms to touch so that's number two option yeah I know it makes you feel really special doesn't it it does make you feel really special okay probably shouldn't say things like that okay so this little wrap here I want you to try and bring the elbows up but as you bring the elbows up drop the shoulders down okay so it's like a pivot point I don't want you to bring the elbows up by pulling your shoulders up so let everything come down come down come down come down that's it okay so here we go as you bring your elbows up drop your shoulders down that's not the end by the way you're then going to start to move your hands away from your face so it's like you're diagonally trying to point the fingers into the centre of the room then begin to squeeze elbow to elbow together okay yeah it feels pretty gross doesn't it okay alright and just stay here and try and make the pressure through your arms even okay so squeezing elbows in towards each other if you've got the double wrap and you've got your palms squeeze the palms okay this is not forever I promise you okay this is really good for cyclists anyone that gets on a bike anyone that wears a backpack anyone that sits at a computer just keep squeezing I promise you this is the last few moments this is going to feel like bliss bring your arms up in the air oh yeah an unravel oh my god how good does that feel guess what you get to do it on the other side as well bring your arms out okay get your left arm under your right so bring the elbows one on top of the other bend the elbows, number one is to push the back of the hands together number two you're going to double bind let everything come down okay then elbows up shoulders down the back of your body then hands away from your face in towards the centre of the space then even out the pressure through the arms and elbows okay so we've all got a dominant hand the hand perhaps that we write with or maybe you don't write hands that you click the mouse with I'm trying to be so I'm right with a pencil and paper I love pencils keep squeezing keep squeezing that's it good, nice ah this is really good actually lots of people that are like this this is really tough work for your shoulder no seriously keep pressing last few moments remember how good it feels when you let it go so push push push don't give up now show me your grit okay ready here we go reach up good stuff hands come onto the knees roll the shoulders back so this is real grandma yoga cat and cow position hands are on the knees because you need to be able to use the front of the knees make sure you have space behind you the whole time I want you to keep a good engagement through your lower belly this is going to protect your lower back so already you should feel like you're able to sit up just a bit more using the fronts of your knees to help you roll your shoulders back bring your chest forward and then try to lift the chest up and you come into an arch in the lower back lift the chin up towards the ceiling open the fronts of the throat look up your stomach did not get loose it's still nice and engaged now as you exhale pull the belly in think about an angry cat round your spine and bring your chin towards your chest look down towards your thighs and again pulling through the fronts of the knees roll the shoulders back pop the chest forward lift it up open the throat my mum calls this teeth and tits and then breathe out round the back she's a great mother and then pull the belly in come forward teeth and tits lift the chest forwards and up open the front of the throat and then exhale angry cat round your spine spread the shoulder blades apart feel free to hiss if you want that's fine one more breathe in lift the chest up up up try to lift and touch the ceiling with the chest and then breathe out round the spine and then breathe in come back and now try and find a long spine okay really long and lifted so hopefully you feel like the spine is a bit more yeah good okay so that's the upper body oh no we'll do some side stretches breathe in reach the arms up take hold of your right wrist with your left hand and breathe out reach over and just stay here but really feel like your rib cage is able to move over towards the right side so all of these muscles in between the ribs the intercostal muscles really give them a good stretch so push the rib cage out yeah nice that's it good and then come to centre change your wrists over pull up through the left wrist pop the not literally but move the rib cage over towards the left side and stay here you can breathe big breaths into the side of your rib cage this is also going to fan the rib cage open and give those muscles a good stretch okay and then one more time lift up try to touch the ceiling and come over stay here a few deep breaths keep the neck long yes good good better and then come through centre reach up and then pop the rib cage towards the left side again this is another really simple thing you can do definitely help your day and then reach up and then release good stuff okay feeling good is that good just going to do some twists this is really important legs 90 degrees as best you can with the space that you've got and this now depends on what the back of your chair looks like but we can all get a basic idea take the right hand the back of your right hand to the outer edge of your left knee you want to be able to push against it so your knee is going to be moving this way and your hand is going to be moving this way and breathe in lift the chest and breathe out try to bring the rib cage around turn to face the side of the face now if you've got a back to your chair that you can hold on to or maybe the one yeah that's a good type maybe hold on to the chair in front of you take a hold of the back of the chair use the back of the chair to breathe in and lift the right rib cage a little bit higher and then breathe out use