Yoga at Your Desk

January 21, 2016

It’s no surprise that sitting at a desk all day isn’t good for your health. But hey…someone has to work around here! So, instead of feeling sluggish and uncomfortable, try these simple yoga poses right from your desk for a midday pick me up, and  feel good stretch that will leave you tension-free and feeling energized. We promise,  your co-workers will be able to continue their conference call, uninterrupted.

This sequence below is designed to create space in the neck, shoulders, hips and and low back…all without breaking a sweat!

Office Yoga 1

Seated Side Bend:

Sit on the edge of your chair. Inhale your arms out, around. and up toward the ceiling. Interlace your fingers and stretch your arms up, flipping your palms to the ceiling. Reaching evenly through the sides of your torso, take a deep inhale. Exhale and lean to your right, feeling a stretch in your left side body. Pause and hold for 3-5 breaths. Inhale back to center, then exhale and repeat to the left, feeling the stretch in your right side body. Inhale to bring you back to center.

Office Yoga 2

Hip Opener:

Place the right ankle on top of the left knee. Flex the right foot, engaging your toes. Bring palms to touch at heart center. Take a breath in to lengthen the spine, and start to fold forward as you exhale. Choose how deeply you wish to move into the pose. You want to feel a stretch in the outer hip and hip flexor, but never any pain! Make sure your knees are comfortable, and use your breath to create depth. Stay for 5-10 breaths and then do the other side.

Seated Twist Variation:

Sitting up tall, ground down through the sole of your foot that is planted on the ground, and inhale to lengthen the spine. Exhale, and twist gently towards the right side. Place the top of the left hand on the outside of the right knee. Grab a hold of the arm rest and the back of the chair, lengthening up through the crown of your head with every inhale, and twisting slightly deeper with every exhale. Gaze over the right shoulder. Keep the hips neutral and your sit bones evenly grounded. Stay for 5-10 breaths and then gently untwist. Pause with a neutral spine for a few breaths and then twist toward the other side with opposite foot crossed over the opposite knee.

Office Yoga 3


Seated Forward Fold:

Push your chair away from your desk. Remain seated, keeping your feet flat on the floor. Take your arms behind the lower back, keep your back straight, and interlace your fingers behind your back. Take a full inhale as you straighten your arms, taking your gaze slightly upward reaching the crown of the head up. Exhale bending forward from the waist, bring your interlaced hands over your back. Rest your chest on your thighs and relax your neck. Pause for 5-10 breaths and then gently come back up to seated position.. Repeat a few times if desired.




One response to “Yoga at Your Desk”

  1. Mary Rice says:

    I can do these. Thank you.

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