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Desk Therapy

Lesson 7 of 7



Desk Therapy

Lesson 7 of 7



Lesson Info


welcome to death therapy throughout the day. We accumulate a lot of stress through work and whatever else is going on, and it's really important to restore the body and to restore the mind. We're going to do that first by warming up into the body and then we're gonna go to the wall so you will need a wall in this video. But by using the wall were able to get our legs up and start to get some of the blood back into the head into the body. Let's come to the front of our Matt. Stand with the feet, not hips. This is apart, reaching arms up overhead to deep large stretch in the lace. The fingers reach up through the fingers. Make sure that the feet are a little bit wider than the hips ground down to the outer edge of the left foot. Reach the arms over to the right deep inhale twist. We're gonna add a little circle into this, so keep reaching over down towards the corner. Come through center, drawing a big circle with the fingers inhale up through the side, really stretching out through the ...

right side of body. Go again two more times like this huge circles. Think a soft man in the knees. If you need it around down to the bottom, inhale up to center. Last time. Big circle over towards the right, down through center, up to the left. When you get to the top, will reach up in the lace, the fingers the opposite way, just to kind of keep things even in the center. To the mind. Reach up, press out pressing the outer edge of the right foot leaned over towards the left deep inhale. Open up the chest a little bit more than take the hands down to the side. Big sweeping circles around up through the right in hell up over down to left. Big circles and up. Exhale over last one. Inhale. Come up, exhale, move it down and over. Inhale up interlacing fingers. Press the palms of the sky. Big, deep breath. Keep reaching out through the palms. Inhale, exhale, fold forward. Inhale. Lengthen up halfway on the exhale, step the left foot to the back of the mat. Plant the left hander neath the shoulder. Use a block here if you need to reach the right on Ford. Big sweeping motion through the arm. Kind of follow the finger with the eyes down, forward and around. So we're adding the neck into keeping gaze on the finger. Reach it forward around three more times, Inhale up to last one. Reach up in around once he come down, bring both feet around to the left, sagged the left hip down. Sorry, both toes over to the right. Come on to the outer edge of the right feet. Sag left it down. Open up to the Chester. Get nice little stretch to the outside of the right hip and through the bottom part of the left hip, and it's a little bit into the TfL on this outer muscle. Hearing into the I T band, Come up to center. Walk the hands around the inside, full down the middle, hang down the middle, Richie, arms behind the back in the lace of fingers, come down to center the head a little bit of a shake if you need to use a strapped for the hands. Always take the strap between the hands. This helps to add a little bit more mobility through the shoulders. At least the arms down. Inhale, lengthen up halfway. I'm gonna grab a strap for the shoulders. Have yours handy. Come back to center. Lower the left knee down. Reached the left arm up overhead. If you have the strap, if you need it. I need this for my tight shoulders for Goma. Costinha. So that's what we're coming into. The Goma Costinha arms. So you take the strap up overhead like this. Reach the right arm behind the back, Grab for the strap. Take it up. Climbing up. It's as high as you can go. Lift the chest and shoulders. Sink the butt down. Lift the heart up a little bit higher as you move into this. It's the right arms behind the back. Left elbow up to the sky. Right Lake Ford. Move it forward and down, constantly sinking into the left hip a little bit more. You want to think about moving on to the left thigh bone rather than onto the left knee. But as much as the so is lousy to open up, flexing to the left hip flexor, a little bit more. Engage left quad as you move into it. Inhale Come up, Shift the hips back straight in the right lake. Keep the Goma costing arms. Lean Ford lean the elbow left elbow towards the right toes is Do the best you can hear with the mobility that you have. Draw back on the right hip keeps in the left elbow Ford inhale. Come back up at least a strap off the side if you have it Or release a bind. Bring the left hand down to the inside of the right leg or use a block if you have it. Reached the right arm of the sky for a nice little twist through the waist. Keep peeling the right chest open just a little bit more in the right hand down to the mat. Ground the right toes. We're gonna work into a little bit of an over split. Fine. If you don't have the slits or anything near it, I want you to keep the right big toe grounded and start to slide the left leg back and go as far as you can go before the right toe starts to lift up. When the right toe starts lift, stop. If you need blocks underneath the hands, grab your blocks. Place him up underneath the hands to make things just a little bit easier saying back just a little more and open up into the hamstring in the so s back to center. Plant the hands. Step back to plank posts she ford Been the arms lower halfway down, untucked the toes inhale upward facing dog peel open across the shoulders. Lift the hips often back downward facing dog step the left foot forward Plant the right hander neath the right shoulders. Big circle movements through the arms. Point out through the finger and fall the finger over around down. Bring it forth up around. Keep falling the finger. Three more, two more big circle back down. Four. Last one. Look up. You follow the finger taking around. Bring the hand down to the