the back of the hand and the knee to twist your chest is facing towards the glass doors that's it good and then breathe in pull the back of the body high high breathe out pull the belly in as you twist we're doing one more here breathe in lift that rib cage as much as you can breathe out as the stomach pulls in you twist and then with an inhale come to centre and change your hand positions so the left hand comes to the outer edge of the knee be prepared to give yourself that resistance point breathe in lift the left rib cage and then hold on to anything that you can breathe out begin to twist breathe in lift the back of your body and breathe out twisting try to drop and broaden the shoulders one more here breathe in lift through the waist and breathe out and then breathe in come back to centre and breathe out just release so twists are really good now we're going to get into the legs everyone's favourite mine in particular squads so this is going to be a bit more regular exercise so you're going to be standing forwards I don't know how much space you each have in between the front and back but you're just going to need to stand up so take a big breath in all the time your stomach is going to stay strong as you breathe out push through the feet and stand up so the key aspect of yoga is movement and breathing so take an inhale and as you exhale bend your knees don't touch your chair don't touch the chair take an inhale push through the heels exhale focus on your breathing take an inhale exhale bend your knees bum goes back but don't sit down take an inhale exhale push through the heels good nice take an inhale exhale bend the knees can we get a boomerang of this take an inhale exhale push through your heels take an inhale exhale bend your knees again inhale ah ah ah exhale to move be patient yogies breathe in breathe out to bend inhale here exhale to push inhale at the top and exhale to bend and just hang out here open your arms wide bring the right arm under the left oh my god she's doing it to us lift the elbows up drop the shoulders keep squeezing you are nearly there I promise you release arms only oh my god left arm under right think how great your first beer is going to take keep squeezing is the stomach loose you still using your stomach hold strong in the belly reach the arms up inhale reach forwards as you exhale take an inhale smiling faces exhale come up good alright relax the legs okay and final little bit of work because I wouldn't want you to think that yoga is easy this is where we need to this is where we need to find a strong thing so I'm going to use a pillar it's enough just to have your hands like this so you can go around pillars you can take this side okay so ideally you would do this at your desk is the first thing and I'm going to come not very good demonstration can I do it here oh yeah this is quite good anyone who's feeling kind of feisty come over here to this table Taka where are you get over here now let's go yeah cool yeah you push so we're going to do something called a chaturanga this is a yoga push up now the key thing that I don't want to see is bananas which is when the hips are going to sink in is everyone done a plank position like the top of a push up you know what I mean by plank so imagine you are a long strong line of plank if you're feeling feisty come up onto your tip toes so the heels are lifted if you're feeling a little bit tired today you can give yourself extra support by stepping the feet in and having your feet flat and you are going to be bending forwards from your hips not in a straight line I will demonstrate this so it's going to look a bit more that the hips are coming up my feet are still flat this is a supported movement if you're feeling funky your feet go further back you're in a plank position I'm about to wrap myself up in wires and break all kinds of equipment come up onto your toes everybody's stomach is strong again movement with breathing exhale bend your elbows keep the elbows tight to the body exhale push your arms straight inhale here exhale elbows bend that's it you're all doing it nicely inhale here exhale push arms straight feet can go further back to make it harder inhale here exhale elbows bend inhale here exhale arms push straight how much fun are you having take an inhale exhale elbows bend you're like I wish I'd gone on that tour take an inhale exhale push your arms straight 10 more no 5 more inhale exhale elbows bend nearly there don't give up take an inhale exhale push arms straight little bit quicker one breath per movement inhale exhale bend push arms straight breathe in exhale bend push arms straight breathe in exhale bend exhale bend I think we have two more push arms straight breathe in and then exhale bend hold hold hold hold squeeze the elbows in and then push arms straight and then step your feet forwards just give the arms a shake come back to your chairs roll the shoulders back I would recommend that you close your eyes if you're not comfortable closing your eyes find a spot to look out on the ground where you are not distracted I would like to come back to the tip of your nose I would like you to come back to trying to observe sense, feel, hear your breathing at the very tip of your nose and I would like you just to take a moment to notice how you're feeling physically and also mentally like I said at the start of the session even if you just take away one or two things that you intersperse your day with the more regularly do you do it the easier it will become and the better you'll feel hopefully during your day in the office so just a few more moments totally in peacefulness and quiet to yourself and then begin to blink your eyes open slowly blinking to let some light back in thank you very much you guys you guys have been really good sports I hope you enjoyed it if you have any questions come find me afterwards but yeah