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From YouTube: Seated chair yoga exercises with Fiona
Description
Fiona from Southbourne Library shows you some yoga exercises you can do at your home workstation to relieve tension and take a break from your screen. #bcplibraries
A
A
It
would
just
be
some
exercises
that
you
can
pick
and
choose
from
the
different
areas
of
the
body
I'm
going
to
demonstrate
those
in
a
moment
and
SATs,
where
you
can
see
me
so
I
won't
be
actually
sat
at
the
workstation
just
so
you
can
see
what
I'm
doing
and
just
to
know
as
always,
keep
yourself
safe
limit
your
movement.
If
you
need
to
especially
if
you
have
any
injuries,
it
is
all
fairly
gentle
and
it
should
help
you
to
keep
support,
to
stretch
out
and
to
relieve
tension.
Whilst
you're
sat
at
your
workstation.
A
All
right,
so
here
are
some
exercises
for
your
feet
and
air
cause
I'm.
Just
to
note
to
keep
my
legs
comfortable
I've
got
a
cushion
that
keeps
my
feet
flat
on
the
floor.
So
if
you
do
have
shorter
legs,
you
can
use
that
at
your
workstation.
You
don't
have
an
office
with
a
chair
at
home,
so
to
REM,
create
a
few
of
the
feet,
exercises
first
pointing
and
stretching
now.
A
You
can
do
all
of
these
exercises
with
one
foot
or
both
feet
at
the
same
time,
up
to
you
and
repeat
them,
for
maybe
five
or
ten
times
and
the
next
one
is
rocking
rocking
the
feet
back
and
forward
lifting
the
heels
and
then
the
toes
off
the
ground
or
off
your
cushion
and
then
toe
scrunching.
They
scrunch
the
toes
up
and
then
pull
them
back
towards
you,
scrunching
up
and
pulling
back
scrunching
and
pulling
back
and
then
thinking
about
circling
at
the
ankle
and
making
sure
that
you
go
both
ways
around.
A
A
And
are
going
to
strengthen
squeezing
the
knees
together,
hold
that
for
a
few
seconds
and
then
release
so
repeating
maybe
five
to
ten
times
with
each
of
the
leg
exercises
that
you
want
to
do.
They
can
choose
from
the
exercises:
okay
and
the
next
one
bicycling.
So
again,
you
could
do
this
with
two
legs,
but
little
more
challenging
and
then
thinking
about
squeezing
in
the
leg
towards
the
chest.
A
So
this
one
you
want
to
take
a
hold
of
the
leg
you're,
squeezing
in
maybe
lean
forward
slightly
and
hold
it
there
for
a
few
moments
and
then
swapping
over
to
the
other
leg
and
then
finally,
a
little
bit
of
a
warm-up
exercise
if
you've
been
stuck
still
for
quite
a
while,
just
stamping
your
feet
up
and
down
circulation.
Moving.
A
A
And
then
again
for
the
circulation,
the
next
one
just
loosely
shaking
the
hands,
keep
the
arms
relaxed
and
then
thinking
about
some
wrist
circles.
Next
exercise
making
sure
you
circle
both
ways
round,
so
you
might
be
doing
one
hand
or
both
hands
together
and
then
the
next
one
again
circling
across
the
queenly
wave
and
making
sure
you
circle
both
ways
right
and
then
getting
the
fingers
looser
play
my
imaginary
piano
here.
A
Next
one
nice
and
slow,
making
a
closed
fist
and
gradually
spreading
the
fingers.
Why
this
is
the
flower,
bud
opening
and
then
closing
and
most
mindful
exercise
making
you
aware
of
your
body
which
helps
to
relieve
tension
and
then
oh,
but
first
I,
think
about
stretching
the
hands
for
awareness,
is
called
customer
spell.
A
A
Exercises
for
the
arms
now
you
probably
need
to
take
a
little
mini
screen
bright,
to
do
some
of
these,
so
starting
by
stretching
the
arms
forward
and
back
as
if
you're
pulling
a
rope,
so
you're
pulling
and
grabbing
forward
and
back
and
then
similar,
but
a
little
bit
slow
right,
we're
turning
to
be
an
archer
one
hand
pulls
back
the
other
stretches
forward
and
they're
twisting
the
body
slightly
so
getting
the
spine
involved
here.
So,
as
with
the
other
exercises,
maybe
5
to
10
repetitions
on
these
just
taking
it
as
you
find
it.
A
Okay
and
then
thinking
about
hands
coming
backwards,
elbow
extension,
so
you
can
come
forward
and
backwards.
