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WEST

3600 Charlotte Ave.
Nashville, TN 37209 
615-463-7625

Monday – Friday: 5am-10pm 
Saturday: 9am-10pm 
Sunday: 12pm-10pm 

EAST

1900 Eastland Ave. #104
Nashville, TN 37206
615-610-2200

Monday – Friday: 5am-10pm 
Saturday: 9am-10pm 
Sunday: 12pm-10pm 

3600 Charlotte Ave
Nashville, TN, 37209
United States

(615) 463-7625

Climb Nashville is the south’s destination for indoor climbing. Friendly and experienced staff can teach you how to climb safely and help you share an adventure with your family and friends that they’ll never forget.

Blog Backend

The Climb Nashville blog is a recourse for the local climbing community of Nashville.  

15 Minute Office Yoga

Climb Nashville

blogpost_officeyoga.jpg

Written by Betty Shein

Finding it hard to come to class and fit your yoga in your day?  If you can find 15 minutes of quiet time and you have a chair, you can do yoga!

 

Prepare Your Area

Just like you would prepare your mat and props at home, in a yoga studio, or at Climb Nashville, you will need to prepare the space for your office yoga.

 

  • If you are at home, turn off the TV, turn off your smartphone, and remove or reduce any other distractions.

  • If you are at work, close the door to your office or find quiet place.  If you are having to do yoga in an area with co-workers chatting nearby, embrace as a challenge to your inner focus.

 

Align Your Body

  • If you can and it’s appropriate for you to do, take off your shoes.  It’s best to feel the ground with your feet.

  • Place your feel firmly on the ground.

  • Bring your knees in line over your heels.

  • If possible, adjust your seat height so that your knees form 90 degree angles.

  • Root your sitz bones into your chair.

  • Align your shoulders over your hips.

  • Draw your low belly in.

  • Draw the tips of your shoulder blades together and towards your tailbone.

  • Soften your shoulders away from your ears.

  • Place your hands in your lap or on your thighs, whatever is most comfortable.

 

Focus on Breath

  • Inhale and exhale deeply through both nostrils.

  • On your next inhale, gently close your eyes.

  • Bring awareness to your breathing.

  • Inhale breath into your lungs, and then into your belly.  

  • Exhale by emptying your belly first, then your lungs, then exhale out through nostrils.

  • Inhale and exhale for about 10-15 breaths.

  • Gently open your eyes.

 

Seated Twist

  • Inhale your arms up to sky.

  • Exhale bring your right hand to the outside of the left knee.

  • Inhale lengthen your spine from your tailbone.  Imagine creating as much space between your vertebrae as possible.

  • Exhale twist your lower torso (lumbar region / lower back)

  • Inhale lengthen your spine from your tailbone.

  • Exhale twist your upper torso (thoracic region / mid-upper back)

  • Inhale lengthen your spine from your tailbone.

  • Exhale twist the area above your shoulders (cervical region / neck)

  • Inhale and exhale for about 5 breaths.

  • Switch sides.

 

Seated Hip Opener

This should feel like pigeon pose.    

  • Inhale your right knee into your chest.

  • Cross your right ankle over your left knee.  Make sure your right foot extends past your left knee.

  • Flex your right foot.

  • Strive to firmly root both sitting bones.  

  • Strive to bring your lower leg parallel to the floor.

  • Breathe into your right hip for about 5 breaths.

  • Switch sides.

 

Seated Hip, Ankle, and Shoulder Opener

This should feel like eagle pose.

Legs

  • Inhale your right knee into your chest.

  • Cross your right knee over your left knee.

  • Squeeze your inner thighs together and strive to tuck your right toes behind your left calf.  

Arms

  • Inhale both arms out to your sides.

  • Exhale your arms back to together with elbows at 90 degrees and palms facing each other.

  • Cross your right elbow underneath left elbow keeping wrists steady.  Palms should now be facing away from each other.

  • Cross your wrists and now palms should be facing each other.  Touch your palms together.

  • Bring your elbows up to chin level, create a 90 degree angle with your below, and lower your shoulders down away from your ears.

  • Inhale and exhale for about 5 breaths.

  • Switch sides.

 

Seated Backbend

  • Inhale both arms to the sky, down to the sides, and then place your palms on your low back, fingers pointing up.

  • Exhale your low belly in towards your spine.

  • Inhale lengthen your spine from your tailbone.  Imagine creating as much space between your vertebrae as possible.

  • Exhale into a gentle backbend, broadening your shoulders and chest.

  • Inhale and exhale for about 5 breaths.

  • Exhale your low belly in towards your spine.

  • Inhale slowly rise.

 

Seated Ragdoll with Shoulder Opener

  • Create a wide stance with your legs.    

  • Inhale both arms to the sky, down to the sides, and then clasp your hands behind your back

  • Exhale press your palms together and place them on your low back.  Your elbows will be bent.  Lower your shoulders down away from your ears.

  • Inhale lengthen your spine from your tailbone.  Imagine creating as much space between your vertebrae as possible.

  • Exhale fold between your les keeping hands on low back and shoulders away from ears.

  • Inhale deeply.

  • Exhale your hands away from your low back keeping palms pressing together, elbows bent, and shoulders away from ears.

  • Inhale and exhale for about 5 breaths.

  • Exhale your low belly in towards your spine.

  • Inhale slowly rise.