mat. Pivot Votto's over towards the left, coming to the outer edge of both feet. So you noticed. My feet are both facing towards the left wall and my feet are flex and I'm so a lot of times I see just the foot Ford. So really make sure that we're pointing both toes. Plant the right hand, bring the left hand to the knee, sagged the right hip down. As you said, the right hip down. Pull the left hip back and squeeze the right hip under. This intensifies to stretch just a little bit more. Working into the outer hips. Inhale. Come up to center. Walk the hands around to the inside, full down the middle. Inhale. Lengthen up halfway. Plant the right hand in the center of the mat. Reached left arm up to the sky. Little twist. Keep the gaze up at the fingers. Maybe in start to open up the shoulder a little bit more. Bring the left hand down to the mat. Reached the right arm up. He'd be gays. The hand reach back. Big inhale. Exhale down in his left arm up. Open up across the chest. Exhale down in hell, right arm up. Open up. Exhale down. We'll just hang out here and for a second. If you don't want, you couldn't place the hands behind your neck. Draw the chin into the chest, create a little deflection through the spine. This is really nice to release any new attention through the back of the neck and how Look up gays. Ford Exhale pulled ahead back in. Tuck the chin, at least the arms down to the mat got Hold your shop. If you need it, bring the photos. Ford lower the right knee down. It's time the right hand is going to take a hold of the strap. Take it behind the back. Reach the left arm behind. Grab ahold of the strap. Crawl the fingers up its high or in the lace the fingers into Goma costume. If your shoulders are more open, I think the hips forward and down lift the chest up. Give the activation into the right glute. Suppress the right thigh bone forward. Peel the hard open even more if you can. All these videos work a lot in tow. Open him up into the soas because it's an area that's that's really tight, often for us, from sitting in chairs and stuff. It tends to be short. In fact, all these all these muscles just get short from sitting. So that's why all this front body stuff to open it up is really, really important. And this is one of the one of the moves that is just the best for it. So we do this in almost every video and on, you know, you can't do this pose enough cannot be open enough here. Inhale if the chest up a little bit more The exhale. Shift the hips back straight in the right lake. Sorry, Straight in the less lakes on the right elbow towards the left, Big toes. Takes a little bit of balance here, you know, just goes defense. It feels good in the body. Getting to things to accomplish here with shoulders and the hamstring. Really see arms, said the strap down. If you have it, plant the right hand underneath the shoulder. Inhale. Sweep the left arm up to the sky. Open up across the chest. Nice, big stretch. Nice little twist. Good stretch to the outer I t band green left hand down to the mat, ground into the left big toast. Same thing as we did on the other side. Start to walk the right knee back. As long as you're left toasted ground and you're doing good. Keep going back even farther. Lift the chest up, Sing it down a little deeper. It was back a little bit more. We're working to open up into the right, so I was just a little bit more. Walk the hands forward walking the Ford plant the palm Step back plank pose moved through one. Morven, Yasa, shipboard Bend the arms lower halfway down. Inhale upward facing dog. Exhale downward facing dog. Bring the knees down to the mat Going to take this over to the wall to finish up with a little bit of restorative Wallwork, Bring your Matt up to the wall long ways like how I have it in turn on it. Take your left knee close to the wall. Other toes curled under toes up like this. Play around with how it feels different in your body. Step the right foot Ford, the Father Ford that it goes, the more that you could kind of stretch into this. Bring the left thigh bone, Ford, walk the hands back. So first we're just stretching out a little bit into the so s. Now I want you to start to lean the hips back towards the wall. If this is too much pressure on the knee, feel free to adjust the need so you're more on the top of it or even put something underneath it. Bring your hands the top of the thigh, just wherever feels comfortable and kind of lean back. This is a great, great squad stretch, even arch the back a little bit sitting sink back into, you know, play around with it, feel what feels comfortable. It might take you a few times of doing this before you actually know. Ah, what you like and what works for you cause little, just a little bit of movements based on where it is on the knee or where your foot is could really change the stretch and the quality of the stretch. So it's important that you move around into feel what feels good to intensify toes on the wall will add a little bit more of a quad stretch. Depressing. It's here for about another 15 seconds or so. Bring the hands down to the mat like Ford will switch it out to the other side. Bring the right need close to the wall, toes up the wall. Step the left foot Ford First lien the hips forward down to get a nice little stretch into the so us and into the hip flexors, sink into play around with a little bit, then mess around with what feels good onto the right knee. Slide. The left foot back. Lean up. Start to press yourself back towards the wall to really work into this nice, deep, intense quad stretch at the hands, the top of thigh or whatever feels comfortable resting here. Maybe lift the chest up a little bit more. I have really flexible quads. Eso You know, I'm a little bit deeper than maybe you might be right now. Just takes time of working any kind of flexibility Get away from I say this all the