Relief from Depression and Anxiety

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Gentle Chair Yoga Exercises

• White Pine Therapy

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Chair Yoga

• Chair yoga is a great way to get the benefits of
  traditional yoga asanas, when mobility issues
  prevent you from standing or laying down. Use
  this short sequence as a gentle way to start your
  day, a midday destress, or an evening wind-down.
  Give it a try!

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Side Stretch

• Inhale. Reach both arms above your head.
• Exhale. Drop your left hand to your left thigh,
  reach your right hand up towards the ceiling and
  slightly over to the corner of the wall (where
  the wall meets the ceiling). Continue to breathe
  for 3 more full breaths. You may rotate your
  pinky towards the ground and your thumb towards
  the ceiling for a slightly deeper stretch.
• Repeat for the opposite side.

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Cross Body Arm Stretch

• Inhale. Extend your right arm like you are going
  to shake someones hand.
• Exhale. Bring your arm across your body to as
  far as it will go without bending at the elbow.
• Inhale. Take your opposite hand and reach to
  grab your right upper arm. Your right elbow
  should now be resting on your left forearm.
  Continue to breath for 3 more full breaths.
• As you exhale, use your left arm to gently guide
  your right arm further across your body.
• Repeat for the opposite side.

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BUILD MOMENTUM

• The idea is that you get up and do something, and
  by the very action of you getting up and doing
  something, you can find more motivation.
• After all, the hardest part of a new undertaking
  is sometimes just getting started. Once you build
  momentum, you can set bigger milestones for
  yourself.
• When you accomplish something even something
  small you your brain releases neurotransmitters
  get a boost in nerve receptors that make it
  pleasurable to continue down that road.

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Contact Us

• mflanagan_at_whitepinetherapy.com
• [phone]
• www.whitepinetherapy.com