Yoga at Work – Easy Poses To Do At Your Desk

by | Mar 20, 2015 | chair yoga, sequences, tutorial, yoga, yoga at work, yoga at your desk, yoga sequence, yoga stretches

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Sitting a desk all day can really take its toll on your body. If you need an energy boost mid-day or a simple solution to freeing up your spine, these 5 yoga poses are exactly what you need!
POSES 1 & 2: CAT AND COW
Cat and cow go together like peanut butter and jelly! They are simple yet effective poses that help alleviate stiffness in the upper back and help free up the shoulders.
To start, place your feet hip width distance apart with your palms on your knees. On the inhale, lift your chest up towards the sky while squeezing your shoulder blades behind your back (this is cow pose). As you exhale, start to draw the belly and drop the chin in towards the chest. Feel the upper back expand as you contract (this is cat pose). Repeat a few cycles moving at the rhythm of your own breath.
POSE 3: SEATED TWIST
Reach your right hand to the outside edge of your left knee and place your left hand on the chair behind you. As you inhale, reach the crown of your head up towards the ceiling to lengthen your spine. On the exhale, start to twist lightly, using the chair for support. Keep the knees and hips squared to the front of your chair so that you’re twisting from your navel up. Soften your shoulders away from the ears and take a few breaths here before repeating on the second side.
POSE 4: SEATED SIDE BEND
Drop your right hand on the chair and as you inhale, lift your left arm up towards the sky. On the exhale, move into your side bend as you reach your fingertips up and over, arching the left side of your ribcage. Keep the shoulders away from the ears and soften your neck to get a bit of a neck release. Switch sides when you’re ready.
POSE 5: ARCHER 
Archer pose is great at getting into the shoulders and triceps. To start, reach your right arm up and bend your elbow, so that your right fingertips are reaching towards your upper back. Use your left palm to very lightly draw your right elbow back. Try not to puff out the chest or contract forward. Hold for a few breaths before switching sides.
Remember that even if you sit at a desk all day, taking frequent breaks to walk around and stretch can make a huge difference in how you feel when you get home at night.

I hope this was helpful, thanks for reading 🙂

Kassandra

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