time to all my students. Get away from what it looks like and start moving into what it feels like, cause that's important thing. If we just go for what it looks like, we're just finding creative ways to hurt ourselves. You know, it's not about that. We're trying to open up the body and restore the body. A few more breaths she afford. Bring the hands down to the mat. Come on. All the needs were going to come down onto the back. These next syriza poses that we're going to do a really restorative so scoot the But up to the wall as close as you can get is close. Is that hamstrings Allow If you're not that flexible. You're gonna be a little bit farther away from the wall. And if you need Teoh, you could put a pillow or a couple pillows underneath the but kind of elevate you up. This will take some of the flexion out of the legs, especially if you have trouble and Ford folds. The first part of this is really getting the restorative benefits of the inversion we're here for for a full three minutes and most these poses, we're gonna hold for three minutes. So we're gonna do them all in the back. Were not moving anywhere from here after this. So nice and easy. So we'll just stay here, slow down into the mind and into the breath. There's a lot of benefits that we get from these types of inversions, and this is a good option if you're someone that doesn't like to go inverted. You don't like to do headstands and handstands for whatever reason, whether it's out of fear, just not comfortable with it. Yet there is a lot of things that we get out of inversions like beneficial things, you know, it's good for our heart. It's good for a stress levels for hormones um, it's good to start to train our heart, to be able to pump against gravity against the way that it normally does. So by elevating the legs and getting him up in this sense and even even better, if you want more of a benefit, it's a lift. The hips up a little bit higher. You get less of a stretch, but more of a benefit of the inversion of working against against gravity. You might even start to feel your feet get a little bit cold or something. That's the blood starts to drain out of the legs and and work down towards the heart. Really slow down into the breath. Bring awareness to each inhale each exhale, inhale once you think of is filling up and with the exhales, think of letting go. So we're never holding on to anything constant leading stuff come in to us and exit out of us. This is how we we go through our days when whatever happens, whatever stress comes upon us or whatever work we have to do or however the job is, is causing us, uh, any kind of aggravation or agitation. Anything like that. We just let it pass through. As long as you don't hold on to anything, it could never really affect you. It's just there for a moment. It passes, and that's really the reality of, Of all things, it's here for a second, and then it passes. It's a few more breaths. Take the legs and open them up nice and wide. Hey, could still stay on the blanket of the blocker. You know, you don't need to change anything from here unless it feels more comfortable to remove it. Take the lakes as wide as it is. Comfortable. I was like is what is? You could relax Well, that gravity do. The rest will work. This is a nice way to start to open up into the inner groins and kind of, you know, we do this a very yet in restored of way. And the way that we practice that is to relax all the muscles on any time we're doing any kind of impose. It's not yet unless we're really relaxing. And so Teoh open up into the joints, and that's kind of the goal here is to get into the joint capsule and into all the connective tissue that's that's tightened To release the muscle, we have to soften the muscle, so keep the muscles nice and soft, and then gravity will just take care of the rest of it. And whatever resistance that we have will keep us our legs in the position that it's at. If it's too intense, you could always support a little bit with the hands you know, a couple times a practicing it like this. It should feel fine. Pay attention to the breath. We're always going back to the breath. So where awareness comes into mindfulness, slow, smooth, calming breath who sit here and you try to move into the meditation that the mind just keeps going and it keeps flowing. It's really hard to control, and they say controlling the minor like the meditation trying to control your meditation to come into stillness is like trying to smooth the ripples of the water with your hand. And the more that you try to smooth it out, the more disrupted it gets, and the only way to really let it settle down. It's just to release it all and let it go on them. By doing this, you know, it allows the mind to come into stillness. This area of without distraction does have a few more breaths here, not too much longer. It's filling intense, maybe back off a little bit so that we're not causing any stress to the nervous system and legs a little bit. Start to work the legs up the wall, take the right lake, cross it over the top of the left thigh, bend the left leg and bring the left foot to the wall. It's a nice reclined pigeon, and it's really nice if we could use the wall toe open up into the hip. And if you want more, you could press your knee away from you. And even more than that, slide the other foot down so we could really get into this. Think about keeping the tailbone down, prop yourself up where you feel nice and supported, and he could release into the right hip as much you can, and we're here for about two minutes. The ideas is after we open up everything in the body that it's that's ready to be rebuilt, our to restore it, you know, just like if you're restoring a car, something you first have to strip it down. You have to get rid of all the old stuff. Pull out the old seats, you know, take off the old paint, get rid