Mentioned in this Free Anusara Online Yoga Chair Class Podcast:

This is great to do before a meeting or an office holiday party to check in and see where you are at perhaps its time to shift your attitude at work or where ever you may be.

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PLEASE TAKE A COMFORTABLE SEAT :

This may look comfortable but it will cause pain in your back.

Anusara Yoga Chair Sequence for All Levels (Even If You Have Back Pain):

Sit on Your Chair Halfway Then Turn Your Thighs In

Ardha Hastasana - Stretch One Arm Up at a Time

Then take Shoulder Stretch (shot with an iPhone) -

Urdvah Hastasana - Arms Over Head

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

Take a Twist 2X Each Side

Urdvah Hastasana - Arms Over Head the Interlace Fingers

Then Stretch Up and Arch to the Side

Tense Body Up and Release with Tounge Out (great to relieve jaw pain)

Urdvah Hastasana - Stretch Arms Over Head

1/2 Sun Salute

Take A Crossed Legged Pose or Just Sit in Your Seat with Your Heart Lifted

Meditation

Namaste!