Nice
gentle
movements,
keeping
the
elbows
into
the
body,
okay
and
then
we're
stretching
up
so
one
arm
at
a
time
pretend
you're
picking
some
bunches
of
grapes
or
stretching
your
arms
up
and
then
thinking
about
swinging
and
scissoring.
The
arms
say
we
take
the
arms
forward
and
back
just
be
careful
with
all
the
arm
exercises
about
space.
A
You
have
around
you
in
your
room
at
home
and
then
swing
it
across
the
body
there
we
go
happen
to
loosen
and
get
the
circulation
flowing
and
then
again
with
this
one,
be
careful
in
the
space.
So
here
take
the
hands
to
the
sides
and
we're
pushing
the
balls
apart
and
then
the
elbows
come
back
into
the
body,
a
few
repetitions
of
that
one,
pushing
the
balls
apart
and
then
thinking
about
arms
across
the
chest.
Opening
and
receiving.
A
Some
exercises
now
for
the
trunk
and
the
spine,
so
the
first
one
is
circling
so
literally
just
making
a
circle
with
the
upper
body
sloping
around
one
way
and
certain
back
the
other
way,
so
maybe
five
to
ten
times
each
way.
So
all
of
these
exercises
and
then
thinking
about
a
cat-cow
movement,
if
you
normally
do
yoga.
A
Okay,
the
next
exercise
is
a
side
stretch
and
so
options,
depending
how
strong
your
back
is
for
this
one.
So
I'll
just
show
you
a
couple
of
options,
so
it
might
be
just
leaning
over
one
side
and
the
other
you
might
want
to
think
about
taking
hold
of
either
elbow
a
little
bit
stronger
and
coming
over
side
to
side
or
even
taking
a
stretch
and
holding
it
with
the
arm
stretched
over
making
sure
you
do
equal
numbers
to
each
side
or
equal
amount
of
time
to
each
side.
A
So
again,
these
exercises
some
of
them.
You
might
need
to
take
a
mini
screen
break
in
order
to
do
them.
I'm
thinking
about
a
twist
nap,
so
just
taking
one
hand
over
to
the
knee
would
turn
towards
that
side,
and
we
look
back
towards
the
wall
or
whatever's
behind
you
and
take
hold
of
the
tray
that
helps
you
and
then
we'll
make
sure
we
do
about
the
equal
amount
of
time.
On
the
other
side,.
A
So
next
exercise
stirring
the
pudding
take
hold
of
our
imaginary
wooden
spoon
and
we're
making
a
big
circle
so
moving,
not
just
the
arms
but
the
whole
body
again
within
the
confines
of
the
space
that
you
have
at
home
at
your
workstation
and
make
sure
you
do
equal
number
briefly
around
one
way
and
then
round
the
other
way
and
the
final
own
movement
is
a
forward
fold
to
really
relax
so
again,
just
be
very
careful
on
the
back.
I'll
show
you
the
easier
version.
A
If
you
have
don't
have
any
problems
with
your
back,
you
can
come
into
a
full
ragdoll
where
you
completely
relax
and
let
go
and
holding
that
for
a
few
breaths.
So
for
the
ragdoll
you
just
slow
forward.
Let
the
arms
dangle
at
the
head
dangle
we
west
down
towards
the
ground
coming
up
nice
and
carefully,
and
that
is
the
exercise
for
the
trunk
and
the
spine.
A
So
the
next
exercises
are
for
the
head
neck
and
shoulders.
This
is
the
main
area.
We
tend
to
hold
tension,
a
really
good
one
to
do
whilst
you're
at
the
workstation
and
quite
easy
to
do
as
well,
whilst
you're
still
working
so
the
first
one
is
called
the
angel
I'm,
a
stretching
arms
back
behind
you
so
stretching
open
shoulders.
And
if
you
wished
as
well,
you
can
dip
the
chin
down
just
hold
that
position
for
a
few
breaths.
And
then
we
release
the
position
and
I'm
thinking
about
the
neck.
A
Taking
the
head
slowly,
one
side
to
the
other
I
keep
the
shoulders
nice
and
still
for
this
one
and
just
be
mindful
of
any
neck
pain.
Don't
push
it
too
far,
and
then
you
can
take
a
pendulum,
half
circle
movement
down
from
one
shoulder
to
the
other
and
then
thinking
about
gently
lifting
the
chin
looking
up
and
coming
down.