of the rust. Once you have it all, all down like that, then you're able toe to rebuild it and restore it. It's the same thing with the body. Sometimes we just have to get rid of all the old stuff. All the You know, most of this stuff that we need to get rid of is all the stuff that were hanging on to in our mind, so much stress that we cause ourselves so much tension that we just do to ourselves in the harm that we do to ourselves from things that aren't really and yoga. This is called a video on a video is a false perception of reality. It's basically, you know, it's not dealing with things and how they really are. It's, Ah, it's us living in this line. It's either through creating stories of how we perceive the past, which isn't always, really. It's just a perception of reality and how we how we took it or the stories we created on the future, which the future is never really because it has happened, and it could always change. We often cause ourselves harm just by creating these stories of what's gonna happen in the future. We'll switch legs about the right leg, take the left leg across the front, open up the knee, maybe slide the right foot down. And the stories that we create could be really harmful because the body is sees things that sees stress as real or imaginary doesn't matter. It's all. It's all response to hormones, the release of of quarters, all hormones and epinephrine or adrenaline. If we if we have these this stress in the body, whether it's really and things are actually happening or rather it's made up in the mind, the body treats it the same. And so for dealing with these stresses the same way and so so important to let go. These stories like, Oh, the things that aren't really just deal with what's here, what's now what's here and what's now. Is you laying on your back on your mat, ankle crossed, taking slow, deep breath. Nothing else right now matters. It's just this right here. If we could start to come to that point constantly over and over, wherever out, like this is what we are. This is where we are. We could start to really release all the unneeded stress Ah that we have. And that's really make a huge difference in our lives, at least the leg going to reach the right leg down to the side like this. Grab a hold of the left knee or the foot with the right handed and extended out. It's a nice little twist. Bring the gaze over your left shoulder to make it a little bit deeper. I saw the restorative twists. The wall kind of helps here, just like the other poses. I want you to think of letting go into rather than pushing yourself into into the pose deeper, especially with twists. The more that you could relax and soften into it, the deeper that you can get. And you could do this just by using the breath. Breath is a tool, and if we learned how to sharpen that tool when it's that much more effective, dull tools or dangerous but sharp tools there to get the job done, it's a sharpen your tools special the breath cause this is like I said before, the breath controls the mind, we need the minds to be in control. This is the whole practice of yoga is just learning this unity, bringing together the mind, the breath in the body, understanding that the not separate, that they're one you have finding it through the consciousness. Inhale back to center, both legs up the wall. Move the left leg down to the side, draw the right knee and other grab ahold of the knee or the whole of the outer edge of the right foot with the left hand and straight in the lake. Bring the gaze over to the right. Slowly release soften into the pose. It's okay if the shoulders air lifted or if the hips aren't down or the knees not down. You know, whatever. Wherever you're at, just like gravity. Take over from there. Sometimes you just got to give up a little bit of control. By giving up that control, you actually moved deeper and you progress farther slow, deep breaths. Can you soften even Maura, at least even mawr, maybe go just a little bit deeper. Last few breaths in this pose inhale back up to center. Bring the soles of the feet together. What? The feet slide down to the pelvis. Read the hands the knees of the thighs of the belly. Just taking a little bit of time here before we move into Shabbas Nina. Press the knees away from you and to open up into the hips a little bit more. It's just a reclined bound angle pose. I was a little different variation on soup. The body can Ahsan. It's nice with wall here, like a little butterfly stretch. Bring the knees together, keep the feet on the wall. We'll open Ascena as we let everything go. It's important to always come back to himself and what's really important. It's just this affirmation of I am love. I think this is one of the most important affirmations out there, because when you start to understand that you are love and you sort of love yourself, then you're able to spread this love, because if we're all the same, we all are the same. You need to learn how to love yourself first. Before you could love anyone else because all love Comes Within was in her love is what we used to spread throughout the world and spread peace and joy happiness. Feel free to take the legs back up the wall for the last little bit on Chivas ETA. Or, if you want, you can come all the way down onto your back and take Chivas in it that way, either. Ways is good. Sometimes it's nice. Just have a little bit extra of this restorative lakes of the wall pose. Allow yourself to soften. Relax into it at least the arms least the face in the jaw. Take a much time as you need here. It's been a pleasure sharing my practice with you. I hope you're feeling restored and rejuvenated and just healthy. It's really that's This is what we have. We have our mind in our body. If we lose our body, we still have her mind. With that, we could be happy. You have all that you need love and gratitude. Not must a

