—— Continuation from Business Yoga No 1 ——
Rotate the spine
With feet and legs in a hip-wide position, sit on the edge of the chair. Open the arms shoulder-wide and then stretch the arms up towards the ceiling, therefore lengthen the spine. Twist the torso to the right (pelvis is stable and does not rotate) and place hands on the both sides of the chair’s backrest. Let the shoulders drop away from the ears and with the strength of the arms and an exhalation, get even deeper into the twist. Take a few deep breaths before releasing this posture.
Sit at the front end of the chair and stretch both legs forwards. Place the left foot firmly on the floor with a bend knee and lean the upper body forwards (hands can find support on the left knee) while the toes of the right foot pull towards the body. The backside of the right leg gets a gentle stretch and the more you lean forward the better the stretch is.
Stretch shoulder and neck
Sit at the front end of the chair and open feet hip-wide with the knees above the ankles. Lift the right arm up and bend it to 90 degree (upper arm parallel to floor, forearm parallel to your upper body). From below, wrap the left arm around the right arm and try to place your palms together (or place left palm against right wrist). Let shoulders drop away from the ears and with an inhalation pull the hands straight towards to ceiling.
Sit at the front end of the chair and open feet hip-wide with the knees above the ankles. Let the right ear sink towards the right shoulder. You can place the right palm gently on the left side of the face. Do not pull the head towards the shoulder but just slightly enhance the stretch on the left side of the neck. The left hand draws towards the floor. After a few deep breaths, release the side, straighten the head and let the chin drop towards the chest.
Sit at the front end of the chair and open feet hip-wide with the knees above the ankles. Breathe out and bend forward between the legs. Let hands touch the floor and relax the head as far as possible.