A
So
taking
each
of
those
exercises,
maybe
five
to
ten
times
just
releasing
tension
around
the
neck
and
then
thinking
about
some
shoulder
roll,
so
rolling
the
shoulders
back,
both
shoulders
together
and
then
take
one
and
then
the
other
shrugging
the
shoulders
up
towards
the
ears
and
relaxing
shrugging
and
relaxing
again,
maybe
five
to
ten
times
for
each
of
those
exercises
and
then
thinking
about
breathing
out
relax
the
shoulders
down.
Think
about
shoulders
coming
down
from
the
top
of
a
high-rise
building
to
the
first
floor
and
then
breathing
out.
A
Gentle
rub
at
the
temples,
make
sure
you
don't
press
hard
and
then
take
the
fingers.
You
can
press
fairly
hard
at
this
point
and
circling
into
the
jawline
another
area.
We
hold
a
lot
of
tension,
the
circling
up
and
down
the
jawline,
their
fingertips
across
the
top
of
the
front,
the
top
lip
press
down
lightly
and
pull
away,
and
we
take
that
two
or
three
times
and
then
gently
rubbing
down
the
neck
and
the
little
tap
into
the
collarbone
area
front
Evert
the
neck.
A
That's
a
little
face,
Muntz
college
finished
and
then
the
final
exercise
for
the
face
is
called
calming
the
eyes.
I
mean
broke
the
hands
together,
nice
and
rapidly
get
up
some
heat
and
then
we're
going
to
cover
the
eyes
with
the
hands
and
just
rest
with
the
eyes
closed
on
the
warmth
of
the
hands
covering
the
eyes.
So
we
just
rest.
A
I'm
going
to
finish
with
some
tension-relieving
exercises,
I'm
going
to
cover
quite
a
few,
so
you
might
want
to
just
choose
one
or
two
of
these
and
make
sure
that
you
look
out
the
space
you
have
around
you.
So
the
first
one
is
a
full
body
stretch,
so
just
breathe
in
stretching
the
arms
and
the
legs
away
and
breathe
out
coming
back
to
your
original
position,
I'm
taking
that
maybe
two
or
three
times
and
look
really
nice
big
stretch,
I've
seen
not
when
you're
in
the
middle
of
typing.
A
Okay,
another
similar
one
for
relieving
tension
just
take
a
big
breath
in
and
then
we
sigh
the
breath
out
through
the
mouth
breath
in
and
let
all
the
tension
release
from
the
body
as
you
breathe
out
two
or
three
times
big
by
three
and
breathing
out
saying
a
whole
body:
relax
okay,
nice
fun,
one
next
Tarzan
thumping!
So
you
take
the
hands
onto
the
chest:
I'm
just
tapping
onto
the
chest,
I'm
just
thinking
about
releasing
tension,
helping
the
circulation
around
the
lungs
and
chest
area
and
then
shaking
out
the
limbs.
A
You
can
do
as
many
as
you
like
together.
So
I'll
just
show
you
one
leg
of
one
foot.
At
a
time
there,
just
a
gentle
shake
keeping
the
limbs
relaxed,
helping
the
circulation,
helping
relieve
muscle
tension
there,
okay,
so
this
is
another
breathing
one
and
we're
taking
the
mind
onto
the
body.
So
you
just
need
to
take
a
little
breather
to
do
this
one
from
your
work,
so
we
breathe
out
thinking
about
relaxing
the
shoulders
down.
First
breath
second
breath.
A
A
A
Breathing
in
I'm
comes
up
breathing
out
turn
the
head,
take
the
hand
across
the
shoulder
breathing
in
and
breathing
out,
and
you
repeat
that
on
each
side,
maybe
five
to
ten
times
using
your
breath
and
does
your
bring
the
hand
across
it's
almost
like
you're
getting
yourself
half
the
hook,
so
you
can
feel
into
that
kind
of
emotion
and
final
tension.
Reliever
exercise
that
you
might
want
to
do
is
a
little
self.
A
Massage
and
I
just
show
you
a
few
options
with
this
one,
so
you
can
either
rub
with
a
flat
of
a
hands
or
you
can
pop
gently
or
you
can
actually
rub
into
the
muscles
and
you
work
your
way
around.
All
of
the
bodies
I'm
just
using
the
tapping
demonstration
there
I'm
doing
a
bit
of
rubbing
and
you
just
reach
down.
As
far
as
you
can
wash
your
sat
at
your
workstation,
you
might
not
be
able
to
reach
right
down
to
your
feet
and
just
leaning
all
around
the
body,
the
arms,
the
shoulders.