Place your knees shoulder width apart while sitting. Place your hands on the inside of the knees. Inhale, press inward with the knees while resisting with your hands. Exhale, relax. Repeat 5 times. Place your hands on the outside of your knees. Inhale, push your knees apart while resisting with your hands. Exhale, relax. Repeat 5 times.
Rub your knees, the backs of the knees, and the calves. Then, rub the thighs and hips. Rub the kidney area (the small of the back). Bring your focus to the areas you’re massaging. This stimulates circulation to these parts of the body.
Sit on the front of your chair and stretch out your right leg. Place both hands under the right knee. Straighten your back and inhale. Exhale, bend your knee upward toward your head and lower your head to meet the knee. Repeat 5 times. Repeat with your left leg for 5 times.
Slide your butt forward so the front of the hips are rotated toward the ceiling. Place your hands on the sides of the chair for support. Raise your right leg out in front of you and make circles with the foot. Start with small circles then gradually make big circles. Circle your foot in the opposite direction. Repeat with the left leg.
Slide your butt forward so the front of the hips are rotated toward the ceiling. Inhale, bend your right knee toward your chest. Use both hands on the right knee for support. Exhale, press your right thigh against your belly and drop your head toward the right knee. Hold the position for 5 full breaths. Exhale, lower the right leg and raise your head so you’re sitting upright again. Repeat with the opposite leg.
While seated, lift your right leg in front of you and clap under the knee of the raised leg. Repeat with the opposite leg. Repeat 10 times.
Slide your butt forward in your char and hold the handles for support. Raise your legs and pedal as if you’re riding a bicycle. Do this for 10 seconds. Challenge yourself to reach 30 seconds.
While seated – Inhale, stretch both your arms and legs in front of you. Exhale, lower your arms and legs. Repeat this 10 times.