Mentioned in this Free Anusara Online Yoga Class Podcast (great for all yogi's at work or not):

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ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

Listen in to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

This Anusara Yoga in your chair podcast is great for beginners, if you have back pain, or in your office at work. Upload to your ipod and use when you are traveling over the holidays. How cool you can do yoga in your jeans, pajamas or even a suit.

Anusara Yoga Chair Sequence for All Levels, Even Back Pain:

Sit on Your Chair Halfway Then Turn Your Thighs In

Urdvah Hastasana - Stretch Arms Overhead then take Shoulder Stretch

Arms Go Up and Down Moving with Breath

Take a Twist 2X Each Side

Urdvah Hastasana - Arms Over Head

Shoulder Stretch then Arch to the Side

1/2 Sun Salutes in Chair - Stretching Up then Folding Over and Looking Up

Urdvah Hastasana with One Leg Up

1/2 Sun Salute

Ardha Agnistambasana - 1/2 Firelog Pose (Hip Opener then to a Twist)

Supported Uttansana - Standing Fwd Bend with Head on Chair (use a phone book if need be)

Shoulder Stretch

Standing Thigh Stretch

Ustrasana Prep - Sit on Chair Hold Sides and Arch Back Up

Twist

Seated Fwd Bend or Baddha Konasana - Bound Angle Pose

Meditation

Namaste!