Class Description

Skill level: Beginner
Classes: 5
Time: 30-45 minutes
Cycle: 5 days

No matter what your hustle looks like, the grind can take a toll on your body and ultimately hamper your creative pursuits. It’s important to take a break from your desk, drafting table, dark room or studio to restore and revitalize your body. Yoga for desk jobs can help limber you up, ease tension and stress, promote greater flexibility, and energize you so you can continue to create for hours at a time. This series of classes focusing on these stretches will help you:

  • Relieve tightness, soreness and tension
  • Increase your mobility and flexibility in areas impacted by long periods of sitting, crouching and hustling
  • Learn therapeutic techniques to rejuvenate your mind and body
  • Improve your creative output

Instructor Dylan Werner grew up in the mountains of Southern California and became interested in fitness, movement, extreme sports, photography and nature at an early age. Dylan travels extensively, teaching at workshops, instructor trainings, festivals and retreats. He has taught more than 400 workshops and events in more than 60 countries. He is passionate about spreading his love for yoga and helping others by sharing his journey. In his yoga for desk jobs class, Dylan will instruct you in:

  • Releasing tightness in the hips, hamstrings, shoulders, neck and back
  • Relaxing mentally and physically after a long day
  • Dynamic stretches, neuro-flossing and static holds

Workout Descriptions:

This class will show you how to release tension in the chest and upper back, improve the mobility in the shoulders, and open up the leg muscles, which can become extremely tight from long periods of sitting.

This full-body restorative class utilizes neural flossing techniques. This is an incredibly effective restorative technique to alleviate compression in the nerves in the hands, wrists, elbows or shoulders that can come from typing at a computer all day. We’ll also work to release tension in the hips and hamstrings, as well as strengthen the ankles and lower back.

This full-body repair class will help increase mobility in the wrists, working our way to the shoulders, chest and back before continuing down the body to the hamstrings, hips and ankles.

These spine lengthening exercises target the spine and gently move it in multiple directions. We’ll work to release tension that can lead to hunching and create space in shoulders and chest to improve posture.

It’s important to set aside time to actively restore the body and mind after a day of accumulating stress and tension. This class will warm up the body dynamically, getting the blood moving and incorporating some wall yoga poses. 



This class was the gateway to yoga for me. I was surpriced to find something sport related in creative live - thanks for that! Because of the name "Desk Therapy" I gave the course a try and loved it. The first course was a tad fast and challenging at the beginning but that motivated me and showed me an other side of yoga which deleted all my prejudice. The obvious benefit of "Desk Therapy" was the stress relief after a work day sitting in front of the computer. Dylan is an excellent teacher with very good instructions and tips. Thank you!